Snacking for weight loss is a thing, as counterintuitive as that sounds. Eating more often to lose weight? Yup, it can work. "People trying to lose weight may want to skip snacking in order to cut calories, but then you tend to become extra hungry between meals," Samantha Finkelstein, R.D., founder of Nerdy Girl Nutrition , tells SELF. "Any time your blood sugar drops and you become ravenous, it's harder to make sound food choices."
Before we get into it, though, important disclaimer: Losing weight is different for every person, so what works for someone else may not work for you. There's no such thing as a quick fix, and if your goal is to lose weight, it's important to have realistic expectations and to approach the goal in a healthy and thoughtful way. Losing weight isn't just about food intake, also; your sleep, your stress levels, your health, and your hormones can all play a role, making it a super personalized thing that looks different from one person to the next. And if you have a history of disordered eating , it's important to talk to a doctor before you begin messing with your eating habits. Even if you don't have a history of disordered eating, it's important to think about why you're trying to lose weight, and to consider what kind of energy you might need to put in to doing it—and really check in with yourself about whether that kind of effort will be healthy for you in a holistic sense. In many cases, the healthier thing is to eat mindfully, pay attention to your body, and not spend time or brainpower thinking about calories or the numbers on the scale. Again—it's personal. The most important thing is to be good to yourself.
Now let's talk snacks. Snacking is a superstar habit, even if you're not trying to lose weight. Peppering healthy mini-meals throughout your day keeps your energy stable, allowing you to power through the day, and it prevents you from overeating at proper meals . Here, registered dietitians share eight key rules for how to snack the right way.
1. Try to eat every three or four hours.
"Once you pass that four-hour mark, that’s when your blood sugar levels drop and you get into trouble," Brigitte Zeitlin, R.D., M.P.H., C.D.N., founder of the New York-based BZ Nutrition , tells SELF. Think of your eating schedule like a clock that starts at breakfast, which Zeitlin recommends having within 30 minutes of getting up. "After that, you should eat a meal or snack every three to four hours until dinner," she says. "Make sure to stay awake for at least 30 minutes after your final meal to allow for proper digestion and a better night’s rest."
2. Get the right mix of nutrients.
Snacking for weight loss—or snacking, period—can seem intimidating because you have to figure out the proper balance of what your body needs, but dietitians have some helpful guidelines. "Check the nutrition labels of what you eat, or look up the item online," says Zeitlin. "Aim for 3 or more grams of fiber and at least 5 grams of protein ." Together, fiber and protein create a super-filling combo that helps you stay level-headed until your next meal. You should also keep an eye out for sugar and sodium, two potential troublemakers. "Keep sodium below 170 milligrams per snack, and limit sugar to 5 or fewer grams," says Zeitlin. snacking for weight loss
3. Consider snacking your top priority when it's actually happening.
Multitasking is a hard habit to quit, but it's worth it to cut down on other activities when you're eating. This practice, also known as mindful eating , is based on the premise that fully concentrating on every aspect of your meal ultimately makes the food more satisfying. "While snacking, take the time to sit and eat without distractions," says Finkelstein. "Step away from your desk, the television, computer, or anything that might divert your attention from the sensation of what you're eating."
4. Turn your snack game up a notch if you're a workout fiend.
Eating right before you exercise is a recipe for stomach pain. Finish up your pre-workout snack at least an hour before you start sweating so you have enough time to digest, says Zeitlin. "That also helps you have enough energy for a really great workout!" she says. Here are a few pre-workout snacks that also happen to be low-calorie.
As for post-workout snacks , Zeitlin recommends going for one if your next meal is going to be more than four hours after you're done working out.
5. Avoid the BLTs.
"Bites, Licks, and Tastes—or BLTs, as I like to call them—can add up to 500 additional calories a day," says Finkelstein. That's because people sometimes confuse grazing and snacking when they're two completely different things. "Snacking the right way means you have specific times of day that you’re eating and stopping, while grazing is a casual, constant state of eating throughout the day without really paying attention to how much you’re consuming," says Zeitlin.
6. Stay away from low-fat or "light" items.
They sound ideal, but those keywords are giveaways that the food is likely loaded with sugar and added sodium to compensate for flavor loss, says Zeitlin.
7. Actually, skip most packaged foods altogether.
The convenience is tempting, but you're often better off taking the time to make your own snack. "With pre-packaged foods, you run the risk of consuming artificial ingredients," says Finkelstein. "Not only do they not provide health benefits, they don’t tend to keep you full either." That just leads to mindless grazing to fill the pit in your stomach—not ideal, whether you're trying to lose weight or not.
8. And stock up on real ones instead.
They're the ones that come sans wrapper, or otherwise have a minimal ingredients list. "It’s best to stick with the snacks nature has given us. They have no icky additives, usually lots of good stuff like fiber, protein, and vitamins and minerals, and items like fruits and vegetables are naturally portion-controlled," says Finkelstein." Things like nuts, natural nut butters, and hummus are also good options. But the truth is, it's normal to hit snooze one too many times and need a quick bite that won't leave you feeling sluggish and bloated. "When I need something substantial in a pinch, I love Larabars, made from all-natural, real foods," says Finkelstein.
All of that sounds pretty doable, right? For some grocery inspiration, the experts share some of their preferred snacks:
Samantha Finkelstein's favorite bites:
1 cup sliced raw bell peppers with 2 tablespoons hummus
1 apple (if sliced, 1/2 cup) with 2 tablespoons peanut butter
1 cup baby carrots with around 2 ounces sliced turkey and 1 tablespoon hummus
Brigitte Zeitlin's go-to snacks:
1 serving of Greek yogurt with ½ cup of fresh or frozen raspberries
1 part-skim stick of string cheese with ½ cup of grapes
1 cup of edamame
You may also like: A Total-Body At-Home Workout For Weight Loss
Normally, Candida or yeast is always present in the human body but its overgrowth can cause infections; it can be quite troublesome. Certain foods can increase the growth of yeast and that is why it becomes more important for you to know about these to be able to watch your intake/consumption. Listed below is a list of food and beverages that you should avoid to prevent an overgrowth of yeast in the body.Yeast containing foods such as breads, pizza, cakes, pretzels, muffins and rolls are made of dough that is essentially a breeding ground for yeast. Other fermented foods such as salad dressings and pickles also contain yeast and hence, are best avoided.
Alcoholic beverages such as vodka and beer contain yeast and so their consumption should be limited.
Sugar acts as food for yeast and can lead to an overgrowth of the existing yeast in your body. Ice-creams, candies and other sugary savouries can be quite detrimental in the long run. Soft drinks are also high in sugar content.
Fruits, such as watermelon and honeydew and certain vegetables, such as squash, potatoes and beets also have high yeast content.
Artificial sweeteners, maple syrup or honey should also be avoided because of the high sugar content in them.
Avoid cheese. If you have a history of being lactose intolerant, milk products will decrease your capacity to fight excess yeast.
Processed foods such as chips and frozen foods such as sausages etc. can have hidden sugars that can cause an increase in yeast levels.
Starchy food, such as potato and corn are high in sugar and cause yeast excess in the body.
Beef and dairy products
Candida thrives on moulds which are found in moist and damp areas. Mould contamination is commonly found in beef and dairy products. Grains kept in silos for a long time may also suffer from mold and be prone to yeast overgrowth. Foods that increase yeast in body are also the ones with natural mold content, such as mushrooms, blue cheeses and dried meats.
It is sensible to watch your diet if you suspect a yeast infection. Foods that increase yeast in body are best avoided to control the yeast level in the body. In case of severe infections, it is advisable to consult a doctor for treatment and dietary advice.
This turmeric mask can also help with reducing the inflammation and redness for those with eczema. Of course, we recommend that you check in with your doctor before trying this mask on very sensitive skin or before using it on children.
Turmeric contains a photochemical called curcumin which can benefit the body from the inside out!
Thanks to turmeric’s fabulous antioxidant properties, it has been used for skin rejuvenation. Turmeric can even soften and reduce the appearance of wrinkles, giving the face a more youthful glow.
This turmeric & honey face mask is incredibly easy to make and includes just two ingredients!
You can also optionally add coconut oil to this face mask recipe. The coconut oil adds additional antibacterial and hydrating benefits. Personally, I love coconut oil on my skin so I usually add a bit to this recipe. I find that the coconut oil gives my skin a little added glow.
A word of caution, this turmeric mask will stain clothing, washcloths and even your skin. Be sure you don’t use it right before a big meeting or date. You’ll want to do a gentle cleansing after the treatment and again after a few hours to fully remove the yellow tint from your skin. Don’t worry, it isn’t long-lasting. This is a great mask to use on a lazy weekend day when you don’t have anywhere to be for a few hours.
If you’ve been frustrated looking for a way to calm your mild to moderate acne or rosacea, this turmeric and honey mask is a great skin care weapon to have in your arsenal.
Hope you love it—be sure to leave a comment if you give this diy face mask a shot. If you’re interested in learning more about the health benefits of turmeric and how you can incorporate them into your life, check out my recent post on how to make golden paste!
Optional: up to 1 teaspoon of coconut oil. This will add extra antibacterial properties and hydrating benefits to the mask-though it will also make oily in a way that leaves the mask less of a paste and more of a spread, so it may not go on as thick as if you left the coconut oil out altogether.
Mix the 2 or 3 ingredients together until everything is nicely combined. If opting to not use the coconut oil, you may want to use a pinch more honey or even a few drops of water. When you’re ready to use the mask, apply to a clean, dry face. This mask shouldn’t be uncomfortable at all, but as with anything new, if you have rather sensitive skin, you may want to dry a small test area of skin before applying all over your face. Leave on for up to 20 minutes, this can be repeated weekly to help clean out pores and clear skin. Follow with a light moisturizer, or even just a tiny dab of coconut oil.
You may also notice that you skin seems tinted yellow after this mask, almost giving you a jaundice appearance. I followed up with a second fresh wash cloth and most of that wiped away. There was only a tiny hint of yellow left after that. Just something to keep in mind so you apply the mask on a day or at a time when you wont need to run out the door right after.
*A note about removing this mask. I used an older wash cloth to remove it, the turmeric will likely stain a towel if you use one, I learned this the hard way a couple years ago and was prepared this time. Good news is that if this happens to you and you used a white washcloth, once it is fully rinsed out, you’ll have a fantastically happy spring yellow cloth that can be used for removing future masks.
If you enjoyed this post, please follow me on Instagram and don't forget to say hello! You can also tag your recipes and crafts with #DearCrissy. I'd love to see how you've been inspired! 💗