Okay to the diet, but without giving up the snack!!
When it comes to diet and healthy eating, one of the most common doubts is about snacks: is eating between meals good for you? Are snacks compatible with a low-calorie diet?
In this article, we will focus on everything you need to know about snacks on a diet: myths to debunk, the best times to snack, and which foods to choose to avoid gaining weight, without sacrificing taste.
One important note before proceeding with the reading: in this article, we offer common-sense advice and generally accepted knowledge, but before starting any diet, it's best to consult with your doctor or a dietician to embark on a sensible path suited to your body and lifestyle.
Is eating between meals good for you? Snacks & Diet: Yes or No?
One of the most common misconceptions is that eating between meals can lead to weight gain.
In reality, a well-planned snack can be a valuable ally in losing weight and controlling hunger.
Eating small portions of food between main meals can help maintain stable blood sugar levels, preventing glucose spikes and sudden hunger attacks.
However, it's crucial to choose the right foods to avoid turning the snack into an additional meal.
Snacks can be included in the diet, but they must be carefully planned.
It's not just about avoiding excess calories but also choosing foods that provide all the essential nutrients without weighing you down.
So, let's have a snack, but when?
When to have a snack? Morning and afternoon snacks
The time of the snack is another crucial aspect to consider.
Snacks can generally be divided into two main categories: morning snack and afternoon snack.
Both serve specific purposes and can contribute differently to our well-being:
- The morning snack is typically consumed mid-morning, between breakfast and lunch, and provides the energy needed to face the work or school day, preventing energy or attention drops.
- The afternoon snack serves as a hunger buster between lunch and dinner.
The key is not to let too much time pass between meals: ideally, we should eat every 3-4 hours to keep the metabolism active and prevent hunger attacks that might lead to unhealthy food choices.
How many snacks per day?
The number of daily snacks varies based on individual needs, but generally, 2 snacks per day – one mid-morning and one in the afternoon – are sufficient.
However, those who engage in intense physical activity or follow a specific diet may need to eat in the evening or before going to bed.
It's important not to overdo it: too many snacks (especially if you're not exercising) can lead to a caloric surplus and, consequently, weight gain.
These smaller meals should be considered as additional nutritional support, not as an extra meal.
How to boost metabolism? When snacks help you lose weight
One of the main concerns for those on a diet is the metabolism.
Metabolism refers to the set of chemical processes that convert food into energy within the body.
In the context of a weight-loss diet, a more efficient metabolism can help burn more calories, facilitating weight loss, while a slower metabolism can undo efforts.
But how do you keep it active and avoid it from slowing down?
The time of the snack can play an important role in this regard: choosing "stimulating" foods for the metabolism is essential to optimize weight loss.
Fruits (both fresh and dried) are a good snack to accelerate metabolism, as are yogurt and protein-rich foods in general.
Let’s get down to the specifics...
What to eat for a snack on a low-calorie diet?
A low-calorie diet is a dietary regimen that involves consuming fewer calories than your daily energy needs, aiming to promote weight loss by forcing the body to use fat reserves to obtain the energy required.
To adhere to a low-calorie diet and achieve the desired goals, the choice of snacks should be particularly careful.
The key is to choose foods that are low in calories but still satisfying to the palate and able to provide energy.
Raw vegetables with hummus, plain popcorn, or protein shakes can be great examples of healthy, weight-loss friendly snacks: light snacks that help maintain a sense of fullness until the next meal, avoiding overeating.
How many calories should a snack on a diet have?
A snack on a diet should contain between 100 and 200 kcal, depending on your daily caloric needs and physical activity.
It is also important that the snack is balanced, containing the right combination of proteins, carbohydrates, and healthy fats, thus avoiding foods that are too high in calories or rich in simple sugars, which can cause blood sugar spikes and a subsequent energy crash.
What to eat to avoid feeling hungry? But is it really hunger or just a craving?
Understanding whether we are feeling true hunger or just a craving is essential to avoid consuming unnecessary calories.
Hunger generally builds gradually, while cravings are usually sudden and related to a specific food.
To manage hunger during a diet, it's important to choose foods that increase satiety, such as lean proteins, fibers (found in fruits, vegetables, and whole grains), and drink plenty of water.
Asking yourself if you're truly hungry before having a snack can be a winning strategy to avoid overeating.
What to eat as a sweet treat on a diet without gaining weight?
Here’s a myth to debunk: Even when you’re on a diet, you can indulge in a sweet treat!
The important thing is to do it in moderation and choose the right alternatives.
Here are some sweet snacks that go well with a diet:
- Dark chocolate with at least 70% cocoa;
- Fruits with yogurt and honey;
- Homemade wholegrain cookies,
- Protein creams*.
*We recommend the flavors Gianduia or Peanut & Chocolate.
What if I crave something salty?
Which savory snack to choose when you’re on a diet?
If you prefer savory over sweet, there are various options for salty snacks that you can choose during a diet, such as wholegrain crackers with light cheese, boiled eggs, crudités, or edamame.
What fruit to eat as a snack on a diet?
Fruit is a great choice for a diet-friendly snack, thanks to its content of vitamins, minerals, and fiber.
However, not all fruits are equal in terms of caloric content and glycemic index; the best fruits to eat as a snack on a diet are:
- Apples, rich in fiber and with a high satiety power,
- Mixed berries, low in sugar and high in antioxidants,
- Pineapple or melon, which also have a draining effect,
- Pears, rich in fiber and low in calories.
How to make a fit snack with a protein-rich snack? ??️
Another very important thing to keep in mind when working toward the “perfect” body or getting back into shape is that it’s not just about losing weight: maintaining muscle tone is key!
For this purpose, protein intake is essential, and choosing protein snacks is particularly recommended for those on a weight-loss diet or who engage in physical activity.
Here are some ideas for a fit snack:
- Protein shake, made by mixing protein powder with water or plant-based milk for a nutritious smoothie. (A perfect protein snack even for those following a vegetarian or vegan diet)
- Cottage cheese or yogurt with fruit.
- Wholegrain toast with lean deli meat.
- Protein creams, spread on wholegrain bread, fit pancakes, or light rice cakes.
In short, snacks don’t have to be seen as the enemy of the diet, but rather an opportunity to support the body and keep the metabolism active.
The key is always choosing the right snacks: healthy, balanced, and suited to your daily caloric needs, while also tasty and able to satisfy your desire for a treat.
With a little planning, it’s entirely possible to enjoy a delicious snack while on a diet! ?
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