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Weight Loss & Snacking

Diet Article: How snacks can boost or smash your weight loss plan.

Snack time plays a huge role in the area of weight loss results. See how you would answer the following question.

The Question: I enjoy snacks:

a. True; I look forward to snack time.
b. False; I would rather focus on meal times than snacks.
c. Occasionally I prefer a snack but it's based on how hungry I am.

There is no incorrect answer to this query as all the responses are very healthy ones.

Let's take a deeper look into the area of snacking and weight loss by addressing each of the potential responses above.

a. Incorporating snacks into your diet plan can assist you with weight loss, particularly when the choices are healthy ones. We recommend fresh fruit as a low calorie, low fat option that generally packed with fiber and nutrients your body needs more than ever while dieting.

In addition, it's important to review your daily menu. Note which foods you have eaten thus far as well as the planned menus for the remainder of the day. Which food groups will be satisfied with their minimal serving recommendations? Which food groups are found lacking?

You can plan using the official food pyramid picture to the right which depicts the number of recommended servings for each of the healthy and yes, essential food groups. Take note that the food pyramid is based on a standard 2,000 calorie diet which is what the majority of we-humans require. Those of us who are on the short side of life like myself will require a basic caloric needs that are much less.

For example, I'm five foot even and if I were to exceed about 1,350 calories per day, then I would gain weight. To eat more, I must increase my level of activity. My daily caloric needs are based on more than my height, however.

Because I'm an older adult, my caloric or energy needs are lower than a younger person who is my same height because my metabolic rate is a bit slower, and my activity ratio naturally declines with the ageing body.

Another part of the daily calorie needs is our gene pool as well as the size of our body frame. And let's not forget our muscle mass.

For example, if Betty and George are the same height, age and even the same weight - George will be able to consume more energy calories simply because men have more muscle mass than women and muscle mass requires more calories to support than fatty tissue.

As to taller individuals, they may require a few more calories per day than the food pyramid's standard, common 2,000 calorie per day example. The food pyramid should be used as a pattern for eating and nothing more. Your individual nutrition needs is the determining factor based on the influencing elements that we mentioned above, as well as your current state of health and well-being.

b. Some dieters prefer to save the number of calories that they could spend on snack time for meal time, so that they can eat more food and drink on the menu. If you find that enjoying a snack actually tempts you to grab yet another snack, this might be your best approach.

c. And some dieters make the decision to enjoy a snack as their day progresses, based on how they feel in the mid-morning, mid-afternoon and after-dinner hours.

Enjoying a snack such as a healthy piece of fruit can assist in keeping those blood sugar levels steady so that you won't feel like you've just crashed an burned.

In Summary: Enjoy healthy snacks in your weight loss plan but don't allow more than one serving of any food at snack time. You may of course, incorporate two or more foods but keep those food choices to one serving. And if you choose to incorporate several foods rather than one snack, make sure that the combination is ultra low in caloric values. Here are three examples of healthy snack choices:

1. One-half a large banana and a 1/2 cup serving of reduced fat milk.

2. A small assortment of raw vegetables plus a serving of reduced fat salad dressing. Vegetable selections include: sliced cucumber, baby carrots and cherry tomatoes.

3. A small wedge of cheese plus 3 whole grain crackers.

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