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A Snack Strategy That Helps You Slim Down

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A Snack Strategy That Helps You Slim Down

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You’ve probably noticed that some people eat frequently, yet avoid packing on pounds. Smart snacks play an important role in a healthy diet, because they help keep your blood sugar stable, curb the urge to overeat, rev up your metabolism, and provide the fuel you need to feel alert and focused throughout the day.

Sensible snacks also fight mid-morning fatigue, mid-afternoon carb craving, and mindless evening grazing–one of the chief culprits in weight gain.

But how often should you snack to maintain or achieve a healthy weight and what should you eat? A study published in Journal of the American Dietetic Association found that both people whose weight was already normal and dieters who had successfully slimmed down ate more snacks, compared to overweight participants.

The researchers reported that the best eating plan for weight loss or maintenance was three meals and two snacks daily, which is also what I recommend in The Omni Diet. It’s crucial to plan snacks in advance to avoid impulsive eating. Each snack should include:

  • Protein: 7 to 10 grams (equal to about 2 tablespoons of hummus or guacamole or a slice of turkey or 2 tablespoons of whole, raw nuts or seeds.
  • Healthy fats: 3 to 15 grams.
  • Complex carbohydrates: 2 or 3 cups of raw or lightly steamed veggies. Go easy on fruit.

Avoid “grazing” all day. Giving your digestive system a rest between snacks and meals is important so that you aren’t releasing insulin all day. Be sure to plan and prepare your meals in advance. You will be less likely to be drawn into “zombie mode” and mindlessly much when hungry, traveling or tired if you have healthy snacks prepared and ready to go.

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