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[Leslie]

The Right Snacks When Calorie Counting 

Snacking itself is not bad - it can actually help with calorie counting as
long as you make smart choices. Pick a tasty blend of protein, fat, and
carbs for the best snacks.

By Madeline Vann, MPH

Medically reviewed by Pat F. Bass III, MD, MPH

Believe it or not, snacks can actually strengthen your calorie-counting
efforts. Simply making a healthy snack choice could keep you happier and
more successful with your diet. 

"If you go too long without eating, you are hungrier than you would be
without a snack," says Catherine Bethea Dempsey, RD, LD, dietitian and
research coordinator at the University of Alabama at Birmingham. Starve
yourself and you are likely to overcompensate at your next meal, warns
Dempsey, adding, "A 150-calorie snack will save you more than that at
dinner." 

Calorie Counting and Snacks 

There are a few rules to follow if you want this snack strategy to work: 

*	Count the calories in those snacks. You have to include the calorie
count of each snack in your total calorie count. Seems like a no-brainer,
but it's easy to forget about a handful of pretzels or nuts here and there. 
*	Be picky. You shouldn't snack on just anything - you still want to
find healthy, diet-friendly options. 
*	Plan ahead. "Know thyself" is a motto to follow. Expecting that
you'll be hungry and figuring out what to eat ahead of time will make you
more successful when hunger strikes. If you tend to get ravenously hungry in
the mid-afternoon, be ready for a snack attack. 

Best Snacks for Your Diet 

Dempsey suggests snacks that offer "a bit of fat, carbohydrates, and
protein." This combination is likely to help ward off hunger longer, making
it a smart use of calories. Her specific recommendations include: 

*	Yogurt and fruit 
*	A very small handful of nuts - it's easy to get carried away with
nuts, which are healthy but pack a calorie wallop 
*	Low-fat cottage cheese and fruit 
*	Sliced tomatoes, cucumbers, cottage cheese, and low-fat salad
dressing - Dempsey's personal favorite 
*	Fruit slices or chunks topped with a tablespoon of peanut butter 

Best Vending Machine Snacks 

It's almost inevitable that one day you will find yourself with no option
but to faint from hunger or put your dollar in a vending machine. Have no
fear - you can still make a choice that will not ruin your calorie counting.


"The best thing is to get a bottle of water and a granola bar," says
Dempsey. Almost every vending machine offers granola bars, but if you are
faced with one that doesn't, choose pretzels over chips, Dempsey advises. 

Tempting as chocolate might be, avoid it. High-sugar snacks will simply put
you back in the cycle of sugar highs and lows, which means that kind of
snack won't help you hold off hunger for long. The peanuts or almonds in
some candies may be good for you, but they don't make up for the total
damage. 

Though it doesn't offer any nutrition, that old standard, sugarless gum, may
be a good choice. A recent study of 115 adults showed that those who chewed
sugarless gum about once an hour for three hours between lunch and a
mid-afternoon snack ate 40 fewer calories in snacks than those who did not
chew gum. 

The bottom line on snacks: Making the right choices can keep your calorie
counting and weight-loss goals on track. 

 

 

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fitness classes Dieting is easier if we try to lose weight little by little.

 2010

Leslie Progress 

December 23, 2009....................237.6

Starting wt January 7,2010..........235.6

Last  Weigh in ............................237.6 December 23, 2009

Current Weigh in ......................230.6 March11, 2010

Total Loss for week ..................+1.00

Total Loss for Month ...............000

Total Losss for Year ...............7.00 lbs 

 

Increments met ( 1 x met) ( 225.00 ) .....................(5
lbs)...................005.00

December 30 Goal wt .................................160.00

Short term goal wt .................................199.00

Lbs to short term goal .............................32.6

Lbs to Long term goal..............................71.6

Gains for Month ..................................0

waist size ...................................49

Total min exercise ...................................60

 

 

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