When I work with clients who want to lose weight one of the steps we take is setting them up for success in the snack department.
We often eat out of boredom and or when managing stress and I’ve recognized that asking people to “just stop” a particular behavior is not always realistic. Some people can do that, but most need to make slow changes that become good habits over time.
With that, I have a list of snacks I encourage people to have available to set them up for success. Notice nuts and trail mix are not on here. I don’t suggest those because of how easy it is to eat hundreds of calories in just a few handfuls and for the calories you consume it usually isn’t super filling.
Apples with peanut butter
Kills the sweet, crunchy, and salty cravings all at once. Is satiating, very enjoyable to eat, with fiber, protein, and lots of vitamins. I don’t suggest green apples- they have the most sugar. Choose organic apples whenever possible. Conventional are known to harbor the pesticides sprayed on them, even after washing. If you are allergic to peanuts you can substitute almond or sunflower butter.
Hard Boiled eggs
These are easy to make, convenient, have protein to satiate your hunger, and can be eaten almost anywhere at any time.
Yes, this is a snack suggestion. Find a “clean” brand- one that does not have fake/nonnutritive sweeteners in it (aspartame, sucralose, mannitol, etc), try to find one with a short list of ingredients that’s high in protein. I love GoMacro bars– they are the cleanest, tastiest I have found. Protein bars are a great snack to have at work, in your glovebox or purse. They can satiate your hunger, kill cravings, and help avoid the pitfalls of arriving home starving from work.
I LOVE bananas and somehow, they’ve gotten a bad rap. While eating a ton of fruit isn’t suggested, a banana can kill sweet cravings, are portable, and are very satiating.
Cucumbers, Carrots, Cherry Tomatoes, and Celery
I for one don’t care for celery unless it has peanut butter on it- but you can substitute the apple for celery and that makes a delicious snack. Carrots, cucumbers, and tomatoes are great snacks to have at work- I do suggest eating this with some sort of protein and fat (like the hard boiled egg or a few tablespoons of hummus) so that you’re satiated and not craving something else after.