5 Healthy snacks you can have while trying to lose weight

As you guys know how health-conscious I have been recently, I have been paying extra attention and caution to my food and drink intakes.

Many of you have approached me with questions on tips to lose weight.

Here are some of the snacks I would recommend that you guys to consider if you are looking for healthier alternatives, i.e. less fat, sodium, sugar, carbs…

1. Fruits

You can never go wrong with fruits. Have them before your meal or 2 hrs after a meal would be ideal so that these simple sugars won’t turn into excess fat.

Can fruits make you fat since they are made of sugar?

Answer is, simple sugars are much easier to digest compared to complex sugars such as pasta.

Moreover, whether they result in an increase in fat % depends on few factors :

a. the amount consume – at the most, I would take 2 types of fruits for snacks. I doubt one can stuff so many fruits at one go or a day to result to the ‘fattening’ state.

b. whether you burn off these sugars which would convert to glucose for energy or stored as fats (excess). I would have a piece of banana before my evening run, say about 1.5h before, to fuel my energy and 1.5h to 2h is a good timing for digestion so you won’t get stitches or stomach cramps. It’s also 1 of runners’ top favourite energy food before their marathons 🙂

2. High fibre foods

Chew on veggie sticks or munch on a piece of bread that contains low-glycemic index.

Glycemic index (GI) is one of several metrics used to quantify short-term changes in blood glucose levels in humans following the ingestion of carbohydrate-containing foods.Glucose is the body’s source of energy; it is the fuel used by the brain, muscles, and other organs. Glucose is set at 100, and all foods are indexed against that number. Therefore, foods that are quickly digested have a high G.I., and foods that are digested more slowly have a lower G.I.

Simply put, choose food with low GI would allow you to feel fuller for a longer time as they are digested more slowly.

Wholemeal/multi-grain bread/Quaker oats (packet) or snacks like SoyJoy is good.

3. Salads

Further to point 2 above, salads make great snacks or meal replacements too! You need not only add veggies, you can play around with the ingredients yourself. I prefer preparing my own salads as I know what my own preferences are. Meat is not fattening if you eat them moderately and choose the right meat and parts to eat.

For salads, throw in strips/chunks of chicken breast or smoked salmon. I assure you they are very yummy! 🙂

I have mine with only lemon juice as dressing or no dressing at all.

4. Cereals/Muesli

Consider having packet of instant cereals that are yummy and yet contain little calories!

Either that, pack a box of cereals or museli (or muesli bar?). You can have them with or without milk.

Cereals/cornflakes can be said to be fattening due to high carbs and some contain sugar as well.

Choose wisely. I like plain cereals or either that those with dried fruits such as Banana Nut Crunch – that’s my all name favourite.

Of course comparing cereals and veggies, the latter is less fattening. But this is just my suggestion if you find salads boring or tasteless. At least cereals are less fattening that chocolate cakes and stuffs.

5. Yoghurt

It’s not one of my favourite food but it’s definitely one of the healthy foods recommended to consume.

Get plain yoghurt and combine with your own choice of fruits. This is healthier and less fattening than those fruit yoghurt. You may also consider adding fruits to your plain cereals/oats 🙂

Drinking water alone will not keep you full for a long time and it’s a hassle to keep having to relieve yourself.

If your stomach is growling for hunger, listen to it. Listen to your body.

Feed it right and exercise.

You will lose weight gradually in no time.

I hope this helps you girls who are trying to lose some weight.

Disclaimer : I am not a nutritionist (although I’m very keen in studying that…) nor a personal fitness trainer nor a qualified doctor, but just a health-conscious person who have tried and tested the above as healthier alternatives. I’ve done some of the homework for you guys (out of my own interest) so I thought it would be good to share it on my blog 🙂

Thanks for reading and yay to healthier lifestyle! 🙂

Tips on losing weight Part 2 – How to eat and still lose weight?

Those who have been following me on my Facebook page would know that I have been trying hard to eat healthily only because…

YOU ARE WHAT YOU EAT

Here are some of the food that I’ve been having…

You will see that they are very easy to prepare or sometimes, require no effort and time at all… Unless you’re saying that opening the fridge door, washing the fruits and opening cans/packets is a tedious job…

And only because, yours truly has absolutely close to zero culinary skills and knowledge!

*embarrassed*

But but but, I will make an effort to brush up my non-existent culinary skills… so gimme a chance lah, heh.

Heh, so anyway here are some snap shots of what I’ve been eating recently…

Kellogg’s Mueslix!!!

This is my new found healthy food 🙂

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The thing about cereals is that you have substitute your meals with them or just snack on them. Very convenient yet healthy too 🙂

For this ‘dry’ version, I added plain low-fat yoghurt with blueberries!

It’s time to stock up on those berries – blueberries, strawberries, raspberries….

Read here to find out why berries are good for you!

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Then here comes the ‘wet’ version, wet sounds wrong but I can’t technically call it ‘soup’ version like mee pok dry and mee pok soup right?

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And when I have mixed veg rice…without the rice. Ahem. You can actually substitute plain white rice with other healthier carbs such as brown rice (if possible but dont think its possible when you’re eating out and brown rice tastes yucky!) or bananas (high carb but at least it’s healthier than plain white rice).

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And then I went to get these health food after my evening run.

Nuts are fattening yes but I plain to add them into salads…So give and take 🙂

Multi-grain bread with loads of wholesome grains and low GI simply stands for low Glycemic index. Low GI actually helps you to feel fuller for a longer time, so as to prevent you from snacking on other food again. Read here to find out more on the benefits on consuming low GI food! 🙂

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One of my DIY salads…

I prefer to DIY my own salad because, firstly you get to customise it to suit your own preference (there are some veggies which I don’t take such as capsicums, celery, pickles, cucumbers…)  and they cost so much cheaper than cafes and restaurants! In addition, you can opt for a healthier dressing such as lemon juice, vinegar or even olive oil! And of course lastly, you’ll feel a sense of satisfaction after preparing your own food 🙂

Ingredients used :

  1. Iceberg lettuce
  2. Tomatoes
  3. Picnic ham
  4. Raisins
  5. Low-fat cheese

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And another one of my own salads…

Ingredients used :

  • Iceberg lettuce
  • Boiled broccoli
  • Hard-boiled eggs
  • Tomatoes
  • Tuna mayo (supposed to use tuna chunks instead but silly me opened the wrong can tin)

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Was pressed for time so I’d used a the multi-grain bread, the remaining tuna mayo and tomatoes!

 

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One of the pre-made salad I got off-shelf from Cold Storage…doesnt really taste that good because of the lack of dressing…and am not a fan of carrots, which were quite hard.

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And in the pre-made pack, it contains wild roquette too, which is quite bitter compared to other veggies but here’s why you should try them out!

You may consider reducing its bitterness using those dressings I’ve mentioned above.

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I bought 2 packets so I had to finish up the other one before it expires.

Decided to improvise for better taste so I’d added raisins and tuna chunks! These tuna chunks came in olive oil so I just added a little into the salad as its dressing! How convenient right? 🙂

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And besides veggie salads, you can have fruits salad too.

I think it should be alright to add fruits and veggies together as a mixed salad… 🙂

 

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Of course, if you’ve read my previous post on tips on losing weight, you would know that in order to lose weight, you’ve to reduce your calorie intake and increase your calorie output….by exercising!

So you need to starve yourself, just reduce the serving portion or choose healthier alternatives that contain less carbs, sugar, fats!

Exercising regularly perhaps twice to thrice a week would expedite your weight loss target too! I’m still kinda lacking in this because weekdays are a little tough to have my evening run… Remember to do your cardio AND strength training to tone up those flabs 🙂

Hope this helps you in staying healthy and/or losing weight!

Remember that the saying “NO PAIN NO GAIN” is really true! 😀