low-carb diet

 

 

How to Effortlessly Lose Weight Eating a Low-carb Diet. Do you have trouble losing weight? Or would you like to lose faster? You’ve come to the right place. The sad truth is that conventional ideas – eat less, run more – do not work long term. Counting calories, exercising for hours every day and trying to ignore your hunger? That’s needless suffering, and it wastes your time and precious willpower. It’s weight loss for masochists. Eventually, almost everyone gives up. That’s why we have an obesity epidemic.

Fortunately, there’s a better way. Get ready for effortless weight loss. The bottom line? Your weight is hormonally regulated. All that’s necessary is reducing your fat-storing hormone, insulin, and you’ll effortlessly lose excess weight. Below is a practical step-by-step guide to doing exactly that.

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Anyone Can Follow These Proven Weight-loss Strategies. Follow these proven weight-loss strategies to reduce your weight and boost your health.

Hundreds of fad diets, weight-loss programs, and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

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living a healthy lifestyle

 

How to Turn the Tables on Healthy Weight Loss. What is healthy weight loss? It’s natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off.

Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. Once you’ve achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes weekly, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.

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obesity

 

What is Obesity? Obesity is a condition where a person has accumulated so much body fat that it might hurt their health. If a person’s bodyweight is at least 20% higher than it should be, he or she is considered obese. If your BMI is 30 or over you are considered obese.

What is Body Mass Index (BMI)?

The body mass index (BMI) is a statistical measurement derived from your height and weight. Although it is considered to be a useful way to estimate healthy body weight, it does not measure the percentage of body fat. The BMI measurement can sometimes be misleading – a muscleman may have a high BMI but have much less fat than an unfit person whose BMI is lower.

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calories

 

How many calories should I eat a day? When most of us think of calories, we think of how fattening food is. In dietary terms, calories are the amount of energy that food provides. If we consistently take in more energy than we need, we will gain weight. If we take in too little energy, we will lose weight, fat, and eventually muscle mass.

The type and amount of food we eat determine how many calories we consume. For many people on a weight-loss diet, the number of calories in food is a deciding factor in choosing whether or not to eat it.

How and when we eat can also make a difference, as the body uses energy differently throughout the day. Our body’s energy use will depend on how active we are, how efficiently our body uses the energy and our age.

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best snacks for weight loss

 

Energize your Weight Loss with these 10 Healthy Snacks. Find out which ten foods may help you lose weight while snacking. Eating a snack between meals helps curb your hunger so that you don’t inhale your meal when you finally sit down to eat. Snacking can also help you get all the nutrients you need.

On the flipside, grazing all day—particularly on foods with little nutritional value—may result in overeating and packing on extra pounds. These ten best snacks for losing weight are smart choices that can help you reach your weight loss goal.

best snacks for weight loss
dark chocolate trail m

Healthy Snacks #1. Almonds

One study found that people who chewed almonds thoroughly (up to 40 chews) felt full longer than those who chewed the same amount of nuts fewer times. Plus, almonds deliver filling fiber, protein and healthy fats.

Recipe to try: Dark Chocolate Trail Mix

Double, triple or quadruple this healthy trail mix recipe and keep it on hand for when you need a sweet snack.

Nutrition profile:

Egg Free       Soy-Free      Gluten-Free      High Fiber     Vegetarian

Ingredients:

One serving

  • Two tablespoons whole almonds

    healthy snacks
    grapefruit
  • Four dried apricots
  • Two teaspoons dark chocolate chips
Preparation:

Combine almonds, apricots and chocolate chips.

Healthy Snacks #2. Grapefruit

Grapefruit’s “diet food” reputation might be justified: one study found that when people ate grapefruit with each meal, they lost up to 3 1/2 pounds over three months. Grapefruit may help manage appetite by lowering insulin levels, say researchers.

Healthy Snacks #3. Chickpeas

Keep chickpeas in the pantry. They have a meaty texture and a nutty flavor along with plenty of satiating fiber and a little protein—perfect when you’re watching your weight. Try roasting them for a crunchy snack that packs up quickly.

Recipe to try: Spiced Chickpea “Nuts.”
best snacks for weight loss
spiced chickpea “nuts.”

When roasted in a hot oven, chickpeas become super crunchy. They’re a great low-fat substitute for nuts when salty cravings hit.

Nutrition profile:

Gluten-Free     High Fiber     Low-Calorie     Vegan     Vegetarian

Ingredients:

Four servings

  • One 15-ounce can chickpeas, rinsed
  • One tablespoon extra-virgin olive oil
  • Two teaspoons ground cumin
  • One teaspoon dried marjoram
  • ¼ teaspoon ground allspice
  • ¼ teaspoon salt
Preparation:
healthy snacks
frosted grapes

Position rack in upper third of oven; preheat to 450°F. Blot chickpeas dry and toss in a bowl with oil, cumin, marjoram, allspice, and salt. Spread on a rimmed baking sheet. Bake, stirring once or twice until browned and crunchy, 25 to 30 minutes. Let cool on the baking sheet for 15 minutes.

Healthy Snacks #4. Grapes

Toss grapes in the freezer for an easy snack. Because they’re sweet and you savor them individually and slowly, you’ll get a lot of satisfaction for just a handful of calories.

Recipe to try: Frosted Grapes

The perfect summertime dessert, these frozen grapes are healthy mini-popsicles. Try freezing other fresh fruit, like raspberries, peach wedges or cubes of watermelon.

Nutrition profile:

Diabetic Appropriate     Gluten-Free     Heart Healthy     Low-Calorie     Low Carbohydrate     Low Fat     Low Sodium     Vegan

Ingredients:

Four servings

  • 2 cups seedless grapes
Preparation:

Wash and pat dry grapes. Freeze 45 minutes. Let stand for 2 minutes at room temperature before serving.

Healthy Snacks #5. Dark Chocolate

Believe it or not, giving yourself little treats may be the secret to losing weight—for good. Aiming to be “too good” sets you up to fail. If you like a glass of wine with dinner, make room for it. Prefer dessert? Skip the drink and go for a small chocolate treat instead. Losing weight doesn’t mean giving up the foods you love.

best snacks for weight loss
healthy dark chocolate “puppy chow.”
Recipe to try: Healthy Dark Chocolate “Puppy Chow.”

Crunchy, sweet, salty and healthy?! Yes, indeed. We gave this classic sweet treat, also called muddy buddies, a grown-up makeover using whole-grain cereal and dark chocolate. Dig in!

Nutrition profile:

Egg Free     Soy-Free     Healthy Pregnancy     High Fiber     Low Sodium     Vegetarian

Ingredients:

20 servings

  • 5 cups whole-grain cereal squares
  • 2 cups bittersweet chocolate chips
  • 1/3 cup smooth natural peanut butter
  • One tablespoon vanilla extract
  • Two tablespoons confectioners’ sugar
Preparation:

Line a baking sheet with wax paper or a nonstick baking mat. Place cereal in a large bowl. Heat chocolate chips in a medium saucepan over medium-low heat, frequently stirring until melted. Add peanut butter and stir to combine. Remove from heat and stir in vanilla. Pour the mixture over the cereal; gently stir until evenly coated. Transfer to the prepared baking sheet and spread in an even layer. Refrigerate until the chocolate has hardened, about 30 minutes. Gently break the puppy chow into bite-size pieces. Place the confectioners’ sugar in a fine-mesh sieve and sprinkle over the mixture. Toss to coat.

Healthy Snacks #6. Popcorn

Popcorn is high in fiber, low in fat and delivers some protein. A 1-ounce serving (about 3 cups) of air-popped popcorn has 4 grams of fiber, almost 4 grams of protein, just over 1 gram of fat and clocks in at 110 calories. This combination makes it a snack with staying power.

healthy snacks
lemon-parm
Recipe to try: Lemon-Parm Popcorn

Perk up your popcorn with a bit of lemon pepper and Parmesan cheese.

Nutrition profile:

Diabetic Appropriate     Gluten-Free     Heart Healthy     Low-Calorie     Low Carbohydrate     Low Sodium     Vegetarian

Ingredients:

Two Servings

  • Two teaspoons extra-virgin olive oil
  • ½ teaspoon lemon pepper
  • Pinch of salt
  • 3 cups air-popped popcorn
  • One tablespoon freshly grated Parmesan cheese
Preparation:

Whisk oil, lemon pepper and salt in a small bowl. Drizzle over popcorn and toss to coat. Sprinkle with Parmesan and serve immediately.

Healthy Snacks #7. Yogurt

Use snacks to fill nutritional gaps. Make them count. Choose those that provide calcium and fiber—two nutrients that people often skimp on. Yogurt with fruit delivers calcium and fiber, plus protein and gut-healthy probiotics.

best snacks for weight loss
yogurt banana sundae
Recipe to try: Yogurt Banana Sundae

Need a sweet treat for a snack or dessert? This healthy low-calorie recipe will satisfy your craving for a banana dessert (without the ice cream) and is ready in less than 5 minutes.

Nutrition profile:

Egg Free     Soy-Free     Gluten-Free     Vegetarian

Ingredients:

One serving

  • ¼ cup nonfat vanilla yogurt
  • ¼ cup sliced banana
  • ½ teaspoon sliced almonds
  • ½ teaspoon dark chocolate chips
Preparation:

Spoon yogurt into a small bowl and top with banana, almonds and chocolate chips.

Healthy Snacks #8. Hummus

Skip the vending machine and satisfy the afternoon “munchies” with a healthy snack you packed at home. You’ll save money and get a bigger bang for your nutritional buck. Try cut up veggies and some hummus. Planning snacks that provide both carbohydrates and protein will help tide you over until dinner.

Recipe to try: Garlic Hummus

This classic hummus recipe couldn’t be easier—just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) makes this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.

Nutrition profile:

Dairy-Free     Egg-Free     Nut-Free     Soy-Free     Diabetic Appropriate     Gluten-Free     Heart Healthy

healthy snacks
garlic hummus
Ingredients:

Eight servings

  • 1 (15 ounces) can no-salt-added chickpeas
  • 1/3 cup tahini (sesame seed paste)
  • ¼ cup extra-virgin olive oil
  • ¼ cup lemon juice
  • One clove garlic
  • One teaspoon ground cumin
  • ½ teaspoon chili powder
  • ½ teaspoon salt
Preparation:

Drain chickpeas, reserving ¼ cup of the liquid. Transfer the chickpeas and the reserved liquid to a food processor. Add tahini, oil, lemon juice, garlic, cumin, chili powder, and salt. Puree until very smooth, 2 to 3 minutes.

Healthy Snacks #9. Oatmeal

Oatmeal is a complex carb, meaning it helps fill you up without spiking your blood sugar. Plus, it’s a good source of fiber and eating more fiber helps people lose weight and keep it off. While we think of it typically as breakfast, a small bowl of oats makes a hearty, filling and delicious snack. To make this snack more convenient—keep a packet or two of unsweetened instant oatmeal at your desk or make overnight oats in a mason jar.

Recipe to try: Creamy Blueberry-Pecan Overnight Oatmeal
best snacks for weight loss
creamy blueberry-pecan overnight oatmeal

In this no-cook overnight oatmeal recipe, just quickly reheat the oats in the morning and top with berries, maple syrup and pecans for a leisurely, on-the-go breakfast.

Nutrition profile:

Gluten-Free     Heart Healthy     High Fiber     Low-Calorie     Low Sodium     Vegetarian

Ingredients:

One serving

  • ½ cup old-fashioned rolled oats
  • ½ cup water
  • Pinch of salt
  • ½ cup blueberries, fresh or frozen, thawed
  • Two tablespoons nonfat plain Greek yogurt
  • One tablespoon toasted chopped pecans
  • Two teaspoons pure maple syrup
Preparation:

Combine oats, water, and salt in a jar or bowl. Cover and refrigerate overnight. In the morning, heat if desired, and top with blueberries, yogurt, pecans, and syrup. People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.

Healthy Snacks #10. Dried Fruit

Dried fruit is a portable, healthy snack. Eating fruit helps with weight-loss because it’s packed with filling fiber (and essential vitamins and minerals). Look for fruit with no sugar or sweeteners added and pair dried fruit with nuts for a snack with a balance of healthy carbs and protein.

Recipe to try: Homemade Trail Mix

Try this with portable mix with any combination of dried fruits and nuts.

healthy snacks
homemade trail mix
Nutrition profile:

Dairy-Free     Diabetic Appropriate     Gluten-Free     Heart Healthy     High Fiber     Low-Calorie     Low Carbohydrate     Low Sodium

Ingredients:

Five servings

  • ¼ cup whole shelled (unpeeled) almonds
  • ¼ cup unsalted dry-roasted peanuts
  • 1/3 cup dried cranberries
  • ¼ cup chopped pitted dates
  • 2 ounces dried apricots, or other dried fruit
Preparation:

Combine almonds, peanuts, cranberries, dates, and apricots (or other fruit) in a medium bowl.

Make Ahead Tip: Store in plastic bags for up to 2 weeks at room temperature.

Final Thoughts on Healthy Snacks:

In choosing the ideal healthy snacks for you, there are no strict rules. You have to understand your body and tailor your snacks to that which suits you. All of these healthy snacks work perfectly with the body. They nourish the body and helps you lose weight more naturally.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

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