Snacking on weight loss

We often think of a diet as a special, temporary effort to help us lose extra pounds.

We spend a few weeks cutting out this or substituting that, counting every calorie. And quite often, the weight comes off and we revert back to “normal.”

But after a time, the weight comes back and once again we’re trying a different program. Thus, the definition of the “yo-yo diet.” Because these dramatic approaches generally don’t help in the long run, people often assume that nothing will work.

Part of the problem is our choice of definitions, so let’s reshuffle that a bit. A diet is how we eat, period. Rather than a temporary regime, a diet should be a long-term effort to improve our food habits.

But what about cravings?

One of the barriers to eating a healthy diet is the craving for unhealthy foods. Unfortunately, what we eat perpetuates these cravings. Processed snack foods often have a high glycemic index, which means the body converts the food to glucose very quickly. Blood sugar spikes and then abruptly crashes, leading to more cravings and problems with metabolism. Fortunately, with a little effort, we can retrain the body to hunger for healthier items by eating foods that balance and sustain our blood sugar throughout the day.

Plan ahead

It’s true: Processed snacks are convenient. But over time, you pay for this convenience with your health. So if you’re trying to find nutritious, low-glycemic alternatives, you’re going to have to plan it out. The following nutrient-dense snacks may take a bit of preparation, but they can pave the way to healthier weight, more energy and greater overall wellness.

Best high energy snacks

• Soluble fiber is one of your best food friends because the body absorbs it slowly, eliminating blood sugar spikes and crashes. Edamame and other beans are great choices. For a healthy home-made bean dip, try combining cooked beans, salsa, cumin powder, salt and pepper in a food processor. Eat with carrot and celery sticks, sliced bell peppers, or any other low-starch vegetable.

• Oats and other whole grains and seeds are also good choices. Natural granolas and trail mixes offer high fiber fuel with a small amount of healthy sweeteners. You can also pre-make your own low-fat energy bars with oats, dried berries and other whole grains, nuts and seeds, to sustain energy and prevent glucose crashes. There are a number of easy recipes available online.

• Lean protein sources are also excellent choices for healthy snacking. Raw nuts, particularly almonds, can offer great sources of healthy fuel and support energy levels for longer periods. Raw almonds have also been shown to aid with weight loss.

• Most vegetables have very low glycemic indexes and make great, high energy snack foods. This is especially true when paired with a small amount of lean protein such as cheese, a turkey slice, or almond butter. Carrots, radishes, celery, string beans and cherry tomatoes (technically a fruit) are all convenient finger-food vegetables that go great with a low-fat dip such as yogurt, bean dip or a small amount of nut butter.

• Fruit, in moderation, can also serve as a healthy snack option —  it offers soluble fiber that packs a lot of energy and nutrition.  I recommend organic and locally grown, if it’s available. Good fruit choices include apples, citrus, cherries, melons and berries.

Control your blood sugar

Finding ways to moderate blood sugar spikes can make dietary changes much easier.

There are a variety of natural supplements that can have a beneficial effect on the metabolism by balancing blood sugar and insulin, including lipoic acid, medicinal mushrooms and herbs such as…

• Gymnema leaf, that is believed to improve insulin release and glucose uptake and support beta cell growth. In controlled studies, patients with both type 1 and type 2 diabetes have responded to a gymnema leaf extract.
• Fenugreek seeds, which are rich in fiber and protein and naturally control glucose levels. This botanical slows digestions and carbohydrate absorption, leveling off insulin production. Studies have shown that patients have improved blood sugar control and lower triglycerides.
• Holy basil, which is believed to enhance beta cell function and has shown positive results for patients with type 2 diabetes.

These can help support the body’s efforts to metabolize sugar and balance glucose and insulin, as well as reduce cravings, and can be found in an integrative formula.

Remember, diet isn’t just what we’re doing just right now, it’s what we’re always doing. And once you’ve transitioned to healthier food choices, you’ll wonder how you lived differently.