Intermittent Fasting: A Beginner’s Guide to the Fasting Diet
Fasting is something that’s played a key role in virtually all of the world’s major religions and dates back millions of years. Today, though, while fasting is still observed for many religious purposes, it’s become a new lifestyle that helps individuals lose weight, have more energy, and fight disease.
While fasting isn’t a new concept, intermittent fasting is something that has emerged in the past few years. It has gained popularity due to the incredible benefits it offers against signs of aging and disease.
Keep reading to learn about intermittent fasting and why this may want to be a lifestyle change you make.
Understanding Intermittent Fasting
Intermittent fasting is a process that involves cycling in and out of periods where you eat and don’t eat. While people do experience (often significant) weight loss with this eating schedule, it’s not as much of a diet plan as it is a lifestyle choice that provides a wide array of health benefits.
There are several methods used with intermittent fasting. These include:
The 5:2 Method
This is the method that allows you to eat normally for five days a week. The two days after are for fasting, but you still eat. The goal is to keep calorie intake on this day between 500 and 600.
The Eat-Stop-Eat Method
This method is a bit different. With this, you restrict all food for a period of 24 hours. This is repeated two to three times per week.
The 16/8 Method
Here, you consume all your daily calories within a shortened period of time. In most cases, you eat in a period of six to eight hours.
The remaining 14 to 16 hours during the day, you fast. This is the method that can be done daily, or several times a week.
Benefits of Intermittent Fasting
When you switch to intermittent fasting, it will expand your limits while boosting your performance in several ways. Some of the specific benefits offered by this way of eating include:
- Increase energy
- Reduce bad cholesterol
- Protect against various neurodegenerative diseases
- Boost weight loss
- Promote longevity
- Reduce insulin resistance
- Promote cellular repair
As you can see, the benefits are vast. As a result, this may be something you should consider trying.
Tips to Make the Most of Intermittent Fasting
While not eating for specific amounts of time alone offers health benefits, if you want to make the most of this lifestyle choice, there are a few other tips you need to use.
It can’t be a free-for-all when you do eat, as this is going to negate many of the benefits this way of eating offers. Some additional tips include:
- Avoid refined grains and sugars (choose low-carb snacks when possible)
- Don’t snack between meals
- Remain active
- Avoid snacking or eating in the evening and at night
By using these tips, the results of your intermittent fasting will be much more evident.
Be Healthier and Happier with Intermittent Fasting
As you can see, there are several options to consider if you are interested in intermittent fasting. As a result, you aren’t going to feel as deprived or hungry while following this way of eating.
Do you want to make a change to be healthier and happier? If so, let us help! Visit the 21 Day Transformation Challenge to learn more.
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No More Post-Baby Bump: 14 Tips to Help Busy Moms Lose Baby Weight
No More Post-Baby Bump:
14 Tips to Help Busy Moms Lose Baby Weight
As much as you love your new baby, you may not love the body that’s left behind. It can be manageable to lose baby weight with these great tips.
Did you know that it takes most women 3 years to get their confidence back after having a baby?
Although our bodies are incredible and can grow humans in 9 months, it takes time for your body to return to its pre-pregnancy shape.
If you want to learn how to shed fat and keep it off as a new mom, here are 14 tips to lose baby weight permanently.
1. If You Can Breastfeed, Do It!
One of the most effective postpartum weight loss tips is to breastfeed your child.
The reason why breastfeeding helps you lose weight is that your body uses fat reserves to help produce milk. Your body is also more efficient at burning the calories you eat every day.
Do keep in mind that breastfeeding mothers need to keep their energy up, which is why you should never diet after giving birth. The desire to shed your pregnancy weight may be high, but you and your baby’s health should always come first.
Some women naturally don’t produce enough milk for their children or they prefer to bottle feed. If you can’t breastfeed, don’t fret. There are still plenty of other things you can do to fuel your weight loss efforts.
2. Don’t Forget to Stay Hydrated
Losing weight after pregnancy can be as simple as remembering to drink enough water. This tip works well for anyone looking to shed fat.
There are plenty of reasons why drinking more helps you stay slim. Since our bodies are mostly made out of the water, we need to replenish our reserves every day. If you don’t drink enough, you’ll retain water and feel sluggish.
Drinking water also helps curb your appetite. If your someone who has a hard time knowing when you’re full, drinking plenty of water before and during mealtimes will help prevent you from overeating.
Did you know that our bodies’ thirst and hunger signals are the same? This means your stomach growls could be your body asking for water. A good method to live by is to drink a glass of water whenever you think you feel hungry. If you still feel hungry 20 minutes later, then you know you’re experiencing true hunger and not thirst.
Drinking also helps us eliminate waste easier. The less backed-up your system is, the slimmer you’ll feel.
3. Lose Baby Weight by Exercising Smarter, Not Longer
Lots of people have been brainwashed into believing that logging more hours at the gym leads to more success. While some people may thrive in a gym setting, most of us would rather stay in bed.
The best way to stick to an exercise routine is to find a setting, workout, and timeframe that suits you best.
One tip that all moms should know is that you can exercise for 10 minutes and get the same results as someone else who exercises for an hour. The key to losing weight and toning muscle isn’t how long you sweat, but how effective your sessions are.
If you can pour all of your energy into an intense 10-minute workout, you’ll make progress. This method is much more effective for your goals and happiness than sluggishly pedaling on a stationary bike for an hour while feeling miserable.
4. Take Your Baby for a Walk Every Day
Walking is incredible for weight loss and overall physical and mental health. The best part is that you can also bond with your baby. Even if you don’t break a sweat while you walk, you’re still burning calories and toning your muscles.
This is a great opportunity to get out of the house so you don’t feel stir-crazy at home with your baby. If you know any other moms, invite them to go walking with you. You can have a fitness buddy who can hold you accountable to your goals and help you pass the time with fun conversation.
5. Make Sleep a Priority
Sleeping your fat away sounds too good to be true, but it’s one of the best ways to maintain a healthy weight.
The reason why sleep deprivation leads to weight gain is that our bodies turn to eat more calories to make up for the lost energy. When we’re tired, we tend to reach for comfort foods full of fats and sugars to feel better.
Sleep also helps fuel workouts. If you’re too tired, exercising will feel like an impossible challenge.
Do you have willpower made out of steel? Even if you can resist junk food and stick to your workout routine, your body is still plotting against your weight loss efforts.
One night of sleep deprivation is enough to trigger the release of ghrelin, a hormone that revs our appetite. Excess calories that come from healthy sources still turn into a fat gain.
6. Meal Prep Once a Week to Make Cooking Easier
Cooking at home is the best way to save money and skip unnecessary calories, sugars, and fats. When you’re the chef, you control how much you eat and the quality of your ingredients.
However, all new moms know how challenging it is to find any time that isn’t devoted to caring for their babies. This is why batch cooking is the perfect method for your weight loss.
If you can get help from your partner or another loved one, dedicating a few hours once a week to batch cooking is easy.
During this time, you can make a big pot of brown rice, quinoa, or other healthy whole grains. You can also bake a pack of chicken breasts or another source of lean protein. Wash and chop all your veggies so they’re ready to eat raw or cook in a flash.
Once your prep work is done, all you have to do is reheat your food and season it to create a new dish for meals during the week. Check out these batch cooking recipes that take no time to make.
7. Join a Weight Loss Program That Does the Planning
Most new moms are exhausted, battle mental fog, and have no time for themselves. Losing weight fast requires lots of planning.
If you want to make life easier, join a weight loss program that has a tried-and-true method for fat loss.
All of your meals and calories will be customized for your unique body type and fitness goals so you don’t have to think. You can also have access to personal coaches and a community of other people in the program who are there to motivate each other and share tips.
These programs are more effective than solo-dieting because all the details are hammered out to a science. There’s no guesswork at mealtimes and the ease of cooking makes it easier to stick to the plan.
8. Eat More Plant-Based Meals
If it comes out of the earth, it’s good to eat! Plants are the best health foods because they are low in calories but high in nutrients your body needs.
Meat is linked to excess body fat and illnesses. The reason why meat and other animal products can sabotage your weight loss efforts is saturated fats and cholesterol.
The more plant-based you can eat, the better. If you’re up to the challenge, you can even try going vegan for a month. Veganism is one of the most popular weight loss lifestyles because you can eat a lot of wholesome foods with fewer calories.
9. Don’t Skip Breakfast or Starve Yourself
Thanks to fad dieting, most people’s first instinct to lose weight is to skip meals or starve themselves. While you can get fast results, you’ll feel miserable. As soon as you start eating again, you’ll put all the weight back on and then some.
In fact, yo-yo dieting is much more dangerous for your health than maintaining a steady BMI. Instead of passing on breakfast, start your day right with a smoothie filled with fresh greens or a hearty bowl of oatmeal with enough fiber and protein to keep you full until lunch.
10. Reward Yourself in Moderation
Did you know that some studies have revealed that cheat meals or cheat days can yield more fat loss than strict dieters?
The reason why treating yourself works is that it gives you something to look forward to after a week of eating healthy. This incentive will help you stay on track.
People who remove all of their favorite foods from their diets are also more likely to binge. Once people binge, they may decide to quit altogether because they think all their efforts have been lost.
Letting the lion out of the cage for a short time each week will help you feel satisfied. Besides, eating more calories one day revs your metabolism so you can continue burning more the next day.
11. Eat Healthy, High Volume Snacks
Have you ever tried eating snacks designed for dieters and felt ravenous 30 minutes later? Although these treats are healthier than other junk food, they’re not substantial.
The best way to fill up is to eat nutrient-dense foods that pack a lot of volume for not a lot of calories.
Fruits and vegetables are the best sources of fuel. Check out these no-cook snack recipes that include treats like banana ice cream and sweet potato hummus. If you want a heartier snack, you can dip apple slices in a nut butter of your choice to get a dose of healthy fats.
12. Manage Your Stress and Care for Your Mental Health
Yoga is one of the best exercises that everyone should try. It combines cardio, muscle toning, stretching, and meditation. You can even reap the health benefits by doing it only 5 minutes a day.
Raising a child is one of the most stressful things people can do. Stress turns our bodies into effective fat storing machines. Finding ways to cope with any negative emotions is crucial for your health.
Although yoga is a great place to start, some people can’t stand it. Just because one exercise works for one person, it doesn’t mean you’ll enjoy it. Take some time to experiment with different outlets to find your happy place.
Exercise always makes you feel better because of endorphins, but you can manage your stress in other ways, too. Painting, knitting, scrapbooking, and writing are just a few of the hundreds of different activities you could try.
13. Strength Training
Many women are afraid of lifting weights because they don’t want to get bulky muscles like men. However, it’s impossible for females to pile on muscle with casual weightlifting.
Strength training is ideal for new moms because it involves lifting light weights for extended repetitions. This will help tone your muscles and burn fat for a sexy, sculpted look.
You don’t need a gym membership to strength train, either. Try these at-home workouts that utilize your body weight to help you shape up.
14. Be Patient and Kind to Yourself
The most valuable lesson all women need to learn is self-love. Your body can do unbelievable things and you should be proud of it.
Making a baby takes 9 months. During this time, your organs shift, your abdominals split apart, and your pelvis opens to make room for another human being.
Every mom cherishes those 9 months of beautiful change. After you give birth, you should have the same patience and acceptance of your body as you did while you were pregnant.
Remember how long it took your body to come to its current size and give yourself the same amount of time to shrink down. Celebrities who boast about their bodies a couple months after giving birth have a team of personal trainers, chefs, and designers to make them look their best.
The happier you are with yourself, the more likely you are to stick with your goals. Always strive to be the best version of yourself, but never stop loving yourself along the journey.
Ready to Transform Your Body?
The best way to lose baby weight and keep it off is by committing to easy lifestyle changes. When it comes to shedding fat, even the smallest habits can add up.
If you want guaranteed results within a couple of months, then Body Transformation Coach would love to help you get the body of your dreams the healthy way. Contact us for more information on why our program works and how we can help revolutionize your health.
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The Most Important Meal of the Day: 10 Delicious Low-Cal Breakfast Ideas You Need to Try
The Most Important Meal of the Day: 10 Delicious Low-Cal Breakfast Ideas You Need to Try
Are you one of the 43% of Americans who are actively trying to make healthier choices in their lifestyle? If you are, you also might be in the 80% of people who believe that eating a healthy diet requires you to make sacrifices.
While you might not be able to eat a daily McMuffin or indulge in bacon fat eggs loaded with cheese and a side of oily hashbrowns, that doesn’t mean you have to sacrifice delicious meals while also eating healthier foods.
It might sound too good to be true that you can still eat nutritious low-calorie breakfasts to help with weight loss that taste anything but low calorie.
But it can be done with a bit of meal prep and trying out different recipes that work for you and your taste preferences.
Don’t believe us? Well, get ready to be proved wrong. This list of our 10 favorite low cal breakfast ideas and recipes is going to make you a believer.
Thinking of Skipping Breakfast Altogether? Think Again
You might be thinking to yourself that it’s better to save on calories by skipping breakfast altogether. But, did you know that skipping breakfast has been linked to an increased risk of heart disease, type 2 diabetes, and obesity/weight gain?
There’s a reason that breakfast is known as the most important meal of the day. Scientists believe that getting those essential nutrients and energy from food in the morning is crucial to regulating your hunger throughout the day.
Think about it from your own personal experience: when you skip breakfast, aren’t you starving by lunchtime? Aren’t you more likely to overeat or overindulge on snacks or at your next meal because you’re so hungry from not eating in the morning?
Not eating breakfast can also hurt your overall energy levels and mental performance throughout the day.
You’ll feel tired, unmotivated, a lack of concentration, etc. You also won’t have the energy to exercise, which is a crucial part of a weight loss journey.
Now that we’ve hopefully convinced you to stop skipping your morning meal, let’s get into some delicious recipes you can try out without going over on your allotted calories.
1. Fruit Protein Smoothie
Not everyone has the biggest appetite in the morning, which can lead to the desire to skip breakfast. But since you now know that you shouldn’t do that, even those who can’t stomach solid foods in the morning will be able to get the right start with a fruit and protein smoothie.
Studies show that eating protein in the morning can ward off hunger pangs, keep you feeling fuller for longer, and fight off cravings you might have for not-so-healthy foods (looking at you, office donuts).
Loading your smoothies with healthy fruits adds to your daily fiber intake, which can also help keep you full until your next meal, all while staying super low in calories.
Try out this recipe:
- 1/4 cup of frozen blueberries
- 1/4 cup of frozen raspberries
- 1 small container of non-fat yogurt
- 1/2 cup of milk (either skim, almond, or soy)
- 1 scoop protein powder
This will make a delicious smoothie that’s filling, nutritious, and under 300 calories!
2. Poached Egg Over Toast
Eggs are another excellent protein source to try out in the morning. They’re packed with protein, selenium, healthy fats, and healthy cholesterol. They’re also naturally low in calories: one large egg is only about 80 calories.
To avoid adding any extra unhealthy calories, don’t cook the eggs in butter or oil. You can cook it on a non-stick pan or with zero calorie spray, or you could try poaching or hard/soft boiling it.
Throw two large eggs over a piece of high-fiber multigrain toast, a little bit of hot sauce, and a cup of coffee, and you have a simple and easy low-calorie breakfast that will keep you full and focused.
3. Yogurt and Fruit Parfait
As with both protein smoothies and eggs, yogurt is a high-protein option to add to your breakfast recipe arsenal.
One study showed that people who ate yogurt throughout the week had a lower chance of being overweight or obese. The same study found these results were amplified when those people also ate diets high in fruit.
So combine the two by adding together a container of your favorite yogurt (Greek yogurt is highest in protein!) with some berries and bananas. You can also add in some healthy granola or nuts if you feel like you need to add a bit more substance to the meal.
Really want to cut down on your calories? Opt for plain yogurt with no added sugar and let the natural sugars in the fruit provide the sweetness.
4. Nut Butter, Banana, and Chia Seeds, Oh My!
This breakfast combines three “super breakfast foods” into one amazing meal.
Let’s start with bananas. Bananas are super high in fiber while also being low in calories. Fiber, as we mentioned before, can help ward off cravings and keep you feeling full for longer.
Studies also show adding fruit like bananas into your diet is strongly correlated with weight loss.
Chia seeds are also high in fiber, giving the same benefits we’ve gone over. But, they also have the unique quality of absorbancy. Chia seeds absorb liquid and expand after you consume them.
This will make you feel fuller. These tiny seeds are also high in protein and reduce levels of the “hunger hormone”, ghrelin.
Lastly, your favorite nut butter, whether that’s peanut butter, almond butter, cashew butter, or whatever, is going to be packed with protein and healthy fats. While nut butter is high in calories, you only need a tiny amount, so it shouldn’t overload this recipe.
Take a small amount of nut butter, spread it on a slice of toast, and top it with sliced bananas and chia seeds for the perfect balanced breakfast.
5. Apple Cinnamon Oat Bran Muffin
We bet you thought that you’d have to give up all breakfast pastries to stay low cal in the morning, didn’t you?
But these apple cinnamon oat bran muffins are only a little over 120 calories per muffin. They’re also packed with protein, glycemic controlling oatmeal and bran, and fiber.
Spread a bit of nut butter or healthy jam on these muffins as you go for a filling and delicious breakfast.
6. Loaded Veggie Omelet
Let’s give you another savory option after giving almost only sweet ones. Omelets are notorious for getting unhealthy: remember that huge plate-sized one from your favorite dinner that oozed cheese and oil?
Yeah, this isn’t that. It’s just as delicious though and probably 1000 times healthier.
You’ll need:
- Two large eggs
- Zero calorie cooking spray
- Diced onion
- Mixed peppers
- 1/2 cup chopped broccoli
- 1/4 cup sliced mushrooms
- 1/2 cup spinach
All of these veggies are going to add very few calories but plenty of volume and nutrients to this meal. That combined with the eggs is going to keep you full for just around 300 calories.
First, throw the spinach into the pan to wilt. Once it’s reduced in size, add in the mushrooms and onion to cook down. Once the onions are translucent, add in the rest of the veggies and season with salt and pepper.
Lastly, add in your whisked eggs and cook everything into an omelet form. Season as you go with some salt and pepper. Dill is another great seasoning to add to eggs.
Top it off with some of your favorite hot sauce, and you have a large and filling breakfast that low in calories that also won’t make you feel gross the rest of the day like your old diner favorite probably will.
7. Sweet Potato Breakfast Burrito
This breakfast burrito is packed with food, you’ll be shocked to learn that the entire thing is only around 300 calories.
The protein comes from both egg whites and black beans. The black beans are also high in fiber, which you know by now is beneficial for low-calorie breakfasts to stay filling.
Sweet potatoes are high in fiber and have been shown to help regulate sugar levels. They also have healthy carbs that boost your energy and can help you burn calories in between meals. The avocado in this adds the perfect amount of creaminess along with healthy fats.
Here’s your ingredient list:
- 1 low carb whole wheat tortilla
- 1 large egg (separated white from the yolk)
- 1/2 of a sweet potato
- 2 teaspoons enchilada sauce
- Cumin, salt, and pepper to taste
- Hot sauce (optional)
- 1/4 avocado diced
- 1/4 cup of canned black beans, rinsed
Start by microwaving the sweet potato for around 5 minutes, or until it’s soft. Remove, separate the flesh from the skin, and mash in a bowl.
Next, beat your egg whites. Add to a pan over medium heat. While the eggs cook, combine your beans and all of your spices in a bowl.
Once the eggs are cooked, remove them from the pan.
Warm your tortilla, and get to burrito making! Add the eggs, potato, avocado, and bean mixture altogether. Before rolling the burrito, add in your enchilada and/or hot sauce.
This goes great with salsa and sour cream. To avoid the calories of sour cream, try plain Greek yogurt for low fat, lower calories, and a boost of protein!
8. Whole Wheat Oatmeal Pancakes
Pancakes are another breakfast favorite you probably thought you’d never see again on a low-calorie diet. As with the muffin, you (fortunately) thought wrong!
This recipe from Sally’s Baking Addiction is only 122 calories per pancake. Load two of them up with strawberries, bananas, a bit of peanut butter, and a dash of maple syrup for a breakfast that feels indulgent but still is only about 300 calories.
These pancakes are also filled with excellent sources of protein and fiber. The oatmeal in it has been linked to balancing blood sugar levels, maintaining fullness, reducing appetite, and helping your cardiovascular health.
9. Bacon, Egg, and Cheese Sandwich
Let’s end with a staple: the bacon, egg, and cheese sandwich. Are you surprised to see both bacon and cheese on a list of low cal breakfast ideas?
Well, so are we. Both bacon and cheese are usually high in harmful fat and cholesterol. However, this recipe uses lean turkey bacon that’s low in fat and high in delicious protein.
It also uses fat-free cheese to keep the fat, and the calories, low while also giving you the delicious bacon cheesy goodness we all crave once in a while.
In total, this yummy and easy to make breakfast sandwich is only around 200 calories. Beef it up with a slice of avocado to add a bit more pizzazz, or keep in simple and plain with a side of berries.
Low Cal Breakfast Ideas to Start Your Day Right
No matter what type of breakfast you crave, you can find at least an idea of what you should eat right here on this list.
Sweet or savory, hot or cold, each one of these low cal breakfast ideas will provide you with key energy and nutrients you need without the excessive calories that traditional breakfasts can bring.
And with the variety you see here, perhaps it gives you a bit more confidence that you can maintain a low calorie and nutritious diet without getting bored or only eating dull and bland salads for every meal.
These meals are also quick and easy to make, so you don’t have any excuse not to try them out!
While weight loss and staying healthy doesn’t seem as quick and easy as these recipes, it can be. Try out the 21 Day Transformation Challenge to see fast results getting you closer to your dream body with each day!
Contact us with any questions or to get for more information to get started.
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10 Quick And Healthy Low-Carb Snacks That’ll Help You Ditch The Chips
10 Quick And Healthy Low-Carb Snacks That’ll Help You Ditch The Chips
Are you addicted to carbs? Here are some healthy low-carb snacks that will make you want to break up with those cookies and chips.
You’re out and about running errands. Then, all of a sudden, hunger pangs strike!
What do you do? Perhaps your first instinct is to grab a snack for a quick energy boost, such as a candy bar, cookie, muffin, or chips. If you’re trying to lose weight and keep fit, obviously none of these snacks will cut the mustard.
Thankfully, with a little bit of forethought, you can choose low-carb snacks at the grocery store that’ll not only provide great nutritional value but also keep you on the right track health-wise.
Here are 10 best low carb snacks you can chow down when you need to keep those hunger pangs at bay.
1. Nuts
Nuts can be ideal no carb snacks. They contain healthy fat, fiber, and protein all in a single package and most are packed with nutrients.
But there two things to keep in mind when it comes to eating nuts:
- Some nuts, like cashews, actually contain a sizable amount of carbs.
- Some people find it difficult to stop when they’re eating nuts.
Make a small pot every morning and gnaw at them all day. But don’t eat too much as the carbs may soon pile up. Carefully monitor your portion sizes.
Eat lower carb nuts like almonds and macadamia. Steer clear of cashews.
2. Seeds
The most readily available seeds are pumpkin seeds and sunflower seeds. Chia seeds and flax seeds are other amazingly nutritious low carb snacks.
Almost all their carbs are in fiber form, which won’t raise your blood sugar. And, as a rule, check the number of carbs in seeds when you buy some from the convenience store.
Store seeds in the fridge. Only take out the portion you want to eat at a time. If you carry them to work, use little snack-sized zip bags.
3. Deli Meat
Any cold piece of deli meat is good to have at hand. Leftover meatballs, leftover roast meat, sausages, bacon, etc. are all easy and healthy low-carb snacks.
Be sure to pick meat with minimal processing, like bacon with no sugar or honey, ham off the bone, salami/pepperoni with at least 98% meat or fat and minimal additives, and sausages with at least 85% meat.
4. Berries
Berries are an amazing source of antioxidants and vitamin C, which helps fight disease, low immunity, and aging.
Eat fresh berries, or suck on frozen ones. You can also add some coconut cream or full-fat cream.
Buy different kinds of these low carb sweet snacks to receive all the different properties and nutrients they offer.
5. Hard-Boiled Eggs
Keep some hard-boiled eggs in your freezer. They’re a simple, convenient snack with a fair amount of fat and protein to keep your appetite under control.
Occasionally, you’ll find hard-boiled eggs at your local convenience store. They’re the ultimate snack, packed with vital vitamins, protein, and minerals. In fact, the egg white contains over half of the protein, along with vitamin C, lots of B vitamins, copper, iron, zinc, and selenium.
One big hard-boiled egg contains less than one trifling gram of carbs. Make sure to also eat the yolk as it contains all of the vitamins.
6. Raw Vegetables
Raw vegetable snack packs are becoming a pretty common sight in grocery stores.
Celery is a great choice with only a gram of carb in a 3-ounce serving. Meanwhile, three ounces of broccoli and carrot have 3 and 6 grams of carbs respectively.
You can dip your veg in peanut butter, low-fat or non-fat Greek yogurt, hummus, or low-fat cream cheese.
7. Beverages
It’s never been easier to find a low-carb drink in the grocery store.
Some great virtually carb free snacks include diet soda (0 carbs), unsweetened coffee or tea (0 carbs), unsweetened vegetable juice (11 gm), plain low-fat milk (11 gm), and coconut water (9 gm of carbs).
Another great option is plain sparkling water, which can lessen your hunger until you get back home.
8. Kale Chips
Kale is a low-carb snack, so you can munch a bit more of this delicious green without actually going too fat with calories.
It’s also nutrient-dense, and eating fewer carbs while keeping the micronutrients high is essential for your overall health.
For example, kale is loaded with B vitamins, which are crucial for converting carbs, proteins, and fats into energy. If you don’t receive enough B vitamins, your metabolism gets into sloth mode.
To make simple and quick low carb chips, drizzle kale leaves with ultra virgin olive. Add some pepper and salt to taste. Bake for 10-15 minutes at a temperature of 350 degrees.
Remember, 100 gm of kale has just 8 gm of carbs and 4 gm of plant-based protein. Enjoy!
9. Greek Yogurt
Yogurt is a breakfast favorite for many of us, but it’s also perfect for dessert. Greek yogurt is low in sugar and fat and full of protein, so long as you buy the unsweetened variety.
It’ll keep you satisfied for several hours, making it an amazing snack. You can also sweeten Greek yogurt with cinnamon and add chia seeds for extra energy, fiber, and calcium.
Greek yogurt is basically high in flavor and low in carbs.
10. Hot Dogs
You can take this snack as a last resort if you don’t find anything else to eat in the store. But make sure to chuck the bun! Regardless of the bad rap they’ve received, hot dogs are absolutely fine in a pinch, providing 2 gm of protein and just 2 gm of carbs.
Although high in cholesterol and sodium, hot dogs make for a much healthier snack than a store-bought brownie (21 gm of carbs) or a pack of potato chips if you’re trying to eat healthily and stay in shape.
Final Verdict on Low-Carb Snacks
It’s quite hard to stay healthy when your freezer is filled with chips, cookies, and donuts.
Instead of gorging on high-carb snacks that’ll pile on the pounds, give these low-carb snacks a try. You can easily make them at home or get them at your local convenience store.
Our 9-week challenge can help transform your body from the inside out as you embrace healthy snacks instead of calorie-filled chips and cookies.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
