Whether you're looking to lose weight or maintain healthy weight, one of the main ways people sabotage their efforts is snacking in the evening after supper. We've all done it - you're sitting watching TV or sitting at the computer and grab something to snack on, usually something that isn't healthy and is fattening, right? Here are two simple tricks to help you stay on track with your weight loss or weight maintenance...
Add Some After-Dinner Protein
Ingesting snack foods usually means a lot of carbohydrates, and carbs are quickly digested and spike your blood sugar levels briefly. When they drop back down again you'll feel hungry, leading to eating more of them, and the cycle continues over and over, only leaving you satiated (feeling full) for brief periods.
Protein, on the other hand, takes longer to digest and has much less affect on your blood sugar levels - yet a gram of protein has just the same number of calories a gram of carbs has. Additionally, since your digestive system is kept busy longer, your body is burning more calories during the process. This added benefit is referred to as protein being more 'thermogenic' than carbohydrates, since you're 'burning' more fuel (calories) to digest your food.
The simple solution is to have some protein when you first start to feel peckish after a meal. For a great choice, put 8 ounces (250ml) of 2% milk into your blender and pour in 3/4 cup (about 188ml) of liquid egg whites. Add a zero-calorie flavouring like the Walden Farms blueberry syrup to taste, and blend them for 30 seconds.
The result? A delicious blueberry milkshake with 30 grams of protein, 12 grams of carbohydrates and 5 grams of fat (the carbs & fat are just what exists in the cup of milk). A few minutes later you'll find you're no longer hungry, yet you don't feel over-full at all...
Keep A Large Glass Of Water Beside You
After that, the second tip is to keep a large glass of water beside you to sip on as the night progresses. Many times when you feel hungry, your body isn't looking for food - it's looking for better hydration. By having the water beside you and taking a few sips every little while, you help keep your stomach full, make it easier for your system to digest the protein and get rid of the 'hunger' pains.
By combining these two tips you avoid high-calorie snacks and only add about 200 calories in total after supper - plus you feel satiated and comfortable throughout the evening. And if you're tracking your macros, you've been able to add 30 grams of quality protein with high bio-availability with almost negligible carbs and fat.
And for anyone trying to lose weight or maintain a healthy diet, that's a major win!
Fitness publisher and certified personal trainer D. Champigny is on a mission to help the aging population get stronger, get fit and live a healthy lifestyle right through their senior years, and help bodybuilders and weightlifters get better results more safely.
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