Welcome to Day 16!
You’ve arrived at your dorms on your new training station—The Moon. Although you want to get right to work, you keep being briefed on all the rules of your new training ground. It’s like the first day of school—lectures from all the teachers on the class rules.
But, now that you think about it, maybe it is good to rest, and not jump into more missions right away. It is hard work keeping up with what you’re already doing. You are a bit tired. Come to think about it. You have the rest of eternity to get this stuff down. Maybe your instructors know what they’re doing after all.
You probably have some questions about how to eat in other situations besides just lunch and dinner. So, that's what we're talking about this week--how to eat when it comes to breakfast, snacks, beverages, and plate size.
Today's lesson is purely informational.
Continue working on the plate habit you made last week. You don't need to create a new habit around snacking, but just keep this info in your "back pocket" until you need it.
If you want to experiment with adding more protein and fiber to snack time, feel free, but it doesn't need to be a new habit yet.
Today we'll be talking about snacks. I teach you to Eat on Purpose.
When it comes to snacks, I definitely want you to eat them on purpose or not at all.
Snacks are one of those areas of food that the Assistant wants to take over. She knows that in the past the rules around snacks have been a little loose. And she's taken advantage of that.
She likes pleasure, and snacking is an easy way for her to sneak in pleasurable foods when the Boss isn't looking. So we're going to train her as to what the rules around snacks and what a good snack food is.
To Snack or Not to Snack
The first question that people have when it comes to snacks is "Should I be snacking or not?"
In French culture it is "passe" to eat snacks. Only small children eat a snack between lunch and dinner. They want to save their hunger for dinner and enjoy each morsel.
You don't need a snack. If you can go between lunch and dinner without needing/ wanting a snack, it won't mess up your metabolism to forgo it.
Many of my clients would like to go without a snack, but it doesn't work for them yet. Their Assistant takes things into her own hands and they end up picking and snacking on foods that they'd rather not eat.
Snack on Purpose
So, if that's the case, then I encourage you to Snack on Purpose.
When your dinner is later in the evening, a snack can tide you over until then. The purpose of the snack is to fuel you through the afternoon, help me you eat a little less at dinner, and keep you from bingeing on whatever your Assistant can find. But, make sure that it's planned ahead, not just a spur of the moment whim of the Assistant.
Should I Eat Six Small Meals a Day?
What about the "It's better to eat six small meals throughout the day" weight loss idea?
Science doesn't back up the idea that this is a better way to eat. Plus, for most people it's too hard to do.
I have a handful of clients (out of 100s) that swear this works for them. If that's you, eat your small six meals a day.
For the rest of us, we just don't want to be bothered to eat that often or we'd rather have bigger meals. Be a scientist and do what works for your body and your lifestyle knowing that there isn't a one-size-fits-all prescription.
What to Eat for a Snack
So if you've decided that it's better for you to have a snack, what should you eat?
Focus on foods that will keep you from feeling too hungry, but not cause cravings for more and more. You want to decrease hunger, but not get so full that when dinner comes around you don't want any.
I recommend foods that are high in protein and/ or fiber. So think of your past experience with snacks...Any foods that stand out as snack winners for you?
Snack Food Favorites
Piece of Fruit
Veggie Tray with Hummus or Ranch Dip ( I make my own with Greek Yogurt and Dry Ranch Mix)
Cottage Cheese with Fruit
Lunch meat rolled around a cheese stick
Remember to be a scientist as you experiment with different snack foods, to figure out which snack foods energize you without a crash, keep you from cravings, and help you control afternoon eating, and lose weight.
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To Snack or Not to Snack
A lot of people have questions about snacks— to snack or not to snack? That is the question, and the answer's going to be all up to you. This is going to be personalized.
What I’ve found is that if you go longer than five hours between lunch and dinner, you're probably going to need a snack to keep you going. Because, remember the assistant, she doesn't like to go hungry. If you get her too hungry, she's going to take matters into our own hands. So, we want to be intentional with our snacks.
Rule of Five
Remember Rule of Five if you're going longer than five hours between meals, then it may be time for a snack.
What to Eat
When it comes to snacks, we want to focus on fiber and protein. We don't want to just pick up something that's super tasty—that kicks up cravings. We don’t want to get even more hungry and then want to eat more and more.
Some Hunger is Good
We're just trying to appease the assistant until dinner time. We actually want her to be a little bit hungry. I noticed for me that if I eat too big of a snack, I don't even want to make dinner. And, then my kids are whining because it's eight o'clock and I haven't even started making dinner.
So, we want to stay a little bit hungry. We want to make sure we're hungry for dinner, so that we enjoy it and that it becomes the big meal of the day or one of the big meals of the day. We don't want snacks to become a meal.
What to Eat
So focusing on protein and fiber, what that means is we're going to focus on eating fruit, or vegetables, or protein. Try and keep a lot of the other super tasty carbs out of the equation.
Some people like nuts (and they’re a superfood when it comes to your health). I personally like a protein shake with a lot of fiber. I put some fiber powder in there and that fills me up, but doesn’t fill me up too much.
Again, there's kind of a tight rope walk here. We want to get rid of that aching hunger, but still leaves some hunger for dinner. I want you to go ahead and experiment with this.
Be a Scientist. Find out what your perfect spot is for snacks.