Snacks Anyone?

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Hey Guys,

Welcome to the LenDentonThrive Letter, my weekly newsletter focused on helping 50+ Guys lose weight, get fit, and stay fit for life. We do that by building our ThriveLives! The ThriveLife is my science-based, food-first, gym-optional approach to creating a sustainable, enjoyable, and healthy lifestyle - without relying on crazy diets or grueling workouts.

 Should We Be Snacking?

Let’s jump right into this important topic by asking about the S-Word - Snacks? Should we be snacking while we’re working hard to build a fit and healthy lifestyle?

Technically speaking, the answer is NO! 

We shouldn’t be snacking. Snacking can cause us to overeat or eat things we wouldn’t normally want in our daily nutrition plans. (This is especially true if we haven’t planned ahead.)

However, my more realistic answer is No, but… 

My reasoning for this more realistic answer is two-fold:

1. There are times when it makes sense to have a snack

2. There is a right way and a wrong to snack

First, there are times when having a snack makes sense. It's never a good idea to allow yourself to be hungry for an extended period. Our brains interpret strong or extended hunger as deprivation (starvation) and will do everything possible to replenish its energy supply (food). This includes things like increasing your hunger and short-circuiting your decision-making about food choices - anything to make you feed yourself. This is why we tend to make poor decisions about food choices when we’re hungry. So, to avoid this primitive hunger response, there are times when it makes sense to choose a healthy snack. 

Second, if you need a snack to avoid hunger, you should snack in a healthy way. Here are five tips to help you snack in a way that won’t derail your healthy lifestyle:

1. Stay out of the Red Zone - when choosing a snack, avoid these six Red Zone foods: sugar, white rice, white flour, white potatoes, corn, High Fructose Corn Syrup. These high-calorie foods spike your glucose levels and cause your body to store excess energy (calories) as fat. 

2. Stay hydrated - make sure that you’re properly hydrated BEFORE choosing to snack. Often, we can manage hunger through hydration without food. 

3. Avoid Ultra-Processed Foods (UPFs) - UPFs are typically unhealthy, high-calorie factory-produced foods. They usually contain lots of additives and complex carbohydrates that make them taste good and make you want more. 

4. Choose protein-based snacks - focus on lean meats or nuts if possible. A serving of canned tuna, roasted turkey, or a boiled egg are excellent ways to fuel your body without excess calories. Nuts (walnuts, almonds, pecans, etc.) are also excellent protein-based (but slightly more caloric) snack choices.

5. Plan ahead - choose healthy snacks before you need them. Prepare a healthy dish at home and take it to work. Or, buy single-serving portions of nuts, tuna or other protein foods to have on hand when you need them.

How To Avoid Snacking

The best strategy to avoid snacking is simply to eat more protein at meal-time. Protein-based foods like lean meats, eggs and fish are the cornerstone of your healthy diet. Getting hungry between meals may indicate that you’re not getting enough protein at mealtime. Try adding additional protein to your regular meals until you are no longer experiencing hunger between meals. 

The fewer snacks we have, the better our overall nutrition will be. Your healthy lifestyle will be built on your good food choices. And, this might look slightly for everyone. Just remember that the path to your healthier life runs through your kitchen.

Take Action

If excess snacking is sabotaging your health and fitness, try these actions:

1 - Exit the Red Zone - stay away from Red Zone foods and ultra-processed foods when choosing a snack. These quick-fix foods will cause you to be hungry again in no time. Choose protein-based snacks when you do decide to snack.

2 - Stay Hydrated - better hydration will reduce hunger. Hydrate, then wait 30 minutes BEFORE deciding to snack.

3 - Eat more protein at mealtime - Eating more protein will help you feel full longer. And, protein digests more slowly than other foods, allowing a longer flow of nutrients without spiking and crashing your glucose levels.

Use these tips to help you along your way to your ThriveLife. Enjoy the journey!

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