Snacking is a tough habit to break. For many, it’s challenging to stop snacking, and we totally get it. Luckily there’s a way to keep hunger at bay and stay satisfied. It’s called the keto diet. Even when planning out meals, giving into small snacks every day can wreak havoc on a diet, but thanks to the keto diet, which is a high fat, low carb diet, snacking is much easier to handle. Going on a high fat, low carb diet can help people lose weight, and we get into this on the Body Reboot book. We reveal 5 different ways dieters can stop snacking starting with eating more fat. Master these tips and stop the snacking for good!
Men’s Health tells us that eating food high in fat helps prevent snacking. Because fat suppresses an appetite people are less likely to have snack attacks and crave sugar. Sounds pretty great, right? It is and keep reading to see how it works below:
Foods replete with healthy (unsaturated) fat like nuts and avocados are more filling in nature. Fats are extremely satiating, preventing you from overeating or snacking before your next meal. According to researchers at the Spanish Society of Endocrinology and Nutrition, when fat is consumed by the body, cholecystokinin (CCK) and the gut hormone peptide YY (PYY) is released in the body. These two hormones join forces to cause a decrease in appetite, suppress hunger and make you feel full. Hence, you are less likely to snack between meals or overeat.
Finder supports Men’s Health statements by also saying that a high fat diet can help you curb the cravings and feel better in the process.
This is an important one. When you’re trying to diet and stay healthy, it’s quite likely you’re preparing some filling and healthy meals. If you’re still hungry after dinner, don’t reach for the snacks – just eat a bit more of your healthy dinner. As much as people talk about the importance of portion control and not overeating at dinner time, it’s much better for you to have a few extra mouthfuls of your chicken salad than to devour half a bag of chips.
Unsaturated fats have many health benefits, such as lowering cholesterol. Taste of Home discusses other ways fat can help prevent eating foods you’re not supposed to eat.
Unsaturated fats can actually help lower cholesterol and reduce your risk of heart disease. Plus, research shows that, like protein, healthy fat can help us feel fuller longer–and prevent snack attacks. So, don’t shy away from foods that are full of healthy fats! Try options like salmon, avocados, olives and olive oil, almonds or walnuts.
Psychology Today makes a good point that you shouldn’t have unhealthy snacks within reach. It’s not going to help if you continue to tempt yourself so do yourself a favor and eliminate any unhealthy foods at your home.
I have to thank my college girlfriend for teaching me a lesson about self-control that has shaped my food buying behavior ever since. It happened the first time we went grocery shopping together (shout out to Stop ‘N Shop).
At the supermarket I have a tendency to just walk down every aisle, because I often can’t remember what I need until I see it. But as I started to walk down aisle 3 she stopped and asked, “What are you doing?” I wasn’t sure how to answer the question. I looked up at the sign above the aisle, which read, “Cookies, Crackers, Chips”. She pointed out, “There’s nothing you need there. Don’t go down it.”
Similar to getting rid of snacks at home, just don’t buy them! Finder says it’s easy to get caught up in eating unhealthy snacks, but if you want to reach your weight loss goals and feel better, you should stop buying and eating them. It’s possible — trust us!
This seems like a really obvious one. But, you’re probably still buying unhealthy snacks. Ask yourself – are there a whole bunch of snack foods in your cupboard just waiting for you to hit a weak moment?
The easiest way to not eat snack foods is to just not buy them. It’s 9 o’clock at night and you’d really love a few pieces of chocolate to go with a cup of tea but there’s none in the house. You’re not going to make a trip to the supermarket at that time. You’re just going to sigh and continue watching Netflix sans chocolate.
Jillian Michaels adds to the thoughts above by recommending you control your environment. In other words, just like Psychology Today said not to have snacks within reach and Finder says recommends not buying them — try to control your setting. You’re in charge of the snacking and not the other way around.
It’s simple. If you find that you’re having a serious issue with self control, then don’t keep snacks in the house. You can’t eat what’s not there! If a certain food is your personal kryptonite, stop buying it. It’s no fun to deprive yourself of your favorite foods, but if you find it that hard to keep yourself in check, it’s not worth keeping them around either. It’s time to stop doing what you’ve done to gain the weight and time to start making the tough changes you need to FINALLY lose the weight for good.
Keep snacks out of reach, which is especially important when you’re at work and home. Other people may snack around you, but Healthline says that it’s best to keep tempting treats out of site so that you don’t eat mindlessly.
Researchers report that the popular saying, “out of sight, out of mind” applies particularly well to mindless eating.
To illustrate this point, one study gave secretaries Hershey's Kisses in covered bowls that were either clear, so they could see the candy, or solid, so they could not.
Those given clear bowls opened them to get candy 71% more often, consuming an extra 77 calories per day, on average.
Scientists believe that seeing food pushes you to consciously decide whether to eat it. Seeing it more often increases the chances you'll choose to eat the food.
Make this work in your favor by hiding tempting treats, while keeping healthy and nutritious food visible.
Getting enough sleep is vital, which is why Finder recommends we get enough rest. Without rest, it’s harder to say no to the sweets.
Easier said than done, right? But you really should try! Lack of sleep can have a real effect on your eating habits. When you’re not well rested your body looks for extra sources of energy to compensate for the sleep debt. You know that perpetually starving feeling? It’s probably because you’re really tired.
Stress is another factor that affects weight loss. Psychology Today brings to light how important it is to relax. You can do that by exercising, watching TV, or conversing with a friend. There are other ways to relax as well!
When your insula alerts you that something’s a bit off, realize that maybe you’re not hungry; maybe you’re just stressed. Food can often be a calming influence. It shifts the autonomic nervous system away from “fight-or-flight” and towards “rest-and-digest”. But there are other ways to deal with stress that don’t involve Ben or Jerry. Get some exercise. Do some yoga. Listen to some good music. Call a friend just to say “hi”.
It’s common to eat mindlessly, which is why Healthline says to stay away from watching TV or playing a video game while you’re eating. Doing these activities and having food nearby makes it too convenient to overeat.
Eating while you're distracted can lead you to eat faster, feel less full, and mindlessly eat more.
Whether this is watching TV, listening to the radio, or playing a computer game, the type of distraction doesn't seem to matter much.
For instance, people watching television while eating their meals ate 36% more pizza and 71% more macaroni and cheese.
Plus, it seems that the longer the show, the more food you're likely to eat. One study noted that participants watching a 60-minute show ate 28% more popcorn than those enjoying a 30-minute show.
Notably, this effect seems to apply to nutritious foods as well as junk foods since participants watching the longer show also ate 11% more carrots.
Longer distractions extend the amount of time spent eating, making you more likely to overeat. In addition, eating while distracted may cause you to forget how much you've consumed, leading to overeating later in the day.
Indeed, another study observed that participants who played a computer game while eating lunch felt less full and snacked on nearly twice as many biscuits 30 minutes later, compared to their non-distracted counterparts.
Snacking is challenging to overcome, but it’s much easier to control it on the keto diet! Read the Body Reboot book to understand how a high fat, low carb diet can help you overcome snacking. If you want a free book help us cover shipping and visit this page to get your free copy today!
Sources: Men’s Health, Finder, Jillian Michaels, Psychology Today, Healthline, Taste of Home
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Discover how to activate your body's “Reboot Switch” that flips on a fat burning inferno so you can finally achieve your weight loss goals!