One of the biggest downfalls I see in my client’s that want to lose body fat, is what they eat between meals.
Sure, it’s easy and delicious to have fruit and yoghurt or muesli in the morning. A salad or soup for lunch and everyone’s always telling me they eat veges at night. So why are people still struggling to drop body fat?
I believe a huge reason is what goes in, between meals.
You’re standing in the line at your favourite coffee shop, and those muffins look soooo good right? And they may even say ‘Skinny’ – less than 5% fat and you’re starving?
Have you ever thought about why they taste so good? They are FULL OF SUGAR!! And what does sugar turn to if you’re not training intensely? FAT!
Don’t feel too proud of yourself just because you eat good meals! It’s the snacks that can make or break your body looking the way you want it to. Think about the little things that sneak into your mouth without you even noticing throughout the day. A bag of crisps, biscuits, some lollies here and there..
Here are my current 5 favourite snacks on the run –
Boots – Granola and yoghurt
Boots/Supermarkets – Slimfast bar – like a chocolate bar but only 99 calories and delicious
Starbucks – Carrot/celery and hummus
Tescoes lite options salads or I grab a bag of baby radishes, a pack of pre-cooked prawns and a low fat hummus – yum!
Marks and Spencers salads – (look for one less than 400 calories if you’re watching your weight)
And now for a more extensive list of snacks that beat most the fat and sugar laden ones you see on the run…
(Some of them require a bit more work and organisation on your part, but I promise it’s worth it!)
The reason these snacks are much better choices than ‘junk-food’ is that they provide…
*Less calories than junk-food
*Better nutrition (e.g more quality fuel for your body)
*More protein so they will fill you up and sustain you for longer
*Less sugar and fat = less fat on your body!
| Banana and low fat yoghurt |
| Banana or berrie smoothie made with skinny milk or low fat yoghurt |
| Beans – Raw. A big packet has less than 50 calories and a balance of protein/carbs |
| Beef Jerky or biltong (low fat, high protein) and a piece of fruit |
| Carrot and celery sticks with hummus |
| Carrots – baby with cottage cheese and salmon dip |
| Cherry tomatoes or a carrot, 100g low fat deli chicken breast – pre-cooked |
| Coleslaw – with cherry tomatoes and tuna/chicken/salmon |
| Dried fruit and raw nuts – 1 small handful |
| Egg – 1 hard boiled and a small piece of fruit |
| Fruit salad – fresh/tinned and a protein shake or low fat yoghurt |
| Fruit – 1 large e.g. apple or 2 small – e.g. mandarin, protein shake |
| Muffin – healthy, homemade with oats/fruit/yoghurt (ask me for the recipe!) |
| Muffin – Savoury, homemade with brown rice, tuna, egg, cottage cheese, herbs |
| Muesli bar – look for a low fat / low sugar one – check the label |
| Nuts – raw, 30g, a protein shake and a small piece of fruit |
| Porridge or muesli – with skinny milk or low fat yoghurt |
| Pita bread – 1 small whole-meal with cottage cheese, toasted |
| Prawns – Pre-cooked. Dip in hummus or natural yoghurt, lemon and herbs |
| Protein bar – look for one under 200 calories, low fat / low sugar |
| Protein shake – Great after a workout. Nice blended with berries |
| Raw veges – e.g baby radishes, beans, brocolli dipped in cottage cheese |
| Rice crackers – Dipped in salsa, hummus or cottage cheese |
| Rice cakes – with chopped boiled egg, peanut butter or cottage cheese |
| Rice – brown rice with tuna and salsa or soy sauce and herbs |
| Rice salad – Brown rice, chopped chicken, veges, balsamic vinegar, herbs |
| Ryvita crackers – with salmon, tuna or cottage cheese and sliced tomato |
| Sashimi and miso soup |
| Sushi – 3-4 pieces – with large pieces protein e.g chicken/prawn |
| Sweet potato – cook in microwave 5 mins, add cottage cheese/tuna/salmon |
| Toast, 1 slice wholegrain with tuna/hummus or tomato/cottage cheese |
| Vege soup – homemade with chicken breast or lean meat |
| Vege juice – Carrot, celery, tomato etc. Balance with a protein choice |
| Water/grain crackers – with cottage cheese/tomato/avocado/hummus |
| Yoghurt – low fat / low sugar. Add your own fresh or frozen berries |
Choose a few, be creative and give them a go. And please try not to let to many shops suck you in with their greatly presented food that doesn’t give you life-giving fuel. It’s your body, and your choice.
Be strong and choose the best option as often as you can and you’ll be well on your way to achieving a better looking and feeling body!
For more tips, please email me – mailto:info@katmillar.com
Ask about my November special on my getSlim weight loss system that offers money-back guaranteed results!
Yours in getting a better body,
Kat
Posted by Kat 
Posted by Kat 
Posted by Kat 
my blog!
!! But ahhh well, we have had lots of great weather this year so I won’t complain 
