NHS: Better Health users discuss the weight loss plan
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Weight loss is often an uphill struggle for many slimmers with there being so many diets on the market to try. To lose weight, you must be in a calorie deficit which means consuming fewer calories than the body is burning. An expert has shared how dieters can still lose weight while snacking throughout the day.
David Wiener, Nutritionist for Sankofa Snacks, said: “Everyone loves a snack, but it is hard to stop the temptation to snack mindlessly or unhealthily when you are trying to lose weight.
“Snacking does not need to be frowned upon and snacking healthily and making good choices can actually help you in your bid to shed a few pounds.”
Slimmers can consume any snack they desire as long as they are in a calorie deficit, however, some may keep you more full than others.
This will help to reduce the need for constant snacking throughout the day to help keep you in a calorie deficit.
The expert recommends snacking on foods like dried fruit, vegetable crisps and dark chocolate.
He said: “Dried fruit is an easy, on the go healthy snack. For example, a mixture of dried prunes, dates, raisins and dried apricots.
“These dried fruits aid weight loss because they are full of fibre which makes you feel full and satisfied for longer.
“They are also packed with vitamins and minerals and are a great source of antioxidants. Many of these dried fruits promote weight loss, improve digestion and prevent overeating due to their richness in dietary fibre, which also helps the body get rid of toxins which is beneficial for digestion and gut health.”
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Crisps are also a popular snack but certain ones can contain a lot of fat and oil.
Instead, opting for vegetable crisps is a great way to satisfy that craving, the nutritionist suggested.
The expert added: “Vegetable crisps are high in fibre and can also aid digestion. Their high fibre content helps you to feel fuller for longer, and the feeling of fullness helps with weight and portion control, as you are less likely to eat more or eat carelessly.
“Plantain chips are a great healthy substitute for your regular packet of crisps.”
Snacking also doesn’t have to be boring or restrictive and consuming chocolate from time-to-time can help slimmers stay on track.
David said: “Dark chocolate is another yummy healthy snack that can be beneficial for weight loss as it can help reduce cravings for sweet or unhealthy foods and promote the feeling of fullness.
“Dark chocolate can also aid your metabolism as it is packed with monounsaturated fatty acids which help boost your metabolism and as a result you will burn calories faster. However, when choosing dark chocolate make sure you check the ingredients as many are still packed full of sugar.”
When looking to lose weight, cutting out sugar is important as high levels of it can lead to weight gain.
The NHS advises that added sugars, such as honey and syrups, should not make up more than five percent of the energy you get from food and drink each day.
This equates to just 30g a day for anyone over the age of 11.
When looking for a healthy and filling breakfast, the NHS recommends swapping out sugary bowls of cereal.
The website said: “Swapping a bowl of sugary breakfast cereal for plain cereal could cut out 70g of sugar (up to 22 sugar cubes) from your diet over a week.”
For example, swapping a bowl of cereal for porridge oats is a great way to pack nutrients and vitamins into your diet early in the morning.
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