Fat burning is the best way to lose weight long term. However, you cannot treat exercise and nutrition as ways to drop a few pounds. Instead, you need to adopt exercise, sleep, and healthy eating as a way of life – the good thing is that it quickly becomes a habit, and controlling your weight is no longer a problem. Your lifestyle keeps you in great shape and full of energy.
Another good thing, at least from most people’s point of view, is that you don’t need to spend hours in the gym every week to keep on top of the exercise aspect – 2 or 3 short, intense workouts a week is all that is required or, indeed, recommended.
We all know that water is essential to our well-being. Our bodies are, after all, about 65% water, yet many of us do not drink enough of it. Keeping hydrated helps keep our bodies working correctly as well as helping keep us off unhealthy, sugary drinks and foods as, quite often, when we feel hungry we are dehydrated.
A helpful tip is to drink water ice cold because, as well as tasting better, it also forces our bodies to burn calories to heat it to body temperature, using about one calorie per ounce! Another tip is to add some lemon to your water; this will help cleanse your liver – if your liver and other internal organs are working at peak efficiency, it makes it easier for your body in its fat-burning quest!
Another ally in our fight against fat is fiber; it slows digestion and makes us feel fuller, essential in burning fat and reducing cravings. Fruit, vegetables, beans, whole-grain products, nuts, and seeds are all great sources of dietary fiber, and they are rich in other nutrients that our bodies crave naturally. Unfortunately, processed foods, including white flour and pasta, are poor sources of fiber and nutrition.
Related: Top 13 Fiber Rich Foods
Be careful when buying whole-grain cereals, as some contain a lot of sugar. On top of its fat-burning benefits, research suggests that a healthy diet, including fiber, can help reduce the chances of various medical conditions, including diabetes, cancer, and heart disease. So making a few small lifestyle changes today could well contribute to you living a long, healthy, energy-filled life. I think it’s worth it, don’t you?
Counting carbohydrates in your food intake will certainly help you attain that control to control your blood glucose. More than any other nutrient, carbohydrates can raise your blood glucose level because the carbohydrates in your food are broken down by the body into glucose to use for energy.
Nutritious foods, such as grains, fruits, vegetables, and low-fat milk, are rich in carbohydrates that provide the body with energy, minerals, vitamins, and fiber. However, if excessive carbohydrates are administered to the body, your blood sugar level can reach harmful levels. To keep track of the carbs you consume, the best way is carbohydrate counting.
A quick check of your blood sugar levels before and after meals will keep you updated on whether you consume more carbohydrates than your insulin can cope with. It is easy to learn the basics of counting carbohydrates in a short time by first knowing which foods have carbs and how much they contain.
Related: Low Carb Diabetes Diet Plan
You don’t need to know about carbohydrates in all the foods, and only knowledge about foods you consume frequently would be enough. You must start counting carbohydrates in the foods you consume most frequently and determine the number of carbs in your usual portions.
Adjustments would have to be made to your carb count if you have several servings of a particular food. Writing down everything you plan to eat and picking out the foods that have carbs is a way to measure how much of each carbs you will be eating.
Once you familiarize yourself with counting carbohydrates, check your blood sugar levels before and after meals which will give you an estimate if the foods you eat match with the amount of insulin your body makes. Starting is probably the most challenging part of learning to count carbohydrates. It would not be that difficult to know the number of carbohydrates contained in a single food serving. Even the individuals who use counting carbohydrates should stick to a healthy diet.
You must pay attention to other types of food you consume, apart from counting carbohydrates for diabetes. Generally, an adult consumes an average of 6 pounds of meat. Therefore, it is recommended to reduce the intake of saturated fats such as bacon, cream, butter, and high-fat meats.
Weight gain and other problems such as heart disease and even type 2 diabetes can occur if too many meats and fats are consumed. Counting carbohydrates will provide you with a more flexible choice of foods to consume and will help to regulate your blood glucose levels within the desired safe range. Below are two great examples of simple diet snacks that you can easily prepare in minutes:
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Cook cauliflower in salted boiling water. Drain well—cover the bottom of a greased pan with a layer of soup. Place cauliflower over soup. Add remaining soup. Sprinkle with cheese—dot with butter. Sprinkle with paprika and chopped parsley—Bake 350° for 20 minutes.
Tip: When you are short of time, you can think of partially prepared products. Today’s well-stocked supermarkets offer an array of somewhat ready products. From chopped carrots, broccoli, or tomatoes to cooked macaroni and cheese. Chopped dried fruit or nuts to rice; sliced red and green peppers, mushrooms, broccoli florets – the list presumed to be endless.
Preparation Time: 5 minutes
Cooking Time: 45 minutes
Rinse and core Brussel sprouts and then separate leaves. Cook bacon. Set aside. Cook carrot, celery, and onion in a large frying pan until vegetables are lightly browned. Add 2/3 c water. Add sprouts and stir until slightly wilted about 12 minutes. Add bacon and pour into a bowl. Add seasoning to taste.
You should achieve a daily calorie deficit if you want to lose weight. But this is not always easy. Often you have a craving for sweets or a savory snack in between meals. But these foods often have a lot of calories, and if you eat them on the side, you will have a hard time reaching your calorie deficit.
Below you’ll find 22 low-calorie snacks that are true diet saviors. They keep you full and prevent cravings. Plus, they’re all quick to prepare, so they’re perfect for evenings or on the go.
With our low-calorie snacks, losing weight is almost child’s play. Depending on your mood, you’ll find sweet and savory snacks in this list that you can easily incorporate into your diet plan.
This snack is low carb, quick to prepare, and mega delicious. Due to the contained protein, the stuffed tomatoes also make you feel fuller for a longer time and are suitable for morning, noon or evening.
Here’s what you need for this snack:
Two large tomatoes
120g low-fat quark
One tablespoon mixed herbs (chives, parsley, basil, …)
Cut off the top of the tomatoes and scoop out the tomatoes with a small spoon. Mix the curd with the herbs and a dash of water, season well with salt and pepper. Pour the curd into the tomatoes and put the lids of the tomatoes back on.
This snack provides about 130 calories and 17 grams of protein.
The classic fruit salad is still a good snack for in-between meals. This is especially true if you’re craving a little sweet treat. Compared to traditional evening snacks, it provides significantly more vitamins, minerals, and fiber.
For one serving of fruit salad, you need:
Cut the fruit into bite-sized pieces, mix and enjoy.
This serving of fruit salad provides about 150 calories.
Granola bars and energy balls from the supermarket usually contain a lot of additives, sugar, and calories. You can eat around 300 calories in no time without the products filling you up.
It is, therefore, better to make such bars yourself. It’s not that hard, and you know what’s in them.
Here are our favorite recipes for homemade energy snacks:
One bar contains about 150 calories, fills you up for a long time, and provides essential nutrients.
Crunchy Apple Cinnamon Energy Balls
One serving (5 pieces) contains about 150 calories.
This savory little snack is very low in calories but high in protein. It’s quick to prepare and great for on the go. The vitamin C from the peppers keeps your immune system fit and goes great with cottage cheese.
For the spicy cottage cheese, you need:
150g Cottage Cheese, 10% fat in dry matter
One tablespoon chopped herbs of your choice.
1/2 red bell pepper
Mix the Cottage Cheese with the herbs and season with salt and pepper. Dice the bell pepper and stir into the Cottage Cheese.
One serving provides 170 calories but fills you up for a long time and is not heavy on the stomach.
Conventional chips are incredibly high in calories. They are also a food that should be avoided at all costs when trying to lose weight, as it is often difficult to stop once you have started. However, if you still feel like eating potato chips in front of the TV in the evening, why not make them yourself? It’s effortless and tastes incredibly good.
Here’s what you need for the potato chips:
1 tsp oil
paprika powder, oregano, salt
Slice the potatoes with the skin very thinly. Mix with oil, paprika powder, and oregano. Place on a baking tray with enough space between them and bake in a preheated oven at 200° C convection oven until the chips are lightly browned and crispy.
If you open the oven door in between, the chips will become even crispier. After baking, salt the chips and enjoy.
One serving of chips contains about 150 calories.
Apples with nut butter are a delicious combination that gives you lots of vitamins, minerals, and unsaturated fats. In addition, this snack is extremely quick to prepare and is excellent as brain food.
Here’s what you’ll need for this low-calorie snack:
One medium apple
15g natural nut butter (almond butter, peanut butter, …)
One serving of this snack contains around 170 calories.
Greek yogurt is high in protein, satiates well, and is an excellent snack for in-between meals. The combination with low-carb berries is also suitable for a low-carb diet.
For this snack, you need:
150g Greek yogurt (2% fat).
100 grams of mixed berries
Splash of sweetener or some xylitol/erythritol for sweetness.
The Greek yogurt with berries has around 145 calories per serving.
Smoothies can also be a great snack. They’re quick to prepare, versatile, and provide you with different vitamins and minerals depending on the ingredients.
Of course, if you prefer smoothies high in vegetables, they will be lower in calories accordingly. With smoothies with a high proportion of high-calorie fruit, you should pay attention to the amount.
Here you will find a healthy green smoothie recipe for weight loss including calorie information. Have fun trying them out!
Sweet potato fries are just like potato chips. However, if you make them yourself in the oven, they have far fewer calories than if you eat them fried in a restaurant.
Deliciously seasoned, sweet potato fries taste great and keep you full for some time too.
For the sweet potato fries, you’ll need:
One medium sweet potato (around 150g).
1 TSP OIL
salt, paprika powder, garlic powder
Cut the sweet potato into thin fries and mix with the spices and oil. Bake in the oven at 200° C convection for a good 20 minutes until crispy. Open the range from time to time and turn the fries over about halfway through baking.
One serving of this snack contains about 160 calories.
The cucumber sticks with dip are quick to prepare, very low in calories, and a particularly weight-loss snack for the evening.
For the cucumber sticks with dip, you need:
100g natural yogurt
30g sour cream / sour cream
1/2 tsp chopped dill
Cut the cucumber into sticks. For the dip, mix all remaining ingredients well and season to taste.
One serving of this snack provides about 120 calories.
Corn, rice, or spelled waffles are a great alternative if you need something quick to munch on for a quick snack. They are great to take with you and are incredibly convenient for you on the go.
If you don’t like them plain, try them with a low-calorie spread or eat them with lean ham and vegetables. This fills you up for a long time and tastes delicious – even without much effort.
Three corn waffles topped with ham and peppers will give you just 120 calories.
This high-protein, sweet cream satisfies your craving for sweets with relatively few calories. In addition, it keeps you full for a long time due to the protein and tastes good.
For the delicious cream you need:
150g curd cheese
One shot of sparkling water
One dash of sweetener (sweeten as needed)
50g mixed berries
10g dark chocolate
Mix the curd with water and sweetener, chop the chocolate. Pour the berries and chocolate over the cream and enjoy.
One serving of the curd cream provides 190 calories.
The classic Caprese salad with tomatoes and mozzarella is the perfect fitness snack. We like to use light mozzarella for this to cut down on calories. Plus, the protein content of low-fat mozzarella is higher.
The tomatoes provide you with essential nutrients and taste great in combination with mozzarella, basil, and balsamic vinegar—the perfect summer snack when you’re in the mood for something savory.
Here’s what you need for this low-calorie Caprese salad:
1/2 scoop mozzarella light
Two large tomatoes
a few basil leaves
a dash of balsamic vinegar
Cut the tomatoes and mozzarella into bite-sized pieces. Chop or pluck the basil and add—season with balsamic vinegar, salt, and pepper.
One serving of Caprese salad will give you about 180 calories.
Crunchy carrot sticks with creamy hummus are one of my favorite snacks. The carrots contain plenty of beta-carotene, and the hummus provides protein and fiber. Plus, the snack is extremely quick to prepare and perfect for takeout.
If you don’t want to make the hummus yourself, you can, of course, buy it. Just make sure it doesn’t contain too much fat, making it very high in calories.
This is what you need for this snack:
70g hummus (bought or homemade)
Cut the carrots into sticks and enjoy with the hummus.
One serving of carrot sticks with homemade hummus (see below for recipe) will give you around 180 calories.
Our quick hummus recipe:
200g canned chickpeas.
One tablespoon tahini (sesame paste)
Two cloves of garlic
One tablespoon olive oil
juice of half a lemon
Strain the chickpeas, reserving the chickpea water. Puree the chickpeas with some chickpea water, tahini, garlic, lemon juice, and olive oil until you get a smooth consistency. If it is too thick, you can add more chickpea water dash—season with salt to taste.
Admittedly, this snack is not creative or fancy. However, it’s all the more filling for it and perfect for takeout. Eggs provide you with high-quality protein and provide you with numerous vitamins and minerals. As a low-carb snack, eggs are, of course, particularly well suited.
Sprinkled with a little herb salt, this snack is even tastier and keeps you full until the next meal.
Two medium hard-boiled eggs contain about 180 calories and 15 grams of high-quality protein.
Especially during fall and winter, you often crave a warming dish. A hot vegetable soup is just the thing. With this quick recipe, you’ll have a delicious soup in no time that’s low in calories, satisfying thanks to the fiber, and fills your stomach.
Here’s what you need for one serving of vegetable soup:
200g frozen vegetables (for example, Kaiser vegetables)
300 ml water
One cube of vegetable stock
Bring the water to a boil and add the stock cube. Cook the frozen vegetables in the broth until they are soft. Then puree everything. Depending on your needs, you can refine the soup with herbs, pepper, or chili.
The vegetable soup provides just 90 calories per serving. So you can really eat your fill of it.
Roasted chickpeas from the oven are a delicious and low-calorie snack for the evening and in between. They’re effortless to make, taste delicious, and provide you with plant-based protein and fiber.
For 2 servings, you need:
200g canned chickpeas
One tablespoon olive oil
paprika powder, garlic powder, cumin, salt
Rinse the chickpeas well and carefully pat them dry. If they are still moist, they will not crisp up. Then mix well with the olive oil and spices—Preheat the oven to 180° C convection. Spread the chickpeas on a tray and put them in the oven for a good 20 minutes. Open the oven door from time to time to let the steam escape.
One serving of roasted chickpeas contains about 150 calories.
Beef jerky is an excellent snack for in-between meals, especially for low-carb followers. This is dried marinated beef.
Due to the dehydration, this snack is very rich in protein and therefore satiates well—a great savory snack for on the go, easy to take with you, and enjoyable anytime.
Caution. Some manufacturers of dried meat use plenty of additives for their products. Therefore, better pay attention to the list of ingredients.
One serving of beef jerky (50 grams) will give you around 140 calories and 20.5 grams of protein.
Crispbread, much like rice cakes, is a low-calorie alternative to bread and perfect for snacking on between meals. The whole thing tastes even better with a delicious topping, of course, and keeps you full for a while, thanks to the combination of carbohydrates, protein, and fat.
For the topped crispbreads, you need:
Two slices of crispbread
20g low-fat cream cheese with horseradish
Two slices of smoked salmon
Spread the crispbreads with cream cheese. Place the salmon on top and garnish with slices of cucumber.
The crispbreads will give you around 180 calories.
Here comes something for the sweet cravings again. The chocolate banana is quick to make and helps prevent cravings. In addition, it tastes just mega delicious.
What you need for the chocolate banana:
One small banana (approx. 80 grams)
10g dark chocolate
Peel the banana and put it on a plate. Melt the chocolate in the microwave. (Be careful to only turn it on briefly at a time, so it doesn’t burn.) Pour the melted chocolate over the banana and enjoy.
You can also cover the banana with the chocolate and then refrigerate it to have a crunchy chocolate coating.
One chocolate banana contains about 140 calories.
Pickles are a convenient snack. Especially if you like it quick, easy and spicy.
Pickled cucumbers taste lovely as a snack and have very few calories. A perfect snack if you like to have something to munch on while dieting.
One serving of pickled cucumbers (about 100g) contains about 70 calories.
As you can see, there are different low-calorie snacks that you can easily incorporate into your diet. They will fill you up for a while but won’t be too caloric.
Both sweet and savory snacks work well against cravings, helping you lose weight.
Note: The nutritional content of sprouts is considerably more significant than the original food value of the seeds and beans from which they sprout. Sprouts have a greater concentration of vitamins, minerals, proteins, enzymes, phytonutrients, immune-enhancing, and detoxifying protectants and antioxidants than at any other point in the plant’s life.