As I might have mentioned here once or twice (okay… a dozen times) before, I have been following Dr Ian Smith's “Shred” diet since returning home from a very decadent spring break week with my family in Florida. Some weeks I have been more dedicated to following the details of the diet and exercise plan than others…. but one of the things that I have learned from this process is that I really need to re-think the way that I “snack”…. both in terms of how often to eat as well as what constitutes a good snack that will both satisfy my need to eat as well as hold me over until the next meal/snack time comes along!
Key to Success: 4 Small Meals and 3 Snacks a Day!
I know that I have heard this recommendation before, but this is the first time that I ever actually tried it. My meal/snack schedule looks like this:
8:30am- Breakfast (and this is my most substantial meal of the day)
10:00am- Snack 1
11:30am- Lunch
1:00pm- Snack 2
3:00pm- Mid-Day Meal
6:00pm- Dinner
8:00pm- Snack 3
Of course the best part is that it does feel as if you are either eating or approaching a time to eat all day long. The tough part is that each individual meal or snack is meant to be small- so you are never filling your tummy- it's more like you are eating just to keep hunger at bay. And for me, that's a whole new way of eating.
Snacks Should be 100-150 calories in Size!
And let me tell you…. that's not a lot of calories to work with if you like donuts, cupcakes, and cookies! So I made it my mission to “stretch” those calories- and get the most taste, and most tummy-filling quantity for the lowest number of calories. The Shred book is packed with lots of ideas for 100- calorie and 150-calorie snacks, and I've rounded up a dozen of my favorite low calorie snacks here for you:
Starting from the top left and working around clockwise:
#1: 15 Kashi Wheat Thin crackers and a wedge of Laughing Cow cheese (approx. 150 calories)
#2: 3/4 cup of sliced strawberries and 2 Tablespoons fat-free Cool Whip (approx. 150 calories)
#3: 5 Turkey rollups and 2 teaspoons honey-mustard sauce (approx. 100 calories)
#4: 2 Graham crackers squares with a thin smear of peanut butter topped with a generous sprinkle of cinnamon (approx. 100 calories)
#5: 35 Whole Wheat Cheddar Goldfish crackers (approx. 100 calories)
#6: 1 cup of Cheerios (approx., 150 calories)
#7: 4 Nabisco Ginger Snap cookies (approx. 150 calories)
#8: 30 thin pretzel sticks and 2 teaspoons of fat-free cream cheese (approx. 100 calories)
#9: 2 tablespoons dry roasted peanuts mixed with 1 Tablespoon dried cranberries (approx. 100 calories)
#10: 1 small apple and 1 fat free string cheese stick (approx. 100 calories)
#11: Whole Wheat English Muffin Pizza- made with 1 tablespoon of sauce and 2 teaspoons of shredded mozzarella (approx 150 calories)
#12: 1 cup raspberries and 2 teaspoons fat-free yogurt (approx. 100 calories)
I asked Momof6 Facebook fans to share some of their favorite low-calories snacks today, and received these ideas:
Now it's your turn! What's your favorite low-calorie snack? Please leave a comment below!
jenn arias says
a chobani non fat pomegrante yogurt= 140 calories or raw carrots w/ some hummus, assorted granola bars
Sharyl says
I have been shredding for 65 days. Down 20.5 pounds luv it! I have done the goldfish, strawberries and whipped cream and graham crackers also. I absolutely luv pretzel chips and also popped rice Carmel Corn for those days you have to have something sweet.
Today on ricki lake Ian was on. Have it taped but heard he also was talking about great combos. Thanks for your fun shares !
Sharon says
Thanks so much for sharing your Shredding progress! I am so impressed by your dedication and your results!
Amy says
Coors Light 110 calories – oh wait is that considered a snack?
Sharon says
Yes… it definitely is! (Did I mention this diet does allow for up to 3 glasses of wine a week?)