Jillian Michaels

April 11, 2019

Snacking Secrets That Can Make or Break Your Fitness Goals

Snacking can be the secret to weight loss success or its utter downfall. And while weight loss can be a dirty word these days, the reality is that some people still want / need to do it.  And even if you don’t have weight to lose, strategically timing your meals can help stabilize blood sugar levels to sustain your energy and prevent overeating.

The guidelines on timing are simple – shoot for a 12 hour time restricted eating schedule where you fast overnight for 12 hours from your last meal today to your first meal tomorrow.  You eat four meals over a 12 hour period that breaks down as follows:


Breakfast
3-4 hours later
Lunch
3-4 hours later 
Snack
3-4 hours later 
Dinner

So you see, snacking is NOT meant to go on all day.  If one was to do that it would keep blood sugar levels high throughout the day.  It could lead to overconsumption of calories that aren’t tracked.  And it keeps your nutrient sensing pathways constantly stimulated (which is a bad thing) as it prevents the body from going into house keeping mode and culling dead cells.

A snack should be consumed once a day between lunch and dinner to curb the hunger during that 7 to 8 hour window.  Ideally your snack would consist of a blend of protein fat and carbs.  It should be relatively quick and easy for you to grab and go or travel with.  Convenience is always helpful when trying to stay healthy in a hurry.  So check out this list of my go-to’s!

  • Trail Mix (here’s my personal recipe from the Jillian Michaels My Fitness App meal plans).  Approximately 250 calories per serving  - Makes 2 servings
    • 12 pecan halves
    • 12 walnut halves
    • 2 crushed Brazil nuts
    • 1 tablespoon pumpkin seeds
    • 1 tablespoon sunflower seeds
    • ¼ cup dried golden berries
    • ¼ cup black mulberries
    • 1 tablespoon raw cocoa nibs
  • Organic Jerky
  • Nuttzo Organic Nut And Seed Butter Packs
  • Hard Boiled Egg and a Piece of Fresh Fruit
  • A Hummus Snack Pack with Veggie Sticks
  • Small Low Fat Organic Greek Yogurt with Berries
  • Roasted or Dried Chickpeas
  • Sea Snax Organic Roasted Seaweed Sheets wrapped around an avocado slices
  • Coconut Chips (I like brands like Dang or Made in Nature)
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