Embarking on a weight loss journey can be challenging, and for some, medications play a crucial role in achieving their goals. Whether you’re taking weight loss medications or not, snacking wisely is essential to curb cravings, manage side effects, and promote that feeling of fullness. In this article, we’ll explore five delicious and satisfying snacks that are perfect for those on weight loss medications. We also include some great additions to these snacks to have a complete nutrition profile.
- Greek Yogurt with Berries
Greek yogurt is a protein-packed powerhouse that helps you stay fuller for longer. The probiotics in yogurt support gut health, which can be particularly beneficial if medications affect your digestion.
Power up- adding a sprinkle of nuts and crushed granola for healthy fats can keep you fuller for longer!
- Cottage Cheese and Pineapple
Cottage cheese is another high-protein option that can keep hunger at bay. Paired with pineapple chunks, you get a satisfying sweet and savory combo. Pineapple contains bromelain, an enzyme that aids digestion. A study in the journal “Nutrition and Metabolism” suggested that cottage cheese could promote fullness, which can reduce overall calorie intake.
Take it to the next level: add some toasted whole oats for some added fiber to make this a satisfying and well rounded meal. A little bit of Tajin can also make these flavors pop more!
- Avocado Multigrain Toast with Scrambled Egg Whites
Avocado toast (using sprouted multigrain bread) has gained popularity for its taste and health benefits and unfairly as the reason why Millennials can’t afford houses in Canada. Avocado is rich in healthy fats, fiber, and various nutrients. The combination of protein from the egg whites, healthy fats and fiber helps stabilize blood sugar levels and promote a sense of fullness.
Research published in “Nutrients” suggests that avocado consumption is associated with reduced hunger and increased satiety.
Make a delicious breakfast by adding to your avocado toast a poached egg, low sodium turkey bacon, some sliced tomatoes, and everything but the bagel seasoning. Note: If you are contrave, and would like to consume this close to a dose, ditch the eggs and low sodium turkey bacon. Consider adding 1% cottage cheese with chives, tomatoe, and a ¼ of a mashed avocado on toast instead.
- Almonds and Dark Chocolate
Craving something crunchy and sweet? Almonds and 70% or above dark chocolate (limit to 2-3 squares) provide the perfect solution. Almonds are packed with healthy fats and protein, while dark chocolate contains antioxidants that can be beneficial for your overall health. Note, that if you’re on Contrave be sure to give yourself a few hours before and after taking the medication before enjoying this snack due to the fat content of this.
A study in the “European Journal of Clinical Nutrition” found that individuals who added 1.5 oz of almonds reported reduced hunger and they compensated for the extra calories from nuts by eating less at other times of the day.
Although nuts can be satiating, it is important to be mindful of portion sizes of nuts. Nut consumption has also been shown to not decrease overall calorie intake for people in larger bodies.
Level up this snack into a small meal by pairing it with a protein smoothie: frozen fruits, greek yogurt and a scoop of protein powder, with a lil sprinkling of bran flakes would be a satisfying addition to that 1.5 oz of almonds.
Managing Medication Side Effects
In addition to promoting a sense of fullness, these snacks can help mitigate some of the side effects commonly associated with weight loss medications.
- Nausea: Greek yogurt, cottage cheese, and low sodium bone broths are gentle on the stomach and can help soothe nausea.
- Diarrhea: Peanut butter on sourdough toast topped with banana slices.
- Constipation: Frozen berry smoothie with prune juice and flax seeds
- Low Energy: Cherries, grapes and beaches with a protein such as greek yogurt, cottage cheese or string cheese. Rye crackers and low fat cheese can also provide sustained energy to combat medication-induced fatigue.
- Dry Mouth: Snacking on hydrating fruits like canned peaches packed in water and smoothies can help alleviate dry mouth.
Snacking Strategies While on Weight Loss Medication
Here are some tips to maximize the benefits of these snacks while on weight loss medications:
- Balance your plate: Try to incorporate one fruit or vegetable, and a source of protein. These will make them feel more satisfying.
- Portion Control: Keep your snack portions in check to avoid overeating. Use small containers or portion-sized bags for almonds and dark chocolate.
- Be structured: Limit grazing and instead try to dedicate time to enjoy your snack without distractions. It’s good to put your work down (or phone) for the time it takes to snack. This will make you more mindful while snacking and will help reduce cravings later on.
- Stay Hydrated: Adequate water intake is essential for managing side effects. Pair your snacks with a glass of water to stay hydrated.
- Monitor Your Progress: Pay attention to how your body responds to different snacks. Adjust your choices based on what helps you manage side effects and control hunger best.
- Incorporate Variety: Don’t stick to just one snack. Rotate through these options and create your own combos to prevent taste fatigue and ensure you’re getting a variety of nutrients.
Conclusion
Snacking is a valuable tool for anyone on a weight loss journey, including those taking weight loss medications. These four snacks, backed by research, can help manage side effects and keep you feeling full and satisfied. Remember that successful weight loss is about balance and making sustainable choices. Incorporating these snacks into your routine, along with a balanced diet and regular exercise, can help you reach your weight loss goals while managing medication-related challenges. So, go ahead and make these delicious, weight-loss-friendly snacks ASAP to support your journey towards a healthier you.
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