“Eat less and move more” has been the anecdotal advice for losing weight. However, we all know that it is not that simple. There are two schools of thought when it comes to weight loss. Overeating (tasty foods) and not exercising causes fat storage according to the conventional model. The carbohydrate-insulin model (CIM) states that the obesity crisis is caused by the increase of insulin in the body. When our insulin spikes regularly and for a sustained time it causes fat development, hunger, and reduced energy expenditure. The CIM differs from the conventional model of obesity by showing a diet that increases insulin levels leads to fat accumulation. On your journey to lose weight, it is important to eat snacks that nutrient-dense and do not raise insulin. It is important to select low carb snacks that do not spike your insulin.
Why Do People Snack?
When you study many ancient diets, you will realize that there is little mention of snacking. Even the practice of eating three meals a day is a recent practice. Breakfasts have a little mention in the historical literature. Midday and evening meals are found in many books. According to Food Historian Caroline Yeldman, “The Romans believed it was healthier to eat only one meal a day”. The Romans were obsessed with digestion and eating more than one meal was considered a form of gluttony.
There are three reasons why people snack in between meals. Firstly, it may be a force of habit. Every day at 15:00 you may experience the afternoon energy dip. It may be normal to grab a chocolate or chips to snack on. Secondly, boredom. Having nothing to do may cause people to mindlessly snack. In the last couple of months, many people were in quarantine and spent considerable time at home. Many people spent idle time on social media, some on entertainment and other people had plenty of visits to and fro the kitchen. Finally, we snack because we are not fuelling up our bodies correctly. Processed sugar and foods cause our blood sugar levels to rise. This causes our insulin to go up. High levels of insulin produce increased hunger.
Low Carb Snacks.
Nut and Seeds.
One of the easiest and enjoyable on the go snack are nuts and seeds. They are packed with nutrition including vitamins, minerals, and antioxidants. Some nuts and seeds you can choose from are macadamia nuts, almonds, pumpkin seeds, and sunflower seeds.
Hard-Boiled Egg.
Boiled eggs are easy to make, portable, and delicious. Eggs are high-quality proteins with the perfect amino acid profile. They are at times called nature’s multivitamin. The yolk has good fats and the white contains protein. One study found eating eggs for breakfast led to weight loss compared with the same number of calories from bagels. Eggs will keep you fuller for longer and help fight off processed carbs cravings.
Olives.
Olives are Mediterranean wonders fruits which are a great source of monounsaturated fats. They also have a considerable amount of fiber that promotes gut health and satiety. Olives are very high in vitamin E and powerful antioxidants. Some studies show that olives are also good for the heart and protect against some cancers.
Blueberries and Strawberries.
Eaten in moderation berries can be a great snack. Despite their fructose content blueberries are high in soluble fiber. This kind of fiber slows the absorption of carbohydrates and promotes satiety. Blueberries are also a source of vitamin k. Strawberries are one of the best sources of vitamin c. They are good for heart health. Studies have shown that strawberries and blueberries lower the risk of heart attacks.
Biltong.
Biltong is originally from South African, it is dried and spiced meat. It is usually made of beef, venison, or ostrich. Biltong typically has no sugar and it is just meat marinated for a few days in salt, spices, vinegar, and dried. It is rich in protein and low in carbs. Biltong may be a good source of essential nutrients including magnesium, potassium, and B vitamins. Biltong is a great snack, however, have it in moderation.
All of these low carb snacks are healthy when eaten in moderation, normally a handful. Remember to snack for the right reason. Before snacking ask yourself if you are hungry or you are just snacking for snacking sake? If the hunger craving continues after you have drunk water than have your low carb snacks.