It’s not quite dinner time and lunch is just a distant memory, but what’s this? Is it hunger? Is it a crave wave? Or is that a snack attack I’m feeling? Before reaching for those extra snack calories, consider the possibility that you may not really be hungry, but are rather a bit under-hydrated or perhaps letting boredom get the better of you. Then follow these simple steps to fight the dreaded Snack Attack.
Step 1: Wait 10 minutes. If what you’re feeling is a craving, rather than hunger, wait 10-15 minutes and see if the feeling fades. Research has shown that cravings last an average of 10 minutes and then simply disappear. So wait and see!
Step 2: If you’ve waited and you still feel the desire to snack, try drinking at least 8 ounces (1 cup) of your favorite 0 calorie drink (water is best, but Crystal Light, Diet Snapple, or any other 0 calorie, non-carbonated, caffeine-free beverage will do just fine).
Step 3: If you’re still not satisfied, get busy distracting yourself. Read a book, go for a stroll, knit, or do whatever it takes to get your mind off eating. If possible, do some calorie burning activities (exs: walk, jog, climb stairs, do sit ups, lift light weights, clean, garden, or anything else you can think of).
Step 4: If all else fails, you might really be hungry or perhaps the attack might be too strong to overcome. If this is the case, think healthy, think low calorie, and think quality protein. Below is a list of good, satisfying snack choices, all of which are 150 calories or less and at least 3 gm of protein. Otherwise, choose crisp veggies or fruit slices to munch on or a ½ cup of Fiber One Original Cereal for some added fiber, both of which are low calorie, high fiber and satisfy the need to crunch!
**Important note: These snacks are geared towards pre-op patients and post-op patients who have reached stage 3 solids or the maintenance phase.**
- Yogurt (think 100 calories or less and at least 3 gm protein)
- Veggie sticks (bell pepper, carrots, radishes, cucumber, green beans, or any other veggies listed on your Lap-Band Food Categories handout) with 1-2 ounces cottage cheese
- Protein shake or shooter
- Berries and cream (1/4 – 1/2 cup of your favorite berries mixed with a 6-ounce container of fat free, 100 calorie or less yogurt)
- Tuna-topped “chips” (prepare tuna with 1 tsp light mayo, spoon 1 tsp each of the tuna onto 4 slices of crisp cucumber or radish, for a total of 4 “chips”)
–Refrigerate the remaining tuna for up to 3 days.