Maybe you’ve hit a plateau in your weight-loss journey or, for some reason, you’ve overindulged and need to get back on track. To help, I’ve developed what I call my “SOS Plan” -- a streamlined boost that delivers essential nutrition while resulting in a noticeable drop in weight.
Please understand, however: The SOS Plan is NOT for the long term! It is a temporary solution to weight-loss plateaus and occasional over-indulgences. Here are the core precepts:
- Maintain your overall calorie budget
- Increase lean protein intake to 35 percent of calories; from fish, poultry and meat
- Reduce carbohydrate intake to 40 percent of calories, and limit these carbs to fresh fruits and vegetables ONLY
- Eliminate whole grains (Remember this is only temporary)
- Reduce or eliminate legumes
- Maintain your intake of healthy fats at 25 percent of total calories
- Use the “SOS” plan for no more than four weeks at a time, and no more than three times a year
Last week during a live chat we did on Twitter (using the hashtag #AskCheryl) while The Biggest Loser was on, several people wondered about healthy high-protein snacks. These chats have been valuable in showing me the types of information that you are looking for and I hope that you'll join us on Twitter again this Tuesday during The Biggest Loser.
I'm happy to see so many people asking for healthy snacks; snacking, in general, is underrated as a weight-loss tool.
When we are trying to lose weight, the temptation is to eat less, but, in fact, the smart strategy is to eat more -- well, more often, actually. Eating small snacks at regular intervals prevents you from becoming famished at any point during the day. It's when we are "starving" that we are most likely to reach for unhealthy foods and overeat.
The same goes for when we come in from a workout. The temptation is to raid the fridge or cabinets. Snacking at intervals before (and even during) exercise prevents this. Eating regular, small portions keeps your blood sugar stable and helps your body to recognize hunger cues. And of course, no matter how often or infrequently you eat, the name of the game is making the right choices. I discuss this issue in more detail in my upcoming book, Flavor First, which is also chock full of prepare-ahead snacks and appetizers that you can make at home.
Below are six quick and healthy high-protein snacks that will keep you on the right track. Each has near a 150 calories and provides more than 10 grams of protein.
Good Eggs: "Deviled Eggs" -- 3 hard boiled egg halves, whites only, each half filled with 1 tablespoon hummus (140 calories, 10 grams protein)
Green Gobbling: 2/3 cup edamame in the shell (158 calories, 13 grams protein)
String Theory: 1 low-fat mozzarella cheese stick and 1 large fresh orange (140 calories, 10 grams protein)
Rye Society: 2 Wasa Rye Crackers and 2-1/2 ounces lox (smoked salmon) (150 calories, 14 grams protein)
Gobble, Gobble: Half a turkey sandwich 1 slice whole grain bread with 1 ounce turkey, 1 slice low-fat Swiss cheese, lettuce, tomato and 2 teaspoons mustard (150 calories, 14 grams protein)
Greece-y Spoon: 2/3 cup non-fat Greek yogurt plus 1/2 cup blueberries and 1 tablespoon almonds (150 calories, 15 grams protein)
