Even the most dedicated dieters and committed health and fitness enthusiasts get cravings for "forbidden foods" such as doughnuts, cakes, French fries and pizza. Even if you are serious about your weight loss goals, you may find yourself at a restaurant or in the grocery store debating whether to "cheat" and give in to a high-fat or high-sugar temptation. This is normal, and "cheating" once in a while is not a bad thing. You simply want to avoid binge eating and try to pick foods that will not totally sabotage your diet and hard work.
Fruit
Many dieters find that fresh fruit is an ideal cheat food, especially effective if you have a "sweet tooth" and a craving for high-sugar snacks and desserts. Most dieters already eat fruit as part of their weight loss plan anyway. Fruit is low in calories and packed with vitamins, minerals and antioxidants. Fruit also has a significant amount of fiber and water, which help control your appetite without raising your blood sugar, which may trigger binge eating. Penn State University reports that water from fruit stays in your stomach a lot longer than water consumed as a beverage. Just make sure to buy fresh fruit; fruit that is preserved in a can or jar often has added sweeteners or sugary syrups. Solid fruit is preferable to fruit juice; fruit often loses its fiber content when it is made into juice.
Nonfat Greek Yogurt
Nonfat Greek yogurt is another low-calorie snack food that will not hinder your dieting efforts. The "Los Angeles Times" notes that Greek yogurt is becoming more popular because it is a good source of protein -- and also tasty. Greek yogurt has significantly more protein than regular yogurt and usually has fewer carbohydrates. Make sure you buy nonfat or low-fat Greek yogurt, however. The regular full-fat versions of Greek yogurt can have up to 20 g of saturated fat, with will mess up your diet, especially if you eat it on a regular basis. If nonfat Greek yogurt seems bland to you, add fresh fruit or a small amount maple syrup.
Vegetables and Hummus
If you are serious about dieting, chances are you already eat vegetables. Like fruit, vegetables are packed with fiber and water, which can help curb your appetite. Very few people would select raw vegetables as their "cheat" foods, especially if they are craving a high-fat or high-sugar snack. The Centers for Disease Control recommends dipping vegetables in hummus to make them more tasty and appealing. Two teaspoons of hummus are less than 50 calories and will not mess up your diet.
More Tasty Low-Calorie Options
Student Health Services at Temple University suggests several additional low-calorie snacks and treats that will not interfere with your diet. Among the salty food suggestions are air-popped light popcorn, whole grain saltines, sunflower seeds, almonds and nonfat soy crisps. Sweeter low-calorie treats include sugar-free Jello, cinnamon raisin toast, low-fat instant pudding and diet soda. Moderation is key. Reward yourself for your fitness and weight loss accomplishments. Weight loss and maintenance require committed and intentional lifestyle and dietary changes. Talk to your health care provider if you have tried to lose weight in the past with diet and exercise and were not successful.
References
- Penn State University: Eat Water, Lose Weight
- Harvard School of Public Health: Vegetables and Fruits
- "Los Angeles Times"; High-protein Greek yogurt gains in popularity; Elena Conis; Sep 20 2010
- CDC: How to Use Fruits and Vegetables to Manage Your Weight
- American Council on Exercise: Do Negative Calorie Foods Exist?
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