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Weight Loss NHS
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cal snack ideas

i read on the nhs site i should be having 280 cal of snacks and 420 for lunch and dinner plus 280 for breakfast

how do ppl find keeping to the calorie targets at the min im finding it hard to even get to 200 cal in each meal if there any snacks etc ppl can suggest for a sweet tooth low cal

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Hi Emma, maybe my personal calorie quota is higher than yours, but I basically have around 200kcal for breakfast around 350kcal for lunch and 1100kcal for my main meal in the evening. I then allow around 200kcal for snacks of fruit only. I may go days without having the fruit snacks and often eat them just to refresh me and not to sate any hunger.

I don't think I could survive on 420kcal meals; not for very long anyway. It would seem that without the snacks, you are living on a minimum amount of calories. You may wish to revisit your calorie allowance and perhaps allocate those 280kcal you have in snacks, to your main meal.

It's difficult to give a more detailed answer because I know so little about your personal circumstances, such as activity levels, but I most certainly do not go below the minimum amount of calories recommended on the NHS BMI calculator.

Best wishes :)

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I exercise 1 a day for 10 min plus walking everywhere this is what the quote on nhs diet site is and I find it hard to get my calories to that my breakfast is under 150 my lunch is under 200 and my dinner I have small portions of food I do x

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I didn't find those suggestions worked with my lifestyle. So I have a lower cal breakfast of muesli and fat free plain yogurt, a light lunch and a bigger dinner, with snacks in between such as fruit ( banana is a great filler), carrot sticks or Ryvita with hummus or occasionally 25g of raisins. I also sometimes go for one square of plain choc or one Goahead yogurt coated biscuit for a treat.

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I like the idea of Muslie I have heard ppl put it with yoghurt instead of milk but them 1 sound nice cheers x

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You're telling me! I am coeliac and have gluten free toast for breakfast, I logged 2 slices into My Fitness Pal and apparently that's 360 calories!

I'm not buying that anymore!

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It's the flour they use that makes it so high they hide more and more calories in stuff that we eat everyday. X

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I know, all the processed crap I keep shovelling down my neck. God it's as addictive as crack cocaine.

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It's what they should rename calories legal crack I found best way is make ur own food only thing I don't make myself is sauces but I have smaller portions and lots more veg x

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I agree. A diet won't work for me, as soon as I loose any weight I'll start binging on the same processed rubbish again.

I need to retain the way I think about food.

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I would work out what suits you best. Like Tewson I eat less in the day and more in the evening. I usually only eat about 400 cals during the day. I don't have a snack during the day but usually have a low cal yogurt (60 cals) after dinner and then a 100 cal treat about 8ish.

You have to try to fit the allowance into your own lifestyle so I'd say mix it up to suit yourself.

Good luck :)

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Well I found lately I just can't eat during the day I just eat at night obviously I have bully rumbles but I have an apple just can't stomach stuff but I have a sweet tooth x

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I found snacks that incorporate fruit or nuts work well - e.g. I developed a sugar-free flapjack recipe with grated apple and sultanas, or banana and dates oat-loaf. Also things like 'eat natural' bars, 'nak'd' bars, or even a few nuts and raisins with some small shards of dark chocolate mixed in can be very satisfying. I find good snacks are dense, not too sweet (so they don't feel too more-ish) and filling - e.g. with nuts/wholegrains. Also, for homemade stuff, I tend to bake in bulk, then portion up into approx 140cal portions, freeze all but one, and take one out of the freezer each day as I need it. Hope that helps!

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