Solutions for Habitual Snacking?

Change your fasting window until after work?

I haven't tried getting past it. I've just chosen to eat smaller meals and keep some calories available for snacks during the day. As I type this, I have a single-serve bag of Simply Protein Crunch beside me (110 calories). Other options include popcorn, veggie dogs (I like them cold out of the package. Don't judge me; it's 8 grams of protein and 15% of my iron rda!) single-serving ice cream treats (generally 90-160 calories; occasional splurge for a 250-calorie Chipwich-type thing).

Mostly, I seek out snacks that help me hit any or all of protein, iron or fiber goals. I'll occasionally have something that's low-cal enough to fit my available but doesn't give me much more than low-fiber carbs and salt (Veggie Straws, I'm looking at you...), but that's less common.

Bottom line, snacking isn't a problem unless it takes you over your calories.

I became a germaphobe. One day I started paying attention to the behavior of my coworkers around the food that was out. Exposed food lost its appeal. The details would be tmi.

I brought a couple of apples with me to work.

My system was no afternoon snacking until I got home to my planned, program friendly and appealing snack. That way it was just about waiting for awhile.

I recognise your problem. Here too we have a kitchen filled with cookies and (free) unhealthy stuff.
I read some good tips here, thanks everyone!

For me it's only day 8 of my diet but I'm doing okay so far at work. I checked some calories of those cookies and decided it was not worth it. I prefer to spend my calories on some small delicious piece of chocolate at home, with my feet up in front of the television. Not a quick cookie at work, just because I'm stressed, and which is full of colleague-germs (lol).

I feel your pain, it's a nightmare when the office is full of cookies and chocolates....What's even worse is co workers who keep asking '' why don''t you have some? go on, have one, it's not going to kill you''

My solution is bringing my own healthy snacks that fit in my goals (mainly fruit/veg).

Snacking doesn't cause diabetes. Eating healthy food doesn't prevent diabetes. The two main factors that increase the odds of developing the condition are genetics and being overweight. It makes no difference whether you got to be overweight on whole foods or processed, extra-virgin olive oil or transfats.

PS: A tablespoon of dark chocolate chips contains 8 grams of carbs. Same for the craisins.

And not everyone's body responds to carbs the same way.

Dilvish wrote: »

Snacking on healthy food is fine. Snacking on unhealthy food can wreak havoc on your health.

Sadly most people don't realize how poor their food choices have been until it's too late. Me included.

Snacking is what caused me to get type 2 diabetes. It wasn't my regular diet because I eat healthier than most people as I make my food from whole ingredients (not from a package), eat whole grain bread and pastas and rarely eat fast food.

If the temptation persists, make yourself a wholesome healthy snack and always keep it handy. My favorite is a mixture of dark chocolate chips (at least 70% cacao), sweetened dried cranberries (Craisins) and some type of nuts or seeds (my favorite is shelled pumpkin seeds). This mixture is chock full of antioxidants, vitamins, minerals and healthy fats. It also is a good source of protein (pumpkin seeds) which can help satisfy cravings.

Just remember "carbs beget carbs" meaning the more you consume the more you will crave...it's how the body responds.

The bolded are blatantly not true.

estherdragonbat wrote: »

Snacking doesn't cause diabetes. Eating healthy food doesn't prevent diabetes. The two main factors that increase the odds of developing the condition are genetics and being overweight. It makes no difference whether you got to be overweight on whole foods or processed, extra-virgin olive oil or transfats.

PS: A tablespoon of dark chocolate chips contains 8 grams of carbs. Same for the craisins.

And not everyone's body responds to carbs the same way.

Esther is correct. Snacking and food choices do not cause diabetes.

kami3006 wrote: »

Dilvish wrote: »

Snacking on healthy food is fine. Snacking on unhealthy food can wreak havoc on your health.

Sadly most people don't realize how poor their food choices have been until it's too late. Me included.

Snacking is what caused me to get type 2 diabetes. It wasn't my regular diet because I eat healthier than most people as I make my food from whole ingredients (not from a package), eat whole grain bread and pastas and rarely eat fast food.

If the temptation persists, make yourself a wholesome healthy snack and always keep it handy. My favorite is a mixture of dark chocolate chips (at least 70% cacao), sweetened dried cranberries (Craisins) and some type of nuts or seeds (my favorite is shelled pumpkin seeds). This mixture is chock full of antioxidants, vitamins, minerals and healthy fats. It also is a good source of protein (pumpkin seeds) which can help satisfy cravings.

Just remember "carbs beget carbs" meaning the more you consume the more you will crave...it's how the body responds.

The bolded are blatantly not true.

estherdragonbat wrote: »

Snacking doesn't cause diabetes. Eating healthy food doesn't prevent diabetes. The two main factors that increase the odds of developing the condition are genetics and being overweight. It makes no difference whether you got to be overweight on whole foods or processed, extra-virgin olive oil or transfats.

PS: A tablespoon of dark chocolate chips contains 8 grams of carbs. Same for the craisins.

And not everyone's body responds to carbs the same way.

Esther is correct. Snacking and food choices do not cause diabetes.

As someone with T1 diabetes and a spouse with T2, I completely concur.

(Skipping past the carbs/diabetes debate.)

Take your own snacks, and keep them where you can get at them easily. Veggies and fruits are fine, but for me they won't stand up against cookies and chips. Fiber one makes many little snacks that have around 100 calories. Rice Krispy treats are 100 calories. Dannon Light Greek yogurt is 80 calories. York Peppermint patties are 50 calories each for the small ones. My husband loves his Lucky Charms cereal bars, which have 100 calories. Popcorn can be good, pretzels too. As said above, log it before you eat it. Imagine how much exercise you'll need to do to work off your snacks.

Another mind game, is to imagine those treats as cigarettes. (Sorry if you're a smoker.) I always wondered why friends and family can't quit, so I imagine food is that vice. I could eat that cookie, but it's now an addictive cigarette in my mind. You could imagine alcohol, drugs, shopping, etc. See it as an addiction rather than a yummy snack.

Imagine all the skinny folks in the office are conspiring to make you fat--so they look thinner in comparison. That's why they encourage you to try it, eat it, have a little more.

Get in touch with your inner diabetic. Even if you're not at risk, imagine you are. The sweet snacks might not cause it, but if you've got it, that slam to your blood sugar isn't healthy. I try to do this here at home, where I've been baking cookies for gifts. I had untreated type 2 diabetes, and I'm borderline now. So it's important for me to stay conscious to what refined carbs does to my body--even though I feel fine.

Ask your office manager if they could add some healthy snacks to the stash. The first of the year is a great time to start thinking New Year's resolutions and losing weight. Make some easy suggestions.

As you walk by, take ONE chip, M&M, or pretzel--not a handful--if you're not grossed out by the germy thoughts. Break the corner off a cookie, have just a nibble--and keep on walking.

Brush your teeth after your meals. This will help keep you conscious of what you're eating. You won't want those cheetos on your teeth if you've just brushed and flossed.

If you get a cookie or big snack, cut it into 6 bites. Tell yourself you'll get one bite for each hour of work you do. Savor it.

Don't lie about your snacks, or dismiss them as not mattering. Log them, and you'll see how they undo your progress.

My point was that in my case it was poor food choices and snacking that increased my weight. My weight is directly responsible for my type 2 diabetes.

Food is a reward and we are creatures of habit. It is so easy to take a snack when it is right there outside your office.

I’d pick one item to enjoy at the end of the day for a job well done. Anticipate and enjoy. Take your time eating it. This turns unconscious eating to conscious enjoyment. You can triple your pleasure by recalling how good it was as you head home. You trigger the same pleasure centres without any calories.

For all the other temptations as you step out of your office, chew on a swizzle stick.

I have my own business..but I wonder.. do you have to go into a break room at work? Could you just avoid it all together.. bring your own coffee in a thermos and your food with you to eat at your desk..or go to your car and eat?

I think avoiding all together would be a possible solution .