14 Snack Rituals That Will Transform Your Body & Change Your Life

These daily snacking rituals will transform your body, help you lose weight, increase your energy levels and change your life. I wish I knew these 10 years ago! No.1 is my favorite.


If time is of the essence, you’ll want to focus on the snacks that help you lose weight in the shortest amount of time. These weight loss foods and rituals don’t really feel like your typical diet food, but still get the job done and leave you feeling good about your choices.

1. One Glass of Lemon Water In the Morning

Don’t underestimate the power of lemons. A glass of lemon water first thing in the morning will get your digestive system ready, can help to hydrate the body, and is linked to preventing obesity (1). You’re also taking a big chunk out of your Vitamin C requirement for the day, and doing so with an all-natural Vitamin C that your body can absorb and put to use.

You can use a glass of lemon water strategically throughout the day, whenever you need a pick me up or start to feel hungry long before your next meal.

It could be that you’re just thirsty, since hunger and thirst are the same signal. Make sure you’re legitimately hungry by meeting your water needs first.

Nutritional Breakdown: When you squeeze the juice of half a lemon into a class of purified water you’re getting over 35% of your Vitamin C for the day. There’s no fat or cholesterol, and less than 10 calories.

2. 2 Egg Whites

When you eat two egg whites you’re getting 14% of your protein needs met, while keeping your fat and cholesterol numbers very low. Whole eggs are recommended on a healthy diet if you’re not concerned with weight loss, but if you’re trying to slim down, it’s best to take a pass on the yolks until you hit your goal weight.

The beauty of egg whites is they’re very easy to make, and they have a versatility to them that makes them a go-to when you’re in a hurry and need a quick meal. Don’t go with egg substitutes, use egg whites that have been separated from the yolk. That way you can use organic eggs and you’ll know that there aren’t any other additives or chemicals used to doctor the taste, color, or texture.

Nutritional Breakdown: Two large egg whites are virtually fat free, cholesterol free, just 34, calories, with 7 grams of protein, and a bit of potassium.

3. One Container Greek Yogurt

The popularity of Greek yogurt has been on the rise, and there’s a reason for it. It packs more protein than its conventional counterpart, and can be used in a number of ways, including as a replacement for sour cream. If you can find it, choose organic Greek yogurt, although it is not always easy to locate.

Avoid light or “lite” versions of Greek yogurt, as tempting as they may sound when you’re trying to slim down. These will often use artificial sweeteners in them to make them taste better without raising the amount of calories or sugar grams, which have been linked to weight gain (2). It’s best to stick with a whole or reduced fat version of plain Greek yogurt and add fresh organic fruit to it for flavor.

Nutritional Breakdown: A 170g container of nonfat Greek style yogurt provides just 100 calories, with 17 grams of protein, and 18% of the calcium you need. It also provides B Vitamins and 6% of your potassium needs.

half grapefruit

4. 1/2 a Grapefruit

Whenever you need a snack between meals, try eating half a grapefruit. Going hungry between meals can cause you to overeat at your next meal, leading to weight gain and lethargy. Half a grapefruit is filling, and provides you with important vitamins and minerals.

Rather than sprinkling refined sugar onto your grapefruit to cut down on the sour taste, trying using a spoonful of raw, organic honey to make it taste better. More info on the honey is found below, since it is another item on our list of foods that will help you lose weight fastest. The more you can combine foods from this list together, the more compounded an effect there should be.

Nutritional Breakdown: In a half of a grapefruit you’re getting 64% of your Vitamin C, 28% of your Vitamin A, and 2 grams of dietary fiber, all with just 52 calories tacked on.

5. One Cup Broccoli

It’s no surprise to see broccoli on a list of foods that help you lose weight as fast as healthily possible. Broccoli has a lot going for it in the nutrition department, and is a great source of fiber and important vitamins like Vitamin C that help the body click over to fat-burning mode. The fiber alone should help with weight loss, especially if you haven’t been getting enough for a long period of time.

Broccoli is known for being the nemesis on a dinner plate for many kids, as well as adults. To keep broccoli interesting and tasting great, be sure to look up broccoli recipes that show you the best way to steam it, roast it, and use it in soups and Crock Pot meals.

Nutritional Breakdown: One cup of chopped broccoli nets you a full day’s worth of Vitamin C, 9% of your daily fiber, 8% of your potassium, and just 31 calories.

6. One Cup Spinach

Spinach is one food that you really can’t get too much of, as long as you’re still enjoying the taste. It is loaded with fiber, vitamins, and minerals as well as phytonutrients that act as antioxidants in the body. Getting enough antioxidants helps with weight loss by fighting off free radicals and giving you more energy to be more active.

Fresh, organic spinach is recommended. Spinach leaves are highly absorbent, so if you choose only one vegetable to go organic with, make it spinach. You’ll be avoiding a host of pesticides and herbicides that organic spinach will not have been treated with.

Nutritional Breakdown: A cup of spinach is only 7 calories, which is why it’s great for filling up on because it doesn’t contain anything to weigh you down. With 56% of your Vitamin A and 14% of your Vitamin C needs, you can see it’s a nutritional powerhouse.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

You may also like:

9 Comments

  1. Pam says:

    when you list grapefruit, it is a good idea to mention contraindication for those taking a statin.

  2. Crissy says:

    roasted vs. raw almonds
    What is the nutritional difference?

  3. Marcella says:

    WOW! Just read almost every one of these same foods & am so excited to have them affirmed:) Great info.

  4. Pat says:

    I bought a beautiful pitcher with an infuser in it. I fill the infuser with lemon, lime and whatever other fruits I can get my hands on. I just filled it with lemons, limes, raspberries and watermelon. I allow it to infuse overnight and drink it constantly with a minimum of 24 ounces a day. I noticed after doing this for about a month my IBS stopped bothering me. Twice now I have gone about 4 days without. My IBS starts to act up and I am thirsty as heck. I try not to miss a day. I take a 24 ounce container of the water to work with me every day. My weight stays in check while I am drinking this water. It seems to make me feel more energetic and focused too.

  5. roxie says:

    Are these 14 items tie be eaten daily? Weekly? Or as often. As can to replace other things we eeat? Example instead of sugar use organic raw honey? When eating eggs in the egg whites and avoid the yolk?

  6. Coach says:

    What’s the sense of asking questions, when there are no doing answers?

  7. Treasure says:

    I recall the lemon water, coconut oil, Cinnamon, honey and green tea are all once a day, throughout the day. ;).

  8. Mary says:

    When you describe one cup of spinach are you meaning raw spinach or cooked.

Leave a comment


MEDICAL AND GENERAL DISCLAIMER FOR BEMBU.COM

All material provided at Bembu.com is for informational purposes only, and is not to be taken as medical advice or recommendation. Any health concern or condition should be addressed by a doctor or other appropriate health care professional. The information and opinions found on this website are written based on the best data available at the time of writing, and are believed to be accurate according to the best discernment of the authors. Those who do not seek council from the appropriate health care authority assume the liability of any injury which may occur. Additionally, the opinions expressed at Bembu.com do not represent the views of each and every author or contributor to Bembu.com. The publisher of this site is not responsible for any errors or omissions in any content herein.


AFFILIATE DISCLAIMER

Links on this website may lead you to a product or service that provides an affiliate commission to the owners of this site should you make a purchase. In no way does any affiliate relationship ever factor into a recommendation, or alter the integrity of the information we provide.