Banana with peanut butter
Brittany W., lost 24.5kgs
Brittany always loved snacking on fruit like bananas to shut down her sweet tooth. But once she began working to lose weight, she realised she needed something more substantial to keep her satisfied until her next meal. So she started dipping her banana in 2 tablespoons of peanut butter. “I felt like I was having a treat, but it was a healthy one. And my kids loved it too!” she says.
Homemade "frozen yoghurt" vanilla frozen yoghurt
Lindy O., lost 25kgs
Lindy had always been an ice cream fanatic so saying goodbye to her favourite food to lose weight just wasn’t an option. So she came up with a healthier replacement: plain yoghurt combined with a scoop of protein powder and a few chopped almonds. After popping the mixture in the freezer, she’d end up with a sweet, ice cream-like treat. “It allowed me to realise that I didn’t actually need or want the ice cream after all,” says Lindy. “By substituting more nutritious foods for those that weren’t helping me get closer to my goal, I realised I’d reach my goal of actually feeling good.”
Theresa V., lost 70kgs
“Having healthy choices helped me break the chip and lolly habit,” says Theresa. When she needed something to power her through a late-day workout, she’d reach for two hard-boiled eggs, a handful of almonds, or a mini Babybel cheese. The protein would keep her satisfied, so she wouldn’t end up overeating at dinner when she got home, she says.
Deb H., lost 36kgs
A blood test revealed that Deb’s not-so-healthy lifestyle was putting her on the fast track to type 2 diabetes, which runs in her family. To bring her blood sugar under control - and lose the excess weight she was carrying around - she started reaching for snacks that would stabilise her blood sugar. “I used the linking principles from CogniDiet, which meant always linking a protein to a fat and a carbohydrate for a smoother glucose release,” she says. Her favourite snacks to make were smoothies comprised of 75% green veggies and 25% fruit (like berries) with a spoonful of coconut oil or avocado. She also enjoyed eating almond butter-topped apples. The combos staved off her cravings for sugar—which helped her lose 36kgs in just 1 ½ years.
Dessert hummus with fruit
Sarah P., lost 22.5kgs
While spending time at a weight loss resort, Sarah fell in love with the chef’s peanut butter hummus—a dessert hummus made with chickpeas, peanut butter, water and honey. “It’s sweet enough to satisfy cravings, and the [suggested] 60g portion is small enough that it ends up being far fewer kilojoules than if I ate a spoonful or two of peanut butter from the jar,” she says. She loved spreading the hummus on a banana or apple as an after-dinner treat. “I didn’t even crave dessert anymore. It makes me feel like I’m not depriving myself,” she says.
Raw and roasted veggies
Michelle S., lost 72kg
Michelle credits her incredible weight loss to veggie-based snacks. Her favourites: orange and yellow vegetables like carrots, capsicums, and sweet potatoes. They’re loaded with carotenoids, which research suggests might help lower waist circumference, body mass index, and insulin resistance. “I’ll often eat them plain and raw since sauces aren’t worth the kilojoules,” she says. When she needs something with a little more oomph, she’ll slow roast the veggies and sprinkle them with crushed cashews or sliced almonds. Pro tip: To ensure you have enough roasted veggies to last you the week, prep them in advance and pre-portion one cup servings into Tupperware containers.
Lisa G., lost 33kgs
While working to shed more than 30kgs, Lisa’s go-to was the 3-2-1 Mug Cake. (To make it, mix 3 Tbsp cake mix with 2 Tbsp water in a mug and microwave for 1 minute.) “It gave me my fix without overdoing it,” she says. “It made me feel like I was eating the real thing, just a healthier version of it.”
Homemade guacamole with tortilla chips
Jaz J., lost 22.5kgs
“I’m a lover of all things spicy, and when I was heavier, one of my go-to snacks was spicy chips,” says Jaz, who founded her own line of ab-sculpting belts after losing the weight. To satisfy that desire for her old favourite, she’d enjoy homemade guacamole and tortilla chips.
“Avocado is a great healthy fat, so it’s a good option for someone looking to feel fuller longer, as long as you watch your portions,” she says. Making the guac herself allowed her to add as much heat as she wanted, while the tortilla chips delivered the crunch she craved. To keep kilojoules in check, measure out a 1/4 cup serving of guac and stick to a small handful of whole-grain chips.
Fruit with nuts and a hard-boiled egg
Christina J., lost 54.5kg
Christina’s favourite snack to curb cravings for sweets is a hard-boiled egg paired with a handful of blueberries or cherries, and nine raw almonds. “It’s so satisfying, and it’s the perfect combo of lean protein, good complex carbs, and healthy fat,” she says.