In this broadcast, Donna Reish, curriculum author of over 100 books, weight loss coach, blogger, and Intermittent Fasting teacher, teaches about the 130 Calorie Snack Concept—that is, that most packaged snacks have 130 calories in them for every 30 grams of snack (or approximately 4.5 calories per gram). This is the case for nearly all packaged snacks–health food store ones and all out “junk food” ones. Donna doesn’t delve into the ingredients in snacks or the macros (that’s a topic for another day). Instead, Donna explains why this matters to those seeking to lose weight:

(1) Calories, or total food intake, really do matter;

(2) The question isn’t how many calories a packaged snack has; the question is how “big” is a 30 gram snack and how satiating is it?;

(3) Stomach filling is based on a combination of volume, fiber, and water;

(4) Many snacks leave us hungry;

(5) Real foods always win–they have all of the fluffy qualities that fill us up (and give us important nutrients);

(6) Snacking is often entertainment–reduce snacks and total number of eating episodes!;

(7) Foods are not good or bad–until they help or hinder your goals.

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Some Take-Aways From the 130 Calorie Snack Concept


1) You, at least in part, believe that calories matter. (95% of people probably do based on actions.)

2) Packaged snacks (even “health food store” ones) all have about 130 calories per 30 grams—the question is “How big is 30 grams?”

3) “Fluffiness”/stomach filling=combination of volume, fiber, water, protein, and fat (in terms of satiety).

4) Some snacks just don’t give the stomach filling needed–and leave us hungry.

5) Many snacks have too many “Six Seductive Craving Combinations” and lead to overeating.

6) Real foods always win! Forget macros and think about realness—they have all the “fluffy” qualities!

7) Snacking is often entertainment–reduce snacks and total number of eating episodes for true satiation, craving reduction, and weight management.

8) Foods are not bad or good. They are neutral—until they help or hinder your health and weight goals.

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