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Are You 100 Calories Away From Weight Loss?

TOTAL HEALTH Nutrition Center Supplement Facts


Are you 100 Calories Away from Weight Loss? 05/18


         TOTAL HEALTH has worked with clients for years on their weight loss journeys & we have heard every success story imaginable, but the one that rises to the top is the “100 Calorie Plan”. The concept is to keep your metabolism running all day at GO versus skipping meals & then making up for it later. Many people have tried skipping meals all day & then eat a modest dinner (700 calories) & still do not lose weight! Why doesn’t this work? The answer is simple ~ after starving your body all day, when you do finally eat, it’s natural for this to get stored as fat to prevent weight loss the next day. When you eat a small amount (100 calories) every 2 hours throughout the day, you keep your metabolism running & are less likely to overeat at mealtime.

            While it is better to select healthy foods, it will not reverse your progress if you mix in comfort foods for a 100 calorie snack. It’s kind of like developing a new habit & as you choose healthier snacks, after a while you’ll buy an apple instead of chips!


Here is a suggested list of 100 calorie snacks:

  • 14 Almonds (Blue Diamond 100 Calorie Pack) or 25 Baby Carrots
  • 15 Mini Pretzel Twists or 10 Baked Tortilla Chips w/ 3 Tbs Salsa
  • 1 Celery Stalk + 2 tsp Peanut Butter
  • 1 Apple, Orange, Peach, Grapefruit, small Banana or Bell Pepper
  • 1 ‘light’ Mozzarella Cheese String or 1 Hard-boiled Egg
  • 1 Slice Raisin Bread or 1 Rice Cake
  • 1 TBS Peanut Butter
  • 1 cup of Chicken Noodle Soup or Low-salt Vegetable Soup
  • 1 cup of Blueberries, Cherries, Grapes, Grape Tomatoes, Cantaloupe or Raw Green Beans
  • 1 cup of Cucumber with 4 oz Non-fat Yogurt
  • 1 pack Instant Oatmeal
  • 1 Brookside Dark Chocolate-Covered Fruit Snack Bag (90 calories a bag)
  • 1 Can of V-8 Original Vegetable Juice (11.5 oz can > 70 calories)
  • 1 container Yogurt (100 calorie size)
  • 2 Oero Cookies
  • 2 oz Canned Tuna (whole can is 5 oz)
  • 3 cups Air-popped Popcorn or 1 bag Skinny Pop Popcorn (.65 oz bag)
  • 4 oz Cottage Cheese (2% fat) or Low-fat Yogurt
  • 4 dark Hershey’s Kisses
  • 4-5 slices of Lean Deli Turkey
  • 5 Dates
  • 5 Triscuits
  • 6 oz Orange or Apple Juice / 8 oz Carrot Juice
  • ½ cup Unsweetened Applesauce, Pineapple Chunks, Nuts (mixed unsalted) or Raisins
  • ½ Whole Wheat English Muffin w/ 1 tsp Honey
  • ½ Small Pita w/ 2 Tbs Hummus
  • ½ of Sunflower Seeds
  • 2 cups Watermelon or Strawberries (about 24)


            So, how do you start on the 100 Calorie Journey? Use this list or start your own list by looking in your fridge or pantry. Always start the day with THE healthiest TREAT you can, so you have a good (happy) start to the day. Some people use a 2 hour reminder on their phone or get a ‘sport’ watch with a countdown timer. When you hit the 2 hour mark, eat your snack & plan for the next one. When it comes to a mealtime, most people are either satisfied with their next snack or they eat ½ the meal. The best we’ve heard is 22 lbs in six weeks! We hope this works for you too!


To order or for additional information, call Jeff at (919) 781-9994 or jeff@totalhealthnutritioncenter.com

These statements have not been evaluated by the Food and Drug Administration. Any products mentioned above are not intended to diagnose, treat, cure or prevent any disease.