Metabolism is a complex process that ensures our bodies are fueled through burning energy, and also plays a vital role in overall health. While it may seem like an enigma, understanding the factors that control metabolism can empower us to make informed choices and optimise our body’s energy expenditure. Factors such as our body composition, level of physical activity and diet all directly affect metabolism.

If you’re looking at boosting your metabolism, healthy snacking can be a great tool for several reasons:

• Steady energy levels: eating regular snacks helps maintain consistent energy levels throughout the day. When there are long gaps between meals, blood sugar levels can drop, leading to feelings of fatigue and lethargy. By having nutritious snacks between meals, you provide your body with a steady supply of fuel, which can help sustain energy levels and prevent crashes.
• Increased thermogenesis: thermogenesis refers to the process of heat production in the body. Digestion and absorption of food require energy, and consuming small, frequent meals or snacks can slightly increase your metabolic rate. This is known as the thermic effect of food.
• Maintenance of muscle mass: high protein snacks ensures there is a continuous supply of amino acids (building blocks of proteins) to the muscles, promoting muscle maintenance and repair.

These metabolism-boosting snacks all contain a good source of protein and fibre, as this will help regulate appetite and prevent overeating at main meals. They contain approximately 150 calories with the following measurements:

• ½ cup or 160g Greek yoghurt with ½ cup berries
• 3 tbsp Hummus + 1 cup veggie sticks
• 1 medium apple + 2 tsp peanut butter
• 3 cups air-popped lightly salted popcorn
• 2x rice cakes with 2 tbsp avocado
• 30g Unsalted nuts

Here are some more snack ideas that take a little bit of extra time to prepare!

Protein balls (serves 18) – 130 calories per 1 ball

Ingredients:

• 75g raw walnuts
• 75g raw almonds
• 20 fresh pitted dates
• 4 tbsp cocoa powder
• 1 tsp vanilla extract
• ½ tsp ground cinnamon
• 100g protein powder
• ½ cup coconut (for rolling)
• 100g rolled oats

Method:

1. Process nuts, oats, cocoa, cinnamon and protein powder until the mix looks crumbly.
2. Add dates, vanilla extract and process again until mixture comes together.
3. Add a splash of water if you need to roll the mixture into balls.
4. Roll the balls in coconut.
5. Store in the fridge for up to 4 weeks.

Spicy Baked Chickpeas (serves 5) – 143 calories per serve

Ingredients:

• 600g can chickpeas (drained, rinsed)
• ½ tsp sea salt
• 2.5 tsp sweet paprika
• ¼ tsp chilli powder
• 2 tsp ground cumin

Method:

1. Preheat oven to 150°C fan forced. Line a baking tray with baking paper.
2. Place chickpeas on prepared tray. Sprinkle with spices and toss gently to coat.
3. Roast chickpeas for 1 hour or until golden and crispy. Cool chickpeas on baking tray.

Store in an airtight container, at room temperature, for up to 2 days.