Often resolutions for weight loss journeys for some people are never realized because the commercialized idea of diet foods is just unappealing and unappetizing.
However, the modern weight loss culture has revolutionized the idea of ‘weight loss foods’ by creating diet snacks that are both delicious and healthy.
Finding these healthy snacks can be hard, as there are endless aisles of unhealthy processed foods to choose from. To make your first step toward weight loss easier, here’s a compiled guide that will help you understand:
- What is healthy snacking?
- Healthy snacks for weight loss
Despite having associated with a negative connotation of being ‘unhealthy’, snacks are more than just bags of processed foods, they are the bridge of energy that help you between meals.
What is healthy snacking?
The time between the three essential meals of the day can be long, and within those gap hours, healthy snacking can provide a quick pick-me that will help boost energy and manage blood glucose levels from dropping. It also helps keep you sufficiently full until the next meal to prevent over-eating.
There are a lot of pre-packed healthy snacks at the stores, but how to know if they are healthy? Checking the Nutrition Facts label, which provides information on calories, serving size, sodium, fat, and added sugars.
It is essential to pay attention to the serving size suggested on the label, to be in control of the amount of your intake, It is better to portion out an appropriate serving and put the rest away for later.
In 2020, the Dietary Guidelines Advisory Committee found some strong evidence between portion size and body weight. The data suggested that the availability of large portions (of meals/food) can override the regulation of energy balance and could lead to obesity. (1)
How to be mindful while healthy snacking?
- Portioning out the appropriate amount of the snack can provide a good balance between enough calories and satisfying the cravings, controlled serving prevents unwanted weight gain.
- Pick low-calorie snacks, that have no added sugars, e.g., eating an apple is a healthier snacking option than a bag of chips.
- opt for whole-grain snacks, fruits, vegetables, and low-fat dairy products.
- Real fresh fruit is a far healthier option than a fruit-flavored drink. Foods and beverages that have sugar or corn syrup listed as one of their ingredients are not healthy snack choices.
- Pairing snacks that have protein and carbohydrates will help you feel full for a longer period. E.g., an apple with string cheese or carrots with hummus, etc.
Healthy Snacks That Can Help You Lose Weight
Mixed nuts
Not too long, nuts were deemed as unhealthy snacks, but as more health information came to light, nutrition experts agreed that seeds are a part of a well-balanced diet. Mixed nuts are a great choice for healthy snacks to eat.
A study showed that the consumption of nuts and seeds may help lengthen life by lowering the potential risk of heart disease and diabetes. Here are some of the other benefits that make them worthy of being a healthy evening snack for weight loss:
- They are high in protein.
- Loaded with antioxidants
- Aid in weight loss
- Increase good cholesterol and lower bad cholesterol
- Great source of fiber
They contain a broad range of nutrients that support overall health such as:
- Copper: promotes fat burning by blocking the cycle that usually turns it off.
- Magnesium: correcting a magnesium deficiency in the body can help it function more efficiently and help normalize metabolism.
- Vitamin E: the antioxidants from vitamin E aid in weight loss.
Some on-the-go nuts that you can choose to snack from are walnuts, brazil nuts, almonds, macadamia nuts, hazelnuts, pine nuts, and cashews
Red bell pepper with guacamole
Red bell peppers with guacamole are an excellent choice of nutrition as they are a source of both macronutrients and micronutrients.
A single serving has about 7 grams of healthy fat and about 2.6 grams of net carbs, which makes this combo an amazing snack for the keto diet or a healthy snack for weight loss.
Additionally, both ingredients have high nutrition profiles such as:
- Red bell peppers: Loaded with Vitamin A, Vitamin C, fiber, and folic acid. They contain a compound called capsaicin that increases the fat-burning rate and suppresses appetite to help with weight loss (4)
- Avocado: packed with potassium (helps to shed weight), folate, and healthy fats. It is also good for the heart, eye, and mood. The dietary fibers in avocado help reduce the risk of weight gain due to various mechanisms and improve satiety, and inhibition of fat absorption. (5)
Greek yogurt and mixed berries
A study has shown that fruits are relatively low in energy but are an excellent source of antioxidants and prebiotic fibers, which promote digestive health. Yogurt, on the other hand, is a nutrient-dense food that is a good source of dairy protein, magnesium, calcium, vitamin B-12, and other key fatty acids.
Combining Greek yogurt and mixed berries could provide prebiotics, probiotics, high-quality protein, important fatty acids, and a mixture of minerals and vitamins. There is evidence that suggests yogurt consumption may reduce weight gain and lower incidences of type 2 diabetes. (5)
Some additional health benefits of Greek yogurt and mixed berry for weight loss are:
- Berries are filled with antioxidants like anthocyanins (prevent inflammation) and ellagic acid, which helps fight against free radicals
- Berries are diabetic-friendly as they improve blood sugar levels and insulin response
- Berries are also a good source of fiber, including soluble fiber that has low net carb content.
- Greek yogurt is rich in protein and when consumed helps feel fuller for a longer time.
Apple slices with peanut butter
Both apple and peanut butter are good for health, they have anti-inflammatory properties and help manage sugar levels, promoting better digestive health to manage weight.
Apple-peanut butter has approximately around 283 calories, with around 16 gms of fat, 8 gms of protein,16 gms of fat, and 7 gms of fiber which are the appropriate amount of nutrients to kickstart the day.
Research indicates that fruits and nuts each have their anti-obesity effects making the apple e and peanut butter combo a great snack option for those trying to lose weight (6)
The various nutritional components of fruits and nuts, such as protein and fiber play a vital role in increasing the feeling of fullness and aid in the reduction of total calorie intake.
Some additional benefits of apples and peanut butter for weight loss are:
- Apples: Loaded with important antioxidants and flavonoids, and is high in fiber. It contains phytonutrients (7) and antioxidants that help in reducing the risk of developing hypertension, cancer, and diabetes
- Peanut butter: Rich in potassium, and proteins and helps in reducing the risk of high blood pressure, heart disease, and stroke. Good for bowel health that helps manage weight.
Cottage cheese and fruit
An excellent source of protein, cottage cheese has a low-calorie count. For about a hundred grams of cottage cheese, there is 20g of protein. The high protein level keeps one full between meals and reduces calorie intake while helping weight loss.
It is best paired with fruits, as it primarily consists of casein protein that moves through the digestive system slowly and keeps one feeling satiated.
A study has shown that a happy gut microbiome in cottage cheese is the best cheerleader for weight loss (8)
Celery sticks with cream cheese
Celery has a reputation for being a diet food because it is incredibly low in calories and can be enjoyed without the fear of putting on weight. A cup of celery has about 16 calories, which amounts to just 1% of the daily limit of a 1,500-calorie diet, and each celery stalk has about 10 calories. (9)
Celery can be enjoyed with cream cheese for added flavor and guilt-free snacking. It can be replaced with higher-Cal foods to reduce the intake of calories and lose weight.
Some additional benefits of eating celery for weight loss are
- It boosts the intake of essential vitamins and keeps one active and healthy while losing weight
- Helps blood clots and supports bone health
- Supports nerve functions and cardiovascular health
Kale chips
The hard part about giving up unhealthy snacks is the savory potato snacks that are filled with fat and sodium. However, kale chips are the perfect replacement for them that provides the same satisfaction without affecting the diet.
Kale chips are low-energy-density food, which means one can eat a lot of them without adding any calories to the diet. It makes for the perfect weight loss food that also gives an energy boost.
Some other benefits of kale chips as weight loss-approved food are:
- Rich in antioxidants
- Reliable source of vitamin K
- Excellent source of vitamin B
- Versatile
Dark chocolate and almonds
Dark chocolate is rich in fiber and nutrients and has low sugar levels than milk chocolate. There have been studies that suggest it contributes to weight loss, but the evidence is not very strong.(10)
Almonds, on the other hand, are excellent for weight loss, and heart health. As they are rich in fiber and protein, they aid in shedding kilos by boosting heart health. As per a study published by the International Journal of Obesity, the almond diet contained a total of 39% fat including 25% heart-healthy monounsaturated fats.(11)
Cucumber slices with hummus
One cup (104g) of cucumber serving contains about 16 calories, while an entire cucumber (300g) contains only 45 calories. This means one can eat plenty of cucumbers without worrying about gaining weight.
Cucumbers are best paired with hummus, which is packed with fiber, complex carbohydrates, and protein. Because it has slow digesting carbs, eating it as a snack keeps one feeling fuller for a longer time.
A piece of fruit
The ideal addition to diet snacks is fruits as they contain little to no fat. They are packed with high levels of vitamins, fiber, minerals, protein, and everything else needed to stay fit and healthy
They are also helpful in keeping heart diseases, diabetes, and high blood pressure at bay. Some of the fruits that are weight loss friendly are:
- Bananas
- Apples
- Avocados
- Berries
- Melons
- Grapefruit
- Pomegranate
- Papaya
Cherry tomatoes with mozzarella
The key to snacking healthy is eating foods that help keep one full without adding calories, cherry tomatoes are just that snack. A cup of cherry tomatoes (about 10) has only 30 calories, which is 2 percent of 1,500 calorie diet. They are also a good source of fiber with about 2 grams in 1 cup serving. Adding fiber to the diet helps lose weight. (12)
As for mozzarella, it serves as an exceptional source of protein for a high-protein diet which makes it excellent for weight loss. There is about 222mg of calcium in one ounce of skim mozzarella cheese and is considered a low card food that contains 0.79 grams of carbohydrates.
They make a great combination for a diet snack and can also be paired with a bowl of salad of choice.
Chia pudding
Chia seeds are packed with nutrition, they are full of omega-3 fatty acids, calcium, antioxidants, phosphorus, copper, magnesium, iron, and zinc.
A study suggested that chia seeds contain antioxidants (that help in weight loss) that are protective of the heart and the liver and help extend longevity by keeping cancer at bay. As it is a rich source of fiber it aids in digestion that keeps the weight in check along with high blood pressure, type 2 diabetes, and depression.
Chia seed pudding
While there isn’t evidence that points out how chia seeds help in weight loss, they are high in fiber which increases satiety. They are also a good source of protein and fat that are both filling and prevent overeating.
Chia seed pudding can help prevent hunger as it takes longer to digest and can be snacked on between meals.
Hard-boiled eggs
Boiled eggs are always part of fitness enthusiasts’diets, but are they helpful? Yes, as they are low-calorie foods, they help keep your intake in check. This helps in weight loss as well as cardiovascular diseases, increased metabolism, and blood pressure.
It reduces the level of hunger hormone ghrelin compared to other high-carb diets. Studies suggest that eggs boost metabolic activity and increase the feeling of fullness. Eggs can be a great snacking option to help prevent overeating.(13)
Baby carrots with blue cheese dressing
Baby carrots are orange because of an antioxidant called beta-carotene, which allows the body to readily convert to vitamin A. As per studies, vitamin A can aid weight loss and assist in reducing belly fat, particularly visceral fat. Antioxidants in carrots promote fat loss and prevent the body from obesity-related health issues called hypertension.
Blue cheese has calcium that is linked to anti-obesity mechanisms, that help reduce body weight from fat. Studies have shown that consuming blue cheese helps manage visceral fat levels and maintain gut health.
Cheese with crackers or fruit
Cheese has a high calcium level that helps with several health benefits. It is rich in protein and phosphorus helps in digestion and promotes gut health and increases satiety that helps ward off cravings for unhealthy foods.
Some diet-friendly cheeses that can be paired with crackers or fruits for a healthy snack are:
- Cottage cheese
- Parmesan cheese
- Feta cheese
Beef jerky or beef sticks
Beef jerky can be extremely delicious and very effective as a part of a healthy diet when losing weight. It is a convenient and versatile snack that can only help you lose weight but also prevent you from gaining it.
Beef is packed with essential goodness that helps in weight loss such as:
- Nutrient dense: It has up to 15g of protein per 100 calories, hence there are no empty calories.
- Protein: beef is naturally rich in protein and consuming it can reduce hunger and increase the metabolism that helps in weight loss
- Iron rich: iron helps carry oxygen to the body’s cells, including muscles, which helps in burning fat.
Consuming it with a well-rounded diet as a snack will significantly help with weight management.
Protein smoothie
Studies have shown that consuming a high-protein diet can help lower the body and keep lean muscle, feel full and lose weight.
Replacing regular snacks with a protein shake may help lower the daily calorie intake which helps in weight loss. The dietary guidelines issued by the American state suggest that an average adult needs about 46-56 grams of protein per day. The amount also depends on an individual’s weight and overall health.
The best time to have a protein smoothie is in the morning at least an hour before a workout or after the session. It helps fuel the day by adding protein and nutrients and keeps one feeling active and energetic for the day.
Bottom line
For the next snacking adventure, venture out into these healthy options and compare the way your body reacts to healthy snacks vs processed snacks.
Choosing one healthy option a day will leave you feeling more fulfilled and enthusiastic about switching to healthy alternatives.
1 Comment
From 80kg to 50kg – this weight loss product gave me the body I always dreamed of. It’s time to say goodbye to stubborn fat and hello to a more confident you.