Snacks make everything better, period. In addition to preventing irritability caused by hunger, snacks can help enhance energy and give additional daily nutrients. And while “healthy snacks for weight reduction” may sound like an oxymoron, snacking is an essential element of any diet, regardless of your weight loss goals.
Creating a perfectly portioned snack is more difficult than it sounds. Don’t fret. There are healthy snacks you can buy or cook at home. While some of these snacks are low in calories and high in fiber, others are high in fat and protein (for all you keto dieters out there). There is something for everyone and every palate.
Is snacking compatible with a healthy diet?
Of course! Choose a snack that is rich in protein, fat, and/or fiber. All of these nutrients require more time to digest, so they make you feel full. Snacks are also a fantastic method to get more nutrients throughout the day. Consider healthy snacks such as carrots and hummus, apples with nut butter, and whole-grain crackers with cheese. Additionally, if you allow yourself to become excessively hungry, you are more likely to overeat during your next meal. Even though chips and sweets are typically considered “snack” items, snacking can prevent overeating.
You might believe that calories are the most essential aspect of snacking when it comes to weight loss. However, 100 calories of jelly beans will not leave you full, however 200 calories of almonds and dried fruit would. Not that calories don’t matter, but it’s also crucial to choose a snack that provides nutrients and satisfies your hunger.
Looking for suggestions for healthy snacks? Read on to discover snack recommendations for weight management.
1. Dates
Dates because they are sweet, high in fiber and antioxidants, and high in sugar.
2. Cheddar Cheese
Cottage cheese is an excellent protein source, which can help you feel full. With only three grams of carbs per serving, it’s also a fantastic keto snack.
3. Fresh Veggies
The fiber in vegetables can assist with bowel movements, blood pressure, and cholesterol levels. The low carb content also makes it a keto-friendly, crispy snack.
4. Pears
Eating whole fruits, such as pears, is beneficial for weight loss since they are not only high in fiber but also demand more chewing and mindfulness, which can help you feel fuller.
5. Almonds
Nuts are a healthy snack option. And despite their high fat content, you do not need to avoid them if you are attempting to maintain your weight.
Almonds, for example, provide filling fiber, protein, and healthy fats. They suppress appetite, promote heart health, and may even aid in the loss of abdominal fat. One ounce of almonds contains 23 almonds and has 172 calories, 3 grams of fiber, and 6 grams of protein. Grab a few and combine them with dried fruit and dark chocolate, or spread almond butter on an apple.
6. Yogurt
Yogurt is an ideal snack for filling nutritional gaps since it contains calcium and fiber, two elements that are commonly under consumed. Yogurt with fruit provides calcium, fiber, protein, and gut-healthy bacteria (see what happens to your body when you don’t consume sufficient fiber).
Choose plain yogurt and add your own fruit for fiber and natural sweetness. Typically, flavoured yogurt is loaded with additional sugar and calories. Whole milk and low-fat plain yogurt are also healthy options.
7. Hummus with vegetables
There are two advantages to this snack. Hummus is an excellent source of protein and fiber, both of which help you feel full and content. Secondly, carrots contain beta-carotene, which your body converts into vitamin A. Vitamin A is beneficial for your vision, immune system, and cholesterol levels.
In addition, consuming more vegetables can facilitate overall weight loss because vegetables are more satiating, so aiding in appetite control.
8. String cheese served with cashews
The combination of string cheese and cashews is rich in protein and healthy fats. Choosing light or low-fat versions of snacks such as cheese might help you effortlessly reduce fat and calories while on a diet.
9. Peanut butter on whole grain bread
Due to its high carbohydrate content, bread is sometimes stigmatized in weight loss programs like keto. But if you consume the correct kind of bread, you may still occasionally enjoy a slice.
Avoid white bread and other products prepared with refined grains, such as bleached flour. Typically, these will include little to no fiber. Choose whole grain bread instead, as it has more fiber and nutrients such as B vitamins, iron, and folate.
Research suggests that toasting bread can reduce its glycemic index — a measure of the likelihood that an item would cause a blood sugar surge. However, additional research is required to identify the extent to which toasting reduces the GI of whole wheat bread and how this may affect weight loss.
10. English muffin topped with avocado
Avocados are nutrient-dense and abundant in healthy mono- and polyunsaturated fats, making them beneficial for heart, eye, and skin health. In addition, the fiber in whole grains might help you feel fuller and enhance digestive health.
Those who eat avocados were significantly less likely to gain weight than those who did not.
11. Kale chips
Replace your regular potato chips with kale chips. The leafy green vegetable is rich in protein, fiber, and antioxidants such as beta carotene, lutein, and zeaxanthin. Kale can also help with weight loss.
12. Almonds combined with pomegranate seeds
Women who consumed 1 1/2 ounces of nuts as part of a low-calorie diet for three months lost more weight than women who did not consume nuts, according to a research published in the Journal of Research in Medical Sciences in May 2014. Consider combining 1/4 cup of almonds and 1/2 cup of pomegranate seeds. In addition to satisfying your sweet taste, the fruit’s water and fiber will help you to feel fuller.
13. Chia pudding
The little yet strong seeds are also rich in protein and fiber. They are excellent for weight loss. They absorb up to ten times their weight in water, so they swell in the stomach and help you feel full. Try them with unsweetened almond milk, chopped walnuts, and dried blueberries in a delicious chia pudding.
14. Sweet potato casserole with nut or seed butter
Sweet potatoes are not limited to only lunch and dinner. The orange tubers’ sweet flavour and six grams of fiber make them a delicious snack. Add a protein-rich topping, such as almond butter or tahini, for added staying power.
15. Bowl of Tropical Smoothie
A fruity smoothie bowl is a healthy source of fiber despite its vivid flavour. Fiber-rich foods, such as fresh fruit, might help you feel full longer. This bowl’s star ingredient is frozen mango, which supplies more than half of your daily vitamin C in just one cup. Almonds and coconut provide additional fiber and a dose of healthy fats to balance out the snack and keep you feeling full.
16. Rice Cake Open-Faced Sandwiches
Rice cakes are a low-carb, light, and crunchy basis for any type of sandwich. As a healthy fat and protein source to keep you full, spread nut butter on toast, and instead of jelly, add fresh berries for a naturally sweet twist. You may even crush the raspberries into a jam-like consistency before spreading them on top. This delicious combination is also sugar-free, yet can still satisfy your sweet tooth.
17. Cucumber Medallions
Cucumbers contain almost 95% water, making them a nutritious, hydrated snack with a delightful crunch. Simply top cucumber rounds with hummus, crumbled feta, black pepper, and basil for a nutritious snack option at the last minute. You can also scoop out the seeds to form vessels for your preferred filling.
18. Fruit Crisps
Are you sick of fresh fruit sitting in the refrigerator? Fruit crisps are a shelf-stable snack that can help you achieve your fruit and vegetable requirements. Look for sugar-free dehydrated, air-dried, or baked fruit crisps. You can simply create these at home by slicing fruit and arranging the slices on a baking sheet lined with parchment paper. Sprinkle with cinnamon, allspice, or any of your preferred spices. Bake at 200 degrees Fahrenheit for two to three hours, or until the desired crispiness is achieved. Eat as a snack or add to trail mix to increase the fiber content.
19. Pea and Pecorino Finger Sandwiches with Mint
Cute tiny finger sandwiches are ideal for keeping on hand as a healthy snack or light lunch. They are filled with flavour from mint and chives and include protein-rich foods such as Greek yogurt and peas. Utilize 100% whole grain or 100% whole wheat bread as opposed to white.
20. Wasabi Peas
If you’re searching for a little heat, keeping wasabi peas on hand can be the perfect answer for that afternoon slump. They are crisp and crunchy, as well as flavourful and high in fiber. You can also add them to your salad or soup for lunch. Certain components in spicy foods may modestly enhance the release of stress hormones such as adrenaline and speed up the body’s ability to burn calories, thereby aiding in weight loss.
To summarize
A snack between meals can help you control your appetite so that you don’t devour your dinner when you eventually settle down to eat. Snacking can also help you consume all the necessary nutrients. On the other hand, snacking all day, especially on meals with low nutritional value, may lead to overeating. When hunger strikes, it is a good idea to have healthy options on hand and to be prepared.