Learn what to look for in a snack so that it supports your weight loss objectives, as well as how to incorporate healthy evening snacks into your diet.
While you may have been taught that nibbling is a no-no when attempting to lose weight, there are a number of benefits to snacking. For instance, consuming a snack in between meals can help you control your appetite so you don’t devour your dinner when you finally settle down to eat.
Can I still snack and lose weight?
Yes! If you allow yourself to become too famished before your next meal, you are more likely to overeat. Including refreshments in your diet will help you control your appetite. Choose a refreshment that is rich in protein, fat, and/or fiber. All of these nutrients require more time to assimilate, so they make you feel full.
Snacking can also help you consume all the necessary nutrients. On the other hand, grazing all day, especially on foods with little nutritional value, may lead to overeating (but if you’re a natural grazer and it works for you, keep grazing!).
When hunger strikes, it is helpful to have nutritious snack options on hand so that you are prepared. Many of these weight-loss foods are also excellent options for on-the-go munchies. Here, we address some common concerns about snacking and provide a list of 10 healthy snacks for weight loss.
1. Almonds
Nuts are a healthful snack option. And despite their high fat content, they could lead your list of healthy snack foods.
Why? Almonds provide filling fiber, protein, and healthful fats, to begin with. They suppress appetite, enhance heart health, and may help you lose belly fat.
A one-ounce serving of almonds contains 23 almonds and contains 172 calories, 3 grams of fiber, and 6 grams of protein.
Consume them as they are, couple them with dried fruit and dark chocolate, or spread almond butter on an apple.
2. Grapefruit
This ruby fruit’s health advantages can be obtained without following a grapefruit diet. Grapefruit is not a weight-loss miraculous fruit. However, it provides minimal calories in a satisfying portion, along with fairly potent antioxidants.
It is essential to note that grapefruit can reduce the efficacy of some medications. Consult your healthcare provider before adding grapefruit to your diet on a regular basis if you are currently taking medication.
A whole grapefruit contains approximately 271 calories and 5 grams of fiber. It provides 100 percent of your daily vitamin C requirements. This tart citrus fruit contains a great deal of nutrients.
3. Chickpeas
Make chickpeas a pantry essential so that you always have them on hand for when hunger strikes. They have a hearty texture and a nutty flavor, as well as an abundance of fiber and a small amount of protein, making them ideal for dieters.
A half cup of chickpeas contains approximately 150 calories, 8 grams of protein, and 7 grams of fiber. Try roasting or air-frying them for a crunchy nibble that is easy to transport.
4. Grapes
Grapes are naturally sweet, but they can be enjoyed slowly and individually to satiate a sweet tooth. A cup of grapes contains approximately 100 calories. Try freezing grapes for a quick nibble, or pair them with cheese for an easy-to-pack office snack.
5. Chocolate
Weight loss does not require giving up your favorite cuisines. Believe it or not, giving yourself small indulgences may be the key to weight management success. Completely avoiding the foods you appreciate sets you up for failure; you may also end up overeating in the long run just to feel satisfied.
If you enjoy wine with dinner, you should make space for it. Prefer sweets? Replace the beverage with a miniature chocolate treat. Or, if you decide to have both, that is also acceptable. Enjoy your indulgences and begin the following day with a nutritious brunch. It’s all about equilibrium.
6. Popcorn
Popcorn is rich in fiber and contains a small amount of protein. A one-ounce serving (about three tablespoons) of air-popped popcorn contains 4 grams of fiber, nearly 3 grams of protein, and 110 calories. This combination makes it a substantial nibble.
3 cups of popcorn is a substantial portion, particularly when compared to other crunchy, salty snacks such as chips. You can create your own bagged popcorn or purchase it from numerous companies.
7. Yogurt
Yogurt is a nutritious and delicious snack that can cover nutritional gaps. Fruit-flavored yogurt contains fiber, calcium, protein, and gut-healthy prebiotics and probiotics.
Choose plain yogurt and add your own fruit for natural sweetness and fiber, as flavored yogurt typically contains a great deal of added sugar, extra calories, and minimal fiber, if any. If you’ve always chosen fat-free yogurts because you believed they were healthier, despite your preference for higher-fat dairy products.
Fat-free yogurt is the healthiest option; therefore, if you favor full-fat or reduced-fat yogurt over fat-free, you should consume it.
8. Hummus
Snacks containing both complex carbohydrates and protein will keep you satisfied until dinner. Therefore, avoid the vending machine and satisfy your afternoon hunger with a healthy snack you prepared at home. You will save money and receive greater nutritional value.
2 tablespoons of hummus contains close to 2 grams of fiber per serving. Pair hummus with raw vegetables such as sliced bell peppers, celery, and carrot sticks to satisfy your appetite.
9. Oatmeal
Oatmeal is a complex carbohydrate that aids in satiety without increasing blood sugar levels. In addition, it is an excellent source of fiber, and eating more fiber aids in weight management. While we typically associate oats with breakfast, a small bowl of oats also makes for a satisfying, filling, and delectable snack.
Keep one or two packets of unsweetened instant oatmeal at your desk or prepare overnight oats in a mason container to make this snack more convenient.
10. Dried Fruit
Dried fruit is a nutritious and portable refreshment. Fruit aids in weight control because it is rich in satisfying fiber (as well as essential vitamins and minerals).
Look for dried fruit with no added sugar or sweeteners, and combine it with nuts for a snack that provides a balance of nutritious carbohydrates and protein, as well as more stamina. Also a wonderful option to keep at your desk at work is dried fruit.
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