After an exhausting day, you get home and devour the first food you come across. Despite aiming to choose healthy snacks, you always find yourself not making reasonable food choices.
The truth is that hunger pangs are hard to handle, which is why you should plan about what to snack on if you would like to stay on track in your weight loss journey.
You may ask, what qualifies to be a healthy snack? Well, a healthy snack should not add a lot of calories to your daily intake. In addition, it should also keep you fuller for longer.
In this simplified guide, we’ll discuss the best snacks for weight loss. Keep reading to learn more.
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The 10 Best Snacks for Weight Loss
Here are healthy snack ideas that you can choose from:
Nuts are a healthy snack since they are high in fat. You don’t need to avoid them if you’d like to lose weight sustainably. Almonds are rich in protein, fiber, and healthy fats, all of which helps to keep hunger at bay, improve heart health, and help you lose excess body fat, especially stubborn belly fat.
Whenever you feel the urge to snack, grab a handful and eat them with dark chocolate or dried fruit. You can also opt for almond butter and spread it on an apple. One ounce of almonds (23 almonds) has 164 calories, 6 grams of protein, and 4 grams of fiber.
If you’re craving a sweet snack, frozen grapes can help satisfy those cravings. Because they’re sweet, you can savor them slowly to avoid overeating them since they have a handful of calories. Even though grapes are high in sugar and calories, they’re great for someone with a sweet tooth.
A cup of grapes has approximately 100 calories, and thus you shouldn’t overfeed on these sweet fruits.
This is another sweet snack for chocolate lovers and those with sweet tooth. As unhealthy as it might sound, dark chocolate makes a healthy snack for some reason. If you prefer desserts, you can skip a glass of wine and opt for a small chocolate treat instead.
The same way a glass of wine after dinner is healthy, a scoop of chocolate can make a perfect treat. Therefore, give yourself a little treat of chocolate to satisfy those afternoon cravings – don’t beat yourself up.
Although grapefruits are high in calories, they also make healthy snacks. You can reap the benefits of this ruby fruit by eating it as a snack.
A whole grapefruit has approximately four grams of fiber and 100 calories. Not to mention that it’s rich in vitamin C. That’s a lot of nutrients for a snack. So, go ahead and include this tart citrus fruit into your snack list.
A study found out that people who ate grapefruit as a snack lost 3.5 pounds in three months. Grapefruit has been found to help in curbing appetite since it lowers insulin levels.
Snacks serve different purposes, including filling nutritional gaps and fighting hunger pangs when dieting. That’s why you should choose a snack that’s nutrient-dense, such as yogurt.
When you couple yogurt with fruit, you get calcium, fiber, protein, gut-healthy probiotics, and vitamins.
The best yogurt for weight loss is plain yogurt. If you’d like to add your flavor, blend it with fruit. A fruit adds natural sweetness, fiber, and taste, enabling you to snack without getting bored.
Flavored yogurt delivers a lot of extra calories and added sugar, which is why you should avoid it. Low-fat plain yogurt and whole milk are healthy snacks you can opt for.
And for those looking for more protein in their snacks, you can opt for Greek yogurt, which has almost double the protein content as compared.
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High in fiber and low in protein, popcorn is an excellent nighttime snack. One ounce serving of air popcorns (about three cups of air-popped popcorns) has four grams of fiber and approximately four grams of protein. However, keep in mind that this will add 110 calories to your daily count, which means you shouldn’t overfeed. Popcorns is a whole grain, and that’s why it’s a healthy snack.
Oatmeal is a good source of fiber. It’s a complex carb, which means it fills you up without causing spikes in blood sugar. Eating more fiber helps people lose weight.
While many people eat it as a breakfast meal, a small bow of oat can make a hearty, delicious snack to keep you going during the day. Make sure you go with unsweetened oatmeal.
Eating fruits provides the body with vitamins and minerals and aids in weight loss since it’s packed with filling fiber.
If you’re to snack on dried fruits, go for dried fruits with no sweeteners or added sugar. You can pair dried fruit with nuts to get a good balance of proteins and healthy carbs. Dried fruit is an excellent snack to keep you going during the day.
If you want an afternoon snack, you can skip the vending machine and save some money while at the same time getting nutrients by opting to eat some hummus.
Try combining cut veggies with some hummus. A serving of hummus, which includes two tablespoons of hummus, paired with vegetables can help satisfy the afternoon “munchies.”
The good thing about this snack is that it’ll provide you with complex carbs and proteins that will help you make it to dinner time.
Chickpeas have a nutty flavor and meat texture. They are loaded with plenty of satisfying fiber and proteins, two things that can help keep your weight in check. Try roasting your chickpeas to make them crunchy.
A ½ cup of chickpeas can make a sizeable serving containing approximately 100 calories, five grams of fiber, and five grams of protein.
- The Keto Box – The Keto Box offers 10+ Keto snacks that will be delivered to your doorstep every month. These monthly boxes are not customizable, but each one has different types of snacks specified for different months.
Healthy snacks for weight loss can help you stay on track. Having ideas for what snack to pack for work or grab from the store will help you make reasonable choices. This will help you keep going till your next meal and ensure you don’t overeat.
Remember to go for nutrient-dense snacks (those rich in protein, minerals, vitamins, and fiber). Such snacks will provide your body with the right nutrition and also keep you feeling full for longer. Make sure you don’t forget to hydrate frequently – water helps to keep your hunger hormones at bay.
FAQ About Healthy Snacks for Weight Loss
While whole foods such as vegetables, proteins, grains, and fruits supply your body with essential nutrients, healthier snacks help you stay on track in your weight loss journey. Here’s how healthy snacks promote weight loss:
Keeps you from overeating. If you are cutting down on your eating portions or skipping meals to lose weight, you’ll need a snack between meals to fend off hunger. A healthy snack may help you curb food cravings and keep you from overeating your next meal, especially when the snack is high in protein and fiber.
Provide your body with nutrients. Healthy snacks for weight loss such as those we’ve discussed in this guide can provide your body with macronutrients such as protein, carbohydrates, and fats, and micronutrients such as minerals and vitamins. Consuming nutrient-dense snacks can help promote weight loss in the long run. A study done on 120,000 adults over two decades by the Department of Nutrition at Harvard School found that people who ate a diet rich in vegetables, yogurt, whole grains, and nuts were more likely to lose weight than gain it.
Control sugar cravings. If you have a sweet tooth, snacking on a high-fiber, high-protein snack can help alleviate the urge to snack on sugary foods whenever you feel hunger pangs. Fiber slows down digestion and absorption of nutrients in the gastrointestinal tract while proteins also take longer to digest.
When losing weight, make sure you choose healthy snacks as they’ll give you the above benefits.
A healthy snack should be part of your weight loss routine. A healthy snack constitutes fat, fiber, and protein. All these nutrients not only keep you full for longer but also add extra nutrients to your body. Think of snacks combination such as almond butter with an apple or carrots and hummus as good combinations. The above benefits of healthy snacking may help you not to overeat in your next meal.
Nighttime snacking is discouraged because many people reach for chips and ice cream rather than yogurt and fruits. That’s not to say that you shouldn’t have a treat in the evening or after dinner. Some of the favorite healthy snacks you can have in the evening include popcorn and chocolate.
One thing, if it’s the hunger that’s driving you to snack after dinner, you can choose more filling options. If you must snack, serve yourself onto a plate rather than eating from the container where you’re likely to overeat.