Satisfy Your Cravings with Healthy Snacks for Weight Loss

Often resolutions for weight loss journeys for some people are never realised because the commercialised idea of diet foods is just unappealing and unappetising. 

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. In this blog we will look at some of the best healthy snacks for weight loss.  

Best Snacks for Weight Loss 

1. Mixed nuts 

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.  

2. Greek Yogurt with mix 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. On the other hand, yogurt 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 (1). 

3. 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 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 (2). 

4. Cottage cheese and fruits 

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 (3).  

5. Celery 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. 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 (4). 

6. 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. 

 7. Dark Chocolate 

Dark chocolate is rich in fiber and nutrients and has lower sugar levels than milk chocolate. There have been studies that suggest it contributes to weight loss, but the evidence is not very strong. 

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 (5). 

8. 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. 

9. Chia pudding 

Chia seeds are packed with nutrition, they are full of omega-3 fatty acids, calcium, antioxidants, phosphorus, copper, magnesium, iron, and zinc. Chia seed pudding can help prevent hunger as it takes longer to digest and can be snacked on between meals. 

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. 

10. Boiled egg 

Boiled eggs are part of the regular diet for fitness enthusiasts, 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. 

11. Baby carrot with cheese 

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. 

12. Protein smoothies 

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. 

Conclusion 

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. 

FAQs 

1. How to lose weight with healthy snacks? 

Healthy snacks can help you feel fuller, helping you avoid junk food. They also provide nutrients necessary for weight loss like protein, healthy fats, vitamins and minerals.  

2. What type of snacks are good for weight loss? 

High protein snacks are good for weight loss.  

3. Why is snacking important for weight loss? 

According to the research snacking can help you manage hunger, regulate blood sugar and provide important nutrients for weight loss.  

4. Should I skip snacks to lose weight? 

There is no need to skip snacks to lose weight but make sure you only eat healthy snacks.  

 5. Can I eat snacks and still lose weight? 

Yes, you can eat snacks and still lose weight.