The key to losing weight is to go on a calorie deficit. What this means is to burn more calories than what you consume. Diet is more important than exercise when it comes to weight loss. Resisting cravings also has a negative outcome, as you may end up bingeing what you want to eat and undo your weight maintenance progress. There are so many unhealthy snacks on the market, but in recent years, there are healthy snack options as well. But the best healthy weight loss snacks are natural, nutrient-rich foods such as fresh fruit. Here are some examples of foods you can munch on during your weight loss journey.
Foods that Keep You Fuller For Longer
Oats and beans are high in soluble fibre, which helps keep you fuller for longer and reduces digestive system inflammation. They also help decrease body fat because they make food move along your digestive tract faster. The “good” bacteria in the gut biome utilize soluble fiber as a food source and it has potential benefits for blood sugar regulation.
Healthy fats are essential for weight loss, and they can be found in foods like nuts, avocados, and olive oil. Eating these foods as part of a snack will help you lose weight by increasing feelings of fullness.
High-protein snacks are filling and keep you full for longer. They can reduce cravings and hunger. Protein is important for building and maintaining muscle mass, as well as for bone health. The thermic effect of food is the increase in metabolic rate after eating. Protein has a higher thermic effect compared to carbs and can boost metabolism.
Hard-boiled eggs are a rich source of protein and can help you feel satiated for a longer period of time without adding excessive calories. Another example is yogurt, which is not only an excellent source of protein, but also high in calcium, zinc, B vitamins, and probiotics.
A popular snack for those on a low-calorie diet is popcorn. It keeps you full without having too many calories. The butter and caramel topping is where the calories come from, so make sure to limit how much you add to your popcorn or use a different topping such as paprika.
For a crunchy snack, raw veggies are an excellent option. Red bell peppers and broccoli are high in vitamin C. Some people eat them plain, or you could dip them in something healthy like hummus for extra plant-based protein content. The more popular vegetable sticks are celery sticks and carrot sticks.
Edamame is a type of soybean and they are low in calories. They also help you feel fuller for longer and are high in protein and other nutrients.
Nuts contain unsaturated fatty acids and other nutrients, making them a smart snack choice for heart health. However, some types may be high in calories, so it’s important to pay attention to portion sizes. They are usually roasted and can be plain or flavoured, and each package can contain only one type of nut or they can be mixed. Nuts are nutrient-dense snacks that are packed with protein and are convenient because they can easily be taken anywhere as a savory snack. If you have a sweet tooth, some brands sell nuts that come coated in yummy dark chocolate or coffee caramel – but again, they require portion control because of the fat content that comes from the coating.
Avoid Processed Snacks
Many pre-packaged or processed snacks are high in calories and saturated fat but low in nutritional value. Avoid these at all costs. If you are craving potato chips, there are healthy choices available as an alternative to chips, such as plant-based or veggie chips. You can purchase them in stores or make them yourself. Simply toss some raw-cut veggies with extra-virgin olive oil and optionally with seasonings such as salt, pepper, and paprika. Then add onto a baking tray and bake for healthful snacks you can eat on its own or dip in some hummus. If you don’t want to make them yourself, you can easily find kale chips, tempeh chips, sweet potato chips, or other alternative to potato chips in stores.
Snacking While Trying to Lose Weight
The main thing to lose weight is diet. No matter how much you exercise, if your diet is not controlled, you won’t see results. Therefore, it’s important to choose snacks that are high in fiber and lean protein, low in sugar and unhealthy fats, and that will keep you full without too many calories. Try snacking on nuts, seeds, yogurt, vegetables, and fruits. These are all packed with fiber which helps you feel full longer and also keeps your blood sugar levels more stable. Switching from high-fat snacks to nutritious snacks will not only aid in weight loss but will allow you to increase your health benefits as well.