The 10 Best Snacks You Need for Weight Loss
There is a trend which associates snacking with gaining weight. However, this does not mean that snacking ultimately leads to weight gain. Research shows that it is not the snacking in itself that is the problem, but rather the snacking habits that we adopt; such as eating snacks with very few nutrients and too many calories to our diets. This means that if you snack right, you will not only keep your energy levels at an all-time high but also ensures that you are better placed to meet your nutritional demands.
Perhaps, you are wondering which snacking habits have the potential to enhance weight loss. When you eat snacks that have the right nutrient ratios and carry the appropriate calorie content, you lose weight easily and stay energized at the same time. When you eat snacks with proteins and adopt regular exercise, you fuel lean muscle mass growth which has the effect of increasing metabolism and caloric burn.
Snacks with fiber aid digestion and deter the tendency to binge on sugars and fats. If you seek to lose weight, settle for snacks with 5 to 10 grams of fiber and protein , with an additional under 200 caloric content. Below are the ten best snacks for weight loss.
1. Mixed Nuts
Nuts are among the best nutritious snacks you could savor on. Their health benefits are detailed in extensive research which justifies that feeding on a mixture of nuts boosts overall immunity and reduces the risk of developing cardiovascular complications. Nuts are also shown to deter the growth of cancerous tissue and to reduce the risk of depression.
However, most people are yet to discover the fantastic weight loss benefits of mixed nuts. Nuts have a perfect fiber, protein, and healthy fat balance. In fact, nuts have 180 calories in every 28 grams. What I love about nuts is they’re easy to bring with you anywhere. Since nuts do not to be refrigerated, they become an easy snack to carry around even when you are not at home.
2. Guacamole and Red Bell Pepper
How do you rate the nutritional value of red bell pepper? Personally, I consider it extremely healthy. Research suggests that even though any other bell pepper is highly nutritious, the red bell pepper contains the highest antioxidant content including quercetin, capsanthin, and beta-carotene.
Equally, the red bell pepper has an ample Vitamin C content. A single large pepper has well above three hundred percent of the vitamin C RDI. For a healthy weight loss snack, pair 85 grams of guacamole with a single, large red bell pepper. This combination will give you fiber and healthy fat while keeping your calorie intake below 200 units.
3. Dry Unsweetened Coconut
I love dried coconut due to its portability, filling ability, and taste. When buying packaged coconut, ensure that your selection does not contain flavors and sugars. Dry coconut is rich in healthy fat such as medium-chain fat. Such fat is necessary in enhancing the metabolic rate, improving brain function in memory-impaired people, and promoting weight loss.
Dry unsweetened coconut has around 185 calories in every 28 grams.
Alternatively, you may want to settle for coconut oil. Coconut oil contains the most weight loss-friendly fat over other cooking oils. Coconut oil has a unique fatty acid combination. These fatty acids are known to possess potent impacts on the metabolic rate. Coconut oil, in particular, eliminates unhealthy abdominal cavity fat. If you dont like the taste of the oil, try a capsule or soft gel.
4. Almonds and Dark Chocolate
Research shows that chocolate with 70% cocoa solids is rich in flavanols which are essential for heart disease risk reduction, weight loss promotion, and blood pressure management. On the other hand, almonds contain significant quantities of monounsaturated fats that are heart-friendly as well potent in controlling blood sugar. Research associates almonds with higher possibilities of reduced tendencies to binge on food. Minimal appetite is an essential factor in weight loss.
An ounce of each food above may yield above 300 calories. Therefore, stick to less than an ounce of serving for this snack for the best weight loss outcomes.
5. Chia Seed Pudding
Chia seeds are famous for their high fiber content. They are added to variant diets with ease, mainly vegan foods. The high fiber content keeps one satiated for a considerable amount of time, thus reducing the tendency to binge. You can find the best way to choose the best chia seeds in this article.
Chia seeds are equally a rich source of antioxidants. Even though chia seeds are not the best regarding flavor, they take a fun and jelly-like consistency if soaked well. Chia seeds are recommended as a weight loss snack due to their satisfying nature. Notably, their calorie content lies below 200.
6. Hard-boiled Eggs
How often do you dismiss eggs as a weight loss snack? Eggs are wrongly associated with an increased risk of heart disease development due to their high cholesterol content. However, research indicates that hard-boiled eggs do not correlate with cardiovascular complications.
Without the risk of developing heart disease, eggs are the friendliest and healthiest weight loss snack. They are rich in vitamin B12 and K2. Eggs reduce your calorie intake by keeping you full for long which helps you to lose weight.
A snack of two hard-boiled eggs has 13 grams of protein and 140 calories, and it is delicious too. Try it for easy weight loss.
Prepare this snack by steaming unripe soybeans. It is a common dish among vegetarians. Equally, you will enjoy edamame if you have a special liking for the unique texture and flavor of soybeans. Research in animal studies has linked this dish to significant control of blood sugar and weight loss. Particularly, the high content of the kaempferol antioxidant is responsible for weight loss.
Edamame also contains folate alongside a host of minerals like manganese, magnesium, and iron. Use a cup of soybeans to prepare this dish which has around 180 calories and 17 grams of protein.
8. Cinnamon, Flaxseeds, and Cottage Cheese
Are you wondering why I have chosen to combine these foods? Well, each of these possesses impressive health benefits. This combination, therefore, results in a super-healthy snack. Research suggests that flaxseeds promote blood sugar control and weight loss.
On the other hand, cottage cheese has a high protein content. As a result, cottage cheese will keep you satiated. Its conjugated linoleic acid present in its full-fat varieties is essential in body fat reduction.
When combined with cinnamon, the mixture not only promotes weight gain but also improves gut health.
9. Honey, Raspberries, and Greek Yogurt
I cannot think of a snack that is as filling, creamy, and sweet as this indulgent combination. This snack is full of fiber, protein, and healthy fats which are an essential combination in warding off appetite. The American College of Nutrition Journal holds that raspberries are a rich source of vitamin C necessary for the improvement of the bodys ability to burn fat.
To prepare this snack, mix a tablespoon of honey, a glass of raspberry, and one serving of Greek yogurt. I bet you will enjoy this delicacy which discourages weight gain.
10. Cheese and Apple Slices
Apples contain high amounts of weight-loss fiber. An apple with a medium size has about 4 grams of fiber. Such fiber plays a vital role in the process of digestion slow-down. As a result, you stay fuller for longer. Satiation results in a reduced intake of calories. Apple pieces are, therefore, a great way of reducing overall intake of calories for subsequent weight loss.
Equally, cheese triggers weight loss. Research shows that dietary calcium plays a critical role in body weight regulation if such calcium is obtained from dairy products.
Pair pieces of a gala apple and a piece of sharp cheddar cheese measuring half an inch to prepare your snack. You will enjoy the resultant taste with its perfect salty and sweet crunch mix.
In conclusion, you should identify your favorite snacks from the options above, and savor one or two between any main meals. The snacks detailed above are helpful in curbing your hunger and reducing your overall intake of calories. The snacks also provide your body with other healthy nutrients for a robust immune system. Try these smart choices for easy weight loss.
Guest Blogger Bio: Amelia Johnson is a writer/editor with an endless passion for bringing a lot of useful and trustworthy information to the community. She founded stayhealthyways.com, a blog dedicated to sharing quality articles related to health, nutrition, fitness, and beauty. As a typical introvert, Amelia is a perfectionist in work. At times of leisure, she reads, listens to music, chats with some close friends and walks with her pet.