When it comes to losing weight, some people feel pressure to eat less or avoid snacking between meals. And, while nibbling on sugary, ultra-processed snacks after meals might add extra calories and make you feel hungrier, snacking on healthy weight loss-friendly snacks during a mid-afternoon lull can give your body the push it needs and help you reach your objectives. So where should you begin when looking for the healthiest snacks?
Depending on what is consumed, the correct snack can help support a person’s weight loss goal by addressing nutritional gaps, boosting satiety, and aiding one’s metabolism. Instead of reaching for ultra-processed snacks with minimal nutritional value, focus on whole-food snacks such as fruits, vegetables, nuts, and whole grain alternatives.
To learn more about the finest snacks to help you accomplish your objectives, we asked a few professionals to identify their favorites, which you can stock up on.
A simple handful of pistachios is a healthy (and delicious) snack. They have healthy fat and are high in fiber, and studies show that people on a diet can eat pistachios as a calorie-controlled snack and still lose weight. A cross-sectional survey of over 7,000 participants also discovered that those who ate more than three servings of nuts per week, particularly pistachios, had a decreased incidence of obesity.
Some people may be concerned about pistachios’ more significant fat and calorie content. Nonetheless, recent research has indicated that snacking on pistachios does not result in weight gain but increases some critical nutrient intakes.
2. Sliced avocado
Sliced avocado is another food that can offer your body a dose of healthy fat. This fruit contains a lot of fat, but almost all are monounsaturated and polyunsaturated fats suitable for your heart. Avocados, in addition to being high in healthy fat, are also high in fiber, which aids in weight loss.
Fiber slows digestion, making you feel fuller for longer and allowing you to eat less and be content for longer. In addition, researchers discovered that eating fresh avocados regularly is connected to a lower risk of becoming overweight or obese in a study of nearly 55,000 adult men and women who follow the Seventh-day Adventist lifestyle.
Suppose you want something a little sweeter for your mid-afternoon snack. Watermelon contains 90% water, making it a delicious snack that can help with hydration. Because hydration has been related to weight loss, munching on this water-packed item can be a good decision.
The main disadvantage of this snack is that it lacks protein and fiber to keep you full, so mix it with some almonds or Greek yogurt.
4. Greek yogurt & berries
Try a precise combination of meals to get the most bang for your buck if you need a snack that will keep you full until your next meal.
Because a mix of protein and fiber or fat works best and keeps you full, I advocate matching things together to get the most gratifying combination possible rather than relying solely on individual foods. Greek yogurt with berries, for example, will keep you far more content than Greek yogurt or berries alone.
5. Frozen fruit
Snacking on frozen fruit is a quick, inexpensive, and portable healthy weight-reduction snack. The excellent quality of this snack will also compel you to slow your eating, and nibbling on fruit might be beneficial because most adults don’t receive enough servings of fruit regularly.
All fruit has beneficial nutrients, but berries have been discovered to aid with weight control and improve your gut flora’s health, so don’t be afraid to pick up a bag of frozen berries the next time you’re at the supermarket.
6. Salsa & peppers
Salsa is frequently considered a healthy snack, but what could be better than a bowl of chopped vegetables and herbs?
Salsa is a spicy way to incorporate low-calorie vegetables into your diet. Instead of eating it with higher-calorie chips, quarter a red pepper and use it as salsa scoops’ for a nutritious, whole snack. If you want some tortilla chips with your salsa, choose ones high in fiber and low in sodium.
Eggs can be a delightful breakfast item in the morning, but a hard-boiled egg or two can also be a great afternoon snack when you need a lean protein boost.
This snack can provide the body with high-biological value proteins, which include the essential amino acids required for many physiological activities, particularly muscle growth, and repair. As a result, providing the body with amino acids can result in leaner muscle mass. The more muscle your body has, the greater your metabolic rate, which can aid in weight loss.
8. Roasted chickpeas
Chickpeas are commonly associated with hummus but can also be roasted and eaten on their own. Roasted chickpeas are a satisfying snack because they contain a trifecta of nutrients: fiber, protein, and slow-digesting carbs. In addition, they have the perfect crunch, satisfy appetites, and are highly adaptable. Sweeten it with cinnamon and maple syrup, or savory with herbs or spices.
Read more: The Best Granola Ever