Healthy Snacks to Help you Lose Weight
You may wonder if it is possible to lose weight while not giving up snacks.
If you choose healthy, whole-food options with a lot of protein and nutrients, snacks can be integral to weight loss. Some can even help keep you full throughout the day and limit your cravings for unhealthy foods.
Nuts are a great healthy snack. And even though they’re high in fat, you don’t need to avoid them if you’re trying to lose weight. One study found that people who chewed almonds thoroughly (up to 40 chews) felt full longer than those who chewed the same amount of nuts fewer times. Plus, almonds deliver filling fibre, protein and healthy fats.
A serving of almonds, one ounce or 23 almonds, has 164 calories, 4 grams of fibre and 6 grams of protein.
You don’t need to go on a grapefruit diet to reap the health benefits of this ruby fruit. A whole grapefruit has about 100 calories and 4 grams of fibre. Not to mention, it delivers 100 per cent of women’s vitamin C needs for the day. That’s a lot of nutrition packed into this tart citrus fruit (see other powerful health reasons to eat more grapefruit).
One study found that when people simply ate grapefruit with each meal, they lost up to 3 1/2 pounds over three months. Grapefruit may help manage appetite by lowering insulin levels, say researchers.
Popcorn is high in fibre and even delivers a little protein. A 1-ounce serving (about 3 cups) of air-popped popcorn has 4 grams of fibre, almost 4 grams of protein and clocks in at 110 calories. This combination makes it a snack with staying power. Popcorn is actually a whole grain and 3 cups is a huge serving-especially when you compare it to other crunchy, salty snacks like chips.
Use snacks to fill nutritional gaps. Choose those that provide calcium and fiber-two nutrients that people often skimp on. Yoghurt with fruit delivers calcium and fibre, plus protein and gut-healthy probiotics.
Choose plain yoghurt and add your own fruit for natural sweetness and fibre. Flavoured yoghurt often delivers lots of added sugar and extra calories. Whole milk and low-fat plain yoghurt are healthy choices too. Newer research on dairy has debunked the myth that fat-free is healthiest.
Egg on toast
This healthy snack is great for breakfast lovers—it’s as satisfying as a meal, but the slightly smaller portion size won’t weigh you down. Plotkin recommends using hard-boiled eggs for convenience, which you can make ahead or buy. If you have access to a stove, you can also opt for a scrambled or fried egg.
Make it: Toast a slice of whole-grain toast. Top with one egg, cooked to your preference.
Snacks can absolutely fit in your diet if you’re trying to lose weight. Having ideas for healthy snacks to pack for work snacks, grab and go snacks, store-bought snacks and snacks you can make yourself will help vary the nutrients you get and keep you from going hungry between meals. Remember, think nutrient-dense (fibre, protein, vitamins, minerals) and your snacks will help you get the nutrition your body needs and keep you full.