29 Healthy Snacks That Can Help You Lose Weight
You may be wondering if it is possible to lose weight without snacks.
By choosing healthier whole food options with more protein and nutrients, snacking can be an integral part of weight loss. Some may even help you stay fit throughout the day and limit your desire for unhealthy foods.
Here are 29 healthy, weight-loss snacks to add to your diet.
1. Mixed nuts
Walnuts are an ideal nutritious snack.
These are associated with a reduced risk of heart disease and can help prevent certain cancers, depression, and other illnesses.
They are very full, despite being relatively high in quantity. Several studies suggest that eating nuts in moderation can help you lose weight.
Nuts provide the right balance of healthy fats, proteins, and fiber. They have an average of 180 calories per 1-ounce (28-gram) serving.
Since they don’t need refrigeration, they’re perfect on the go.
2. Red pepper with guacamole
Red bell peppers are extremely healthy.
Although all dense peppers are nutritious, red varieties are especially rich in antioxidants such as beta carotene, capsanthin, and corseting.
They are also rich in vitamin C. In fact, 1 large red bell pepper contains more than 300% of the daily value (DV) for this nutrient.
Mixing 1 ounce of red bell pepper with 3 ounces (85 g) of guacamole adds healthy fats and fiber while keeping the calorie count below 200 for this breakfast.
3. Greek yogurt and berry
Ordinary Greek yogurt and berries make a delicious, nutritious-dense snack.
Greek yogurt is rich in protein as well as being a great source of calcium and potassium.
Berries are the best source of antioxidants. Eat a mixture of berries of different colors to get a strong mixture of different types.
Mixing 3.5 ounces (100 grams) of full-fat flat Greek yogurt with 1.2 cups (50 grams) of mixed berries provides about 10 grams of protein and less than 150 calories.
4. Apple pieces with peanut butter
Apple and peanut butter taste great together.
Apples are rich in fiber and polyphenolic antioxidants that improve intestinal health and reduce the risk of heart disease.
Peanut butter can have additional benefits for your heart health. It has been shown to increase HDL (good) cholesterol and lower LDL (bad) cholesterol and triglycerides.
That being said, peanut butter is quite high in calories. Although it is not commonly associated with weight gain, it is best eaten in moderation.
A medium apple with 1 tablespoon (15 g) of natural peanut butter provides a good balance of sweet taste with less than 200 calories crunchy and creamy texture.
5. Cottage cheese with chained seeds and cinnamon
Cottage cheese, sesame seeds, and cinnamon all have impressive health benefits. Together, they are incredibly healthy.
Cottage cheese is rich in protein and very complete, and whole varieties have fatty acids, conjugated linoleic acid (CLA), associated with health benefits.
Flax seeds are beneficial for weight loss and blood sugar control. They can also reduce the risk of breast cancer.
Cinnamon helps lower blood sugar and can improve gut health.
Here is a simple recipe that provides approximately 15 grams of protein with less than 150 calories:
Cinnamon seed pudding
For this recipe, mix the following ingredients in a small bowl:
1/2 cup of cottage cheese (80 g)
1 tablespoon (15 g) of field flax seeds
1/2 teaspoon (five grams) of cinnamon
A dash
Related to stevia or other sweets, if desired
Cream. Celery sticks with cream cheese
Celery sticks with cream cheese are a classic low-carb breakfast filling.
Celery contains luteolin, an antioxidant that reduces inflammation and can help prevent cancer.
Five small celery sticks, including 2 ounces (60 grams) of cream cheese, contain less than 200 calories.
7. Black chips
Kell is incredibly healthy, as it is loaded with fiber and antioxidants like chorecetin and camphor.
These compounds lower blood pressure and can lower your risk of colon cancer.
1 cup (67 g) of raw serving provides more than 100% of the daily value for vitamins A, C, and K.
This simple black potato recipe provides about 150 calories:
Chips of tomorrow
Ingredients:
1 bite-sized cup of the black leaf (67 g)
1 tablespoon of olive oil (15 ml)
1/4 teaspoon (1.5 g) salt
Directions:
Mix all the ingredients in a bowl. Place the curry pieces on a magnetically lined baking sheet and bake at 350 degrees Fahrenheit (175 degrees Celsius) for 10-15 minutes. Watch them closely as they can easily burn.
8. Dark chocolate and nuts
Dark chocolate and walnuts make a rich, satisfying, and portable snack.
Dark chocolate is loaded with flavanols that can lower blood pressure and reduce the risk of heart disease, but this chocolate contains at least 70% cocoa solids.
Almonds are high in heart-healthy monounsaturated fats and have beneficial effects on blood sugar control. Studies also show that these can reduce your appetite and help you lose weight.
Dark chocolate and walnuts are high in magnesium. Each ounce (30 grams) provides a total of approximately 300 calories, depending on the cocoa content.
9. Cucumber chunks with hummus
Cucumber and hummus go well together.
Cucumbers contain cucurbitacin E, a compound that can have anti-cancer effects.
Hummus is made with gram, olive oil, and garlic, which can reduce inflammation and improve heart health.
One cup (52 grams) of chopped cucumbers dipped in 3.5 ounces (100 grams) of hummus contains about 180 calories.
10. A piece of fruit
Healthy snacks don't have to be complicated. The fruit of a single fruit can be incredibly satisfying.
Portable and easy-to-eat fruits include bananas, apples, pears, grapes, grapes, and oranges.
11. Cherry tomatoes with mozzarella
Tomato and mozzarella cheese are a delicious combination made in heaven, and they're healthy too.
Tomatoes are rich in vitamin C, potassium, and lycopene, an antioxidant that can reduce the risk of cancer and heart disease.
Mozzarella is rich in protein, calcium, and vitamin B12. You can lower your risk of heart disease by raising your HDL (good) cholesterol levels.
One cup (149 g) of cherry tomatoes contains 2 ounces (60 g) of mozzarella cheese with less than 200 calories.
12. Chia pudding
Chia seeds are high in fiber and can be included in all types of diets, including vegan and ketogenic diets.
They also contain high levels of antioxidants that help reduce inflammation and improve heart health.
Although they don’t taste very good, chia seeds take on an interesting jelly-like consistency when soaked in liquid. This snack contains less than 200 calories:
Chia seed pudding
Ingredients:
1 tablespoon (15 g) chia seeds
1/3 cup (80 ml) of water
1 tablespoon (15 g) cocoa powder
1 tablespoon (15 g) peanut butter
A pinch of stevia or other sweeteners if desired
Directions:
Combine chia seeds and water in a small bowl. Cover and refrigerate for at least 30 minutes. Add cocoa powder, peanut butter, and sweets
13. Hard-boiled eggs
Eggs can be eaten in healthy, weight-friendly foods
They are high in protein, as well as vitamins K2 and B12.
Eggs are filling incredibly well and you can reduce the number of calories you eat for many hours, which will help you lose weight.
Although their high cholesterol levels have given them a bad rap over the years, recent studies have shown that moderate amounts of eggs have no effect on heart disease risk.
Two large hard-boiled eggs contain about 140 calories and 13 grams of protein.
14. Baby carrots with blue cheese dressing
Carrots are one of the best sources of carotenoids, including beta carotene, which can convert your body into vitamins, including
The carotenoids in carrots can reduce your risk of cancer, heart disease, and cataracts.
It is a good idea to combine carrots with creamy salad dressings or sauces because fat increases carotenoid absorption.
A 3.5-ounce (100-gram) serving of baby carrots with 3 tablespoons (30 grams) of blue cheese dressing provides about 200 calories.
15. A piece of cheese
Cheese is delicious food that satisfies itself enough to be a snack.
Although cheese is high in saturated fat, its role in heart disease is unclear. Some studies have shown that saturated fat does not increase the risk of heart disease.
Furthermore, studies show that serving up to two kinds of cheese per day does not increase LDL (bad) cholesterol levels, even in people with high levels.
A 2-ounce (60-gram) serving of cheese provides about 14 grams of protein and 200 calories.
16. Healthy beef shakes or beef sticks
Beef shakes or beef sticks make great high-protein portable snacks. That said, choosing the right type is important.
Some jerky is loaded with sugar and preservatives. Beef sticks are usually sugar-free but many are made from substandard meat and contain other suspicious ingredients.
Look for shakes and beef sticks made from grass-fed beef, with as many added ingredients as possible. Grass-fed beef contains healthier omega 3 fatty acids than grain-fed beef.
Most shakes and meat sticks contain about 7 grams of protein per ounce (28 grams). Different types are available online.
17. Shake the whey protein
The Hui Protein Shake is a good snack when you need enough for your next meal.
Studies show that whey protein helps you gain muscle, lose fat, and improve body composition.
There are lots of great Hui protein supplements online. Look for the type with any added sugar.
Here is a recipe for a shake that has about 150 to 200 calories and 20 to 25 grams of protein, depending on the type of protein powder used.
Shake the whey protein
Ingredients:
8 ounces (225 ml) garnished almond milk
1 tablespoon (30 g) wine powder
One pinch of stevia or another healthy sweetener, if desired
1/2 cup
(140 g) crushed ice
For this recipe, combine all the ingredients in a mixer and process until smooth.
18. Canned salmon or sardines
Canned fish is a great, healthy snack that doesn't require refrigeration.
Salmon and sardines are high in omega-three fatty acids that reduce the risk of heart disease and other health problems.
Fish is also a great source of protein, potassium, and vitamin B12 that helps you lose weight. Many types of fish also have high levels of magnesium.
A 3.5-ounce (100-gram) serving of salmon or sardines contains 17-23 grams of protein and 130-180 calories.
19. Adamme
A bowl of steamed raw soybeans in Edamame.
This is a great snack for vegetarians or anyone who enjoys its unique taste and texture.
Edamame is rich in antioxidant, which has been found in animal studies to cause weight loss and blood sugar loss.
It also contains a number of minerals, such as folic acid and iron, magnesium, and manganese.
One cup (155 grams) of adamant contains approximately 17 grams of protein and 180 calories.
20. Deserved artichoke heart
Marinated artichoke hearts are delicious and nutritious.
They are a good source of fiber, vitamin K1, and folic acid.
Studies suggest that artichokes help protect the cells that line the arteries and contain prebiotic fiber that nourishes the beneficial bacteria in the gut.
A 3.5-ounce (100-gram) serving of artichoke hearts marinated in olive oil contains approximately 190 calories.
21. Pear chunks with ricotta cheese
Pear slices and ricotta cheese make a satisfying snack with a sweet taste and creamy texture.
Pears, especially peels, contain polyphenolic antioxidants that have strong anti-inflammatory properties.
Ricotta cheese is rich in protein and calcium. In a 12-week study, older adults who consumed 7 ounces (210 grams) of ricotta cheese per day experienced an improvement in muscle mass and strength.
A 3.5-ounce (100-gram) serving of ricotta cheese with 1 small chopped pear provides about 12 grams of protein and 250 calories.
22. Dry unripe coconut
Dried coconut is delicious, hearty, and portable.
It contains fats that are high in fat, including medium-chain fats that can increase metabolism, promote weight loss, and improve brain function in people with memory problems.
Since many packaged options turn to sugar, be sure of the unmarked kind. Unwashed dry coconut contains approximately 185 calories in 1 ounce (28 grams).
23. Turkey rolls
Turkey rolls are delicious and nutritious.
Turkey contains high-quality protein, which helps you feel full, conserves muscle mass, and burns more calories during digestion than fat or carbohydrates.
The following recipe contains approximately 20 grams of protein and 180 calories:
Turkey rolls
Ingredients:
4 pieces of turkey breast
4 teaspoons (20 g) cream cheese
4 strips of pickles or cucumbers
Directions:
Place the turkey breast pieces on a large plate. Sprinkle 1 teaspoon (5 g) of cream cheese on each slice. Roll each piece of turkey with a pickle or cucumber strip.
24. Olives
Olives are one of the main styles of Mediterranean food.
These are high in heart-healthy monounsaturated fats and provide powerful antioxidants such as oleuropein.
Plant compounds in olives can reduce inflammation, insulin resistance, and reduce the risk of cancer.
25 green or black olives contain 100 to 175 calories, depending on their size.
25. Spicy avocado
Avocados are one of the most nutritious and satisfying foods on the planet.
Studies show that they can lower LDL (bad) cholesterol, improve arthritis symptoms, and protect the skin from sun damage.
Also, avocados are rich in fiber, potassium, magnesium, and monounsaturated fats.
Sprinkle with half a medium avocado salt and a dash labchuta for a flavorful and about 130 calorie snack filling.
26. Ricotta cheese with cocoa powder
Ricotta cheese is as healthy as it is versatile.
It can be combined with vegetables and fruits or baked in a casserole or cheesecake. It also works great on its own, with just a hint of added flavor.
Here's a quick recipe for a satisfying breakfast with 14 grams of protein and about 200 calories:
Ricotta cheese with cocoa
Ingredients:
1/2 cup (125 g) full-fat ricotta cheese.
1 teaspoon (5 g) unwrapped cocoa powder
A pinch
Stevia or other sweeteners, if desired.
Directions:
Place the ricotta cheese in a small bowl. Sprinkle with cocoa powder and stevia.
27. Sun-dried tomatoes
Sun-dried tomatoes contain more lycopene than regular tomatoes.
Also, these are usually packed in olive oil which helps your body absorb more lycopene.
A 3.5-ounce (100-gram) serving of oil-packed sun-dried tomatoes provides 170% DV for vitamin C and more than 200 calories.
28. Wrap in chopped watermelon prosciutto
Watermelon is a nutritious and delicious fruit.
It contains powerful antioxidants that fight inflammation, keeps the eyes healthy, and reduce the risk of disease.
Very rich in vitamins A and C, watermelon is also a good source of potassium.
The combination of watermelon with prosciutto (dried healing ham) makes for a balanced, sweet, and fun snack for less than 200 calories.
Try cutting cantaloupe into 3.5 ounces (100 g) stones. Wrap each slice with 1 ham.
29. Last night’s leftovers
If you have missed out on any nutritious lunch or dinner, you can eat them as a snack.
Just store in the fridge to protect it from rapid growth.
No comments:
Post a Comment