If you decide to lose weight, this does not mean that snacks should completely disappear from your life. The research shows that people are more likely to reach a healthy weight when they eat a healthy diet of five to six meals a day in small portions. According to the American Heart Association, if a person neglects snacks during their main meal - breakfast, lunch, or dinner - they are more likely to exceed their calorie limit.
However, not all snacks are helpful for weight loss. In this article, we'll show you what to look out for when choosing foods for a healthy diet, as well as share recipes for healthy snacks.
The body constantly needs energy, so food should be supplied regularly and in sufficient quantities. During long breaks between meals, metabolism slows down and the body builds up fat reserves in case of hunger. Snacking "boosts" the metabolism and helps the body to maintain the desired shape more easily. That being said, some foods are better for losing weight than others.
Those wishing to lose weight should avoid foods that are high in salt, sugar, and saturated fat. Also, you should not choose foods rich in fast carbohydrates: sweets, pastries, sugary drinks provoke a sharp jump in blood sugar, and hunger will soon return with a vengeance. Foods high in fiber or protein tend to be more satisfying, which means you can eat less with each meal. Low-calorie foods that are bulky in terms of weight are also good for losing weight. The more space the food takes in the stomach, the richer it is in useful microelements, the more full a person feels.
For a snack, healthy-fat nuts and seeds, cottage cheese, Greek yogurt, avocado, or hummus are great options. Such food will save the body from a high carbohydrate load, give strength, increase concentration, performance and will not allow remembering hunger until the next meal. Below are eight of the healthiest snack options for weight loss.
According to a 2019 study, nuts can help you lose weight. However, it is worth remembering that this is a high-calorie product, so for a snack, it is better to limit yourself to a small (up to 30 g) handful of nuts without artificial additives and salt. Nuts are a rich source of vegetable protein, vitamins E, B3, potassium, phosphorus, and magnesium. Walnuts improve memory and help to absorb difficult information.
Cashews and almonds strengthen the immune system, cedar and hazelnuts have a positive effect on vision and activate the brain. Peanuts can improve mood and calm the nervous system.
Fruits are rich in vitamins and minerals that strengthen the immune system, improve metabolism, and fiber and cellulose in the composition contribute to the proper functioning of the intestines. Moreover, most fruits are low in calories and consist of 80-95% water.
It is better to refrain from excessive consumption of fruits high in sugar (bananas, grapes, persimmons, figs) on a diet. They can be substituted with watermelon, grapefruit, or apple.
Eggs are practically carbohydrate-free and a rich source of easily digestible protein. Such a composition allows you to quickly and permanently get rid of hunger. Protein helps muscles recover from grueling workouts and helps the body feel refreshed during the day. What's more, recent research shows that eggs do not raise cholesterol levels, so this common concern can be left in the past.
The classic recipe for this Middle Eastern and Mediterranean product is boiled and mashed chickpeas blended with tahini paste, olive oil, lemon juice, and salt. Fresh vegetables compliment hummus perfectly. It is rich in vitamins B1, B2, B5, B6, B9, PP, C, E, K, and microelements: zinc, selenium, copper, manganese, phosphorus, iron, magnesium, sodium, potassium, calcium.
Due to the growing popularity of the dish, ready-made hummus options are often found in stores. It is worth choosing those that have a natural composition. Hummus is easy to make at home as well.
Greek yogurt is a natural treat that is high in protein and calcium and low in fat and calories. For weight loss, it is better to choose yogurt without flavors and additives. Fresh fruits, berries, and nuts can help enrich the classic flavor and nutritional value of Greek yogurt.
The main advantage of low-fat cheeses is the easier assimilation of the nutrients included in the composition, especially protein and calcium. Moreover, the fat in such cheeses is in the form of an emulsion and is digested with minimal stress on the biliary system. Cheeses such as mozzarella or feta are fine.
Popcorn is often considered a junk food because of the high amount of added sugar, fat, or salt. However, in its pure form, popcorn is a low-calorie whole grain that is high in nutritious fiber and contains no harmful ingredients.
They are a great, low-calorie alternative to nuts and should be included in your snack. 100 grams of crispy beans contains just 112 calories and almost 12 grams of saturated protein. Edamame beans are also rich in potassium, iron, and magnesium.
Choose healthy foods that will keep you feeling full for a long time and enrich your body with vitamins and minerals. It is important to remember that snacking is not just a way to last until lunch or dinner, but an important part of a healthy diet. Cook with love for yourself and enjoy losing weight.
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