Weight loss is tricky because it requires us to develop several new
skills all at once: the ability to watch everything we eat, count
calories, learn new weight-loss-friendly recipes, as well as exercise and
move around more in general. That’s quite a lot on your plate for
anyone (pardon the pun)! During this transitional time, many people
start severely limiting their meals, staying hungry in-between them, and
continue snacking on the same old cookies, granola bars, and chips they
used to eat in the past.
As a result, they often cannot lose weight or even gain more weight. We
all need to understand that snacking is just as detrimental to our
health and weight loss as the main meals are, as these tiny bites of
food are often filled with sugar, processed grains, and fats even more
than meal are, so instead of eating those, we must learn to snack in a
new way, too.
The obvious healthy snack foods are nuts, fruit, celery sticks, plain
popcorn, and boiled eggs, but cycling through the same few foods can
make you bored really fast, which can make you crave the unhealthy
snacks once again and hinder your progress. So, here are 10 more yummy
and easy-to-make snack ideas that will help you lose weight and stay
happy and healthy while doing so.
1. Greek Yogurt and Mixed Berries
Apart from being super easy and quick to make, plain Greek yogurt with
berries is also a nutrient-dense, antioxidant-rich snack. Greek yogurt,
in particular, has many health benefits and is rich in protein and
minerals, and unlike flavored yogurts, it doesn't contain added sugar.
Berries, on the other hand, are an antioxidant and vitamin powerhouse.
Avoid adding any sugar or sweetener on top, though, to keep calories
low.
1 serving (3.5 oz or 100 g) of Greek yogurt with a serving of mixed
berries (½ cup or 50 g) has about 150 calories and 10g of protein.
2. Dark Chocolate and Almonds
Yes, you read right, chocolate is not the enemy as long as you stick to
chocolate with at least 60% cocoa and don't eat too much of it. In fact,
70% dark chocolate is quite antioxidant-rich and was shown to aid heart
health in previous studies. Almonds, on the other hand, have both
health and weight loss benefits and are full of healthy plant fats.
Dark chocolate and almonds are a surprisingly nutritious and filling
snack, and 1 oz (30 g) of both separately contain around 300 calories
depending on the chocolate.
3. Hummus and Sliced Cucumbers
Although many other veggies like baby carrots, celery, and bell peppers
taste great dipped in hummus, cucumbers are extremely low in calories
and are very hydrating, both of which are excellent features for weight
loss. The hummus will fill you up and lower the level of inflammation in
the body, not to mention that this chickpea, olive oil, and
tahini-based spread tastes great!
1 serving (1 cup or 52 g) of cucumbers and 100 g (3.5 oz) of hummus will
provide around 180 calories.
Needless to say, you can buy hummus at the supermarket, but if you want
to learn how to make it at home, as well as read a full breakdown of its
health benefits, follow this link:
4. Guacamole and Bell Peppers
Another delicious and healthy snack you should consider if you're
craving something savory is guacamole with bell peppers. You can go
around this recipe two ways - either make guacamole separately and dip
the bell peppers in the spread or simply cut the peppers into bite-sized
pieces, mix them into the guac, and enjoy as is.
No matter what you choose, you'll be gaining a lot from this tasty dish -
the antioxidants and vitamin C from the peppers (choose red ones for
the highest dose of both), a healthy dosage of fiber, tons of healthy
fats from the avocado, all with a relatively low calorie-count: just 200
from 1 large bell pepper and 1 serving (3 oz or 85 g) of guacamole.
5. Edamame
Steamed edamame is a real protein powerhouse, with just 1 cup of the
beans containing a whopping 17 grams of protein, so if you want to gain
muscle, this is the perfect quick snack for you. In case you didn't
know, edamame beans are essentially young soybeans, and so like all soy
products, edamame is rich in folate, antioxidants, and is a lean protein
source that helps people lose weight. 1 cup (about 155 g) of edamame
will provide you with 180 calories.
6. Apples or pears with Peanut butter
Another sweet delicious snack you can confidently enjoy without the fear
of gaining weight are apple or pear slices with any kind of nut butter,
be it peanut, almond, or hazelnut, as long as they are unsweetened.
Most store-bought nut butter varieties do contain a lot of added sugar,
though, so seek out those that don't by carefully checking the packaging
and ingredients list.
Best of all, this super healthy snack and takes just a minute to
prepare! Apples and pears are full of fiber, vitamins, and antioxidants,
and they have been even found to improve digestive health and heart
health in the long run. Peanut butter, too, is a great source of healthy
fats that will help lower cholesterol levels, but it can be quite dense
in calories, so make sure to use it sparingly.
One apple with 1 tbsp (around 15 g) of unsweetened peanut butter
contains about 200 calories.
7. Canned Sardines or Salmon
To get a break from plant-based snacks, consider adding more canned
fish, such as salmon or sardines, to your diet. Not only are these foods
long-lasting, so you can keep them in the pantry for months as an
emergency snack, they are also quite tasty and contain those omega-3
fatty acids we all need more of in our diet.
Canned fish is also a pretty good source of lean protein, so it will
help you build muscle. Keep in mind, however, that fish preserved in oil
will cost you a lot more calories than fish in its own brine, so we
recommend the latter. A 100g (3.5 oz) serving of canned fish will
contain about 130-180 calories.
8. Pears with Ricotta Cheese
As you likely already know, not all dairy is bad for those who want to
lose weight. It is the high-fat varieties like parmesan, gouda, cheddar,
and others you should definitely limit or avoid, but when it comes to
white cheeses like ricotta, cottage cheese, or mozzarella balls, you can
still have them as long as you're not eating too much.
This is because these cheeses typically contain quite a lot of protein
and relatively little fat, so they can actually benefit your weight loss
plan. Take ricotta, add in a fiber and vitamin-rich pear, and a
sprinkling of nuts on top, and you have yourself a delectable yet
healthy treat. Ricotta is also quite high in Calcium, whereas pears
contain polyphenol antioxidants that are known for their cancer-fighting
properties.
1 serving of ricotta with 1 pear will give you 250 calories.
9. Kale Chips
Often defined as a superfood, kale is one of those leafy greens we
should all eat more of. But many people don't like the tough texture of
kale in salads and other fresh meals, which can discourage them from
eating more kale. Enter kale chips, a food that will be able to satiate
your craving for potato chips and takes just a few minutes to prepare.
1 cup of kale chips contains just 150 calories, and it will provide you
with an entire daily dose of vitamin C, vitamin A and, K. To make kale
chips at home follow this easy recipe:
Ingredients
1 cup kale, divided into bite-sized pieces
1 tbsp olive oil
a pinch of salt and black pepper
Instructions
Preheat the oven to 350°F (175°C) and line a baking sheet with baking
paper. Divide the kale evenly on the sheet, drizzle with oil, add the
salt and pepper, and toss the kale around the sheet to make sure it's
evenly coated in oil and spices. Bake for 10-15 minutes, or until golden
brown.
10. Chia Pudding
Like the previous snack, this chia pudding takes a bit more time, but
most of it will be passive, as you'll have to wait overnight or for a
few hours for the chia seeds to absorb the milk. You can make this snack
with any plant milk of your choosing, or even water, but here we use
cow's milk to make it a bit richer in protein content. As you may know,
chia seeds are quite high in fiber and antioxidants, and they have even
been found to reduce the level of inflammation in the body and can
benefit digestive health.
The interesting feature of chia seeds is that they expand and gain a
jelly-like coating when exposed to liquids, so they are great to make
desserts that are very reminiscent of pudding but healthier. You can
also add cocoa powder in the pudding, and top the dessert-snack with
fruits, granola, nuts, or any topping of your choosing. Here is how to
make chia pudding at home:
Ingredients (yields 1 cup of chia pudding, less than 200 calories)
1 tbsp chia seeds
⅓ cup milk
Honey or another sweetener to taste (optional)
Instructions
Combine all the ingredients together in a cup, stirring in the seeds
last to avoid any clumps. Cover, refrigerate overnight, or for at least
1-2 hours. The chia seeds should have expanded and the pudding should be
thick and jelly-like when ready. Add toppings of your choice and enjoy
cold.
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