Healthy Snacks For Weight Loss: Know The Calorie Count And More

Date
May
30
2022
Compiled By Louise Rodriguez
Medically Reviewed By Dr. P Stein, MD FACT CHECKED

Snacks are small portions of food that you intake anytime besides your mealtime. When it comes to snacking, most of us think about foods that are bad for us: Chips, candy bars, and cookies.

It can be difficult to find a healthy snack that satisfies your hunger without making you feel stuffed. Oftentimes, people choose unhealthy snacks because they are convenient or easily accessible.

However, there are plenty of healthy snacks that you can prepare at home or buy from the grocery store that will help you maintain your current weight or if taken in a balanced amount could also help in losing weight. 

To lose weight and see visible results it is very much important that you follow a balanced as well as a low-calorie diet that is high in protein and fiber.

By filling up on healthy foods that are low in calories but still satisfying, you can lose weight without feeling hungry or deprived.

In addition, staying hydrated is key for weight loss, so be sure that throughout the day you drink plenty of water.

Types Of Healthy Snacks For Weight Loss

According to a study[1], people who increased their protein intake to 30 percent of their diet ate about 450 fewer calories per day and lost about 11 pounds in 12 weeks.

Those who increased their fiber intake to 30 grams per day lost about eight pounds over the same period.

Below we have mentioned some healthy snacks balanced with fiber, protein, and low calories to add to your weight loss diet plan.

  1. A High-Fiber Snack

    High-fiber snacks can help you feel full and satisfied. A high-fiber diet is associated with lower body weight, better health, and reduced risk of cardiovascular disease.

    It is said that most of the fiber in fruits is on their peels and is also rich in antioxidants, so wherever possible try not to peel the fruits.

    Here are some of the best options for including more fiber in your snacking routine:

    • Vegetables like cucumbers, carrots, tomatoes, bell peppers, and squash
    • Fruits such as peaches, plums, apples, and bananas
    • Grains such as whole wheat pieces of bread or cereals (make sure they’re enriched with vitamins)
    • Legumes such as black beans or lentils

    For fruits you can make smoothies from them with some ice and enjoy it any time of the day, you can also make some juice and coolers with cucumber and can add some honey, lemon, or mint for flavor.

    These[2] are very soothing for the body in summers and also fulfill the water requirement of the body, keeping it hydrated.

  2. A High-Protein Snack

    Protein is a building block of muscle, which is key to maintaining a healthy weight.

    Protein also helps you feel fuller longer and burn more fat because it can be broken down into amino acids that are used to make energy or stored as fat.

    At the same time, a number of health experts recommend that one should try and include a number of high protein and low calorie foods in their daily diet.

    Below are some high protein snacks for weight loss that you can enjoy without sabotaging your diet or health goals-

    • Greek yogurt (16g protein per 6 oz serving)
      This creamy treat[3] is perfect for snacking on its own or try blending in fresh fruit and granola for an awesome parfait that will satisfy any cravings you might have.
    • Eggs (6g per large egg)
      The versatility of eggs is the best feature of them, that’s why people who eat eggs like to have them so much as they can have them in different ways.
      They’re great for breakfast sandwiches or scrambled up with veggies like spinach or mushrooms. You could even try making protein pancakes with them!
    • Cottage Cheese (15g per cup)
      This makes an awesome dip for fruits like apples and bananas! It also makes a great addition to smoothies if you’re looking for another source of quick energy before hitting spin class later in the day.

    You could aim to consume at least 20 grams of protein per snack which will not only make you feel full but also prevent you from doing unnecessary snacking.

    However, it can also increase your calories so be smart and try to balance it with your other meals of the day.

  3. A Low-Calorie Snack

    A low-calorie snack contains less than 200 calories. These snacks are made with ingredients that have a low caloric value and provide the body with essential nutrients.

    A good snack contains protein, fat, and fiber. It has little sugar, sodium, saturated fat, and cholesterol.

    For this very reason, these types of foods could be considered as some of the best foods for weight-loss as well.

    They can be eaten at any time of the day but should be consumed in moderation, as they can easily add up calorie intake without providing much nutrition.

    The following are some low-calorie snacks that can be eaten when you are trying to lose weight:

    • Fruits
      Different fruits contain different calories, like a 100g of apple contains 52 calories and a 100 g of banana has around 89 calories.
      For a better choice, you can make a bowl of fruit salad with small quantities of all the seasonal fruits and have them with some seasoning.
    • Vegetables
      Veggies are low-density food and are good for improving metabolism, you can also cook them in different recipes and have them. If you want to fry them, look for healthy oils, like olive oil.
    • Beans and legumes
      Chickpeas, Kidney beans, peas, Black Beans, etc have low calories and high protein and fiber. You can have them in salad, or soups or can make a recipe from them, as per the study[4].
    • Nuts and seeds
      Cashew nuts, almonds, groundnuts, flax seeds, pumpkin seeds, etc all have benefits[5] of their own, and consuming them in just a small amount will make you feel full. Flax seeds and chia seeds are known to be very beneficial for weight loss. Chia seeds contain potassium, magnesium and protein that could also assist in natural weight loss.

Combination Of Healthy Snacks For Weight Loss

  1. A Smart Combo Of Fat, Protein, And Fiber

    A smart combo of fat, protein, and fiber is the perfect way to feel full without adding too many calories to your diet.

    Fiber can help you feel full even when you’re not eating much food. It also helps keep your bowels healthy by providing bulk in the gut, which helps prevent constipation.

    Protein has been shown to help with weight loss by increasing satiety (feeling full) while burning more calories during digestion.

    A high-protein snack can make you consume fewer total calories throughout the day than if you had eaten an equivalent amount of carbohydrates or fat for that same period.

    To help you with your weight loss goals, we have compiled a list of 5 smart combos of these three key nutrients.

    • Avocado[6] and eggs
    • Salmon and spinach
    • Almonds and blueberries
    • Ground beef and broccoli
    • Protein shake with almond milk, banana, and blueberries
  2. A Smart Combo Of Lean Protein And Low-Fat Yogurt

    You can have your protein and yogurt too. The best part about this snack is that it’s a great source of both lean protein and calcium, which can help keep you feeling fuller longer.

    Lean sources of protein include chicken, fish, turkey, tofu, beans, and legumes.

    Low-fat yogurts are usually in the fat-free or low-fat category and come in many different flavors (Greek yogurt is a good alternative).

    Look for brands that contain live active cultures to get the benefits of probiotics while satisfying your sweet tooth at the same time!

    Eating healthy snacks throughout the day can help you stay full, manage blood sugar levels, and control your appetite. These are some quick and easy examples.

    • Protein-rich foods such as Greek yogurt, whole grains, and nuts. They’re packed with nutrients that aid in weight loss.
    • Fiber-filled fruits like apples and oranges, help reduce cravings by making you feel full longer. They also support cardiovascular health and keep your digestive tract regular.
    • Dark chocolate with at least 70 percent cacao content is another excellent choice. Because dark chocolate contains flavonoids that may improve[7] cholesterol levels while protecting against heart disease (as long as it doesn’t contain too much-added sugar).

Conclusion

Understandably, Weight loss is not an easy task as no one wants to go out of their comfort zone and it also takes a lot of time, dedication, effort, and discipline to lose weight.

To top it all is physical activities like exercise, workouts, yoga, running, or playing outdoor sports, as without exercise it may take more than 2 months to see visible results.

Achieving your goal will not happen overnight but with the right balance of healthy eating and exercise, you will be able to see results in no time.

A healthy diet is the best way to lose weight. It is not just about eating less or exercising more. It is about making healthier choices that support your health and well-being.

It’s also important to have a variety of foods in your diet so that you are getting all the nutrients you need for good health. This will help you feel better and maintain a healthy weight.

+7 References/Sources

Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed researches, academic and medical institution studies. 

  1. Heather J Leidy, Peter M Clifton, Arne Astrup, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. Available from: https://pubmed.ncbi.nlm.nih.gov/25926512/.
  2. N C Howarth, E Saltzman, S B Roberts. Dietary fiber and weight regulation. Nutr Rev. 2001 May;59(5):129-39. doi: 10.1111/j.1753-4887.2001.tb07001.x. Available from: https://pubmed.ncbi.nlm.nih.gov/11396693/.
  3. J Eales, I Lenoir-Wijnkoop, S King, et al. Is consuming yoghurt associated with weight management outcomes? Results from a systematic review. Int J Obes (Lond). 2016 May; 40(5): 731–746. Published online 2015 Nov 3. Prepublished online 2015 Oct 7. doi: 10.1038/ijo.2015.202.
  4. Larry A. Tucker. Bean Consumption Accounts for Differences in Body Fat and Waist Circumference: A Cross-Sectional Study of 246 Women. J Nutr Metab. 2020; 2020: 9140907. Published online 2020 Jun 6. doi: 10.1155/2020/9140907.
  5. Emilio Ros. Health Benefits of Nut Consumption. Nutrients. 2010 Jul; 2(7): 652–682. Published online 2010 Jun 24. doi: 10.3390/nu2070652.
  6. Mark L. Dreher, Adrienne J. Davenport. Hass Avocado Composition and Potential Health Effects. Crit Rev Food Sci Nutr. 2013 May; 53(7): 738–750. Published online 2013 May 2. doi: 10.1080/10408398.2011.556759.
  7. Hasmiza Halib, Amin Ismail, Barakatun-Nisak Mohd Yusof, Naomi Osakabe, Zulfitri Azuan Mat Daud. Effects of Cocoa Polyphenols and Dark Chocolate on Obese Adults: A Scoping Review. Nutrients. 2020 Dec; 12(12): 3695. Published online 2020 Nov 30. doi: 10.3390/nu12123695.

Leave a Reply

Your email address will not be published.

Go to top