If you've ever emptied a jar of
Nutella in a day, you're probably convinced that snacking is your worst enemy
when it comes to weight loss.
Yes but no. Snacks (as you know,
the healthy, well-distributed ones) can help keep you from feeling hungry all
the time and quitting your diet.
Still, making your own perfectly
sized snacks is much easier said than done. (Honestly, who knew that a serving
of peanut butter was just two crappy tablespoons ?!)
Make your life easier and whip up
these delicious, healthy nutritionist-approved snacks for weight loss.
12 Healthy Snacks For Weight Loss
1. Mixture of Nuts
My Perfect Healthy Snack combines a
bit of each of the macronutrients - protein, carbohydrates, and fat. I love
relying on the combination of nuts and fruits. A small handful of nut mix is one of my favorite snacks that won't spoil my appetite for my next meal.
How to make: Combine equal parts
dried fruit with no added sugar and unroasted, unsalted nuts. Take about 60g of
the mixture when you are feeling hungry.
Per serving: 163 calories, 9 g fat
(1 g saturated), 19 g carbohydrates, 13 g sugar, 3 mg sodium, 2 g fiber, 5 g
protein.
2. Greek yogurt with nuts and berries
Adding a handful of nuts to Greek
yogurt is a great protein and probiotic snack. A small handful of red berries
or other pieces of fruit will add texture and sweetness, in addition to fiber.
It might sound trite, but it's a classic snack for good reason.
How to make: Mix in a bowl 125 g of Greek yogurt, 2
tablespoons of chopped nuts and 125 g of red fruits.
Per serving: 205 calories, 11 g of
fat (0 g saturated), 13 g of carbohydrates, 7 g of sugar, 43 mg of sodium, 1 g
of fiber, 16 g of protein.
3. Small carrots and hummus
Carrots with hummus is a great snack that will delight your taste buds.
How to make: Sprinkle 1 teaspoon of paprika over 60 g of
plain hummus. Eat with 250 g of baby carrots.
Per serving: 236 calories, 12 g fat
(5 g saturated), 27 g carbohydrate, 12 g sugar, 416 mg sodium, 10 g fiber, 6 g
protein.
Also Read: Fitness Expert Reveals The Secret To Weight Loss!
4. 'Banana split'
I offer you a healthy take on the
classic dessert by slicing a banana in half, then garnishing it with Greek
yogurt and nuts of your choice. It's a delicious mix of carbohydrates, protein, and healthy fats. Most importantly, it's great fun to eat.
How to do it: Slice a small banana in half vertically.
Garnish the banana with 60g Greek yogurt and 2 tablespoons of nuts of your
choice.
Per serving: 242 calories, 10 g fat
(1 g saturated), 33 g carbohydrates, 18 g sugar, 23 mg sodium, 4 g fiber, 10 g
protein.
5. An egg on toast
This healthy snack is ideal for
breakfast lovers. It's as satisfying as a meal, but the smaller size won't
weigh you down. I recommend using hard-boiled eggs for convenience as you can
make them ahead of time. You can also opt for a scrambled or fried egg.
How to make: Toast a slice of wholemeal bread. Cover with
an egg cooked according to your preferences.
Per serving: 182 calories, 6 g fat
(2 g saturated), 20 g carbohydrates, 4 g sugar, 221 mg sodium, 3 g fiber, 11 g
protein.
6. Chocolate protein shake
A protein shake is a great snack
when you need something substantial until the next meal.
Studies show that protein powders
can help you gain muscle, lose fat, and improve your body composition.
There are many great protein
powders on the market. Look for types with no added sugar.
Mix in a blender, 225 ml of unsweetened almond
milk, 1 tablespoon of protein powder. Blend until smooth.
per serving: 150 calories, 25g
protein, depending on the type of protein powder you are using.
7. Edamame with sea salt
I like to add a little sea salt to
a serving of delicious edamame. Along with vegetable protein, you get fiber
and a healthy dose of potassium.
How to make: Add to 125 g of peeled edamame 1 teaspoon of
olive oil and a pinch of sea salt.
Per serving: 140 calories, 8 g fat
(1 g saturated), 8 g carbohydrates, 2 g sugar, 481 mg sodium, 1 g fiber, 8 g
protein.
8. Apple, chocolate, and peanut butter nachos
Sounds crazy, but it's actually a
well-balanced snack. You'll get protein and lots of fiber, which will help slow
down the digestion of the little added sugar in dark chocolate (thus avoiding a
mid-afternoon crash).
How to make: Slice a medium apple,
then add 1 tablespoon of natural peanut butter and 15 g of melted dark
chocolate.
Per serving: 253 calories, 13 g of
fat (4 g saturated), 35 g of carbohydrates, 25 g of sugar, 74 mg of sodium, 7 g
of fiber, 4 g of protein.
Backed By Science: "This 5-Second Water Hack" SUPERCHARGES Your Metabolism?
Backed By Science: "This 5-Second Water Hack" SUPERCHARGES Your Metabolism?
9. Grilled chickpeas
If you're craving something salty
and crunchy, grilled chickpeas are a much better option than crisps, thanks to
their combination of protein and fiber.
How to make: Rinse and drain a can
of chickpeas, then toss them with 1 1/2 tablespoon of olive oil, salt, pepper, and any spices of your choice. Roast at 180° C for 30 minutes. Let cool
slightly and enjoy. One batch makes three servings.
Per serving: 160 calories, 8 g fat
(1 g saturated), 17 g carbohydrate, 2 g sugar, 292 mg sodium, 4 g fiber, 5 g
protein.
10. Toast with almond butter
The almond butter toast is my
favorite snack. It's so heartwarming and delicious!
How to make: Spread 1 tablespoon of
almond butter (or nut or seed butter of your choice) on a slice of wholemeal
bread.
Per serving: 233 calories, 12 g fat
(2 g saturated), 23 g carbohydrates, 2 g sugar, 227 mg sodium, 5 g fiber, 8 g
protein.
11. Homemade popcorn
Popcorn is high in fiber, low in
fat, and provides some protein. A 30g serving contains 4g of fiber, almost 4g
of protein, and just over 1g of fat. This combination makes for a snack that
will help keep you full.
How to make: In a large saucepan,
sauté 3 tablespoons of popcorn kernels in 1/2 tablespoon of rapeseed oil.
Garnish with your favorite herbs or spices.
Per serving: 110 calories, 6 g of
fat (1 g saturated), 28 g of carbohydrates, 0 g of sugar, 15 mg of sodium, 4 g
of fiber, 4 g of protein.
12. Chia seed pudding
Chia seeds are high in fiber and
can be included in all types of diets, including vegan and ketogenic diets.
They are also very high in
antioxidants that help reduce inflammation and improve heart health.
Although they don't have a great
taste, they take on a gelatinous consistency when soaked in liquid. Chia seed
pudding is a satisfying snack with less than 200 calories.
How to make: Combine 1 tablespoon of chia seeds and 100 ml
of plant-based milk in a small bowl. Cover and refrigerate for at least 30
minutes. Stir in cocoa powder, peanut butter, and maple syrup, or other natural
sweeteners.
