If you’re on a weight-loss journey or planning to start one, snacking can be both your best friend and your worst enemy. On the one hand, snacking can help you avoid binge eating and keep your metabolism going. But, on the other hand, if you choose the wrong snacks, it can add unwanted calories and sabotage your progress. So, it’s crucial to make smart snack choices.
Most of us tend to ignore snacks when focusing on losing weight. Instead, we focus more on our main meals and often overlook snacking as a potential roadblock. But the truth is, snacking can make or break your weight-loss journey. But, of course, you don’t want to ruin your hard work by eating a bag of chips or a candy bar, right?
But don’t worry; this article will give you a list of healthy snacks that can help you lose weight without compromising taste. Because, let’s face it, we all crave something to munch on mid-day. The key is ensuring that what we’re munching on is healthy and nutritious. So, let’s get started!
The Principles of Snacking for Weight Loss
When on a weight-loss journey, it’s natural to sometimes feel hungry between meals. Experts believe staying hungry or starving yourself can harm your health and hinder your weight-loss progress. That is where snacking comes in, which can help you manage your hunger pangs and keep you on track with your weight-loss goals. However, not all snacks are equal, and choosing the wrong ones can quickly undo your progress.
A study showcases the positive and negative effects of snacking on weight management. It says snacks can help you add nutritious foods like fruits and vegetables. But, snacking habits can also reveal unhealthy eating behaviours such as mindless eating and overeating, which can hinder weight loss.
Here are some principles to consider when snacking for weight loss:
Choose Low-Calorie Snacks
One of the most crucial principles of snacking for weight loss is to choose low-calorie snacks. Research also shows the importance of managing calorie intake for weight loss. Snacks that are high in calories can quickly add up and sabotage your weight-loss progress. Instead, opt for snacks around 100 to 150 calories per serving. This way, you can satisfy your hunger without overindulging. Some examples include apple slices with peanut butter or hummus with carrot sticks.
Shalika’s Incredible Weight Loss Journey – Lost 38 kgs in 12 Months
Chat with us to get started on your health and fitness journey >> https://hlfy.me/YT_Video
Look for High-Fibre Snacks
Fibre is essential for weight loss because it keeps you feeling full for extended periods. In addition, high-fibre snacks, such as fruits, vegetables, whole-grain crackers, and nuts, can help you feel satisfied and reduce the urge to snack on unhealthy foods.
Harvard research also shows that adding more fibre to your daily diet can enhance weight loss. So, snacking on fibre-rich foods can benefit. Some examples of high-fibre snacks are a handful of almonds or berries with Greek yoghurt.
Choose High-Protein Snacks
Protein is also crucial for weight loss because it helps maintain muscle mass and keeps you feeling full. Several studies showcase the importance of protein for weight loss. In addition, high-protein snacks like Greek yoghurt, cottage cheese, and hard-boiled eggs can help you stay satiated and prevent overeating. Some examples of high-protein snacks are a protein shake or a sprout salad.
Avoid High-Fat Snacks
High-fat snacks like chips and fried foods can quickly increase calories and undermine weight-loss progress. Moreover, studies show that high-fat and fried foods can lead to weight gain. Instead, opt for snacks that are low in fat, such as fruits, vegetables, and lean protein sources. Some examples of low-fat snacks include air-popped popcorn or edamame.
Choose Nutrient-Dense Snacks
It’s essential to choose nutrient-dense snacks, as they provide a lot of nutrients for the number of calories they contain. In addition, these snacks offer crucial nutrients that aid in weight management and overall health improvement. Some nutrient-dense snacks are a handful of blueberries or sliced bell pepper with hummus.
Avoid Processed Food
Another critical principle when snacking for weight loss is to avoid processed foods. Research shows that highly processed foods lead to weight gain. Processed foods often contain added sugars, unhealthy fats, and high levels of calories. In addition, they provide empty calories that do not provide any essential nutrients to the body. Examples of processed snacks include chips, cookies, and sugary drinks. Instead, opt for whole foods such as fruits, vegetables, nuts, and seeds.
Studies suggest snacks can be a great energy source for losing weight. However, remember that snacks alone cannot help you lose weight; one must combine them with a healthy diet and regular exercise. In addition, consuming even healthy snacks in large quantities can add up in calories and sabotage your weight-loss progress. Therefore, it’s crucial to practise portion control and moderation when snacking.
Snacking can be an essential part of a weight-loss journey, but choosing snacks that support your goals rather than hinder them is crucial. By following the principles outlined above, you can select snacks that are low in calories, high in fibre and protein, low in fat, and nutrient-dense. Remember that small choices can add up over time, and choosing the right snacks can significantly affect your weight-loss progress.
Healthy Snacks for Weight Loss
Regarding weight loss, snacking can be your ally or your enemy. Choosing the right kind of snacks is crucial to ensure that your snacks help you lose weight. In this section, we have compiled a list of healthy snacks for weight loss that align with the principles of healthy snacking for weight loss. These snacks are easy to make, easily available in India, and packed with nutrition.
Chickpeas are a fantastic plant-based protein and fibre source, making them a perfect snack for weight loss. First, drain and rinse a can of chickpeas, spread them on a baking sheet, and drizzle with olive oil. Then, season with your favourite spices. Finally, roast in a preheated oven at 400°F for 20-25 minutes until crispy.
Permissible Quantity: ¼th cup of roasted chickpeas (about 35g) contains around 140 calories.
Masala chaas (spiced buttermilk)
Chaas is a refreshing, low-calorie drink perfect for hot summer days. Blend one cup of low-fat yoghurt, 1 cup of water, a handful of mint leaves, one green chilli, and a pinch of salt. Serve chilled.
Permissible Quantity: One glass of masala chaas (250ml) contains around 44 calories.
Grilled Paneer Skewers
Paneer is an excellent protein and calcium source, making it an ideal weight-loss snack. Cut paneer into bite-sized cubes and marinate with yoghurt, spices, and lemon juice. Thread the cubes onto skewers and grill until golden brown.
Permissible Quantity: 75 g of grilled paneer tikka contains around 200 calories.
A bowl of fruit salad is a refreshing and healthy snack option that is low in calories and nutrient-rich. Cut up your favourite fruits, such as watermelon, papaya, apple, banana, and kiwi, and mix them in a bowl.
Permissible Quantity: 1 cup of fruit salad contains around 60-70 calories.
Sprouts are a great source of plant-based protein and fibre, making them a perfect snack for weight loss. Toss some sprouts, chopped tomatoes, onions, cucumber, coriander leaves, and a squeeze of lime juice. Sprinkle it with chaat masala for added flavour.
Permissible Quantity: One cup of sprouts chaat contains around 50 calories.
Grilled Corn on the Cob
Corn is a low-calorie snack that contains fibre and antioxidants. Grill corn on the cob until slightly charred and brush with salt, and lemon juice.
Permissible Quantity: One medium-sized corn on the cob (about 100g) contains around 85-90 calories.
Peanut Butter and Banana Toast
Peanut butter is a fantastic source of healthy fats and protein, while bananas contain nutrients like potassium and fibre. Toast a slice of whole-grain bread, spread with peanut butter, and top with sliced bananas.
Permissible Quantity: One slice of peanut butter and banana toast contains around 250 calories.
Carrot Sticks with Hummus
Carrots are low-calorie and fibre-rich, while hummus is a good source of plant-based protein. Cut carrots into sticks and serve with hummus.
Permissible Quantity: ½cup of carrot sticks with two tablespoons of hummus (about 100g) contains around 100-110 calories.
People’s favourite, popcorn, is a low-calorie snack high in fibre, making it great for weight loss. Skip the butter and opt for air-popped popcorn seasoned with herbs and spices.
Permissible Quantity: One cup of air-popped popcorn (about 8g) contains around 30 calories.
Sliced Apple with Peanut Butter
Apples are low in calories and fibre-rich, making them an excellent weight-loss snack. Pair them with a serving of peanut butter for added protein and flavour.
Quantity: One medium apple with 1 tbsp of peanut butter (about 150g) contains around 150-170 calories.
Are you tired of eating the same conventional snacks while trying to lose weight? Try something new. How about a zucchini pizza boat? Cut the zucchini in half lengthwise, and take out the seeds. Then, top it with pizza sauce, low-fat mozzarella cheese, and your favourite toppings, such as diced bell peppers, onions, and mushrooms. Once done, bake in a preheated oven at 375°F for 15-20 minutes or until the cheese is melted and bubbly. This snack is low in calories and packed with fibre, vitamins, and minerals. Plus, it’s a fun and delicious way to enjoy your pizza while staying on track with your weight-loss goals. Surprise your taste buds with this unique snack and satisfy your pizza cravings without derailing your diet.
Regarding snacking for weight loss, it is essential to take some precautions to ensure you’re not unintentionally sabotaging your efforts.
First and foremost, pay attention to portion sizes. Even healthy snacks can lead to weight gain if consumed excessively, so control your portions.
Additionally, choose snacks that are both nutritious and low in calories. So, avoid snacks high in sugar or unhealthy fats, as they can quickly add up and derail your weight loss goals.
While snacking can help manage hunger and cravings, don’t rely too heavily on snacks as your primary source of nutrition. Instead, be mindful of your overall calorie intake throughout the day.
Finally, be aware of your body’s hunger and fullness cues. Don’t use snacking as a way to cope with emotions or stress. However, snacking can be a healthy and effective part of your weight loss plan by following these precautions.
The Final Word
Snacking can be challenging when trying to lose weight, but it can also be vital to staying on track with your weight-loss goals. By following the principles of snacking for weight loss, such as choosing low-calorie, high-fibre, high-protein, nutrient-dense, and whole-food snacks, you can ensure that your snacks support your weight-loss journey. Remember that healthy snacks can add calories, so practising portion control and moderation is essential. In addition, small choices can add up over time, so choosing the right snacks can significantly affect your weight-loss progress. So, snack your way to a healthier you!
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.
Frequently Asked Questions (FAQs)
Q: What are some healthy snack options for weight loss?
A: One can find plenty of healthy snack options for weight loss, such as fresh fruits and vegetables, nuts, seeds, whole grain crackers with hummus or guacamole, low-fat Greek yoghurt, and air-popped popcorn. These snacks are low in calories, fibre-rich, and contain essential nutrients that can keep you satiated for a long and energised throughout the day.
Q: How often should I snack if I am trying to lose weight?
A: One must listen to the body and eat when hungry. However, snacking too frequently can lead to overeating and hinder weight loss progress. A good strategy is to aim for 2-3 healthy snacks daily, but be mindful of portion sizes and try to stick to nutrient-dense options to achieve your weight loss goals.
Q: What are some low-calorie snacks that can help me lose weight?
A: Although snacks cannot help lose weight independently, some can enhance the process. Low-calorie snacks that can help you lose weight include fresh fruits and vegetables, rice cakes with peanut butter, boiled eggs, low-fat cheese with whole grain crackers, and popcorn. These snacks are rich in fibre and protein, which can keep you feeling full for extended periods and prevent overeating. Just watch your portion sizes to keep your calorie intake in check.
Q: Are there any snacks I should avoid if I am trying to lose weight?
A: You should avoid some snacks if you are trying to lose weight. These snacks include sugary snacks like candy and cookies, processed snacks like chips and crackers, and high-fat snacks like fried foods and fast food. These snacks are often high in calories and low in nutrients. As a result, they can contribute to weight gain if consumed frequently. Instead, eat nutrient-dense snacks to curb hunger without sabotaging your weight loss efforts.
Q: How can I make sure my snacks are healthy and satisfying?
A: To make sure your snacks are healthy and satisfying, focus on nutrient-dense options that are high in fibre, protein, and healthy fats. Also, pay attention to portion sizes, and try to choose snacks you genuinely enjoy and look forward to eating. It can help you stay on track with your weight loss goals while feeling satisfied and nourished.
Q: Can I eat fruit as a snack while trying to lose weight?
A: A fruit can be an excellent snack option when trying to lose weight, as it is low in calories, fibre-rich and essential nutrients, and can help satisfy your sweet tooth. However, one must be mindful of portion sizes and choose whole fruits over fruit juices, which can be high in sugar and calories.
Q: What are some easy-to-make, healthy snack options for busy people?
A: Some easy-to-make, healthy snack options for busy people include pre-cut vegetables with hummus or low-fat dip, boiled eggs, Greek yoghurt with fresh berries, homemade trail mix including nuts and dried fruit, and whole grain toast with avocado or peanut butter. One can prepare these snacks quickly, require minimal prep time, and are nutrient-dense, helping you stay energised and satisfied throughout the day.
Q: Should I count calories when snacking for weight loss?
A: While counting calories can be helpful for weight loss, it holds importance even when snacking. Moreover, focus on choosing nutrient-dense, low-calorie options to stay on track with your goals. Keep an eye on portion sizes, and be mindful of snacks high in sugar, fat, and processed ingredients.
Q: Can I snack at night if I am trying to lose weight?
A: A: It is generally okay to snack at early night hours if you are trying to lose weight, as long as you make healthy choices and are mindful of portion sizes. However, avoiding snacking too close to bedtime is best, as this can disrupt your sleep and negatively impact your weight loss efforts. Additionally, be aware of emotional eating or boredom snacking, and address any underlying issues driving these behaviours.
Q: Are there any protein-rich snacks that can help me feel fuller longer and aid in weight loss?
A: Many protein-rich snacks can help you feel fuller longer and aid in weight loss, such as hard-boiled eggs, Greek yoghurt, edamame, cottage cheese, and nuts. Protein is crucial to build and repair muscle tissue. It can help keep you full and satisfied between meals, reducing the likelihood of overeating or snacking on unhealthy options.
1. Kong A, Beresford SA, Alfano CM, Foster-Schubert KE, Neuhouser ML, Johnson DB, Duggan C, Wang CY, Xiao L, Bain CE, McTiernan A. Associations between snacking and weight loss and nutrient intake among postmenopausal overweight to obese women in a dietary weight-loss intervention. J Am Diet Assoc. 2011 Dec;111(12):1898-903. doi: 10.1016/j.jada.2011.09.012. Erratum in: J Am Diet Assoc. 2014 Jun;114(6):959. PMID: 22117666; PMCID: PMC3242470.
2. Osilla EV, Safadi AO, Sharma S. Calories. [Updated 2022 Sep 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499909/
3. Harvard Health Publishing
4. Leidy HJ, Clifton PM, Astrup A, Wycherley TP, Westerterp-Plantenga MS, Luscombe-Marsh ND, Woods SC, Mattes RD. 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. PMID: 25926512.
5. Sayon-Orea, Carmen & Bes-Rastrollo, Maira & Basterra-Gortari, F.J. & Beunza, J.J. & Guallar-Castillón, Pilar & Fuente-Arrillaga, C. & Martínez-González, Miguel. (2011). Consumption of fried foods and weight gain in a Mediterranean cohort: The SUN project. Nutrition, Metabolism and Cardiovascular Diseases. 23. -. 10.1016/j.numecd.2011.03.014.
6. National Institute of Health
7. Harvard School of Public Health