When it comes to losing weight, snacking can either be your best friend or your worst enemy.
On the one hand, snacking can help to keep you feeling satisfied and prevent you from overeating at meals. On the other hand, if you’re not careful, snacks can quickly add up in calories and derail your weight loss efforts.
So, what are the best snacks for weight loss? Here are the top 10, along with some tips on when and how much to have:
Nuts and seeds. Although we already mentioned these in our article about Superfoods here is some more relevant information.
Nuts and seeds are packed with protein, fiber, and healthy fats, which can help to keep you feeling full and satisfied. They’re also rich in nutrients like vitamins, minerals, and antioxidants.
Just be sure to watch your portion sizes, as nuts and seeds are high in calories. Aim for about a handful (1-2 ounces) as a snack.
Greek yogurt. Greek yogurt is a great snack option because it’s high in protein and low in calories. It’s also a good source of calcium, which can help to strengthen your bones.
Just be sure to choose a plain, low-fat, or fat-free variety, and add your own fruit or a sprinkle of nuts for flavor and crunch. A single-serving size (about 6 ounces) is a good amount to have as a snack.
You don’t have to go crazy to get a good, tasty flavor. Some nuts and berries will do the trick!
Hard-boiled eggs. Eggs are a great source of protein and healthy fats, making them an excellent snack for weight loss. They’re also low in calories and easy to pack and take with you on the go.
One or two hard-boiled eggs make for a satisfying snack.
Apple slices with peanut butter. Apples are high in fiber and low in calories, making them a great choice for weight loss, and when combined with peanut butter they form a delicious alliance.
By adding just a spoonful of peanut butter (or your favorite nut butter), you can help to boost the protein and healthy fat content of the snack, which can help to keep you feeling full, satisfied, and full of energy.
A medium apple sliced and paired with about 2 tablespoons of nut butter is a good portion size for a snack.
Hummus and veggies. Hummus is made from chickpeas, which are high in protein and fiber. Pairing it with raw vegetables like carrots, cucumbers, and bell peppers makes for a satisfying, low-calorie snack that’s packed with nutrients.
Aim for about ¼ cup of hummus and a cup or more of veggies as a snack.
Air-popped popcorn. Popcorn can be a healthy snack choice if you make it yourself and skip the butter and added salt.
Air-popped popcorn is low in calories and high in fiber, which can help to keep you feeling full and satisfied.
Just be sure to portion out your serving size to avoid overeating. A good amount for a snack is about 3 cups.
Edamame. Edamame, or boiled soybeans, are a great source of protein and fiber. They’re also low in calories and easy to pack and take with you on the go.
A half-cup serving of edamame makes for a satisfying snack.
Cottage cheese with fruit. Cottage cheese is high in protein and low in calories, making it a great snack for weight loss.
Adding some fruit like berries or sliced peaches can add flavor and nutrients to the snack.
A half-cup serving of cottage cheese paired with about a cup of fruit is a good portion size.
Turkey and cheese roll-ups. Thin slices of turkey and cheese make for a satisfying snack that’s high in protein and low in calories.
You can roll them up for a grab-and-go option, or serve them on a bed of lettuce for a more substantial snack.
A roll-up made with one slice of turkey and one slice of cheese is a good portion size.
Dark chocolate. Yes, you read that right – dark chocolate can be a healthy and tasty snack option for weight loss.
Dark chocolate is high in antioxidants and has been shown to have a number of health benefits. It is also one of the Superfoods that we covered in a previous article. Be sure to check that out too!
Just be sure to choose a high-quality brand that’s at least 70% cocoa, and portion out your serving size to avoid overindulging.
A good portion size for a snack is about an ounce or about a small handful of chocolate chips.
In terms of when to have these snacks, it’s a good idea to have one in the mid-morning and one in the mid-afternoon to help keep you satisfied and energized between meals.
If you’re feeling hungry closer to mealtime, you can also have a snack about an hour before your meal to help reduce your appetite.
Remember, the key to snacking for weight loss is to choose foods that are high in nutrients and low in calories. All of the mentioned above are great options that can help to keep you feeling satisfied and on track with your weight loss goals.
So, try incorporating some of these snacks into your routine and see how they can help you reach your goals.
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