Healthy Snacks That Can Help You Lose Weight
For many, losing weight can often seem like an uphill battle. Whether you are struggling with a lack of motivation to work out or just have eating habits that have kept you stuck in a holding pattern, there are a lot of reasons you may be struggling to shed those extra pounds. Regardless of whether your approach is diet, exercise, lifestyle changes, or a combination of the three, there are plenty of "hacks" that can make the weight loss process bearable, easy, and even fun.
While exercise is a key component in weight loss, many experts agree that it is easier to lose weight by dieting than it is to burn off extra calories through exercise (via Healthline). If you're one to moan at the thought of dieting, fear not — there are additions and substitutions you can make to your daily diet that are actually tasty and can encourage you to eat healthier overall. By incorporating healthy snacks into your diet, you can prevent cravings and even manage your blood sugar, according to experts at Healthline. Furthermore, experts add that incorporating healthy snacks into your diet naturally increases your servings of fruits and veggies throughout the day, which many Americans fall short on.
Continue reading to discover 14 healthy snacks that can support you in your weight loss goals.
Apples and peanut butter
This delicious snack may bring back memories of your childhood lunch box packed by mom, but that's no reason it can't be enjoyed as an adult. According to Healthline, apples and peanut butter on their own are packed with nutritional benefits (which probably comes as no surprise), so combining the two is essentially doubling down on those nutritional perks. Starting with apples, experts at the site explain that one medium sized apple contains only 95 calories, 0.3 grams of fat, and 4.4 grams of fiber, which is 17% of the daily value. According to Mayo Clinic, it takes the body a longer amount of time to digest fiber, which can help keep you feeling full for longer.
Next, peanut butter is packed full of fiber as well as protein, which can also assist in maintaining feelings of fullness. Experts at Healthline explain that peanut butter contains a hefty 8 grams of protein per serving and 3 grams of fiber. Furthermore, 75% of the calories from peanut butter come from monounsaturated fats, which also contributes to making you feel full. In other good news, more reports from Healthline explain that peanut butter is low on the glycemic index, which means it does not contribute to spikes in blood sugar that are often linked to obesity and diabetes.
Hummus
If you haven't gotten on the hummus train yet, there's no better time than the present. This healthy snack can be used as a dip or spread, and is low in fat and high in both protein and fiber, according to experts at Everyday Health. Keri Gans, RDN, a certified nutritionist based in New York City, spoke to the website and explained that one serving of hummus, which is about two tablespoons, has 60 to 70 calories, 2 grams of protein, 3 to 5 grams of fat, and 1 gram of fiber. Like with peanut butter, the protein and fiber in hummus helps you feel more satiated, and as Gans explains it, "This makes even a small amount of it filling and satisfying."
According to WebMD, ingredients in traditional hummus include chickpeas, tahini (sesame paste), garlic, and olive oil, which separately have a multitude of nutritional benefits of their own. While hummus is traditionally eaten with white pita, substituting the white pita for whole wheat pita can add more fiber. For even more nutritional benefits, experts at the site recommend using it as a dip for veggies such as cucumbers, carrots, or tomatoes for more vitamins and minerals and fewer carbs.
Hard boiled eggs
This seemingly simple snack has stood the test of time for good reason. As a high protein, low-calorie food, you can imagine why it might be a great addition to any weight loss program.
According to experts at Medical News Today, a large hard boiled egg has 78 calories and 6 grams of protein. The site explains that if a woman consumes two large eggs a day, she would be fulfilling 25% of the daily value of her protein needs, while a man eating the same amount would be consuming 20%. Boiled eggs can be a better alternative to scrambled or fried eggs because they require no oil or butter to prepare, thus cutting back on fat and calories.
Furthermore, the protein in eggs can actually improve metabolism by way of what's called the "thermic effect of food," according to Medical News Today. Essentially, the body requires extra calories to digest food, and protein increases the metabolic rate by a percentage of 15-30 compared to 5-10 for carbohydrates. Furthermore, experts at the site explain that eggs could also prevent heart attack and strokes. Having a boiled egg for breakfast is a good option to start the day and maintain feelings of fullness for longer, but they are also a good midday snack.
Cottage cheese and fruit
Cottage cheese is one of those foods that many either love or hate. Regardless of what camp you're in, there's no denying the dietary benefits of this less than conventional dairy product.
According to Healthline, as with many other foods that can lead to weight loss, cottage cheese is high in protein. The site explains that one cup of cottage cheese contains 28 grams of protein, which is almost half of the daily value, according to Mayo Clinic. Cara Harbstreet, M.S., R.D., L.D. spoke to Mind Body Green to expand upon the benefits of this age-old diet food. "It's a vintage diet food, popularized due to its high protein content. Compared to other cheeses, dressings, and condiments, it's relatively low in calories and offers the same nutrition as other dairy products," she said.
While the food has a reputation for being a weight loss food, Habstreet cautions against taking this claim too literally. "Cottage cheese shouldn't be positioned as a tool for weight loss; instead, it should be considered a nourishing and filling option for those who enjoy it," she explains. Incorporating cottage cheese into your diet can help you stay full for longer, and can be used as a substitute for other more fattening foods.
Dark chocolate
Surprised to see chocolate on the list? Well, there's more to this treat than meets the eye. Science has proven time and time again that dark chocolate is packed with a bevy of nutrients that can support your health in a number of ways.
According to a study published by Frontiers in Pharmacology, people who drank diets that were high in cocoa were found to have higher levels of certain "good" gut bacteria, and that the cocoa actually serves the function of a prebiotic, supporting a healthy metabolism. Furthermore, Healthline reports that dark chocolate can help reduce unhealthy food cravings and allow you to stay fuller for longer. One study in particular evaluated 12 women, and found that both eating and smelling chocolate decreased appetite and helped regulate a hormone specifically responsible for producing hunger.
Healthline also reports that dark chocolate has been linked to a reduction in the levels of insulin in the blood, which is associated with weight gain. Lastly, the site explains that dark chocolate may help stabilize blood sugar spikes, which is known to contribute to increased hunger and cravings. A few words of caution when consuming chocolate for weight loss are to eat moderately to avoid excess sugar consumption, and to be sure to stick to dark chocolate — not milk or white.
Nuts
Nuts have long been at the center of debate of whether their fat content was good for your waistline or ... not so good. Thankfully, scientists have landed on the conclusion that these tiny delicious specimens are in fact good for your health, and can even lead to weight loss when consumed in moderation.
According to experts at WebMD, nuts are chock full of nutrients including protein, fiber, monounsaturated fats, and vitamin E, among many others, and are linked to improved heart health, a reduction in the incidence of type two diabetes, and of course, weight loss. Experts at the site explain that the fiber in protein is good for dieters as they reduce cravings and can help you stay full for longer. They also explained that those who incorporated nuts into their diets were more likely to stick to them as they didn't actually feel like they were dieting if they got to eat nuts.
Snacks like chips and french fries are notorious for being high in calories, fat, and carbs, according to Healthline, so reaching for a handful of nuts in their place presents a much healthier and more filling alternative.
Cheese slices
Including cheese in your weight loss diet may seem like a dream come true for many. While this delicious treat may be typically enjoyed on some not-so-healthy-for you food items like cheeseburgers and pizza, it is possible to enjoy cheese in ways that can actually support your weight loss goals.
According to experts at Medical News Today, cheese contains a variety of essential nutrients including protein, vitamins, and minerals that support your overall health. If you are specifically looking for a cheese that is high in protein to help keep you full for longer, opt for cottage cheese, blue cheese, Swiss cheese, goat cheese, and mozzarella, as these are the cheeses with the highest levels of protein. Goat cheese in particular contains higher levels of medium-chain-fatty acids than cow's milk, which are more rapidly absorbed by the body, and "less likely to be stored as fat" (via Healthline). Additionally, cheese contains a substance called conjugated linoleic acid, which has been shown to lower body fat and improve "body composition."
Avocados
Avocados have become somewhat of a mainstay in many healthy diets these days because of their versatility and high nutrient profile. Seen smattered onto toast, pureed into dips, and blended into smoothies, avocados don't seem to be going anywhere any time soon.
According to Healthline, avocados provide a number of vitamins, healthy fats, and fibers, and average out at about 160 calories per serving, which is about half an avocado. You might be shocked to find out that 77% of the calories from avocados come from fat. Because of their high fat content, avocados, like nuts, have landed in the debate about whether or not they are good for weight loss programs.
However, experts at Healthline have concluded that the "good for you" monounsaturated fats found in avocados are scientifically proven to lower bad cholesterol, improve heart health, and assist in weight management. Because of their high fat and fiber content, avocados will help you stay full for longer, as the two combined help to slow the release of food from your stomach. Furthermore, avocados may actually speed up the burning of other types of fats in your body, and can help your body to burn additional calories after eating.
Greek yogurt
This classic treat with a Mediterranean twist deserves a spot on the list for a number of reasons. If you're wondering what makes Greek yogurt different from the non-Greek variety, experts at Medical News Today share that Greek yogurt results after regular yogurt has been strained, and the whey has been removed. Whey is found in many dairy products and contains what is called lactose, a natural sugar, which means that the resulting Greek yogurt is lower in sugar than regular yogurts.
According to Healthline, in one 245-gram serving of Greek yogurt, there are a whopping 24 grams of protein compared to just 14 in regular yogurt. Furthermore, Greek yogurt also provides half the amount of carbohydrates as regular yogurt. Because of its high levels of protein, Greek yogurt makes for a satisfying and filling meal that will stave off hunger for longer periods of time. Additionally, Greek yogurt contains high levels of probiotics, which more reports from Healthline have linked to lower incidences of obesity by "releasing appetite-regulating hormones," and helping the body to not absorb so much dietary fat. Experts at Medical News Today suggest eating the full-fat version of Greek yogurt to get the most benefits.
Baby carrots with hummus
Yes, you may have seen hummus on this list already, but it's the addition of baby carrots here that makes this a winning snack combo diet-wise. Carrots are really a no-brainer in terms of being healthy for you, and are a powerhouse of nutritional benefits. According to WebMD, one serving of carrots contains only 25 calories, 6 grams of carbs, and 3 grams of sugar, while providing 73% of the daily recommended value of vitamin A.
One of the primary benefits of adding carrots to your diet is the fact that they are low in calories and can be very filling. Elizabeth Somer, MA, RD, and author of "10 Habits That Mess Up a Woman's Diet" and "Age-Proof Your Body," spoke to WebMD in a separate article and explained: "A pound of carrots will fill you up, with only a smattering of calories — or you can have a pound of cheeseburger, and you'll gain weight faster than you can jump on a scale. People don't gain weight on carrots and blueberries; it would be almost impossible to eat enough of them. We fill up on the volume of food." Using hummus as a dip for your carrots can make them even more desirable as a go-to snack when you want to fill up.
Edamame
You may associate edamame with sushi or other Japanese food as they are traditonallly served alongside this type of fare. However, edamame has officially entered the mainstream and can be found in the aisles of your local grocery store begging to be added to your weight loss plans.
Edamame is essentially the fancy name for soybeans — simply put, they are immature, whole soybeans, according to experts at Healthline. While they are most often served inside their casing, they can also be served pre-shelled for easy snacking. Like most legumes, edamame is high in protein, providing 18.5 grams per 155 gram serving. Furthermore, the protein found in edamame is whole protein, which means it provides all the amino acids your body needs, which is good news for non-meat eaters. Again, eating a diet that is high in protein helps to stave off hunger for longer.
At only 120 calories per serving, you are getting a lot of "bang for your buck" with edamame with a low amount of calories. Since edamame is typically stored frozen, you can either boil it, steam it in the microwave, or pan fry it before eating it.
Protein smoothies
If you are looking for a sweet way to get your protein in for the day, whipping up a smoothie and tossing in your favorite protein powder might be the way to go.
Protein powder greatly simplifies the process of adding protein to your diet, and has been proven to assist in weight loss, according to Healthline. Experts at the site explain that there are a variety of protein powder types depending on your diet. People that prefer plant-based options can opt for plant-based varieties such as pea protein, rice protein, or hemp protein, and those who aren't plant-based can opt for whey or casein protein, which contain dairy.
For those who are training in the gym with the intention of building muscle and losing fat, protein shakes make an excellent dietary addition. According to Healthline, those who are conducting resistance training may benefit from extra protein in their diets, as the protein can help prevent muscle loss. When lean muscle mass is lost due to exercise, your metabolism can slow down, which can make it easier to gain weight back after dieting or exercising.
Olives
This salty snack may not come to mind when you think of weight loss. Often sprinkled on top of pizzas or incorporated into deliciously cheesy and carb heavy pasta dishes, olives don't spend as much time alone in the spotlight as they do mixed into other goods. However, research suggests that incorporating them into your diet in certain ways can positively affect your weight.
According to Healthline, olives have a low calorie density, which means that the amount of calories they have compared to their weight is low. The site explains that snacking on foods that have low calorie density can help you stay fuller for longer with much fewer calories, thus potentially leading to weight loss. Additionally, olives boast many "good fats," which make them a healthy alternative to other snacking options such as chips or other carb heavy options.
Furthermore, olives form a part of the well-known Mediterranean diet, which has been known to lead to weight loss. Experts at Healthline do suggest eating olives in moderation, as one thing to be aware of with olives is their high salt content. Also, while they are low in calories, if you eat too many olives the calories can add up quickly, so make sure to stick to the recommended serving size.