Learn how to make evening snacks fit into a healthy diet and what to look for in a snack that aids in weight loss.
Between-meal snacks can help you control your hunger and prevent overeating when you do sit down to a meal. You can acquire all the nutrients you need by snacking. On the other hand, grazing throughout the day, especially on meals with low nutritional value, may lead to overeating.
Making sure you have wholesome options on hand and are ready for when hunger strikes is a smart idea. Many of these snacks for weight loss make excellent portable snacks. Here, we answer some frequently asked issues about snacking and provide 10 nutritious snacks for weight loss.
Can snacking be a part of a healthy diet?
Of course! Pick a snack that has protein, fat, and/or fiber. These nutrients all require more time to digest, so they fill you up. Snacks are another excellent method to supplement your daily nutrition. Consider foods like whole-grain crackers and cheese, carrots and hummus, or an apple and nut butter as snacks. Additionally, you’re more likely to overeat during your subsequent meal if you allow yourself to become overly hungry. Therefore, despite the fact that we frequently refer to chips and sweets as “snack” items, consuming snacks can prevent overeating.
You might believe that when it comes to snacking for weight loss, calories are the most crucial factor. However, compared to eating 200 calories worth of nuts and dried fruit, 100 calories of jelly beans can leave you feeling completely unsatisfied. Choosing a snack that provides nutrition and fills you up is just as important as choosing one that is low in calories. On the 1,500-calorie meal plans, each snack has about 200 calories per day. Two snacks are permitted on all of our meal plans for weight loss.
What about evening snacking?
The biggest issue with late-night munchies is that most of us go for ice cream and chips rather than fruit and yogurt. Not that you can’t indulge in something sweet after supper. Even your favorite evening munchies (chocolate and popcorn!) can be included on this list.
Make sure your meal is composed of filling and healthy meals, such as our best supper foods for weight loss, and that you are eating enough food if you find that you are constantly hungry after dinner. If the only thing you’re snacking on is a mediocre salad, you might actually be hungry and in need of an evening snack.
In order to avoid scooping directly from the container, where you are more inclined to eat more, if you want an evening snack after dinner, serve yourself an acceptable portion onto a plate or bowl. You can monitor your body’s hunger levels when you have your own bowl.
Looking for ideas for wholesome snacks? Discover our top ten sensible snack picks to control weight by reading on.
A fantastic nutritious snack is nuts. And even if they contain a lot of fat, you don’t have to stay away from them if you’re attempting to control your weight.
Almonds, for example, provide fiber, protein, and healthy fats that are satisfying. They aid in controlling hunger, enhance heart health, and might even aid in belly fat loss. A serving of 23 almonds, or one ounce, has 172 calories, 3 grams of fiber, and 6 grams of protein. Grab a few handfuls, combine them with some dark chocolate and dried fruit, or top an apple with some almond butter.
To benefit from the health advantages of this ruby fruit, you don’t need to adhere to a grapefruit diet. Grapefruits are generally 130 calories and 5 grams of fiber per full fruit. Not to mention, it meets all of a woman’s daily vitamin C requirements. This sour citrus fruit has a lot of nutrition in it.
Chickpeas should be kept in the pantry. They have a meaty texture, a nutty flavor, a lot of filling fiber, and a small amount of protein, making them ideal for people who are trying to lose weight. About 150 calories, 8 grams of protein, and 7 grams of fiber are present in each half cup of chickpeas. For a crunchy snack that is portable, try roasting or air-frying them.
Even though grapes have a lot of natural sugar, you can chew each one carefully to satisfy your sweet tooth. With each cup of grapes containing roughly 100 calories, you can freeze grapes for a quick snack or combine them with cheese for a simple workday snack.
Giving up the meals you enjoy to lose weight is not necessary. Giving yourself occasional snacks could perhaps be the key to lasting weight loss. However, striving for “too good” results in failure and prevents you from enjoying your meals to their fullest.
Make room for a glass of wine if you enjoy one with supper. You want dessert? Choose a tiny chocolate treat in place of the drink. Remember, it’s fine if you have both. Don’t be hard on yourself. Just take tomorrow’s breakfast and enjoy it.
Popcorn has a lot of fiber and even contains some protein. A serving of one ounce (or three cups) of air-popped popcorn includes 110 calories, 4 grams of fiber, and nearly 3 grams of protein. This mix gives it the lasting power of a snack. 3 cups of popcorn is a substantial serving size, especially when compared to other crunchy, salty foods like chips. Popcorn is a whole grain. Many businesses produce packaged popcorn; check out our top options for healthy popcorn. Additionally, you can manufacture your own using our nutritious popcorn recipes.
Yogurt is a great snack since it contains calcium and fiber, two elements that people sometimes don’t consume enough of. Calcium, fiber, protein, and gut-healthy bacteria are all found in yogurt with fruit (see what happens to your body when you don’t consume enough fiber).
Make your own fruit additions to plain yogurt for fiber and natural sweetness. Yogurt with flavors frequently contains a lot of extra sugar and calories. Additionally healthy options are low-fat plain yogurt and whole milk. The idea that dairy products without fat are healthier has been disproven by more recent research.
Making complex carbohydrate and protein-rich snacks in advance will help you stay full until supper. Avoid the vending machine by bringing a healthy snack from home to quench your afternoon cravings instead. You’ll spend less money and get more nutritional value for your money. Try hummus and some diced vegetables. Hummus contains nearly 2 grams of fiber per 2 tablespoon serving; you can sate your hunger by eating it with raw veggies like carrot sticks, celery, and sliced bell peppers.
A complex carb like oatmeal can help you feel full without raising your blood sugar levels. Additionally, it’s a good source of fiber, and consuming more fiber aids with weight management. Although we often think of oats as a breakfast food, they can make a satisfying, robust, and delectable snack. Keep a package or two of unsweetened instant oatmeal at your desk, or prepare overnight oats in a mason jar, to make this snack more convenient.
10. Dried Fruit
Dried fruit is a convenient and wholesome snack. Fruit contains filling fiber, which aids in weight management (and essential vitamins and minerals). For a snack that provides a balance of healthy carbs and protein, look for dried fruit that hasn’t had any sugar or sweeteners added and couple it with almonds. Another excellent choice to keep at your desk at work is dried fruit.
If you’re trying to control your weight, snacks can definitely be a part of your diet. It will help you diversify your food choices, receive a variety of nutrients, and prevent hunger pangs in between meals if you have a plan for the kinds of snacks you’ll bring to work and while you’re on the go. Always keep in mind that nutrient-dense foods (fiber, protein, vitamins, and minerals) can help you get the nutrition your body requires and keep you feeling full.
Lisa Valente, M.S., RD Reviewed by Geometry Dash Lui, RD, M.H.Sc.