15 Healthy Snacks That Can Help You Lose Weight
Everybody loves Healthy Snacks. There’s hardly find a person who hates those. Most people avoiding snacks because they think snacks are the main cause of weight gain. If you are a snack lover but thinking about stopping the daily snack intake or already avoiding the snacks read this article carefully. Because you may be on the wrong pathway in the weight loss journey.
Overweight and obesity turned into an epidemic in America. About 60% of USA citizens have identified with overweight.
Most of them are struggling to reduce weight. And there are other groups of people who are putting lots of effort to maintain the low weight they achieved. Both of these groups of people have common properties. They use to cut their food habits a lot.
But a recent scientific study showed that frequently eating is helpful to maintain your low weight and even it has a positive effect on reducing weight also. This may be unbelievable to most of you. But the study found that people who eat at least three main meals and two snacks in between maintained their weight consistently at low levels. In addition to that, they have a less variety of foods, and they have a proper schedule for taking meals.
Scientists believe, that eating healthy vegan snacks that can help with weight loss in between main meals can reduce hunger and reduce the portion size of the main meal.
Therefore having a healthy snack is good for losing weight and maintaining weight also.
But choosing a snack is not that easy in the current marketing background. There are lots of snacks in food stores; every manufacturer is trying to promote its products. Therefore it is easy for you to get to the wrong pathway. So we are trying to give you an idea about what healthy snacks are.
When you choose snacks for healthy weight loss, seek snacks that include proteins, fibers, whole grains, or unsaturated fat. They all are the building blocks of healthy foods for weight loss. Also, it is important to have an exact idea about the daily calorie intake. Simply get an expert weight loss planner that helps you to give an exact idea about calories corresponding to weight loss charts and different other health parameters. Typically, your health experts also use the weight loss calculator to tells you how many calories you have to burn each day to reach your optimal weight loss goal.
Thereby we share our best list of healthy snacks, including mostly organic foods, and others are low-calorie products without artificial ingredients and additives. We consider all low carb, high protein, low-fat lists of snacks and select the best of all.
Here we go,
A hard-boiled egg would be a perfect snack for weight loss. Even though there are many controversial facts about eggs, they are still one of the cheapest and best protein-rich food. Taking a protein-rich snack can improve your body’s metabolism than carbohydrates or fat.
Researches found that body metabolism increases up to 15 -30 % with protein-rich food because our body tends to used stored energy as fat to digest and absorb the protein diet.
Also, protein can improve your satiety than carbohydrates-rich meals to make you less hungry. An egg contains about 78 calories with certain nutrients. For example, lutein and zeaxanthin are antioxidants include in the egg, which helps in inflammatory conditions.
Vitamin D in eggs is very useful in better bone and muscle functions.
Most people asking how many eggs to eat? And is it unhealthy to eat lots of eggs? The American Heart Association has researched and found that taking up to seven eggs per week never causes harm for people without cardiovascular diseases or diabetes. But in people with these comorbidities, it’s better to use egg white and less yolk.
Avocado has lots of health benefits compared with other foods. One serving (one-fifth of an avocado) of avocado contains 68 calories, 3 grams of fiber, 6 grams of fat, and 3 grams of carbohydrates. Not at all the USDA National Nutritional Database shows that avocado contains lots of micronutrients like vitamins K, C, E, B6, riboflavin, niacin, and minerals like magnesium and potassium. Also, omega 3 fatty acids are beneficial in cellular metabolism. Avocado would be a great substitute for oily fish for vegans to take many omega 3 fatty acids.
Avocado contains a natural plant sterol called beta-sitosterol which helps to maintain healthy cholesterol levels.
It gives lots of health benefits for the heart to reduce the risk of heart attacks. Avocado is rich in vitamin K, which helps in better bone and muscle functioning and reduces bleeding tendency.
Avocado has natural detoxification capability against reactive oxygen compounds made by cell metabolism. And it slows down the aging process. Avocado also contains a lot of natural fiber, which promotes digestion.
Sun-dried tomatoes are not just dried tomatoes. Sun-drying preserves the nutrient levels of natural tomatoes. A cup of sun-dried tomatoes has 140 calories with proteins and fiber. It also has vitamins K and C, potassium which improves nervous system functions.
The vitamin C and lycopene in tomatoes work as antioxidants. Vitamin B complex improves the red cell functions. In addition, calcium, magnesium, and phosphorus in tomatoes help in better bone metabolism and improves skeletal system functioning.
Whey is a protein extracted from milk in cheese production. So there is no doubt that whey is one of the high-quality proteins you can get all the essential amino acids in one product. Because it is natural, there is less harm compared with artificial protein products. Whey promotes muscle gain, especially when you get old; there is a high tendency to fat deposition and reducing muscle bulk. This makes you at risk for most non-communicable diseases.
The Lactokinin in whey protein can inhibit the Angiotensin Converting Enzyme ( ACE ) which is the same process that Enalapril, Ramipril like antihypertensive drugs act in our body to lower the blood pressure.
Type 2 diabetes patients also can take whey protein without problems because it can improve blood glucose levels and increase insulin sensitivity of cells. Loss of insulin sensitivity of the cells is the main disability that type 2 diabetes patients face.
Almond with dark chocolate
This combination makes a great healthy snack for both weight reduction and improves body functions. In addition, Almond contains monounsaturated fatty acids, which are good for blood pressure reduction and improve satiety to promote weight reduction.
Dark chocolate has flavonols which are great for blood pressure control and reduce cardiovascular disease risk. Also, caffeine in dark chocolate makes you alert throughout the day. In addition, dark chocolate has the ability to improve dopamine secretion in our brain, which helps in the better function of the brain.
Kale is a famous vegetable in the cabbage family. There are several types of Kale; all contain lots of vitamins and minerals. Beta-carotene, vitamin C, flavonoids, and polyphenols act as antioxidants. Vitamin C also facilitates iron absorption from the gut and the formation of connective tissue like collagen.
Kale has the ability to bind with bile acids in our gut and facilitate its excretion via feces. So bile acid reabsorption is reduced, and the formation of cholesterol by bile acid in the liver is controlled. Kale has lots of fiber but fewer calories. So eating Kale gives you a bulk of food and improves satiety. This helps you with weight reduction.
Almonds, cashew, Brazil nut, hazelnut, and many are very popular in the world. The best thing is both vegan, and non-vegan can eat nuts without any issue. But some have allergies to certain nuts, so it needs to be concerned before use.
Even though nuts contain a high amount of calories, researches showed that only a few proportions of those really get absorbed. Most of them are eliminated because the fibrous cover of nuts doesn’t get absorbed.
And it’s proven that due to the high amount of fiber in nuts make the foods bulkier and improves satiety.
Nuts contain lots of monounsaturated and polyunsaturated fats, which help to make healthy cholesterol. And also, nuts have lots of anti-inflammatory substances, the ability to control high blood pressure. In addition, healthy cholesterol makes the nuts protective for heart attacks and strokes.
Red or green, any type of bell peppers are rich in vitamins and minerals. They only have 38 calories per 100 grams. About 90% of bell peppers have water. They are filled with antioxidants which are plant-based polyphenols. And they contain carotenoids like lutein which helps in carotene production. It improves eyesight.
Bell peppers have iron and vitamin C, which make them perfect for iron deficiency anemia because there is no need to take vitamin C separately with iron.
It’s a fruit, although most people think of it as a vegetable. It has fewer calories above 45 calories per 300 grams. So for one serving, we only use one-third of these. Cucumber is highly contained with water which is 95%. So it helps to improve hydration, and water intake causes fullness and reduces hunger.
Cucumber contains lots of antioxidants which help to reduce the body’s oxidative stress. This prevents diabetes patients from occurring microvascular complications like neuropathy, retinopathy. In addition, the high water content and fiber content make the cucumber is good for making bowel movements regular.
People making various foods with chia seeds. The famous one is the pudding. Anyhow, chia seeds are a very healthy food compared with others. Its main nutrients are fiber, protein, and fat. The carbohydrates in chia seeds almost all come in fiber form, which is unable to digest. So there are almost zero carbohydrates supplied by chia.
The fiber content in chia seeds makes the food bulkier and favors proper bowel functions as well. In addition, Chia contains lots of antioxidants and omega 3 fatty acids.
Although most of these plant omega 3 fats are not absorbable in humans, chia contains a decent amount of effective omega 3s as well like DHA.
Chia seeds contain lots of calcium, phosphorus, and magnesium, essential in optimum bone health. Also, animal studies have shown that chia seeds can stabilize blood pressure and blood sugar levels.
This is vastly popular recently as a healthy snack. Actual baby carrots are regular carrots that are harvested while small. Carrots have a few differences between baby carrots and regular size, but they both are highly nutritious.
100 grams of carrots have only 41 calories. And there are lots of water included.
The famous component of carrots, beta carotene, helps improve vision and acts as a protective factor for breast, prostate, and colorectal cancers.
Carrots help control blood pressure, and the lower amount of calories makes them a weight-loss-promoting snack.
Zucchini is defined as both vegetables and fruit. Zucchini is rich in vitamins and minerals. A cup of zucchini has 17 calories. It has lots of antioxidants like Carotenoids which are great in the eye, heart, skincare, and cancers like prostate and colorectal.
Zucchini contains both soluble and insoluble fiber and a lot of water. This makes bulking of stools and softens, which facilitates the gut functions.
At the same time, it improves gut bacteria functioning which produces short-chain fatty acids to improve gut functions.
The fiber found in zucchini helps to improve insulin sensitivity and reduce glucose absorption from the gut. So ultimately, it stabilizes the blood sugar levels as well. In addition, the Pectin found in zucchini helps to reduce the LDL cholesterol levels, which are bad cholesterol. Because of this and the potassium in this reduces the cardiovascular risk.
Oats are considered one of the highly nutritious grains in the world. A half-cup of oats (73 grams ) contains 51 grams of carbohydrates, 13 grams of protein, and 5 grams of fat. It consists of 303 calories.
Oats have lots of antioxidants, mainly avenanthramides, solely found in oats help to release nitric oxide and promote vasodilatation. This helps in controlling blood pressure. In addition, oats contain beta-glucan as the main soluble fiber. It acts as a thick gel-like structure in the gut and makes less absorption of LDL cholesterol and glucose, improve stomach fullness and growth of healthy gut bacteria.
Oats are better for skin conditions like eczema. As a result, there are lots of skin products that contain oats as their main ingredient.
You may not believe this, but popcorn is one of the healthiest snacks in the world. It is made of corn, the center of popcorn has a kernel. Lots of vitamins and minerals are included in popcorn, and 100 grams contain 337 calories.
Popcorn contains polyphenols which are antioxidants that protect our cells, improve our blood circulation and digestive tract. In addition, there is a lot of fiber in popcorn which also improves digestion and promotes weight loss.
Edamame is currently gaining popularity in the western world. Earlier it was a famous food in Asian countries that their ancestors commonly used. Edamame is an immature soybean. Therefore, it contains lots of vitamins and minerals. Also, it is rich in proteins which can be a good substitute for vegans.
Edamame contains lots of fiber and antioxidants, which help in reducing carbohydrates absorption from the gut by reducing the rising of blood sugar. Isoflavones are a plant compound that is easily found in Edamame. It can bind with estrogen receptors in women’s bodies.
Because of that estrogen action reduced, making women less susceptible to breast cancers.
Isoflavones help control pre-menopausal symptoms like hot flushes, mood swings and reduce the risk of osteoporosis in postmenopausal women. Men also have benefited from isoflavones, by reducing the risk of prostate cancers.
Snacks are not unhealthy foods anymore. Healthy snacks have lots of benefits, both weight-reducing and bodybuilding people can use snacks. But it’s better to use snacks with good knowledge. The proper preparations for snacks are crucial. Otherwise, using unhealthy additives such as high salt, sugar, or oil make your healthy snack junk food.
Healthy Snacks – FAQs
What is the best snack for weight loss?
The following are some of the best snacks you can use to lose weight.
- Hummus and vegetables
- Celery sticks with nut butter
- Low-fat cheese
- Hard-boiled eggs
- Greek yogurt
What desserts are the healthiest?
Fresh fruits and low-fat foods are considered healthy desserts.
- Grilled fruits
- Dark chocolate
- Ricotta and berries
- Healthy apple pie
What can you eat instead of cake?
Satisfy your cravings with the following healthy foods.
- Fresh fruit
- Greek yogurt
- Snack bar
- Dark chocolate
- Cottage cheese
How much chocolate is a day healthy?
It varies with the flavanol content each chocolate has. Because manufacturers don’t clearly mention this, you can get an idea about the smog cocoa in the chocolate. A recent study showed that consuming 20 – 30 grams of dark chocolate, which has about 70% cocoa per day, is adequate.