15 Healthy Snacks That Can Help You Lose Weight
Everybody loves Healthy Snacks. There’s hardly find a person who hates those. Most of the people avoiding the 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 in 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 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 snacks 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 trying to promote its products. Therefore it easy for you to get to the wrong pathway. So we are trying to give you an idea about what are the healthy snacks.
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 lots of 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 meal to make you less hunger. An egg contains about 78 calories with certain nutrients. 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 done the research and found that taking up to seven eggs per week never causes harm for people without cardiovascular diseases or diabetes. But in people who have these comorbidities, it’s better to use egg white and less amount of 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 which are very helpful in cellular metabolism. Avocado would be a great substitute for oily fish for vegans to take lots of 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 also 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. 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 protein 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 risk for most of the 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. 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. Dark chocolate has the ability to improve dopamine secretion in our brain which helps in 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. The beta-carotene, vitamin C, flavonoids, and polyphenols act as antioxidants. Vitamin C also facilitates iron absorption from the gut as well as 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 there are many which 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 towards certain nuts, so it needs to be concerned prior to 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 due to fibrous cover of nuts doesn’t allow them to 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 helps to make healthy cholesterol. And also nuts have lots of anti-inflammatory substances, the ability to control high blood pressure. The 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 both iron and vitamin C which make it 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%. It helps to improve the hydration and water intake causes fullness, and reduce hunger.
Cucumber contains lots of antioxidants which helps to reduce the body’s oxidative stress. This prevents diabetes patients from occurring microvascular complications like neuropathy, retinopathy. The high water content and fiber content make the cucumber is good for making the bowel movements regular.
People making various foods with chia seeds. The famous one is the pudding. Anyhow, chia seeds are very healthy food compared with others. Its main nutrients are fiber, protein, and fat. The carbohydrates in chia seeds almost all comes as fiber form which is unable to digest. So there is almost zero carbohydrates are supplied by chia.
The fiber content in chia seeds makes the food bulkier and favors proper bowel functions as well. 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 which are essential in optimum bone health. Also, animal studies have shown that chia seeds can stabilize blood pressure and blood sugar levels as well.
This is vastly popular recently as a healthy snack. Actual baby carrots are regular carrots that are harvested while small. Between baby carrots and regular size carrots have a few differences 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 is helpful in improving vision and act as a protective factor for breast, prostate, and colorectal cancers.
Carrots are helpful in controlling blood pressure and the less amount of calories makes them a weight-loss promoting snack.
Zucchini is defined as both vegetable 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 eye, heart, and 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 as well as reduce glucose absorption from the gut. So ultimately it stabilizes the blood sugar levels as well. 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 as 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. 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. 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. There are lots 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 which their ancestors commonly used. Edamame is an immature soybean. 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 helps in reducing carbohydrates absorption from the gut, by reducing the rising of blood sugar. Isoflavones are a plant compound that 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 are helpful in controlling 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 as healthy desserts.
- Grilled fruits
- Dark chocolate
- Ricotta and berries
- Healthy apple pie
What can you eat instead of cake?
Satisfy your cravings with following healthy foods.
- Fresh fruit
- Greek yogurt
- Snack bar
- Dark chocolate
- Cottage cheese
How much chocolate a day is healthy?
It varies with the flavanol content of 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% of cocoa per day is adequate.