11 smart snacks to reduce hunger and shed extra pounds
Healthy snacks for weight loss named (photo: Freepik)
To lose weight, it's not necessary to completely give up your favorite foods. On the contrary, the right snacks can boost metabolism, reduce hunger, and help prevent overeating, Health reports.
Bananas and peanut butter
According to MedlinePlus, eating peanuts is beneficial for triglyceride and other blood fat levels and supports healthy weight loss. Bananas are a source of potassium, an important nutrient that supports nerve and muscle function.
Spread a tablespoon of peanut butter over a banana. The carbohydrates will quickly lift your mood and provide energy, while the protein will help sustain that energy for several hours.
Choose peanut butter that does not contain added oils or preservatives.
Celery sticks and cream cheese
The US Department of Agriculture reports that slicing two medium celery stalks into sticks provides a source of carbohydrates with only 11.2 calories.
Celery is also a source of fiber, folate, and vitamin K, which nourish the body.
Folate is a B vitamin that helps form tissues, red blood cells, and DNA. Vitamin K is essential for blood clotting and supports bone health in older adults.
Add about 1-2 tablespoons of cream cheese, which provides unsaturated fats that promote heart health. Choose low-fat or plant-based cream cheese to reduce intake of saturated fat.
Dark chocolate and almonds
According to the journal Biomolecules, dark chocolate (70-85% cocoa) contains around 170 calories and antioxidants known as flavonoids, which protect cells from oxidative stress.
It's beneficial to pair dark chocolate with a handful of almonds. These nuts are a source of healthy fats that help control cholesterol levels.
Greek yogurt with raspberries and honey
The Academy of Nutrition and Dietetics reports that Greek yogurt contains approximately twice the protein as regular yogurt. Studies show that high-protein diets help you stay full longer.
Add raspberries for fiber and honey for natural sweetness. This treat is easy to make yourself: mix a single serving of Greek yogurt with one cup of raspberries and a half a tablespoon of honey.
Grapes and walnuts
According to Nutrition Journal, purple grapes contain anthocyanins, pigments that promote weight loss. Anthocyanins can also be found in blueberries, mulberries, and strawberries.
Walnuts also promote weight loss in people with excess weight and may help improve blood pressure and cholesterol levels.
Grapes are juicy and naturally sweet, while walnuts are filling. Snack on one cup of grapes and a handful of walnuts for a powerful mix of fiber, healthy fats, protein, and natural sugar.
Hummus and vegetables
The US Department of Agriculture notes that hummus is made from chickpeas, a plant-based protein source important for growth and development.
Two tablespoons of hummus contain 2.4 grams of protein, which is approximately 4.8% of the daily recommended amount. Pair hummus with fresh vegetables like celery, cucumbers, or carrots to increase your fiber intake.
Oatmeal and blueberries
According to the journal Foods, oats are rich in fiber and help regulate blood sugar levels, providing lasting energy. Oats also help reduce body fat deposits.
Add some blueberries for fiber, natural sweetness, and vitamin C.
Try a serving of plain oatmeal, which can be heated in the microwave with a portion of fresh or frozen blueberries.
Protein smoothie
Try a fruit smoothie made with one cup of low-fat milk or a plant-based alternative, half a banana, and half a cup of your favorite berries.
You can also add a serving of whey protein, which can help improve athletic performance and build muscle when combined with strength training.
Kale chips
Kale chips taste similar to potato chips but without the fat.
Kale is a low-calorie, satisfying snack that helps control body weight. It also contains antioxidants such as vitamin C, which reduce inflammation and protect against disease.
Try making your own kale chips:
- Wash and dry the kale, then cut it into thin strips.
- Mix the kale with olive oil, pepper, and salt, then spread it on a baking sheet.
- Bake in the oven at 135°C for 20 minutes.
Apple slices with cheese
Apples are a good source of fiber, making them a suitable snack for weight loss. One cup of sliced Gala apples contains about 2.5 grams of fiber.
Eating cheese can help reduce the risk of heart disease.
Hard-boiled egg
A hard-boiled egg is rich in protein, which helps curb hunger. A high-protein diet that includes whole eggs can maintain muscle mass while supporting weight loss.
Save time by boiling several eggs at once. You can store them in the fridge for a quick, protein-rich snack that satisfies hunger.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
