The 11 best snack ideas for people with weight loss goals

The 11 best snack ideas for people with weight loss goals

There's no point in sugarcoating it: Achieving weight loss goals is difficult. Setting the intention is the easy part. Sticking to this goal can feel almost impossible, especially if you make drastic changes to your diet along the way.

For this reason, you may have better luck maintaining certain elements of your diet, such as: B. Eating snacks throughout the day if you are already used to it. Contrary to what traditional diet advice may have led you to believe, you don't have to stop snacking between meals to make progress toward your weight loss goal. You may consider checking in with a nutritionist to get a feel for how snacks can fit into your diet based on your goals. (With that in mind, be sure to consult with a nutritionist or doctor to confirm that weight loss is primarily a healthy goal for you.)

Do you need inspiration? Here are some factors to consider when choosing snacks if you want to lose weight, as well as a few ideas to get you started.

What to look for in a snack

Quick refresher: Protein, fiber, and healthy fats all increase the satiety factor of meals and snacks, meaning you'll feel fuller for longer, says Sheri Vettel, RD, a registered dietitian with the Institute for Integrative Nutrition. This trio is also digested more slowly than simple carbohydrates, which helps regulate blood sugar levels, she adds. Add whole grain carbs to the mix and you're sure to stay away from plummeting blood sugar (and the irritability and cravings that come with it).

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While protein, fiber and healthy fats are all key components of an overall healthy eating style, they are also important parts of a diet designed to achieve weight loss goals. This is because they keep you full for a long time and with a lower number of calories. (Remember: Even a small reduction in calories can play a big role in weight loss.) Protein, for example, takes twice as long to digest as carbohydrates, so you'll stay twice as full for the same amount of calories (both have four calories per gram), says Audra Wilson, RD, a registered bariatric dietitian at Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital. Healthy fats also help with satiety and add flavor for about nine calories per gram, she adds.

Another important component to consider according to Vettel? Bio-individuality, also known as the idea that everyone has different needs or nutritional requirements. For example, how much protein you need depends on age, overall health, and level of physical activity, she explains. This means that for many people, focusing on specific grams of fiber or protein isn't necessarily necessary.

“I also suggest focusing on the nutrient density of your food choices rather than a strict calorie goal,” says Vettel. "Listen to your body to determine how much energy, if any, you need between meals."

If you want to have a snack, consider combining two of the following things: a vegetable, a fruit, a whole grain, a healthy fat, or a lean protein source, suggests Vettel. "Recognize that some days snacks may contain more calories than others, and that's OK," she says.

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The best snacks for losing weight

Ahead, a list of the best store-bought and homemade snacks to fill your pantry.

Roasted chickpeas

Eating chickpeas straight from the can may not sound very appetizing, but it turns them into crunchy morsels and becomes a higher fiber alternative to chips. While you could DIY, you may also discover prepackaged roasted chickpeas at the grocery store. The snacks come in a variety of sweet and savory flavors and are "a great alternative for people with nut allergies," notes Bethany Doerfler, RD, a registered dietitian at Northwestern Memorial Hospital.

Pepitas and applesauce

Rich in mood-boosting magnesium, pepitas—essentially shelled pumpkin seeds—are a healthy snack no matter your goals. For an even more fibrous option, use pepitas as a topping for unsweetened applesauce with no added sugar, says Doerfler.

Flaxseed crackers and spread

With all the crackers cluttering the market, it can be difficult to figure out which ones are actually worth buying - but that's the case for now. Next time you're looking for one of the best snacks for losing weight, look for high-fiber crackers at your local supermarket, such as: B. made from linseed to keep you full for longer. Flaxseed crackers “go well with seed butter, mashed avocado or cheese,” says Doerfler.

Fruit and nut muesli bars

When it comes to granola bars, remember these three words: Keep it simple. Limit your consumption of bars with long ingredient lists and high sugar if you have weight loss goals, and instead reach for bars with dried fruits (like dates) and nuts, as they're full of satiating fiber and protein, says Vettel.

Unsweetened Instant Oatmeal Packets

No need to stop the oatmeal train at breakfast; Let the bad boy run all day. Oatmeal contains beta-glucan, a soluble fiber that lowers cholesterol and in turn may help reduce the risk of heart disease, says Doerfler. And when soluble fiber comes into contact with water and other liquids, it forms a gel-like substance, which is what makes this type of fiber so filling — it takes up physical space in your stomach and helps form stool as it moves through the gastrointestinal tract. Stash these single-serve packs at your desk for an easy snack.

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Raspberries and walnuts

According to Vettel, this powerful combination is one of the best snacks for losing weight. Raspberries are full of fiber (with 8 grams per cup) and raw, unsaltedWalnutsare packed with fat and protein for satiety. Additionally, walnuts are also rich in anti-inflammatory omega-3 fatty acids, which can be particularly helpful in reaching your goals since inflammation is often accompanied by weight gain and can make losing weight difficult, she explains.

Hard boiled eggs and cheese

"A quick and easy snack that I love is two hard-boiled eggs with 1 ounce of aged cheese, such as sharp cheddar, parmesan, bleu, Swiss, or brie," says Autumn Bates, CCN, a certified clinical nutritionist in California. It's high in protein and fat, with nearly 20 grams each, she explains. “Aged cheese also has the lowest lactose content, which can minimize gastrointestinal distress,” says Bates.

Greek yogurt and berries

One cup of Greek yogurt provides 12 to 14 grams of filling protein for about 80 to 120 calories, says Wilson. Look for Greek yogurt that is unsweetened or low in sugar. Adding berries takes this healthy weight-loss snack to the next level with added fiber, vitamins, and minerals, says Wilson. And low-sugar fruits (like berries) or vegetables can help you feel full but are low in calories, she adds.

Raw vegetables and ranch dip

Sometimes food is just a vessel to eat some dip. Instead of chicken wings, combine a cup of raw vegetables –e.gcarrots,celery, or peppers – with a delicious DIY dip. All you have to do is mix 2 percent fat Greek yogurt with a ranch seasoning packet, explains Wilson. "It's a great snack with a bit of healthy fat and lots of protein - about 12 grams per 4 ounces," she adds. And ICYDK, vegetables are considered one of the best snacks for weight loss because they're low in calories and packed with nutrients.

Medjool dates with nut butter

Rich in disease-fighting antioxidants, dates are the perfect after-meal (or even between-meal) treat to satisfy your sweet tooth. Simply greattwo to threedates with nut butter,which contain a mixture ofProtein and healthy fatswhichmake for a particularly filling snack. You can even freeze this duo if you love ice cold treats.

Protein snack box

While there are versions available at Starbucks — which Bates recommends if you're on the run — and the grocery store, you can save money by making your own protein box. Start with a few cubes of cheese or lean deli meat and add about 1/4 cupAlmondsorPistachios, and finish it with 1 cup of grapes or berries, says Wilson. This healthy weight loss snack has three things: fiber, protein and healthy fats. Best of all, you can mix up the flavors and options every day.