The words “weight-loss” and “snacks” often appear in the same sentence.
The first thing that came to your mind was “I bet they don’t taste good.”
Let me give you my best weight-loss friendly snacks that aren’t just nutritious but also delicious!
What’s my criteria you ask?
They have to be nutrient-dense whole foods where a little goes a long way; foods that contain protein and/or fiber and that don’t have weird ingredients that you’d need a degree in science to understand.
1 - Nuts
It’s true – nuts contain calories and fat, but they are NOT fattening!
Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.
Studies show that people who eat nuts tend to be healthier and leaner.
By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.
Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!
Tip: Watch your servings! Put about a 1/4 cup of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.
2 - Fresh Fruit
As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)
Yes, fresh fruit contains sugar, but whole fruits (I’m not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.
Fiber is something that not only helps to fill you up (known as the “satiety factor”) but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious “blood sugar spike.”
Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.
Tip: Can’t do fresh? Try frozen. Plus, they’re already chopped for you and always choose what’s in season and keep it organic. You can use this guide if you need help buying organic foods in the grocery store.
3 - Chia seeds
This is one of my personal favorites…
Chia is not only high in fiber (I mean HIGH in fiber), but it also contains protein and omega-3 fatty acids (yes THOSE omega-3s!). As well as antioxidants, calcium, and magnesium.
Can you see how awesome these tiny guys are?
They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).
Tip: Put two tablespoons in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy!
4 - Boiled or poached eggs
Eggs are packed with nutrition and most of it is in the yolk.
They contain a lot of high-quality protein and a good amount of vitamins and minerals.
And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.
Yup, you read that right!
Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack!
5 - Vegetables
I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.
Veggies contain fiber and water to help fill you up, and you don’t need me to tell you about their vitamins, minerals, and antioxidants, right?
You can easily open a bag of baby organic carrots and/or organic cherry tomatoes and give them a quick rinse (they’re already bite-sized).
Tip: Use a bit of dip. Have you put almond butter on organic celery? How about trying my new hummus recipe below?
6 - Bars
Now, I’m not talking about any health bars!! Health bars are known to be bland or chalky, have unhealthy ingredients AND CONTAIN MORE SUGAR THAN A CANDY BAR!
You have to read the ingredients list when choosing “health bars” Make sure it contains a decent amount of protein, make sure it’s not over 150 calories, make sure it contains less than 8 grams of sugar and make sure you don’t need a science degree to understand the ingredients.
Tip: The only bars I eat are these.
They have wholesome ingredients you can recognize,10g protein, 5-6g sugar, and just 150 calories. They are an excellent proportion of protein to calories (10g / 150 calories). And an indulgent taste that can’t be beat. My favorite is the peanut butter chocolate!