Are you a bit tired of all the weight-loss promising snacks out there? You might have tried a few and you weren’t impressed with them.
You might have had thoughts of “tasteless,” “cardboard,” and “completely unsatisfying.”
Let me give you my best weight-loss friendly snacks that aren’t just nutritious but also delicious!
What’s my criteria you ask?
The number 1 guideline for me to determine a great snack is this:
They have to be nutrient-dense whole foods where a little goes a long way; and they need to be foods that contain protein and/or fibre.
The first ingredient for this criteria that comes to my mind are:
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. And they are good for our brain health too. Nuts have been completely cleared of negative impacts on your body (unless you are allergic to them of course).
As nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up, they are on top of my list. 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!
And Brazil nuts contain selenium, which helps with thyroid health. A healthy thyroid goes a long way when managing your weight.
So how can you eat more nuts in between meal times?
Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag. Voila, always on hand when you are out and about.
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. If you worry about the sugar content nevertheless, eat fruits that are low on the glycemic index.
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.” This will help you also if you are prone to getting “hangry”.
Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts. Together they are even more beneficial due to their symbiotic effects.
Tip: Can’t do fresh? Try frozen. Plus, they’re already chopped for you. I recommend to use frozen fruit in smoothies or desserts.
3. Chia seeds
This is one of my personal favourites…
Chia is not only high in fibre (I mean HIGH in fibre), but it also contains protein and omega-3 fatty acids (yes THOSE omega-3’s!). 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). Check out my recipe section for great chia pudding recipes. In preparation for your week, you can easily make a few different batches, put them in a mason jar and take them with you – and don’t forget your spoon 🙂
Tip: Chia pudding is versatile. After you tried my recipe and would like to make different kinds, here is more inspiration!
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 nutritious powerhouses 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! So go ahead and enjoy your eggs – if you can have them.
Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack! They keep a few days and are easy to carry.
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 fibre and water to help fill you up, and you already know about their vitamins, minerals,and antioxidants content, right?
You can easily open a bag of baby carrots and/or 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 celery? How about trying my new hummus recipe. So dip away, that way your veggies are fun and “likeable”.
Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be “tasteless,” like “cardboard” or “completely unsatisfying.” Trust me.