Healthy Snacks That Can Help You Lose Weight

Healthy Snacks That Can Help You Lose Weight | You may wonder if it is possible to lose weight without stopping to eat snacks.

If you choose healthy options of whole foods with many proteins and nutrients, snacks can be an integral part of weight loss. Some can even help you stay satisfied throughout the day and limit your cravings for unhealthy foods.

Here are healthy weight loss snacks to add to your diet.

Mixed Nuts

Nuts are an ideal nutritious snack.

They are linked to a reduced risk of heart disease and can help prevent certain types of cancer, depression and other diseases.

Despite being relatively high in fat, they are very abundant. Several studies suggest that eating nuts in moderation can help you lose weight.

Nuts provide the perfect balance of healthy fats, proteins and fiber. They contain 180 calories in a 1-ounce serving (28 grams), on average.

Because they do not require refrigeration, they are perfect to get them moving.

Greek Yogurt And Mixed Berries

 Simple Greek yogurt and berries are a delicious snack rich in nutrients.

In addition to being a great source of calcium and potassium, Greek yogurt also has a high protein content.

Berries are one of the best sources of antioxidants that exist. Eat a mixture of berries of different colors to obtain a variety of these powerful compounds.

The combination of 3.5 ounces (100 grams) of natural Greek yogurt with full fat and half a cup (50 grams) of mixed berries provides approximately 10 grams of protein and less than 150 calories.

Slices Of Apple With Peanut Butter

Apples and peanut butter have a fantastic flavor together.

Apples are rich in fiber and polyphenol antioxidants that improve intestinal health and reduce the risk of heart disease.

Peanut butter may have additional benefits for heart health. It has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides.

Having said that, peanut butter is quite high in calories. Although it has not generally been related to weight gain, it is better to consume it in moderation.

A medium apple with 1 tablespoon (15 grams) of natural peanut butter provides a good balance of sweet taste with creamy and creamy textures with less than 200 calories.

Red Bell Pepper With Guacamole

The red peppers are extremely healthy.

While all peppers are nutritious, red varieties are particularly high in antioxidants such as beta-carotene, capsanthin and quercetin.

They are also rich in vitamin C. In fact, 1 large red pepper contains more than 300% of the daily value (VD) of this nutrient.

Combining 1 large red pepper with 3 ounces (85 grams) of guacamole adds healthy fat and fiber while keeping the calorie count of this snack below 200.

Celery Sticks With Cream Cheese

Celery sticks with cream cheese are a classic snack, low in carbohydrates, which fills up.

Celery contains luteolin, an antioxidant that reduces inflammation and can help prevent cancer.

Five small celery sticks with 2 ounces (60 grams) of cream cheese hold less than 200 calories.

Cottage Cheese With Flax Seeds And Cinnamon

Cottage cheese, flax seeds and cinnamon have impressive health benefits. Together, they are incredibly healthy.

Cottage cheese is rich in protein and very abundant, and the varieties of total fat have conjugated linoleic acid (CLA), a fatty acid related to health benefits.

Flax seeds are beneficial for weight loss and control of blood sugar. They can also reduce the risk of breast cancer.

Cinnamon helps lower blood sugar and can improve intestinal health.

Here is an easy recipe that provides approximately 15 grams of protein with less than 150 calories:

Cinnamon Flax Seed Pudding

For this recipe, mix the following ingredients in a small bowl:

• 1/2 cup (80 grams) of cottage cheese
• 1 tablespoon (15 grams) of ground flax seed
• 1/2 teaspoon (5 grams) of cinnamon
• A splash of stevia or other sweetener, if desired

Slices Of Cucumber With Hummus

Cucumber and hummus go well together.

Cucumbers contain cucurbitacin E, a compound that may have anticancer effects.

Hummus is made from chickpeas, olive oil and garlic, which reduce inflammation and can improve heart health.

One cup (52 grams) of sliced ​​cucumbers in 3.5 ounces (100 grams) of hummus has approximately 180 calories.

Dark Chocolate And Almonds

Dark chocolate and almonds make a rich, satisfying and portable snack.

Dark chocolate is full of flavanols that can lower blood pressure and reduce the risk of heart disease, provided that the chocolate contains at least 70% cocoa solids.

Almonds are high in heart-healthy monounsaturated fats and have beneficial effects on blood sugar control. Studies also show that they can reduce your appetite and help you lose weight.

Both dark chocolate and almonds have a high magnesium content. One ounce (30 grams) of each provides approximately 300 calories in total, depending on the cocoa content.

Kale Chips

Kale is incredibly healthy, as it is loaded with fiber and antioxidants such as quercetin and kaempferol.

These compounds lower blood pressure and may reduce your risk of colon cancer.

A 1-cup serving (67 grams) of raw cabbage provides more than 100% DV for vitamins A, C and K.

This easy recipe for kale chips provides approximately 150 calories:

Kale Chips

Ingredients:

• 1 cup (67 grams) of bite-size kale leaves
• 1 tablespoon (15 ml) of olive oil
• 1/2 teaspoon (3 grams) of salt

Directions:

Mix all ingredients in a bowl. Place the pieces of kale on a parchment lined baking sheet and bake at 350 ° F (175 ° C) for 10-15 minutes. Look closely, as they can burn easily.

Chia Pudding

Chia seeds are loaded with fiber and can be included in all types of diets, including vegan and ketogenic diets.

They are also rich in antioxidants that help reduce inflammation and improve heart health.

Although they do not have much flavor, chia seeds acquire an interesting gelatinous consistency when soaked in liquid. This snack has less than 200 calories:

Chia Seed Pudding

Ingredients:

• 1 tablespoon (15 grams) of chia seeds
• 1/3 cup (80 ml) of water
• 1 tablespoon (15 grams) of cocoa powder
• 1 tablespoon (15 grams) of peanut butter
• A pinch of stevia or other sweetener, if desired

Directions:

Combine the chia seeds and water in a small bowl. Cover and refrigerate at least 30 minutes. Add the cocoa powder, the peanut butter and the sweetener.

A Piece Of Fruit

Healthy snacks do not need to be complicated. A single piece of fruit can be incredibly satisfying.

Portable, easy-to-eat fruits include bananas, apples, pears, grapes, grapefruit and oranges.

Cherry Tomatoes With Mozzarella

Tomatoes and mozzarella cheese are a combination of flavors made in the sky, and they are also healthy.

Tomatoes are rich in vitamin C, potassium and lycopene, an antioxidant that can reduce the risk of cancer and heart disease.

Mozzarella is rich in protein, calcium and vitamin B12. You can also lower your risk of heart disease by raising your HDL (good) cholesterol levels.

One cup (149 grams) of cherry tomatoes combined with 2 ounces (60 grams) of mozzarella cheese has less than 200 calories.

Boiled Eggs

Eggs are one of the healthiest and easiest slimming foods you can eat.

They contain a lot of proteins, as well as vitamins K2 and B12.

Eggs are incredibly abundant and can reduce the amount of calories you eat for many hours, which will help you lose weight.

Although their high cholesterol content gave them a bad reputation for years, more recent studies suggest that moderate egg intakes have no effect on their risk of heart disease.

Two large hard eggs contain approximately 140 calories and 13 grams of protein.

Baby Carrots With Blue Cheese Dressing

Carrots are among the best sources of carotenoids, including beta-carotene, that your body can convert into vitamin A.

Carotenoids in carrots can reduce your risk of cancer, heart disease and cataracts.

It is a good idea to combine the carrots with a creamy dressing for salads or a dressing because the fat increases the absorption of carotenoids.

A 3.5-ounce serving (100 grams) of baby carrots with 2 tablespoons (30 grams) of blue cheese dressing provides approximately 200 calories.

A Piece Of Cheese

Cheese is a delicious food that fills up enough to be a snack on its own.

Although cheese is rich in saturated fats, its role in heart disease is unclear. Some studies suggest that saturated fat does not increase the risk of heart disease.

In addition, studies show that up to two servings of cheese per day do not raise LDL (bad) cholesterol levels, even in people with high levels.

A serving of 2 oz. (60 grams) cheese provides approximately 14 grams of protein and 200 calories.

Healthy Beef Jerky or Beef Jerky

Healthy Beef Jerky or Beef Jerky are excellent portable snacks with a high protein content. Having said that, it is important to choose the right type.

Some jerkies are loaded with sugar and preservatives. Meat sticks usually do not contain sugar, but many are made of low quality meat and contain other questionable ingredients.

Look for rods of dried meat and meat made from grass-fed beef, with the least amount of added ingredients possible. Grass-fed beef contains more healthy omega-3 fatty acids than grain meat.

Most meat strips and sticks contain approximately 7 grams of protein per ounce (28 grams). A wide variety is available online.

Whey Protein Shake

A whey protein shake is a good snack when you need something substantial until your next meal.

Studies show that whey protein can help you gain muscle, lose fat and improve body composition.

Many large whey protein supplements are available online. Look for types without added sugar.

Here is a recipe for a shake that contains approximately 150-200 calories and 20-25 grams of protein, depending on the type of protein powder used.

Whey Protein Shake

Ingredients:

• 8 ounces (225 ml) of unsweetened almond milk
• 1 tablespoon (30 grams) of whey powder
• A pinch of stevia or another healthy sweetener, if desired
• 1/2 cup (140 grams) of crushed ice

For this recipe, combine all ingredients in a blender and process until smooth.

Slices Of Pear With Ricotta Cheese

Pear slices and ricotta cheese are a satisfying snack with a sweet flavor and a creamy texture.

Pears, especially peels, contain antioxidant polyphenols that have strong anti-inflammatory properties.

Ricotta cheese is rich in protein and calcium. In a 12-week study, older adults who consumed 7 ounces (210 grams) of ricotta cheese daily experienced improvements in muscle mass and strength.

A 3.5-oz. (100-gram) serving of ricotta cheese with 1 small chopped pear provides approximately 12 grams of protein and 250 calories.

Canned Salmon or Sardines

Canned fish is a fantastic and healthy snack that does not require refrigeration.

Salmon and sardines are extremely high in omega-3 fatty acids that decrease the risk of heart disease and other health problems.

Fish is also a great source of protein, potassium and vitamin B12 that reduce weight. Many types of fish are also high in magnesium.

A 3.5-ounce serving (100 grams) of salmon or sardines contains 17-23 grams of protein and 130-180 calories.

Edamame

Edamame is a dish of unripened soybeans.

It is a great sandwich for vegetarians or anyone who enjoys its unique flavor and texture.

Edamame is rich in the antioxidant kaempferol, which has been shown to cause weight loss and a lower blood sugar level in animal studies.

It is also high in folate and several minerals, including iron, magnesium and manganese.

One cup (155 grams) of edamame contains about 17 grams of protein and 180 calories.

Marinated Artichoke Hearts

Marinated artichoke hearts are delicious and rich in nutrients.

They are a good source of fiber, vitamin K1 and folic acid.

Studies suggest that artichokes help protect the cells lining the arteries and contain prebiotic fibers that nourish the beneficial bacteria in the intestine.

A 3.5-ounce serving (100 grams) of artichoke hearts marinated in olive oil contains approximately 190 calories.

Dried Unsweetened Coconut

Dry coconut is tasty, stuffed and portable.

It has a high fat content, including medium chain fats that can increase metabolism, promote weight loss and improve brain function in people with impaired memory.

Make sure you get the type without sugar, since many packaged options contain sugar. Dry coconut without sugar contains approximately 185 calories in 1 ounce (28 grams).

A wide variety of dry coconut without sugar is available online.

Turkey Roll-Ups

Turkey rolls are delicious and nutritious.

Turkey contains high quality proteins, which help you feel satisfied, preserve muscle mass and burn more calories during digestion than fats or carbohydrates.

The following recipe contains approximately 20 grams of protein and 180 calories:

Turkey Roll-Ups

Ingredients:

• 4 slices of turkey breast
• 4 teaspoons (20 grams) of cream cheese
• 4 pickles or cucumber strips

Directions:

Place the sliced ​​turkey breast on a large plate. Spread 1 teaspoon (5 grams) of cream cheese on each slice. Place a brine or a strip of cucumber on each slice of turkey and roll up.

Olives

Olives are one of the nutritious foods of the Mediterranean diet.

They are very high in heart-healthy monounsaturated fats and provide powerful antioxidants such as oleuropein.

Vegetable compounds in olives can reduce inflammation, insulin resistance and the risk of cancer.

Depending on its size, 25 green or black olives have 100-175 calories.

Spicy Avocado

Avocados are among the most nutritious and satisfying foods on the planet.

Studies show that they can help lower LDL (bad) cholesterol, improve the symptoms of arthritis and protect your skin from damage caused by the sun.

In addition, avocados are rich in fiber, potassium, magnesium and monounsaturated fats.

Sprinkle half a medium avocado with salt and a pinch of cayenne pepper for a tasty and hearty snack with about 130 calories.

Ricotta Cheese With Cocoa Powder

Ricotta cheese is as versatile as it is healthy.

It can be combined with vegetables and fruits or baked in a casserole or cheesecake. It also works very well on its own, with just a touch of added flavor.

Here is a quick recipe for a satisfying snack with 14 grams of protein and approximately 200 calories:

Ricotta Cheese With Cocoa

Ingredients:

• 1/2 cup (125 grams) of ricotta cheese with all the fat.
• 1 teaspoon (5 grams) of cocoa powder without sugar.
• A pinch of stevia or other sweetener, if desired.

Directions:

Place the ricotta cheese in a small bowl. Sprinkle with cocoa powder and stevia.

Sun-Dried Tomatoes

Sun-Dried tomatoes contain more lycopene than normal tomatoes.

In addition, they are usually packaged in olive oil, which helps your body absorb more lycopene.

A 3.5-ounce serving of dried tomatoes packed in oil provides 170% of the DV for vitamin C and a little over 200 calories.

Cantaloupe Slices Wrapped In Prosciutto

Cantaloupe is a nutritious and tasty fruit.

It has powerful antioxidants that fight inflammation, keep eyes healthy and reduce the risk of disease.

Very rich in vitamins A and C, melon is also a good source of potassium.

The combination of melon with ham (dry cured ham) creates a balanced, sweet and salty snack for less than 200 calories.

Try cutting 3.5 ounces (100 grams) of melon into pieces. Wrap each wedge with 1 slice of ham.


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