If you've been curious about adopting the Mediterranean diet, now is the perfect moment to incorporate it into your lifestyle. Especially if you're on a weight loss journey, there is scientific evidence supporting the Mediterranean diet's effectiveness in aiding weight loss. By embracing this delicious dietary approach, you can also reduce your risk of various health conditions, including heart disease, specific cancers, and type-2 diabetes. This is why we consulted with Amy Shapiro, MS, RD, CDN—founder and director of Real Nutrition, a private practice based in New York City dedicated to guiding clients towards optimal nutrition, weight management, and overall well-being. She shares her top recommendations for nine Mediterranean diet snacks that are ideal for weight loss.
The Mediterranean diet emphasizes the consumption of fresh fruits and vegetables, as well as the inclusion of eggs, nuts, legumes, olive oil, whole grains, fish, poultry, and select dairy products. Conversely, it advises against foods high in sugar, processed oils, sodium, saturated fats, and red meat.
This diet is beneficial for weight loss due to its plant-rich composition," Shapiro elucidates. "Increased consumption of plant-based foods has demonstrated its effectiveness in aiding weight loss. Plants are abundant in fiber, low in calories, and low in fat, which means that the more you incorporate into your diet, the more satiated you'll feel with fewer calories. Additionally, this diet eliminates processed foods, encourages the consumption of lean protein from seafood, and promotes the intake of heart-healthy fats. These food choices contribute to prolonged satiety, assist in regulating blood sugar levels, thereby reducing cravings for processed foods and sugars, and they also have anti-inflammatory properties."
Now, let's delve into the finest Mediterranean diet snacks for effective weight loss.
1) A Quarter-Cup of Hummus + Cut-up Veggies
A straightforward yet satisfying option, such as homemade hummus paired with freshly cut vegetables like carrots, bell peppers, and celery, can effectively curb your cravings in a health-conscious manner. According to Shapiro, this snack choice serves as an outstanding source of plant-based protein, delivering heart-healthy fats, antioxidants, and an abundance of fiber. Merely two tablespoons of hummus contribute two grams of fiber and three grams of protein.
2) Whole Wheat Toast + Smoked Salmon + Cream Cheese
Alongside avocado toast, another weight-loss-friendly whole wheat toast variation incorporates low-fat or nonfat cream cheese and smoked salmon. As Shapiro points out, this choice is rich in omega-3 fatty acids, protein, and fiber, effectively maintaining stable blood sugar levels and reducing inflammation.
3) Fifty Pistachios
A handful of pistachios is hard to resist, offering a delightful blend of saltiness and crunchiness, making it a perfect choice when craving something savory, especially during on-the-go snacking. According to Shapiro, pistachios stand out as a plant-based complete protein with abundant fiber, offering a generous and gratifying serving size. Additionally, they are packed with healthy fats and antioxidants.
4) A Cup of Lentil Soup Topped with Half of an Avocado
As mentioned earlier, lentils hold a significant place in the Mediterranean diet, and there's no denying the comfort a cup of lentil soup brings on a cold autumn or winter day. Shapiro highlights that lentils serve as an excellent source of plant-based protein, known for their ease of digestion compared to other legumes, and are abundant in fiber and antioxidants. When garnished with avocado, which boasts healthy fats, you can relish lasting satisfaction for hours.
5) Fresh Berries and Yogurt
The combination of sweet and tart fresh berries with yogurt offers a satisfying low-sugar snack that effectively combats unhealthy cravings. Shapiro underscores that berries are not only low in sugar but also rich in fiber, serving as an excellent source of longevity-promoting antioxidants. When paired with Greek yogurt, which is low in sugar and high in protein, it becomes a wholesome and delicious choice.
6) Dark Chocolate + Almonds + Dried Unsweetened Cherries
It might come as a surprise to find chocolate featured on this list. Nevertheless, research suggests that dark chocolate can contribute to weight and BMI reduction, making it a wholesome and gratifying snack option. When combined with dried unsweetened cherries and almonds, it becomes a winning choice.
Sweet, brimming with antioxidants, minimal added sugar, abundant healthy fats, and protein, this delightful treat is suitable for individuals of all ages," affirms Shapiro.
7) Popcorn
If you're imagining movie theater popcorn drenched in butter and salt, it's time to reconsider. You can create a healthier version at home. "A beloved choice among my clients, popcorn is a high-volume snack that offers a satisfying crunch and is packed with fiber," Shapiro shares. "For the healthiest option, you can pop your own using an air popper, but there are also numerous healthy brands available that use avocado oil for popping!
8) Sliced Apple with Greek Yogurt and Hemp Seeds
This delightful treat is a rich source of fiber, protein, antioxidants, and heart-healthy fats, as Shapiro informs us. Following the Mediterranean diet doesn't mean you have to completely eliminate dairy. In fact, you can savor dairy products like unprocessed cheese and Greek yogurt.
Dietitians consistently applaud Greek yogurt as a wise choice for a healthy snack or breakfast, particularly for those seeking weight loss. There's a good reason for this endorsement. A single serving of plain nonfat Greek yogurt (156 g) contains just 92 calories and delivers an impressive 16 grams of protein, which helps keep you satisfied for longer. Additionally, it provides essential vitamins and minerals, including 173 mg of calcium and 220 mg of potassium.
9) Whole Wheat Toast + Avocado + Sliced Tomatoes + Drizzle of Olive Oil
Spreading fresh avocado on whole-wheat toast and garnishing it with sliced tomatoes and a drizzle of olive oil creates an exceptionally delicious and weight-loss-friendly snack. "[It's] packed with fiber, low in sugar, and abundant in heart-healthy fats that combat inflammation and enhance fullness," according to Shapiro.
A single cup of sliced avocado offers nearly 10 grams of fiber and three grams of protein, both of which contribute to a feeling of satiety. Furthermore, a single slice of whole-wheat bread supplies approximately four grams of protein and two grams of fiber.