Navigating the realm of weight loss often leads individuals to either restrict their food intake or avoid snacking altogether. While indulging in sugary, heavily processed snacks during meals can lead to excess calories and increased hunger, incorporating wholesome, weight loss-friendly snacks during a mid-afternoon slump can provide the necessary boost your body craves and propel you towards your goals. But where should you begin when selecting the healthiest snack options?
"Choosing the right snack can contribute to an individual's weight loss journey by filling nutritional gaps, promoting a sense of fullness, and potentially supporting their metabolism, depending on the chosen food," explains Lauren Manaker, MS, RDN, a registered dietitian, and author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility. "Rather than relying on heavily processed snacks with limited nutritional value, it is crucial to prioritize whole-food options such as fruits, vegetables, nuts, and whole grains."
Delve deeper into the realm of optimal snacks that can assist you in attaining your personal goals as we present a selection of expert-endorsed favorites that are readily available for stocking up. Keep reading to gain valuable insights.
1) Pistachios:
According to Manaker, one of the top healthy and delicious snacks is simply a handful of pistachios.
"Pistachios are rich in healthy fats and a good source of fiber. Research suggests that individuals on a weight loss plan can consume pistachios as a controlled-calorie snack and still achieve weight loss," says Manaker. "Moreover, a cross-sectional study conducted on over 7,000 people discovered that those who consumed more than three servings of nuts per week, including pistachios, had a lower incidence of obesity."
Some people may be concerned about the higher fat and calorie content of nuts like pistachios. However, Manaker emphasizes that "recent studies have also demonstrated that snacking on pistachios does not lead to weight gain and, instead, results in increased intake of certain essential nutrients."
2) Sliced Avocado:
Another snack that provides a healthy dose of beneficial fats is sliced avocado. This fruit is high in fat, with the majority being monounsaturated and polyunsaturated fats, which are known to be heart-healthy. In addition to healthy fats, avocados are also high in fiber, which aids in weight loss.
"Fiber slows down digestion, promoting a feeling of fullness and helping you consume less while staying satisfied for longer," says Manaker. "A study involving over 55,000 adult men and women following the Seventh Day Adventist lifestyle found that regular consumption of fresh avocados was associated with a lower risk of becoming overweight or obese."
3) Watermelon:
If you crave something sweeter for your mid-afternoon snack, Manaker suggests reaching for watermelon.
"Watermelon consists of 90% water, making it a sweet snack that significantly supports hydration. Since hydration is potentially linked to weight loss, snacking on this water-packed fruit can be an excellent choice," says Manaker.
The only drawback of this snack is that it lacks protein or substantial fiber to keep you feeling full. You can pair it with nuts or Greek yogurt to enhance its nutritional profile.
4) Greek Yogurt & Berries:
For those seeking a satisfying snack that keeps them satiated until the next meal, Jamie Nadeau, RD, recommends a specific food combination for optimal results.
"A combination of protein and fiber or fat is what works best and keeps you most satisfied. I recommend pairing foods together to create the most satisfying combination possible, rather than relying on individual foods alone," says Nadeau. "For example, Greek yogurt paired with berries will keep you far more satisfied than consuming Greek yogurt or berries separately."
5) Frozen Fruit:
For a quick, inexpensive, and portable weight loss snack, Dr. Joan Salge Blake, a nutrition professor at Boston University, and the host of the nutrition and health podcast SpotOn!, suggests snacking on frozen fruit.
"The low temperature of this snack forces you to eat slowly, and snacking on fruit can be beneficial because most adults do not consume enough servings of fruit on a daily basis," explains Dr. Blake.
While all fruits provide valuable nutrients, berries, in particular, have been found to support weight maintenance and improve the health of the gut microbiome. Don't hesitate to grab a bag of frozen berries during your next shopping trip.
6) Salsa & Peppers:
Salsa is often overlooked as a healthy snack option, but what could be better than a bowl of chopped veggies and herbs?
"Salsa is a spicy way to incorporate low-calorie vegetables into your diet. Instead of consuming salsa with higher-calorie chips, try using quartered red peppers as 'salsa scoops' for a healthy and filling snack," suggests Dr. Blake.
If you truly crave tortilla chips with your salsa, opt for ones that are high in fiber and lower in sodium.
7) Eggs:
Eggs aren't just a delightful breakfast option; they also make for an excellent afternoon snack, especially when you're in need of a lean protein boost.
"This snack provides the body with high-biological value proteins, which are rich in essential amino acids necessary for various bodily functions, particularly muscle growth and repair," explains Catherine Gervacio, RD, and nutrition writer for Living.Fit. "By supplying the body with amino acids, and when combined with a good workout routine, it has the potential to promote the development of lean muscle mass. Having more muscle in your body can increase your metabolic rate, contributing to weight loss."
8) Roasted Chickpeas:
Roasted chickpeas are a fantastic snack that goes beyond their usual association with hummus. When prepared and enjoyed on their own, these legumes offer a delightful experience. "Roasted chickpeas provide a trifecta of nutrients that deliver satisfaction: fiber, protein, and slow-digesting carbs," explains Kelsey Sackmann, RD, and owner of Kelsey P. RD. "They offer a satisfying crunch, help curb cravings, and are incredibly versatile. You can create a sweet version with cinnamon and maple syrup or go savory with a variety of herbs and spices."