Best Snacks for Weight Loss

Losing weight means you have to exercise more or eat less, or a combination of the two. Regular snacks can stop you from feeling hungry between meals and help maintain a steady level of blood glucose -- vital for preventing cravings and dips in your energy levels or mental alertness. When it comes to weight loss, some snacks are better than others. Avoid candy, sweets and heavily processed foods, and choose snacks that will complement your quest to lose weight and benefit your overall health.

Apples

Apples are a convenient, portable snack and are very complementary to weight loss. Low in calories but high in fiber, an apple is filling, takes time to eat and contains essential vitamins. Wash your apples thoroughly before eating to remove any traces of dirt, pesticides or insecticides. Slice the apples and serve with small cubes of low-fat hard cheese for a sweet and savory snack.

Nuts

Although nuts can be calorie dense, they contain healthy omega-3 and omega-6 fats, fiber, vitamins and minerals. Nuts are a filling and healthy snack. If you choose nuts as a snack, eat them raw and unsalted in small quantities--for example, 10 almonds or five Brazil nuts. Avoid nuts if you have any form of nut allergy.

LIVESTRONG.COM: Nutritional Benefits of Nuts

Hard-Boiled Eggs

Hard-boiled eggs are a very portable weight-loss snack. Rich in protein, essential fats and vitamins, hard-boiled eggs are filling and easy to prepare. Leave the eggs inside their shells and peel when you are ready to eat them to maintain their freshness.

Low-Fat Yogurt

Rich in protein and calcium, low-fat yogurt is a filling snack ideal for dieters. Avoid processed yogurts, which contain artificial flavors and preservatives, and select natural yogurts such as strained Greek yogurt. If you prefer a more flavorsome yogurt, add small pieces of fruit, like melon, cherries or peaches.

LIVESTRONG.COM: Why Yogurt is Good for You

Raw Vegetables

Raw veggies are both healthy and very low in calories. Carrot sticks, celery, cucumber, peppers, tomatoes and greens all make for tasty, easily prepared snacks. Raw vegetables can also be combined with dips made from low-fat yogurt or hummus to make a satisfying snack. Wash your vegetables well to remove any traces of dirt and chemicals.

LIVESTRONG.COM: Veggie Dip Recipe

Watermelon

Because of its high water content, watermelon is a very low-calorie snack. Eaten chilled, it is refreshing, satisfying and tasty. To enhance the flavor of watermelon, try it with a light dusting of cinnamon. To avoid having to carry a slice of watermelon with you, scoop out the flesh in advance and store it in a plastic food tub.

References

• "The Complete Guide to Sports Nutrition"; Anita Bean; 2009
• "The Metabolism Advantage: An 8-Week Program to Rev Up Your Body's Fat-Burning Machine-At Any Age"; John Berardi, Ph.D., C.S.C.S; 2006
• "The Master Your Metabolism Cookbook"; Jillian Michaels; 2010

--Patrick Dale

Best Snacks for Weight Loss. Courtesy of LIVESTRONG.COM

 

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Comments

[H-HEMMINGS]

05:34 PM on 09/16/2010

There are many food types that will trim your physique and eating lots of fruit, berries nuts are good too. Common sense will tell you that any food type that is processed cannot be a viable contender in the loosing weight. CLA - Conjugated Linoleic Acid in capsule form is a great addition to any weight loss regime.

www.vitaminsforlife.co.uk

[Nichole Boultas]

05:41 AM on 09/16/2010

That's good to know. Too bad I can't email this to others I know.

[veritas88]

02:26 AM on 09/16/2010

I also heard grapefruit is an excellent food to eat when trying to lose weight. I've begun to eat it in the morning and I find it makes me full so I don't crave anything after I've eaten it.

[Annie Sadler]

11:46 PM on 09/15/2010

I lost 32 pounds in 3 months starting out my day be eating greek yogurt with blueberrys. I also used an appetite control spray with hcg to curb any cravings, sprinkled ground salba seed in certain meals and walked at least 30 minutes a day. Buy now at www.totalhealthdepot.com.

[Riley Scott]

12:08 PM on 09/15/2010

I think avocado is also a great snack and keeps you full! Here are some other great snack ideas http://www.marksdailyapple.com/primal-blueprint-snacks/

[coachdrs]

11:08 AM on 09/15/2010

I'm an ACE certified personal trainer with over 17 years of experience in the fitness industry. These are the type of snacks I recommend to my clients in their efforts to lose weight.

I'm also in my fifties and I keep my body fat under 10% by following the advice in this article. It has worked for me for over 30 years.

[Chili-Diva]

09:15 AM on 09/14/2010

Good suggestions all around. I find it is best to avoid processed foods.

I love to eat this spicy toasted pumpkin seed recipe . I keep some in a container in my desk and my car. That way I do not get caught with no food when I am stuck in traffic or working late. Pumpkin seeds are full of iron, manganese, magnesium, copper, etc.

[BLACKCAT66]

12:29 PM on 09/16/2010

I'm a pumpkin seed freak but they have to fresh yanked out of the pumpkin which is why I end up carving about six pumpkins every fall just to get at those yummy seeds.

[Snack Girl]

08:46 AM on 09/14/2010

Great post! My favorite website for healthy snack ideas is http://www.snack-girl.com/

[Woodn88s]

10:56 PM on 09/13/2010

A great snack for me is 1 or two large whole grain wasa crackers smothered in salsa.
very delicious and filling around 100 calories for the 2.

[Micky]

02:21 PM on 09/13/2010

I believe an earlier Huff post article on high glycemic index foods listed WATERMELON as having a high glycemic index, which suggests this article is incorrect about WATERMELON. It would be best if one were to double-check WATERMELON before using it regularly as a diet snack food.

[NoSillyName]

11:50 AM on 09/14/2010

But the Glycemic Load is small.

[booki]

02:02 PM on 09/13/2010

wow, i have noticed that,,,,,,,,whenever i eat watermelon. i seem to drop a few pounds, and my stomach is flat.
i eat everything and love everything on your list. the only thing i could add to your list is blue cheese., could be it just works on mois.
(my downfall is beer, i love a few beers......)

[Alvarask]

01:16 PM on 09/13/2010

The low fat diet fad is a major cause of today's obesity "epidemic". So say no to anything that has the words "low fat" written on it. Full fat yoghurt is fine in small amounts as long as it doesn't have added sugar, and even sweeteners will stop or hinder weight loss. An occasional apple is OK, but go for less sweet varieties like Granny Smiths to keep the carb count low. Veges are great as long as they're not too sweet, like carrots. Insulin resistant people can be thrown into a low blood sugar funk by eating a piece of raw carrot. If you want a little carrot, have it as part of a salad, home made, with a good quality sugar free mayonnaise. Obviously nuts (in moderation) and eggs are superb foods, but probably stay away from watermelon for the most part until you've LOST your weight, and then limit it to an occasional thing.

My personal favourite snacks on my own weight loss plan include brie and kalamata olives, or any quality cheese with a slice or two of ham or pastrami and some pickled jalapenos, sliced smoked salmon and capers, a small bowl of chilled berries (with or without fresh whipped cream...none of this canned junk), an occasional waldorf salad using granny smiths...home made of course with quality ingredients an no sugar, and camembert with walnuts and on occasion a little bit sugar-free blueberry preserves.

http://winningtheobesitybattle.wordpress.com

[Alison Rose Levy]

10:30 AM on 09/16/2010

I agree with the snack suggestions in the post as well as your variations here, Alvarask. It's important for people whose metabolism dictates a higher need for quality protein and fats to amp those up a bit, though some do fine without them. Your satiation level will tell you what is the case for you.
I also recommend using organic dairy only because of the hormones and pesticides in non-organic. Quality oils are important as well in both dressings, and mayonnaise. Olive oil is best.
Finally, your caveats about watermelon are well-advised especially for those inclined towards blood sugar imbalances. To balance that, I personally enjoy eating watermelon with raw sauerkraut if you can find a source of it. It is a great cleanser and a great probiotic. The sweet and sour and the crunchiness work well together especially if you are someone who likes strong flavors.

Alison
Health insight, action, and radio
Sign up! www.healthjournalistblog.com

[BLACKCAT66]

12:35 PM on 09/16/2010

I totally agree with you. My sister in law was alway terrified of any fat and avoided any trace of it in her diet, she never looked really healthy just haggard and her hair & skin was always very dry. She was recently dianosed with MS (my spouse has it too) and after researching proper nutrition for MS has realized that she needed to start eating some healthy saturated fats.

[CutTheCarb]

11:42 AM on 09/13/2010

Maybe it is interesting to know how why you are feeling hungry. We‘ve made a video, http://bit.ly/d4oVSz in which you can see how the mechanism of blood sugar and insulin works. You can also learn how the abundance of sugar and starch which we consume today, leads to insulin resistance.