Weight Management
May 17, 2021
• Updated on
7 Jun

Healthy Snacks For Weight Loss

While showing up at the gym 5 days a week and making sure you consume three nutritious meals a day may be doable, the biggest roadblock that most people looking to lose weight is snacking. Understanding the concept of healthy snacks, though, can completely change the game for good!

Reaching out for that one teeny-weeny spoon of Nutella and a quarter packet of chips in the middle of the night; sounds familiar? You are not alone! Snacking is one of the biggest enemies of weight watchers and also a weakness to say the least. Losing weight and getting yourself up and running each day on the path to reaching your goal is difficult, to say the least, but can't there be a way to do just that while not having to strive? There sure is.

Friends, gym trainers, and YouTube videos may have led you to believe snacking, may not be a very good idea and can almost work in the same manner as a 'gateway drug. And while that may be true, what we need you to note here is 'healthy snacking, on the other hand, as unreal as it may sound, can be a catalyst to your weight-loss goals. Multiple small meals between the regular three meals a day, while watching a calorie deficit, is the healthy way to weight loss according to dieticians and nutritionists. So how does one snack 'healthy' and what are the easy options of a healthy snack out there? Let's figure that out and more!

Healthy Snacking: What To Look For In A Healthy Snack?

Since we might use the word 'healthy as a keyword multiple times, it only makes sense to first get the basics out of the way right here: what is healthy snacking and what to look for in a healthy snack?

A healthy snack, as it may be obvious, is a snack that does not act as an offset to those on a weight-loss mission. Such a snack keeps you active, satiates hunger, and reduces the chances of you feeling 'food deprived' and eventually going up on your goals- without adding an empty calorie count to your day.

Protein, fiber, and healthy fats are the three main nutrients that satiate hunger and make one feel 'full' for long periods of time. It is also these three nutrients that are processed and digested slower by the digestive system, than simple carbohydrates, hence helping regulate the blood sugar levels. So are foods high in protein, fiber, and healthy fats a good option for healthy snacks? Yes and no.

 

Foods high in protein, fiber, and healthy fats do keep one full for longer periods of time by keeping a low-calorie count, but it must be understood that you cannot still go all-in on them as snacks. Do eat foods rich in these three nutrients as an alternate good source of an empty-calorie snack and in your pursuit of healthy snacking but regulation and limiting the consumption is the key. A 'snack' does not take too long to become a 'meal' after all!

What Are The Best Healthy Snacks For Weight Loss?

While we may have told you to steer clear of foods high in carbohydrates and trans fats like chips or cookies and instead consume foods rich in protein, fiber, and healthy fats for weight loss; what are these foods really?

Here is a list of the top 20 best healthy snack options in India-

1. Popcorn

Popcorn, though often synonymous with movie nights, is one of the best snacks for weight loss owing to its high-fiber and low-calorie nutrient profile. Not only does popcorn keep you full longer hours, but also, in fact, does it while not having you compromise on the taste aspect of it!

2. Nuts

Nuts, especially walnuts, peanuts, and almonds are sworn by as extremely healthy and nutritious snacks for weight loss. So every time you feel hungry between meals, a couple of nuts may be your best bet for a healthy snack, loaded with heart-healthy monounsaturated fats and fiber.

3. Granola Bars

While granola bars are rightfully one of the most healthy snacks for weight loss, the problem creeps in when one forgets to check the label and consumes artificially sweetened granola bars full of sugar and carbs. When buying a granola bar, look for bars that are free of sugar and instead have fruits or dry fruits as a healthier alternative. The presence of fruits or dry fruits also further provides the recommended fiber and protein.

4. Oatmeal

Loaded with fiber and protein, oatmeal makes for a great healthy snack as it is digested slowly and hence helps stabilize blood sugar.

5. Kale/ Spinach Smoothie

Both kale and spinach smoothies contain very high vitamin and antioxidant content, vitamin C, K, and folate in particular. These green leafy veggies, in addition, are also full of gut-healthy fiber, making it one of the best evening snacks or post-gym snacks to have. If you do not like kale or spinach in a cold smoothie format, you could instead opt to have it in the form of a soup and avail the same benefits.

6. Chia Seeds

Chia seeds, a superfood, are not only sworn on by modern nutritionists but were also supposed to be war food. It is said that soldiers could survive on just chia seeds even in the middle of a hot summer day when going to war! In terms of the nutritional value of the seeds, tiny black chia is loaded with  omega-3 fatty acids that help combat inflammation and improve brain health. Chia seeds are also, additionally, a good source of fiber and protein, making them a perfectly healthy snack.

7. Berries

Berries of all forms, including strawberries, blueberries, and raspberries, are power-loaded with vitamin, potassium, iron, and calcium. Berries, furthermore, are also super versatile, naturally sweet, and delicious to consume as a healthy snack, to say the least!

8. Hummus

Hummus, made with chickpeas, is another super-nutritious and healthy snack for weight loss. Hummus is packed with the goodness of protein and fiber and can be consumed in multiple formats; with digestive crackers, a slice of bread, carrots, or just as is!

9. Cauliflower

Cauliflower, sister to broccoli, is one of the most underrated healthy foods, to say the least. Cauliflower and its umpteen benefits have come to light only recently, and even master chefs like Gordon Ramsay swear by the magic of cauliflower. Cauliflower is not only a fiber-loaded vegetable but is also very tasty if made the right way and can be a great healthy snack for weight loss. Just roast a couple of pieces and dip them in your favorite salad dressing or hummus for a healthy treat!

10. Bananas

Bananas are not only a monkey's favorite but also a healthy snack on the go for any workout enthusiast. This is for the simple reason that bananas are a great source of fiber as well as of carbs, offering instant energy to and as one whole fruit, works great as a healthy snack for weight loss!

 

Healthy Evening Snacks Recipes:

Now that we have curated a list of some of the best healthy snacks on the go, here are some of the best healthy and nutritious snack recipes! 

11. Hard-Boiled Eggs and Cheese

One of the simplest yet tasty healthy evening snacks is a simple boiled egg with perhaps some aged cheese, preferably something like cheddar. Aged cheese , in particular, is recommended with boiled eggs because of the low lactose levels in cheese that minimizes GI distress and aids weight loss.

12. Tomatoes, Sprinkle Of Feta And Olive Oil

Another cheese recipe on the list! Sliced tomatoes, feta cheese and olive oil put together do not only make for a flavor-packed healthy snack but also, a viable snack for weight loss according to experts. While feta and tomatoes will add a tang, a little salt or pepper on top will make for a flavourful seasoning!

13. Egg On Toast

Though typically considered a healthy breakfast item, hard boiled eggs on toast can also make for a rather wholesome and healthy evening snack. If you are not a fan of boiled eggs in particular, just scrambled or fried eggs (any eggs your way, basically) are also good to go. Just make sure that if you're using eggs other than boiled, to not use high fat butter or large spoons of oil for preparation.

14. Dates And Pistachios

Dates and pistachios, at first, may not sound like a strange combination but in fact, if you'd try it for yourself, you'd know how it's just the opposite in terms of the flavor profile! The sweetness of the dates, when combined with the salty taste of the pistachios comes out as one of the most sophisticated profiles and owing to the individual nutritional capabilities of each, makes for a wonderful and healthy evening snack! Just add 2 pitted dates with 2 tablespoons pistachios and there you go!

 

15. Apple Slices and Nut Butter

Apple is one of the most versatile fruits but also supremely underrated as most of us prefer juicy fruits like mangoes and grapes when it comes to snacking. What we forget, however, is that juicy and pulled fruits, especially mangoes, are loaded with a lot of sugar that can be detrimental to your weight loss plans. As an alternative, take some slices of an apple and load it with any nut butter; along, with peanuts or even cashew! While kids may like this nutritious healthy evening snack only for its delightful flavor, adults are sure to like it for the antioxidants, potassium, vitamin c, and dietary fibers the combination of these two supplies!

16. Vegetable Chips

Vegetables and chips? Sounds disgusting? It's not! Air-fried vegetable chips are a loaded source of fiber and nutrition which, in an air-fried form, make a nutritious and healthy evening snack. If you're now wondering what vegetables to use; okra, pumpkin, spinach, and beetroot are our best suggestions. If you find just air-fried chips a little too bland for your taste, you may add some seasoning like chat masala or red chili powder to transform it into a true Indian healthy snack recipe!

17. Cereal Milk

Another highly stereotypical breakfast item, cereal with milk, much to your surprise perhaps, makes for an excellent evening snack- provided you look for a high-fiber cereal. You can also perhaps add fruits like apple or banana to cereal along with some nuts or a trail mix to not only make it more delicious and interesting but also for so much more flavor! Look for healthy whole grain cereal without added sugar.

18. Peanut Butter With Anything (Really!)

And now to the king of nutritious healthy evening snack options! Peanut butter, a highly acclaimed and rightfully loved health food option for all fitness enthusiasts, is so tasty and just so versatile! Some may look down on this marvelous creamy butter because it supplies 90 calories in a spoon, however, what people often fail to understand is that it also provides as much as 4 grams of protein and 3.5 grams of carb. The only key to eating peanut butter in, evening as a healthy evening snack, is to have it in moderation to not let its calorie count overpower the nutrition benefits. You can dip it in fruits like apple or spread it on a slice of bread, add it to your protein shake, to your bowl of cereal or just gulp a spoonful just as it- peanut butter goes with almost any and everything! Look for natural peanut butter with no added sugar. 

 

For nutrition tips, healthy Indian snacks, and healthy snack recipes, you can visit www.nutritionbylovneet.com. Nutritionist Lovneet Batra has been serving her clients for over a decade, with deprivation-free meal plans and nutritional guidance. Whether you are looking for a diet chart for a specific health concern or would like to learn more about nutrition plans, write to us at lb@nutritionbylovneet.com 

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FAQs:

1. What foods help burn belly fat?

Avocados, berries, skim milk, green tea, lemon (and other citrus foods like oranges or red pepper), full-fat greek yogurt, apple cider, whey protein, bananas, and general meals cooked in coconut meals are some excellent foods to burn belly fat. In addition to these foods, it is also recommended to try and eat foods with high soluble fiber (whole grains, veggies, fruits), avoid alcohol (especially beer), avoid sugary foods, consume a high protein diet, cut down carbs, and to engage in cardio exercises like running or aerobics to lose belly fat.

2. Is snacking good for weight loss?

Snacking in between meals, contrary to popular opinion and general beliefs, can help one lose weight because it helps maintain a minimum energy level- especially for those who have an active work routine. When snacking on your weight-loss mission, remember to consume healthy weight loss snacks like fruits and vegetables that didn't only aid your goal but also help improve digestion and curb the temptation to consume unhealthy foods.

3. What are the top 10 foods to help you lose weight?

Here are the top 10 foods, when eaten correctly, can help aid weight loss-

  • Eggs
  • Vegetables (especially leafy green vegetables)
  • Avocados
  • Citrusy foods
  • Tuna
  • Super seeds
  • Dark chocolate
  • Whey protein
  • Fruits
  • Soups

4. What are some sweet snacks for weight loss?

If you have a sweet tooth and are on a mission to lose weight but are unable to do it because of your temptations, here are some healthy sweet snacks that can help aid weight loss-

  • Dark chocolate
  • Fruits
  • Chia seed pudding
  • Sugar-free gum
  • Whey protein bar
  • Apple with nut butter
  • Frozen berry popsicles

Lovneet Batra
Founder
Lovneet Batra is a clinical nutritionist with over a decade of experience treating patients and educating people on the benefits of a healthy diet. One of Delhi’s most sought-after nutritionists...
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