Limiting snacking frequency is one of the recommended things to do if you practice a weight loss program. However, there is still a healthier alternative for snacking while trying to lose weight: choosing nutritious snacks.
In a weight loss program, people typically practice the calorie deficit methods by limiting the portion or the amount of foods consumed.
On the other hand, you are also advised to eat healthy snacks between meals to help manage hunger and fulfill daily nutritional needs.
Some snacks do contain fibers, protein, and healthy fats, which help you feel full throughout the day. These snacks can be used as an alternative when you need daily calorie intake. What are they?
Check out the list of snack recipes you can cook to support your weight loss program.
Recommended Healthy Snacks During a Weight Loss Program
Many people think that snacking should be avoided if you want to lose weight. However, this is not entirely true.
Snacking between meals can help manage hunger, prevent overeating, and provide essential nutrients during your weight loss program.
This does not mean that you can eat any snack without paying attention to its nutritional value. Check out the list below for recommended nutrient-dense snacks you can consume during a weight loss program.
1. Plain Popcorn
The first recommended healthy snack is plain popcorn. This version contains no butter, margarine, salt, or other flavorings. You can choose this snack instead of sweet cakes or chips because corn is a high-fiber whole grain that also contains protein.
2. Oatmeal
In addition to being a popular breakfast option, oatmeal also makes an excellent healthy snack. It is widely recommended for people following a weight loss program.
Oatmeal is a high-fiber food rich in complex carbohydrates that can help maintain an ideal body weight. Fiber helps you feel full longer and may help prevent overeating.
3. Yogurt and Blueberry
Greek yogurt with blueberries is a simple recipe you can prepare at home. Greek yogurt is richer in protein and calcium than regular yogurt and is also lower in fat and calories, making it a great choice for a weight loss program.
Add blueberries to increase the nutrient content and flavor. Blueberries are known as antioxidant sources, which are extremely good for health.
4. Nut Mix
Nuts are healthy and nutritious foods that provide a balanced combination of nutrients and are suitable for a weight loss program. A mix of nuts contains protein, fiber, and healthy fats.
Although nuts are relatively high in fat, studies show that consuming nuts may help increase fullness and reduce hunger.
5. Bananas
Aside from nuts, fruits should also be included in healthy snacks. One recommendation is bananas because they are naturally sweet, filling, high in fiber, and relatively low in calories.
To enjoy bananas, you can combine them with other snacks such as yogurt or oatmeal.
6. Apple Slices and Peanut Jam
Did you know that apples contain plenty of fiber and water that can help you feel full faster?
This fruit may help support daily calorie control during a weight loss program. Try eating apples with peanut butter to add healthy fats and protein.
7. Boiled Edamame
Edamame is a diet-friendly snack that many people overlook, even though it offers numerous health benefits. These green soybeans are rich in plant-based protein, fiber, vitamin K, folate, and antioxidants. Their nutrient density can help you feel full even after eating only a small portion.
8. Cheese and Other Fruits
Cheese can help you feel full longer. This dairy product is high in protein and calcium, which are beneficial for the body. Instead of automatically causing weight gain, cheese can help support satiety when consumed in moderation. Pair cheese with fruits such as grapes, bananas, apples, or mangoes.
9. Carrots or Cucumbers with Hummus
Carrots and cucumbers are low-calorie vegetables with a high water content, helping you stay hydrated while promoting fullness. Pair them with hummus, a Middle Eastern dip made primarily from chickpeas and olive oil, which is rich in plant-based protein and healthy fats. This combination makes a nutritious afternoon snack.
10. Dark Chocolate and Almond
Dark chocolate can be a snack option during a weight loss program because it contains antioxidants that are beneficial for the body. Some studies suggest that dark chocolate may help control appetite. However, it should still be consumed in moderation. Combine dark chocolate and almond to satisfy your craving for sweets without adding too much to your daily calorie intake.
11. Avocados with Spice Toppings
Avocados contain monounsaturated fats, which are beneficial for heart health and help keep you feeling full longer, even with a relatively small serving.
Add a little lime juice, salt, and black pepper for extra flavor. Although avocados are relatively high in calories, their healthy fats can support a balanced diet when consumed in appropriate portions.
12. Smoothie
One of the recommended snacks you can make at home is a smoothie. You can increase its nutritional value by adding vegetables, fruits, or healthy fat sources such as avocado, chia seeds, or nuts [1].
Yogurt and other fruits can also be an option to increase nutrients into your custom smoothie.
13. Boiled Eggs
This is a classic snack to enjoy. Eggs are one of the healthy snacks rich in nutrients needed by the body, such as complete protein, vitamin D, K2, B12, and many others. Their high protein content helps you feel full sooner, which may reduce overeating. Prepare one or two boiled eggs as a convenient snack between meals.
14. Steamed or Roasted Sweet Potatoes
If you're looking for a snack that keeps you feeling full longer, sweet potatoes are an excellent choice. They are low in fat and relatively low in calories while being rich in fiber, vitamins B and C, calcium, iron, magnesium, and potassium.
15. Whole Wheat Crackers
Whole wheat crackers are an easy and convenient snack option for a weight loss program. The fiber in whole grains helps promote fullness and supports healthy digestion. Choose crackers without added sugars or excessive sodium to maximize their nutritional benefits.
Healthy Snack Recipes You Can Make at Home
You can also prepare healthy snacks for your weight loss program at home. Making your own snacks allows you to control the ingredients and portions, making it easier to stay on track with your weight loss goals.
Here is the list of recipes of healthy snacks you can make at home:
1. Oatmeal Potato Croquettes
Ingredients:
- 2 boiled potatoes (boil and mash)
- 2 tbsp oatmeal
- 1 egg (egg whites only)
- Salt and pepper
- Chopped vegetables (carrots and bean)
How to make:
- Mix potatoes, oatmeal, egg whites, salt, pepper, and vegetables.
- Make a small round shape from the batter mix.
- Bake or fry without using oil in a non-stick pain until it turns golden brown.
2. Roasted Spicy Edamame
Ingredients:
- 100 gram edamame (steam for a while)
- 1 tsp olive oil
- Salt, pepper, and chili powder
How to make:
- Mix edamame with olive oil and spice.
- Roast the edamame in the oven for 10-15 minutes until it’s dry and crunchy.
- Serve while it’s still warm.
3. Berry and Banana Smoothie
Ingredients:
- 1/2 cup strawberry
- 1/2 cup blueberry
- 1 ripe bananas
- 1 almond milk (you can substitute it with low-fat yogurt)
- Ice cubes
How to make:
- Mix all the ingredients into a blender.
- Blender until soft.
- Serve as a fresh snack.
This concludes the list of recommended healthy snacks for your weight loss program and their recipes. To maintain a healthy weight, enjoy these snacks in moderation and avoid overeating. In addition, support your efforts with healthy lifestyle habits, such as exercising regularly and drinking enough water.
Exercising helps your body burn more calories for weight loss. Moreover, it is also crucial to fulfill water intake during a weight loss program. Why is it? There are at least three main reasons.
Firstly, drinking mineral water can reduce hunger. Secondly, mineral water does not contain any calories. Thirdly, drinking mineral water can increase energy levels, which are beneficial to lose weight.
Therefore, don’t forget to drink enough water every day to meet your hydration needs. Choose high-quality mineral water, such as AQUA, whose quality and purity have been maintained for more than 48 years.
AQUA, the healthiest drinking water, is sourced from select mountains and has gone through hundreds of testing to ensure that it contains the original and goodness of nature.
This is why AQUA delivers naturally fresh and pure-tasting mineral water. Don’t forget to #AQUADULU every day to help meet your daily hydration needs!
