If you are trying to lose weight, you may want to eliminate snacks from your diet. However, Snacking on the right snacks can aid in weight loss, and the meals don't have to be boring. In addition, snacking on healthy snacks between meals can help you stay satisfied, which will reduce your likelihood of making unhealthy decisions or overeating.
Furthermore, a healthy snack can soothe feelings of deprivation and repress cravings, helping you avoid junk foods. However, not all snacks are satisfying and healthy. There's no doubt a bag of chips or a sweet made from processed sugary ingredients is not a healthy snack, but what is the definition of a healthy snack?
The basic rule by nutrition experts is that you should aim for foods with an average of 200 to 250 calories, around five grams of fibre and 10 grams of protein. It will fill you up without exceeding your daily calorie budget. You will also stay fueled until your next meal with fibre and protein.
Fortunately, there are many healthy snacks that you can find that will satisfy your hunger, curb your cravings, and help in weight loss all at the same time -and they're delicious. We've rounded up the tastiest, expert-approved healthy snacks in 2022 for weight loss. We promise they're not boring and you'll want to eat them!
1. A roasted chickpea dish
A study published in The American Journal of Clinical Nutrition in March 2016 suggests that eating a 3/4-cup of legumes, such as chickpeas, can help you lose nearly one pound in six weeks without adding to your diet. If you want to improve the flavour of your chickpeas, roast them with extra virgin olive oil, cumin or smoked paprika and sea salt. Tasty!
2. An apple with peanut butter
Likewise, according to a 2015 study in PLOS Medicine, apples have a high fibre content that contributes to weight loss. If you add two tablespoons of natural peanut butter, you'll get a shot of protein and healthy fats. Please read the labels on peanut butter jars carefully to ensure they have no added sugar or unhealthy oils.
3. Healthy green smoothie
Smoothies are an easy way to add in an extra serving of vegetables, making them an ideal weight-loss snack. You could have a mix of about 50/50 veggies and fruits with protein added to the mix and a few grams of fibre.
You can also combine frozen mango and baby spinach with one tablespoon of ground flaxseeds and 3/4-cup of low-fat milk. You can also mix frozen berries and kale with one tablespoon of almond butter and 3/4-cup unsweetened almond milk.
4. Nut or seed butter paired with baked sweet potatoes
Having sweet potatoes for lunch or dinner isn't the only time to enjoy them. Their sweet taste combined with six grams of fibre makes them a satisfying snack. Put a protein-rich topping on top for more staying power - like tahini or almond butter.
5. Cinnamon-flavoured oatmeal
Why would you limit such a delicious meal to just breakfast? The beta-glucans found in oats are the soluble fibre that can increase satiety. So, To get the best combination of protein and fibre, you could cook 1/2-cup 2% milk with steel-cut oats or 1/4-cup rolled. You can also add your favourite fruit and the cinnamon sprinkled on top - studies support the notion that the spice can help maintain blood sugar levels.
6. The split pea soup
Split peas might seem like an odd snack choice, but here's what's terrific: Research in Nutrition Journal found that split peas substantially reduce hunger compared to Greek yoghurt. In addition, just one cup of split pea soup serves up 10 grams of protein—and five grams of fibre.
7. The blueberry toast
Serve whole-grain toast with almond butter and mash blueberries. The combination of protein, healthy fat and fibre creates an additional bonus: blueberries contain anthocyanins, an antioxidant discovered to be beneficial for weight loss.