Whether it’s to reduce your risk of disease or to feel better and move more easily throughout the day, losing weight always comes with the stigma of restriction. To lose weight, you must eat less. Sure, the science exists that a calorie deficit is an important part of weight loss, but the quality of your diet is also important to staying full, healthy, and nourished. And often add snacks into the day (yes, snack) is the key to achieving your weight loss goals.
It may seem a little counterintuitive to eat more diet when you’re trying to lose weight, but many medical experts are quick to back up that claim. Stocking up on the best variety of snacks can help ease that feeling of restriction (which we all know never happens) actually It’s effective when it comes to weight loss) and gives you a sense of satisfaction as you strive to maintain a healthier body over the long term.
So, if you’re trying to lose weight, how exactly do you incorporate snacking into your daily life? Also, what kind of snacks are recommended? We asked a registered dietitian to share tips, tricks, and delicious snacks to help you stay on track with your goals.
Should you snack if you’re trying to lose weight?
Lauren Harris Pincus, Mississippi, RDNstates that snacking is not only possible, but actually recommended when trying to lose weight. “Eating snacks helps spread out your energy intake throughout the day and prevents extreme hunger pangs that can lead to overconsumption at your next meal,” she explains.
Increase the amount of food you eat to lose weight…Really? Yes, it is. Research (such as a small 2019 study published in a Spanish journal) nutrition hospitalaria, it has been proven that the number of meals you eat does not actually affect your weight or body composition. Incorporating snacks into your life can be part of healthy weight management, as long as your meals are nutritious and you keep your energy intake in mind.
So what exactly is a nutritious snack? And how can you incorporate it into your daily life, especially if snacking always feels off-limits?
Effective snacking strategies for weight loss
When it comes to choosing the right snacks for weight loss, nutritionists agree that it’s all about snacking on things that make you feel full, and it starts with looking for the right nutrients.
Carolyn Margolis, R.D., points to a 2016 study: advances in nutrition The researchers found that between-meal snacks with a healthy combination of protein, healthy fats, and complex carbohydrates can help promote satiety, reduce snacking, and reduce the risk of obesity. Did. “When you feel less hungry and have better blood sugar control, you’re less likely to overeat at your next meal,” she explains.
Fruits and vegetables, in particular, provide a variety of vitamins and minerals (plus fiber!) that help keep your body healthy and full. “Only one in 10 Americans consumes the recommended amount of fruits and vegetables,” Harris-Pincus explains. “Including them in your snacks is an easy way to improve the overall quality of your meal.”
Once your chosen snack is complete, Andrea Mathis, RD, LDNsays portion control is a helpful habit to ensure you enjoy your favorite snacks without overindulging in order to reach your weight management goals. “Pre-portioning snacks or choosing individually wrapped options can help you control portions.”
Mathis also recommends eating mindfully when snacking to avoid excess calorie intake. “Eat mindfully, savoring each bite,” she explains. “To prevent overeating, enjoy your meals mindfully and avoid distractions such as watching TV or working while snacking.”
What to look for in a healthy snack for weight loss
For high-quality, healthy snacks for weight loss, focus on three important nutrients: protein, healthy fats, and fiber.according to Huma Chaudhry RD, LDNsnacks containing these elements can support metabolic health, control your appetite, and keep you feeling full longer.
When choosing snacks, Chaudhry says to look for snacks with at least 10 grams of protein and 5 grams of fiber, while staying within the 200 to 250 calorie range. “This is enough to reduce hunger between meals and provide the right nutrients to support weight loss,” she explains. That said, the calorie content of snacks may look different because everyone has different needs. Working with a registered dietitian can help you identify what’s right for you.
healthy snacks for weight loss
To ensure you’re getting high-quality protein and fiber sources to keep you healthy, full, and energized for hours. Amy Goodson, MS, RD, LD, CSSDwe’re told to reach for certain snack combinations, such as:
- Strawberry and yogurt parfait: Yogurt parfait is not just for breakfast. They make great snacks! Greek yogurt is rich in protein, which not only helps maintain muscle mass, but also keeps you satisfied until your next meal. The strawberries in the parfait are rich in dietary fiber, which makes you feel full and improves your intestinal health.
- Double tahini hummus with vegetables: Hummus is made from chickpeas. The ultimate satisfying snack for protein and fiber. Pair it with your favorite cut vegetables (carrots, cucumbers, peppers, etc.) for even more fiber and vitamins.
- boiled eggs and almonds: Eggs and nuts are both good sources of high-quality protein. One large egg contains 6 grams of protein, so pairing 2 hard-boiled eggs with 1/4 cup of salted almonds provides a snack with 19 grams of filling protein and healthy fats. It will be.
- Edamame with ginger salt: If you’re looking for a plant-based protein snack that packs a punch, 1 cup of edamame (young soybeans) provides 17 grams of protein and 8 grams of satiating fiber.
- Lime & Parmesan Popcorn: Looking for something crunchy and salty that isn’t a bag of potato chips? “Popcorn is a whole grain that, when air-popped, is high in fiber and low in calories,” says Mathis.This salty popcorn packs a punch of flavor and adds a little kick to your snack. full of energy While keeping things light.
- berry kefir smoothie“Fermented foods such as kefir give extra benefits to snacks because, in addition to vitamins, minerals, proteins and fats, they also contain probiotics,” says Margolis. “Probiotics, especially the postbiotics found in kefir, may also promote satiety by increasing nutrient absorption and improve blood sugar control.”
conclusion
It may seem contradictory to plan for larger meals when you’re trying to lose or manage weight, but experts say eating small snacks that keep you feeling full and satisfied may seem contradictory. says it can actually help prevent overeating and excess calorie intake. Choose snacks rich in protein, fiber, and healthy fats to keep you feeling full and nourished. Planning and allocating your snacks is an easy way to ensure you reach your goals while still enjoying your favorite delicious snacks.
As always, when making decisions about your health and weight management, seek the guidance of a health care professional, such as a registered dietitian who can advise you on the best healthy snacks for your specific goals and preferences.