15 Healthy Snacks That Can Help You Lose Weight

by Dr. Ahmed Zayed
Published on July 31, 2019

Just because you are trying to lose weight, that does not mean that you are forbidden to snack in between meals. It just means that from now on, you have to rely on some more healthier snack options for a change. And that is what brings us to the following article. We are representing 15 healthy snacks that you simply must try! They are filling, they are inexpensive, and they are delicious!

In the following, we will list 15 of the most delicious, most filling snacks that we could find just for you. Take the time to prepare these tasty, healthy snacks to satisfy your hunger and keep you away from consuming way too many calories throughout the day.

Homemade chia pudding

These tiny, black seeds are packed with way too many nutrients and way too little calories for us to ignore them. Chia seeds are filled with helpful antioxidants, but most importantly, they are a great source of fiber which means that they will help satisfy your hunger and reduce your calorie intake throughout the day (1, 2). There are multiple scientific studies investigating and proving the beneficial effects of chia seeds to help reduce weight and improve the obesity-related risk factors (3, 4).

To prepare a delicious homemade chia pudding, you would need one tablespoon of chia seeds and around 80 ml of fresh water or milk. Refrigerate the pudding for at least 30 minutes before you add a bit of cocoa powder, seasonal fruit, or peanut butter to improve the taste.

Sliced apples with peanut butter

Apples are also high in fiber and antioxidants, which makes them the perfect in-between snack for you to consume. The satiety index of apples is around 200, which is pretty good (5). The peanut butter will not only improve the taste of your snack, but it will also increase the “good” cholesterol and reduce the “bad” cholesterol and triglycerides levels (6). But be careful – peanut butter is high in calories, and despite the fact that its consummation has not been linked to obesity, it needs to be consumed in moderation.

Wash and slice your fresh, organic apples, and arrange them on a plate with a bit of peanut butter in the middle. It takes only a couple of minutes, and it offers a great taste for you to enjoy it.

Nuts

Nuts offer the perfect combination of protein, healthy fat, and fiber, and not to mention their great taste. It has been scientifically proven that nuts can reduce the risk of heart disease, cancer, depression, but most importantly – they have been suggested to promote weight loss when consumed in moderation (7, 8, 9).

Create your own mix of nuts by adding cashew nuts, almonds, pistachios, walnuts, etc. to create the perfect filling snack for the day.

Roasted chickpeas

This is the perfect salty snack for you. According to a study published in the American Journal of Clinical Nutrition, eating a ¾ cup of legumes, especially chickpeas, can help you lose one pound in six weeks (10). That might not sound as much, but note that no other dietary changes have been made for the purposes of the study. Chickpeas offer a decent amount of protein and fiber, along with very little fat.

Rinse and drain your chickpeas, and roast them for around 30 minutes along with a bit of olive oil, sea salt, and paprika or cumin if you would like to improve the taste. Let them cool down and enjoy in your new snack.

Veggies with homemade hummus

While we are on the topic of chickpeas, let’s not forget about the delicious, homemade hummus that you can prepare for your next snack. We already mentioned the health benefits of chickpeas, and we are all aware of the packed vitamins, minerals, fiber, and protein that are to be found in the variety of seasonal veggies.

Make a puree by combining chickpeas, a bit of olive oil, sea salt, garlic, lemon juice, cumin, and some water. Mix everything together nicely for around 3-4 minutes, add the seasonal veggies of your choice to the plate and enjoy one of the best homemade snacks! We would recommend adding carrots, cucumbers, and celery as the best veggie options.

Homemade smoothie with seasonal fruits and veggies

Use what Mother Earth has to offer you and gain the multiple beneficial effects of the fresh seasonal fruits and veggies around us. There are thousands of recipes that will guide you towards producing tasty, homemade smoothies using seasonal fruits and veggies of your choice.

Fruits and veggies are packed with many vitamins, minerals, fiber, and much more, which is why it is highly recommended to include as much as possible fresh fruits and veggies in your diet, especially when you are trying to lose weight.

The recipe is pretty simple. Make sure that all of your fruits and veggies are fresh and washed. Slice them and add them to your blender.

Blend everything nice, and enjoy your smoothie.

Greek yogurt with mixed berries and nuts

Greek yogurt is the perfect protein source that you should take advantage of. Science has spoken, and it has said that eating high-protein foods such as Greek yogurt, you are able to satisfy your hunger and reduce your calorie intake efficiently (11, 12). Berries are incredibly delicious, plus they are packed with powerful antioxidants and fiber, which makes them highly filling foods (13). And we already discussed the beneficial effects of nuts for your weight loss process.

It is very simple. Add a handful of different berries to your Greek yogurt, a couple of nuts of your choosing, and there you have it – a delicious, filling snack for you to enjoy it. If you would like, you can also add some seeds and a bit of honey to improve the taste.

Homemade kale chips

If you would like to lose weight, you have to find a replacement for the good, old potato chips. So how about you enjoy delicious, homemade kale chips for a change? Kale is incredibly healthy, being packed with antioxidants and fiber, which also makes it a highly filling food. It is also a great source of Vitamin A, C, and K (14).

It will only take around 10 minutes to bake your own kale chips. Simply mix the washed kale, with a bit of salt and olive oil to improve its taste, and there you have it – tasty, homemade kale chips in just 10 minutes or less.

Celery sticks and cream cheese

Prepare this classic, low-calorie snack for you and your loved ones. Celery is made of mostly water and fiber, which means that it will not only help hydrate your body, but it will also satisfy your hunger efficiently. It is also filled with vitamins and minerals, as well as, powerful antioxidants (15). And cream cheese is very low in carbs and fats, but it is a good source of protein. That is why we highly recommend combining celery with a bit of cream cheese for you to enjoy it, in the middle of the day.

Homemade popcorn

One of the best homemade, low-calorie, and low-cost snacks that you can make is homemade popcorn! Thanks to its high amounts of fiber, popcorn is a great filling food. It has been suggested that popcorn can satisfy our hunger better than most usual snacks, such as potato chips and chocolate (16).

Pop around three tablespoons of popcorn kernels with a bit of olive oil. Later, spice up your popcorn by using sea salt, and some herbs and spices of your choosing.

Protein shake

Next time you feel hungry while you are waiting for your next meal, give yourself a treat and prepare an easy and delicious protein shake for yourself. Protein has been scientifically proven to help the human body lose body fat, and gain muscle mass, which is just the things that you are looking for when you are trying to lose weight (17, 18).

There are many proteins shakes brands that you can buy and drink right away. However, we recommend preparing your own protein shake at home. You can use around one scoop of whey protein along with around 250 ml of milk, preferably almond milk, or water that you will mix all together. You can add a bit of stevia if you would like to improve the taste.

Olives

Roughly eight olives contain around 30 calories, which clearly states that they carry very little calories, as opposed to the incredibly high amounts of healthy fats. They also come with several health benefits including their ability to reduce the risk of heart disease, prevent cancer, improve bone health, and much more, including promoting weight loss (19, 20, 21). We would recommend eating more olives in between meals to gain all of the promised beneficial effects for your health.

Tomato slices with feta cheese and olive oil

Because tomatoes are found to reduce present inflammation, water retention, and reverse leptin resistance, they are considered to be among the best fat-fighting foods available (22). Feta cheese is yet another rich source of protein, and we discussed the many health benefits of olives and olive oil. So why not combine all of these ingredients to create a tasty snack that you can enjoy?

All that you have to do is wash a fresh, organic tomato and slice it up in slices. Add a bit feta cheese and olive oil, along with some sea salt to improve the taste, and in just a few seconds you have a delicious snack to present.
Sunnyside up egg on toast

We cannot exaggerate enough the importance of protein during the weight loss process. That is why, yet again we represent a great protein source to serve as a delicious, filling snack. Eggs are healthy and filling, offering us great amounts of clean protein (23).

So go ahead, make the perfect sunny side up egg that you will serve on a piece of toast, sparkling a bit of sea salt on top of it.

Edamame with sea salt

If you are a vegan or a vegetarian, then you will fall in love with this quick and filling snack. Edamame is the perfect protein-rich source for all vegan and vegetarians all around the world. It is also filled with antioxidants, and it has been scientifically proven to promote weight loss in animal studies (24).

Just sprinkle a bit of sea salt on your edamame and boil it for around 5 minutes. Let it cool off before you proceed to enjoy in its great taste.

Conclusion

As you can see, by using simple, inexpensive ingredients, you get to prepare delicious, healthy snacks for the whole family. Olives, Greek yogurt, berries, nuts, edamame, and much more healthy snacks are at your disposal. All that you have to do is go grocery shopping, get all the needed ingredients, and try these tasty snacks that will make losing weight easier than ever!

References

(1) https://www.sciencedirect.com/science/article/pii/S0023643808001345
(2) https://www.ncbi.nlm.nih.gov/pubmed/24811150
(3) https://www.ncbi.nlm.nih.gov/pubmed/28089080
(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073254/
(5) https://www.ncbi.nlm.nih.gov/pubmed/7498104
(6) https://www.ncbi.nlm.nih.gov/pubmed/20456815
(7) https://www.ncbi.nlm.nih.gov/pubmed/24925120
(8) https://www.ncbi.nlm.nih.gov/pubmed/26586104
(9) https://www.ncbi.nlm.nih.gov/pubmed/25097630
(10) https://academic.oup.com/ajcn/article/103/5/1213/4569588
(11) https://www.ncbi.nlm.nih.gov/pubmed/25266206
(12) https://www.ncbi.nlm.nih.gov/pubmed/23022602
(13) https://www.ncbi.nlm.nih.gov/pubmed/26501271
(14) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5103670/
(15) https://www.healthline.com/health/food-nutrition/health-benefits-of-celery#2
(16) https://www.ncbi.nlm.nih.gov/pubmed/22978828
(17) https://www.ncbi.nlm.nih.gov/pubmed/17240782
(18) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2289832/
(19) https://www.ncbi.nlm.nih.gov/pubmed/23278117
(20) https://www.ncbi.nlm.nih.gov/pubmed/24975408
(21) https://www.ncbi.nlm.nih.gov/pubmed/17168666
(22) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578962/
(23) https://www.ncbi.nlm.nih.gov/pubmed/16373948
(24) https://www.ncbi.nlm.nih.gov/pubmed/25599885

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