While research on whether snacking aids weight loss is mixed, some evidence suggests that increasing your meal frequency through snacking may help manage hunger and improve blood sugar regulation. Remember that for best results with weight loss, your snack should be high in protein (and include fibre and wholegrain if you can). Protein is a priority when it comes to losing weight as it will keep you fuller for longer. Let’s take a look at some weight loss snacks:
What snacks will help me lose weight? These foods may help with weight loss!
We have all picked up some bad associations with certain foods when it comes to weight loss such as:
Nuts – are nuts good for weight loss?
We know that nuts are high in fat, and so many people will steer clear of nuts on their weight loss journey. This can be a mistake. As nuts are high in protein and good fats, they will keep you full up between meals.
By making sure you have the correct portion size (normally 30g of mixed nuts isv 185KCal) this snack can take you through from breakfast to lunch.
There are plenty of nuts you can choose from, including walnuts, almonds, Brazil nuts, hazelnuts, pine nuts, macadamia nuts, cashews, and pistachios. It is important however, to stick to the correct portion size due to the calorie content!
Best nuts for weight loss snack
Nuts are a great snack option for those trying to lose weight because they’re high in protein and healthy fats. This can help you feel full and satisfied between meals. However, because nuts are high in calories, it’s important to keep portion sizes in mind. Make sure you stick to the correct portion sizes.
- Almonds: Almonds are high in protein and healthy fats and have been shown to help with weight loss. They’re also high in fiber, which helps you to feel full and satisfied between meals.
- Walnuts: Walnuts are high in omega-3 fatty acids. This can help reduce inflammation and promote weight loss. They also have antioxidants and anti-inflammatory properties.
- Pistachios: Pistachios are high in protein and fiber, which can help you feel full. They’re also low in calories when compared to other types of nuts, so for those of us with a weight target in mind, these are a great option!
Greek yoghurt and berries – the perfect combination
Greek yoghurt is another good one as it is super high in protein. A lot of people will go for the low-fat options and you certainly can if you like, but the fat in the standard Greek yoghurt will also help with fullness.
The berries will add some extra flavour and some fibre too.
Remember, fibre and protein go hand-in-hand to keep you fuller for longer!
Apples and peanut butter – easy weight loss snacks!
Have you tried this combination? It’s so good!
On one hand, apples are a fibre-rich fruit. On the other hand, peanuts provide healthy fats, plant-based protein, and fibre — pretty much all of the filling nutrients you should look for in a snack.
By combining apples with peanut butter, you’ll enjoy a crisp and creamy snack.
Tip: Try adding a sprinkle of cinnamon for an added flavor boost.
Make sure to pick a healthy peanut butter but note that these can be a bit more pricey. The cheaper options can be filled with additives and palm oil which is high in bad fats.
Pepper and hummus or any veggies and hummus:
Hummus is typically made from chickpeas, tahini, olive oil, and garlic. Thus, it provides a mix of plant-based protein, fibre, and heart-healthy fats.
Although all peppers are nutritious, red varieties are particularly high in antioxidants.
Alternative: On the other hand, guacamole is a rich source of healthy fats, fibre, vitamins A, B, and C, and minerals like phosphorus and potassium
You can also swap the hummus for guacamole if you like.
Roasted chickpeas – a fantastic weight loss snack
Roasting chickpeas helps turn them into a crunchy and delightful snack.
Chickpeas are a source of fibre and plant-based protein.
You can make your own or look for roasted chickpeas in the snack section of your grocery store.
Can be taken on the go in a tub.
Weight loss snacks for picky eaters:
It can be difficult to find healthy snacks that are appealing to the picky eaters out there. But, it’s not impossible! One way to do it is to look for snacks that taste and feel similar to your favourite foods. For example, some picky eaters love crunchy foods and hate a soggy texture. If this is the case, serve crunchy snacks, like raw carrots, cucumber, or peppers with a dip. However, if you prefer sweet snacks, go with fresh fruit with a spoonful of Greek yoghurt.
The key is to decide what flavour and texture suits your taste best and find healthy snacks to match.
What are Snacks for weight loss at night?
Eating at night can be a problem for those attempting to lose weight because it is easy to overeat or make poor food choices. I recommend eating your dinner early and then only having a small snack in the evening.
Eating at night can also lead to acid reflux and your digestive system slows down as you sleep, meaning a meal can sit there for a lot longer.
Remember the saying:
Eat like a king for breakfast
A queen for lunch
And a servant for dinner.
It is best to eat more during the earlier hours of the day and reduce how much you consume as the day goes by. This means no big snacks at night time.
If you do have to snack at night I’d avoid fruit as the sugar may keep you up. Instead, I’d recommend something like popcorn.
Does cutting out snacks help you lose weight? Weight Loss Snacks
While cutting out snacks altogether will mean consuming fewer calories, this may not be the case. If you cut out snacks you may be hungrier at mealtimes meaning you could overeat – increasing calorie intake.
Or you may crash in between meals and reach for chocolate or crisps. So whether or not you decide to snack throughout the day, it’s completely up to you!
How often should I snack to lose weight?
I recommend that you have 1 snack between breakfast and lunch and another smaller snack between lunch and dinner. You can also have a small snack in the evening if you feel that you are getting peckish!
About WeightMatters with Jenny
Meet Jenny, the founder of WeightMatters – an easy-to-implement weight loss program that helps individuals achieve their weight loss goals healthily and sustainably. Jenny has over 25 years of experience in the health and fitness industry. She’s passionate about helping people reach their health and fitness goals and has helped countless individuals transform their lives through her program.
WeightMatters with Jenny offers a unique approach that combines healthy eating, regular walking and ongoing support and guidance. Jenny’s program is tailored to each individual, taking into account their specific needs, goals, and preferences.
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Irish Enterprise Awards:
Adding to my excitement, WeightMatters has been recognised as the “Best Online Weight Loss System of 2023” at the Irish Enterprise Awards. This honour not only acknowledges my dedication to providing exceptional services but also highlights the positive impact I have made in the weight loss industry. For full post, click here!