The words “weight-loss” and “snacks” often appear in the same sentence, but that might also bring thoughts of “tasteless,” “cardboard,” and “completely unsatisfying.”

 

Right?

Here are some of the best weight-loss friendly snacks that aren’t just nutritious but also delicious!

 

What’s the criteria to be one of the best?

 

They have to be nutrient-dense whole foods where a little goes a long way; foods that contain protein and/or fibre.

 

1 – Nuts

 

It’s true – nuts contain calories and fat, but they are NOT fattening!

 

We’re not talking about the “honey roasted” ones, of course.  (Chances are, those probably are fattening.)

 

Studies show that people who eat nuts tend to be healthier and leaner.

 

Nuts also contain protein and fibre, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.

 

Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!

 

Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.

 

2 – Fresh Fruit

 

As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (Bet you’re not too surprised!)

 

Yes, fresh fruit contains sugar, but whole fruits (No, not juice or sweetened dried fruit) also contain a fair bit of water and fibre; not to mention their nutritional value with vitamins, minerals, and antioxidants. AND Fresh fruit is also low in calories.

 

Fibre is something that not only helps to fill you up (known as the “satiety factor”) but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious “blood sugar spike.”

 

Win-win!

 

Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.

 

Tip: Can’t do fresh? Try frozen. Plus, they’re already chopped for you.

 

3 – Chia seeds

 

This is one of my personal favourites…

 

Chia is not only high in fibre (like super HIGH in fibre), but it also contains protein and omega-3 fatty acids (yes THOSE omega-3s!). As well as antioxidants, calcium, and magnesium.

 

Can you see how awesome these tiny guys are?

 

They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).

 

Tip: Put two tablespoons in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy!

 

4 – Boiled or poached eggs

 

Eggs are packed with nutrition and most of it is in the yolk.  They contain a lot of high-quality protein and a good amount of vitamins and minerals.  Recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.

 

Yup, you read that right!

 

Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack!

 

5 – Vegetables

 

I don’t need to tell you how great these are for you, but just maybe you just need to be sold on the delicious “snackability” of these nutrition powerhouses.

 

Veggies contain fibre and water to help fill you up, and I’m sure you don’t need another lecture about their vitamins, minerals, and antioxidants, right?

 

You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).

 

Tip: Use a bit of dip. Have you put almond butter on celery? How about trying the hummus recipe below?

 

Conclusion:

 

Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be “tasteless,” like “cardboard,” or “completely unsatisfying.”

 

Recipe (Vegetable Dip): Hummus

 

Makes about 2 cups

 

1 can chickpeas (garbanzo beans), drained & rinsed

⅓ cup tahini

1 garlic clove

2 tbsp sesame oil

2 tbsp lemon juice

1 dash salt

1 dash pepper

 

Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.

 

Serve & enjoy!

 

Tip: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.

 

References:

 

https://authoritynutrition.com/20-most-weight-loss-friendly-foods/

https://authoritynutrition.com/foods/almonds/

http://www.precisionnutrition.com/encyclopedia/food/almonds/

https://authoritynutrition.com/is-fruit-good-or-bad-for-your-health/

https://www.dietvsdisease.org/best-fruits-diabetics/

https://authoritynutrition.com/foods/apples/

https://authoritynutrition.com/fresh-vs-frozen-fruit-and-vegetables/

https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/

http://www.precisionnutrition.com/encyclopedia/food/eggs/