Categories: Weight loss

20 healthy snacks to lose weight

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Discover the 20 healthy snacks to lose weight.

Mid-afternoon meals can be a temptation for those who want to lose weight, since in many societies it is customary to prepare snacks, both for children and adults, in such a way that they are easy to prepare at home regardless of the nutrients that food contains. 

In this sense, healthy snacks can be an excellent option that you can use to share, they are also healthy, include ingredients such as fruits and vegetables, are free of added sugars, and are a food that will provide you with energy, vitamins, and minerals. 

In the following article, we’ll introduce you to 20 healthy, low-carbohydrate snack ideas and practices to prepare.

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What is the healthiest snack?

Healthy snacks do not have to be boring, in turn, they are an important part of a good diet because they provide the body with the necessary energy, naturally, to end the day with the vitality it requires. 

For these reasons, below you will be able to know multiple ideas of healthy snacks, which combines the integral, healthy, and nutritious to strengthen your health:

1. Nuts

Nuts have become a healthy snack, due to the wide variety of vitamins, minerals, and energy that they provide when consumed regularly.

In addition, they have healthy fat and fiber that help satisfy the appetite and are an important factor in weight loss. 

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Note: Nuts are foods that promote heart health and can help prevent cancer, depression, among other diseases. 

They also taste great and do not require refrigeration, so they are perfect to take when you go away from home.

Tip: You can accompany the nuts with a little yogurt, so you will get a healthy snack that is easy to prepare. 

2. Yogurt

This derivative of milk is known to be a source of protein, calcium, and potassium.

The versatility of this food makes it a good ingredient to prepare a snack since it can be accompanied by fruits, oats, nuts, or consumed only in its natural state.

3. Fruits

A healthy snack doesn’t need to be complicated. Just one piece of fruit can be incredibly satisfying, delicious, and nutritious.

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In addition, the regular consumption of half a cup of some type of fruit can provide important vitamins for the body, such as vitamins A, C, and E.

Tip: Some examples of fruits that are easy to carry and can be eaten almost without preparation include bananas, apples, pears, grapes, grapefruits, and oranges.

4. Hard-boiled eggs

Eggs are one of the healthiest foods, which promote weight loss naturally

They can reduce the number of calories consumed over many hours, which will help lower body weight. In addition, they contain a good proportion of proteins, vitamin B12, and K2.

Note: Two large, hard-boiled eggs contain about 140 calories and 13 grams of protein.

5. Carrot sticks

Carrots are among the best sources of carotenoids, including beta-carotene, which the body can convert to vitamin A, an essential component for eye health.

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The carotenoids found in carrots can reduce the risk of cancer, heart disease, and cataracts.

Tip: To prepare a good snack, you can combine carrots with a creamy salad dressing or a yogurt-based dip.

6. Sweet potato chips

The sweet potato, which is also known as sweet potato or simply sweet potato, is a tuberculous root rich in fiber, carbohydrates, and phenolic compounds. Its peculiar sweet taste makes it one of the favorite foods for the little ones. 

Tip: Prepare sweet potato chips, cutting the tuber into thin slices, and then cooking it with a little virgin olive oil in a pan or the oven. You can accompany them with cream of peppers, low-fat fresh cheese, or homemade tomato sauce.

7. Protein shake

A protein shake is a good snack when you need something substantial and filling until your next meal.

In addition, they can be prepared with various ingredients that will help you gain muscle mass and lose weight, thus avoiding consuming products with added sugar.

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Tip: Healthily prepare a good protein shake, with almond milk (or the one of your preference), banana, red fruits, chia, oatmeal (optional), and a little honey to sweeten it.

8. Dried coconut

Dried coconut, in addition to being a good ally for snacks, is easy to store and versatile when accompanying it with other foods.

Likewise, coconut is rich in medium-chain fats that are beneficial for increasing metabolic function, losing weight, and improving brain conditions.

Tip: Get unsweetened dry coconut and consume it only as part of a snack or combine it with yogurt, add oatmeal, and a little of the fruit of your choice.

9. Olives

Olives are one of the most nutritious staples in Mediterranean diet recipes. Their peculiar flavor, texture, and aroma make them the ideal complement to many dishes.

This little food contains heart-healthy monounsaturated fats, as well as antioxidants such as oleuropein that help reduce insulin resistance and decrease inflammation.

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Tip: Olives can be eaten alone or combined with small pieces of mozzarella cheese.

10. Avocado

Avocados are one of the fruits that are among the most nutritious and preferred foods by people who want to improve their diet.

Among its properties, its high content of potassium, fiber, and monounsaturated fats can help reduce cholesterol levels and arthritis stands out.

Tip: You can prepare an avocado cream and accompany it with sweet potato chips or consume the fruit with a little salt and cayenne pepper.

11. Edamame

Edamame is a dish prepared from steamed unripened soybeans. It has become popular within the diets of vegetarians, both for its taste, its texture, and the ease of including it in breakfast, lunch, dinner, and snacks. 

These small seeds contain the antioxidant kaempferol that can help with weight loss and control blood sugar levels. In addition, it contains iron, magnesium, and manganese. 

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Tip: Cook the edamame in the oven with a little of the vegetable oil of your choice, add salt, pepper to taste, and enjoy.

12. Salmon

Salmon is considered one of the healthiest bluefish that can be consumed. Its high protein value, together with the monounsaturated and unsaturated fatty acids that it has, make it the ideal food to cover a snack. 

Tip: You can place a slice of smoked salmon on a piece of whole wheat bread and add a little of the cream of your choice.

13. Sardines

Canned fish is an ideal snack for people who need a sandwich that does not require refrigeration.

For its part, this fish rich in omega 3 fights heart disease and conditions associated with anemia. 

Tip: Mix the sardines with a little parsley, salt, pepper and enjoy with salty chips or whole-grain cookies.

14. Meat sticks

Beef sticks are easy to carry and are high in protein and omega-3 fatty acids. 

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Tip: Prepare meat sticks, seasoning the protein with salt, pepper, and the herb or spice of your choice, cook, and taste with a little of the dip of your choice.

15. Dark chocolate

Dark chocolate contains flavonols, compounds that can lower blood pressure and lower the risk of heart disease, as long as the chocolate contains at least 70% cocoa solids.

Tip: Eat half a bar of dark chocolate for a snack or make a protein shake with a little of this food.

16. Peanut butter

Today, peanut butter is one of the most widely consumed spreads in the world. Its intake can improve heart conditions and helps fight cholesterol.

Although, it should be consumed in moderation since it is high in calories. 

Tip: You can add peanut butter to some fruit such as apple, pear, banana or consume it with cookies or whole wheat bread. 

17. Kale chips

Kale is very healthy and can be your ideal snack. It is one of the vegetables that have the most fiber and antioxidants such as quercetin and kaempferol. These elements help regulate blood pressure and can reduce the risk of colon cancer.

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Tip: To consume it, mix some kale leaves with salt and pepper, add a little vegetable oil and cook for a few minutes in the oven or a pan.

18. Celery sticks

Celery is a very beneficial vegetable for health as it contains luteolin, an antioxidant that reduces inflammatory processes and also contributes to the prevention of cancer.

In addition, celery is a vegetable rich in water and fiber, two compounds that promote intestinal transit. 

Tip: To eat celery sticks, you can accompany them with garlic cream or the one of your preference.

19. Protein bar

These snacks are often the favorite of people who want to reduce their weight, although their ingredients may not be beneficial to health when purchased without reviewing their nutritional value. 

However, homemade protein bars are a great snack option because of their high amount of protein and fiber. 

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Tip: Make a homemade protein bar with some oatmeal, dried apple, almonds, and honey to sweeten it.

20. Hummus

The hummus is made of chickpeas, olive oil, and garlic, it is a cream that can be the perfect accompaniment to multiple recipes.

In addition, it has properties that reduce inflammation and can improve heart health.

Tip: Accompany the hummus with whole-wheat toast, some sliced cucumber, and the low-fat cheese of your choice.

Key Findings

Snacks can be healthy and nutritious, they’re easy to make, kids love, and contain ingredients that are within your reach. 

For a snack, the most common is to consume some type of fruit, this can be accompanied by yogurt, cereals, nuts, among others. 

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There are several savory snack ideas, such as meat or celery sticks, hummus, and salmon.

The important thing when having a snack is to select nutritious, healthy foods that are also to our liking.

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