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27 Healthy Snacks That Will Help You Lose Weight Without Even Trying

by DailyHealthPost Editorial

healthy snacks

27-healthy-snacks-that-will-help-you-lose-weight-without-even-tryingObesity isn’t a small problem, it’s actually a life-threatening condition that directly causes a multitude of other illnesses, including diabetes, heart disease, stroke, arthritis, and some cancers (1).

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Fat cells also store toxins, so the more fat you have on your body, the more strain your body is under.

Losing weight can be difficult, especially when it comes to eating habits. Things like snacking and portion control can be the biggest challenge between you and your ideal weight.

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To help you on your journey, here are 27 healthy snacks to keep on hand if you tend to get hungry.

1. Mixed Nuts

Many people avoid nuts because of how much fat they contain, but this is precisely why you should eat more of them.

Their high fiber, protein, and fat content help you feel full and satisfied after eating just a few. In contrast, junk food contains lots of sugar, which actually makes you hungrier and more likely to snack throughout the day. In fact, eating nuts can actually help you lose weight (2).

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Plus, nuts are easy to carry and store and can help prevent certain cancers, depression, and other diseases. Just make sure to stick to a small portion at a time (3,4).

2. Red Bell Pepper with Guacamole

Red bell peppers contain powerful antioxidants like beta carotene, capsanthin, and quercetin. They’re also high in vitamin C (5).

Red peppers won’t fill you up on their own, but combining them with heart-healthy guacamole makes for the perfect combination of crunchy and smooth.

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To keep your snack low in calories, stick to one whole pepper and 3 oz of guacamole.

3. Greek Yogurt and Mixed Berries

Yogurt is full of calcium, potassium, protein and probiotics and makes a great snack on its own. Combine it with fresh antioxidant-rich berries for a sweet, low-calorie treat (6,7).

You can also double or even triple your portion and add a few nuts for a well-balanced breakfast.

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4. Apple Slices with Peanut Butter

Apples and peanut butter are a classic childhood treat.

Apples improve gut and heart health through their high fiber and polyphenol content while organic peanut butter provides protein and lower cholesterol (8,9,10).

Since peanut butter is very high in calories, stick to one tablespoon for 1 medium apple.

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5. Cinnamon Flaxseed Pudding

Even though it is a fatty dairy product, cottage cheese has long been considered a high-protein diet food and is commonly used in the bodybuilding community. The secret to its success actually lies in its fat, particularly in its conjugated linoleic acid, which may help reduce body fat (11).

Flax seed boosts this snack’s weight loss abilities and fights cancer while cinnamon helps control your blood sugar to prevent cravings (12,13).

Ingredients:

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  • 1/2 cup cottage cheese.
  • 1 tablespoon flaxseeds.
  • 1/2 teaspoon cinnamon.
  • Honey (for taste)

Directions:

  1. Mix all ingredients together in a small bowl.
  2. Enjoy immediately.

7. Celery & Dip

Celery sticks are popular with dieters because they contain fewer calories than it takes for your body to digest them. Their high fiber helps keep you full.

Plus, they contain an anti-inflammatory antioxidant that prevents cancer (14). Celery also contains luteolin, an antioxidant that reduces inflammation and may also help prevent cancer (15).

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Dip your celery sticks in a tablespoon of cream cheese with roasted garlic for the perfect mid-afternoon snack.

8. Kale Chips

Kale is the superfood of the decade. With its high fiber content and bounty of antioxidants, it’s no wonder that the veggie has taken over the health world by storm (16).

One cup of kale contains your daily recommended intake of vitamin A, C, and K and contributes towards a healthy colon and stable blood pressure (17).

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The natural compounds within kale help decrease blood pressure and may reduce the risk of colon cancer (18,19). To get all these benefits, and more, try the recipe below.

Ingredients:

  • 1 cup bite-sized chopped kale leaves
  • 1 tablespoon olive oil
  • 1/2 teaspoon Himalayan salt

Directions:

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  1. Preheat your oven to 350° F
  2. Mix all ingredients together in a bowl.
  3. Spread the leaves evenly on a parchment-lined baking tray and bake for 10-15 minutes.

9. Dark Chocolate and Almonds

This tasty treat is perfect for your sweet tooth.

Almonds contain heart-healthy fats that increase satiety, boost weight loss, and improve blood sugar balance (20,21).

Dark chocolate, on the other hand, helps lower blood pressure and improve cardiovascular health. Plus, it contains high levels of magnesium (22).

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10. Cucumber Slices and Carrot Sticks with Hummus

Cucumber and carrots are full of fiber and essential vitamins and nutrients.

While cucumbers contain cucurbitacin E, a powerful anti-cancer compound, carrots contain carotenoids, which are important for eye and heart health (23,24,25).

Fat increases the absorption of carotenoids, so pair the vegetables with homemade anti-inflammatory hummus.

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11. A Piece of Fruit

Instead of reaching for a bag of chips or a candy bar, grab a fruit as you reach for your keys and head out for the day.

Foods like bananas, apples, grapes, nectarines and oranges will satisfy your craving and your hunger without compromising your weight loss efforts.

12. Cherry Tomatoes with Mozzarella

For a quick bite on the weekends or a simple hors-d’oeuvre for your guests, slice a few cherry tomatoes and a bit of cheese and garnish with fresh basil.

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The tomatoes ill provide vitamin c and the ever-powerful lycopene while the cheese will fill you up with protein and vitamin b12 (26,27,28).

For the perfect snack-sized portion, combine 1 cup of cherry tomatoes with 2 oz of mozzarella.

13. Chia Seed Pudding

Chia seeds don’t have much flavor, but they do contain antioxidants that fight inflammation and protect your heart (29, 30).

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Chia seeds can be eaten raw, but it’s best to soak them in water to create a gel-like substance you can be used in smoothies, baking, and desserts.

Ingredients:

  • 1 tablespoon chia seeds.
  • 1/3 cup water.
  • 1 tablespoon cocoa powder.
  • 1 tablespoon peanut butter.
  • Honey (per taste)

Directions:

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  1. Combine chia seeds and water in a small bowl.
  2. Cover and refrigerate for at least 30 minutes to let the seeds transform into a gel.
  3. Stir in cocoa powder, peanut butter, and sweetener and enjoy!

14. Hard-Boiled Eggs

For a quick and filling snack, munch on 2 hard boiled eggs.

They’re full of protein, vitamin B12, and K2 as well as brain-healthy cholesterol (31). Plus, they make for a quick and convenient snack !

15. A Piece of Cheese

Cheese is filling, delicious and nutritious. Contrary to popular belief, cheese doesn’t increase your risk of heart disease or raise your cholesterol if eaten in moderation(32,33,34,35).

Just make sure not to eat more than 2 oz during snack time.

16. Healthy Beef Jerky or Beef Sticks

Jerky can bag rest high-protein snack, as long as it doesn’t contain any preservatives, additives or sugar. Keep in mind that it shouldn’t contain too much sodium either.

For the highest quality jerky, look for organic grass-fed beef at your local health food store or butcher(36).

17. Hemp Protein Shake

Protein shakes feed your muscles and supply clean energy to keep you going in between your meals.

While you can use whey protein or other alternatives, hemp contains omega-3 essential fatty acids, iron, vitamin E and GLA (gamma-linolenic acid) (37).

Plus, hemp protein is less likely to contain sugar or other additives and does not promote inflammation like proteins derived from dairy do.

To use, simply follow package instructions and avoid too close to meals.

18. Canned Fish

If you’re going on a camping trip or simply a long drive, pack some canned fish with you to keep your stomach full. Prioritize wild salmon and sardines over tuna and other heavy metal-rich fish.

This type of snack will feed your body with omega-3 fatty acids, protein, potassium, magnesium, and vitamin B12 (38).

Just make sure to buy from a brand that’s BPA-free.

19. Coconut Milk Ice Cream

This delicious food is full of healthy monounsaturated fats. Coconut is also filled with medium-chain fatty acids (MCTs), which can help boost metabolism and support weight loss.

Additionally, the milk contains vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous (39,40,41).

Grab the recipe here.

20. Marinated Artichoke Hearts and Olives

Forget antipasto, just stick to the artichoke hearts.

The salty vegetables can actually protect the cells lining your arteries and help your gut bacteria thrive to improve digestive and immune health (42, 43).

On the other hand, olives fight inflammation, reduce insulin resistance, and help prevent cancer and heart disease (44, 45).

21. Pear Slices with Ricotta Cheese

Pears are great on their own, but they’re even better with a bit of crumbled cheese.

The peel of this fruit contains anti-inflammatory polyphenol antioxidants (46, 47). When it comes to ricotta, studies show that its high protein and fat content promote gains in muscle mass and strength when combined with regular exercise (48).

Stick to one small pear and 100 grams of ricotta per snack.

 22. Dried Unsweetened Coconut

Coconut sends you metabolism into overdrive to help you burn fat and lose weight. It even improves memory function and cognitive ability (49, 50, 51).

Since coconut oil and coconut milk aren’t the most portable and enjoyable snacks, stick to unsweetened dried coconut flakes.

23. Turkey Roll-Ups

Instead of making yourself a carb-loaded sandwich, ditch the bread and make these little high-protein roll-ups. The turkey will feed your muscles and keep your metabolism going until your next meal (52, 53, 54).

Ingredients:

  • 4 slices turkey breast
  • 4 teaspoons cream cheese
  • 4 pickles

Instructions:

  1. Place the slices on a large cutting board.
  2. Spread 1 teaspoon of cream cheese on each slice.
  3. Place a pickle on the edge of each slice and roll them up.
  4. Enjoy!

24. Avocado

Avocados are super versatile, but they’re also great to eat on their own, and their high fat and fiber content is sure to keep your hunger under control.

Plus, avocados help lower LDL cholesterol, reduce the effects of arthritis, and protect skin from sun damage (55, 56, 57).

Eat it straight or add a pinch of salt and cayenne pepper.

25. Ricotta Cheese with Cocoa Powder

For a quick and easy dessert that will keep you in fat-burning mode, combine 1/2 cup full-fat ricotta cheese with 1 teaspoon unsweetened of cocoa powder and a teaspoon of honey or maple syrup.

26. Sun-Dried Tomatoes

Drying tomatoes in the sun actually increases their lycopene. Plus, they’re typically store in olive oil, which improves your body’s ability to absorb the important compound (58, 59).

Stick to no more than 100 grams per snack-sized serving and avoid buying tomatoes that contain extra preservatives or high levels of sodium.

27. Cantaloupe Slices Wrapped in Prosciutto

Cantaloupe is juicy and sweet melon fruit that contains nutrients and compound that fight inflammation, keep your eyes healthy and may reduce your risk of disease (60, 61).

Prosciutto provides protein and a slightly salty flavor to compliment the fruit. Simply chop up 100 grams of cantaloupe into squares or wedges and wrap each piece with prosciutto.

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