Trying to lose weight you may have gained from unhealthy eating habits? First of all, you don’t need to starve yourself to do it—you don’t correct a problem by compounding it with another. The key is to make healthier food choices and eat in moderation. That includes snacking as well as your regular meals. Having snacks in between meals is important, especially if you’re cutting down on your food intake. You’ll need something to keep you feeling full so you also don’t end up overeating at the next meal. So below, we’ve listed eight tried-and-true snacks that help when you’re on a diet or just trying to cut down on fat, calories, and so forth.
One snack you can easily purchase and consume everyday is yogurt—although we’re talking about the plain kind here. According to a study published in the International Journal of Obesity, subjects placed on a yogurt diet significantly displayed fat loss. This is truly a snack to enjoy since yogurt is really creamy, and because it’s a dairy product, it can help you feel full, even when you haven’t consumed a large quantity of it. Yogurt also contains probiotics or good bacteria that you need in your digestive tract. So next time you pass by those little cups of yogurt in the dairy section, don’t forget to stock up. Be wary of the expiration date, though, and make sure you check the ingredients list and pick one that’s low in sugar and sodium!
You can go nuts over almonds to lose weight. A study published in the European Journal of Clinical Nutrition shows that almonds, when consumed as snacks, reduce hunger and the desire to eat. The study concluded that almonds are a healthy snack option as they do not increase the risk for weight gain and have post-ingestive metabolic benefits. Almonds are also rich in Vitamin E and can therefore help make your skin healthier. Moreover, a study published in the National Center for Biotechnology Information’s website states that almonds also boost energy. Now this is one healthy snack that you can take every day.
Remember that old adage, “An apple a day, keeps the doctor away”? Well now you have one more reason to keep munching on apples as they may very well contribute to your weight loss efforts. A study also from the National Center for Biotechnology Information’s website investigated the relationship between the daily intake of either 3 apples or 3 pears and weight loss on overweight women. They found that after 12 weeks, the women who consumed the fruits lost 1.22 kg! So don’t hesitate to give this fruit a try.
Another study published on the National Center for Biotechnology Information’s website states that it would be sensible to include grapefruit in a weight reduction plan. Based on the findings of the study, eating half a fresh grapefruit before meals may promote weight loss. After 12 weeks of consuming grapefruit in various forms, the obese patients they worked with lost a significant amount of weight. The group of participants who consumed fresh grapefruit group had lost 1.6 kg, those who drank grapefruit juice lost 1.5 kg, and the group that had been given grapefruit capsules lost 1.1 kg. That’s one powerful weight loss fruit you should certainly start snacking on.
Another food you could munch on to help feel full for hours would be the avocado. According to an article by Kathleen M. Zelman, MPH, RD, LD, on WebMD.com, this is because this particular fruit contains a lot of fiber. It also contains nearly 20 vitamins and minerals in each serving. Plus, it’s not high on sugar. However, avocados have been found to have a lot of calories, so you still have to keep a limit on your consumption. Still, you may want to consider going for freshly made guacamole instead of a salty cheese dip when it comes to your snacks.
Yes, you can now jump in glee—chocolate is on this list! A study showed that adults who ate chocolate regularly turned out to actually be thinner than those who didn’t. So stop depriving yourself of this favorite snack. The dark variety is particularly higher in antioxidants, so you might want to give that a try, and perhaps consider sugarfree options as well. Remember that while chocolate itself can help you chuck those pounds, sugar and dairy can pile them back on, so make sure you read the ingredients list before you start tossing candy bars into your grocery cart.
7. Cottage Cheese
While we hate cottage cheese thighs, you are sure to love cottage cheese itself. A study on dairy products found that adults who consumed four servings a day of certain dairy products in a reduced-calorie diet lost a significant amount of weight and body fat. Cottage cheese is a dairy product that is lower in fat and calories, making it a good addition to your diet. If you don’t like having this solo, it’s great with a small salad, with veggie sticks like carrots and celery, or with slices of fruits like apples, pears, bananas, and so on.
8. Hard-Boiled Eggs
Now here is a new breakfast suggestion that will help you in your road to weight loss. A study published in the International Journal of Obesity says that eating eggs for breakfast enhances weight loss. Hard-boiled eggs are easy to eat and pack in your lunch bag, so it makes for a really convenient morning snack. Eggs also contain a lot of protein, and this is one of the important nutrients that you’ll need in a diet. But don’t go all Gaston and have dozens of eggs each day—the yolks in particular still pack a good amount of cholesterol, so overindulgence can lead to a new set of health problems.
Yes, you may have to cut back on your snacking when you’re struggling to shed excess pounds, but that’s really only true when it comes to junk food and if you consumed a disproportionate amount of snacks habitually. With healthy snacks like the ones above, there’s no reason not to feed the munchies you get at midmorning or in the afternoons. So head on to your grocery store and start your road to a slimmer you!