Smarter Snacking for Weight Loss

Ever polished off a giant chocolate bar in one sitting and thought snacks were the enemy of losing weight? Think again! Snacks, when they’re healthy and just the right size, keep you feeling full and stop you from throwing your whole diet off track.

To clarify the mixed opinions about snacking, we’ll get a detailed look at its definition and the many ways it affects your body and health. Also, whipping your own perfectly portioned snack is easier said than done. To help you, we have listed a good mix of low-calorie, high-fiber, high-fat, and high-protein snacks that can suit everybody’s weight loss needs and preferences. Read on to know more. 

What is Snacking and Why Do We Snack? 

The term “snack foods” is often associated with processed, high-calorie products such as chips, cookies, and fries. However, snacking simply means to eat or drink something between your regular meals, regardless of the food type (1). 

While we often eat snacks out of hunger, other factors such as location, time of day, social environment, and food availability may contribute as well. In fact, we often snack when there is tempting food even if we are not hungry. Evidence showed that overweight or obese people tend to choose unhealthy snacks due to temptation, followed by hunger and low energy levels (2). 

The desire to snack and its possible effects on health are said to be individualized. Factors such as age and beliefs about whether this practice is healthy or not can greatly influence your snacking behavior (3). 

How Does Snacking Boost Your Metabolism? 

Though it has been greatly suggested that snacking every few hours can help increase your metabolism, scientific studies do not support this. Research showed that meal frequency has less or no significant effect on the number of calories you burn daily (4). People who have consumed the same amount of calories in either 2 or 7 meals showed no difference in calories burned (5). 

Another study showed that obese people who followed the same diet for 3 weeks showed similar results in metabolic rate, regardless of whether they consumed 800 calories in 1 or 5 meals per day (6). 

Yet, one evidence showed that active young men who had high-carb or high-protein snacks before bedtime experienced a significant increase in their metabolic rate the next morning (7). It’s the type of food you eat during snacks and not the frequency that really matters! 

Can Snacking Affect Your Appetite? 

Studies on snacking’s effect on appetite and weight have yielded mixed results. How snacking affects your appetite or food intake is not universally agreed upon. While some studies are suggesting that snacking can either increase your total calorie intake per day or give a neutral effect on your appetite (8, 9, 10), others have shown that it can help reduce hunger (11, 12, 13). 

Men who consumed a high-protein, high-fiber snack bar had a decreased level of the hunger hormone ghrelin and increased GLP-1 level, the fullness hormone. It likewise helped them take approximately 425 fewer calories per day (12). 

On the other hand, overweight and obese women have benefitted from bedtime snacking, specifically those that are high in protein and carbs. They experienced less hunger and greater feelings of fullness the next day. However, insulin levels were also increased (13). 

As suggested by these varied outcomes, it appears that the effect of snacking on appetite may vary per individual and the type of snacks consumed. 

Will Snacking Increase or Decrease Your Weight? 

While most studies indicate that snacking between regular meals will not affect your weight (14, 15), a few studies still suggest that eating high-fiber and protein-rich snacks can be beneficial for weight loss (16, 17). Diabetic patients have greatly benefitted from munching on high-protein snacks and slow-digesting carbs. They have lost an average of 1 kg in weight within 4 weeks (17). 

Some evidence suggests that the timing of snacks may affect weight changes. A study on lean women showed that consuming a 190-calorie snack at 11 p.m. decreased the amount of fat they burned significantly more than eating the same snack at 10 0’clock in the morning (18). 

Can Snacking Help Stabilize Your Blood Sugar?

Though a lot of people think that it is necessary to eat more frequently to stabilize blood sugar levels throughout the day, this is not always the case. In fact, one evidence showed that people with diabetes who are eating only 2 large meals daily also had lower fasting blood sugar levels, better insulin sensitivity, and weight loss (19). Other studies found no difference in blood sugar levels when the same amount of food was consumed as regular meals or snacks (16, 17). 

It is the type of snack, and the amount consumed that really matters! Low-carb and high-fiber snacks have consistently produced beneficial effects on blood sugar and insulin levels as compared to high-carb snacks in both normal people and diabetics (12, 20, 21, 22). Snacks that are rich in protein have also been shown to improve blood sugar control (23, 24). 

Healthy men consuming high-protein and lower-car dairy snacks had lower blood sugar levels before their next meal as compared to having higher-carb dairy snacks or orange juice (24). 

Can Snacking Prevent Ravenous Hunger? 

While snacking affects people differently, it can certainly help prevent ravenous hunger. When you go too long without eating, you tend to become very hungry that you end up eating more calories than recommended. 

Snacking can keep your hunger levels on an even keel, especially during times that your meals are spaced further apart. However, it is very important to make healthy snack choices! 

Tips for Healthy Snacking 

To get the most out of your snacks, you must follow these general guidelines: 

• Amount: Generally, it is best to eat a snack that contains about 200 calories and at least 10 grams of protein to help keep you full until your next meal. 
• Frequency: The number of snacks may vary depending on your meal size and level of activity. If you are very active, 2-3 snacks daily are acceptable. If you have a more sedentary lifestyle, you’ll do best with 1 or no snack. 
• Portability: Always choose to keep portable snacks with you when running errands or traveling in case hunger strikes. 
• Snacks to Avoid: Sugary and highly processed snacks can give you a brief jolt of energy, but you will most likely feel hungrier after an hour or two. 

Again, to benefit from snacking and to lose weight, make sure to eat the right types and amounts of food. These will help you get enough nutrients and prevent hunger and overeating later on. 

20 Healthy Snacks and Recipes to Eat

Listed below are some of the tastiest, healthiest, and most portable snacks you can pack for work or travel to help you feel full and eat fewer calories to lose weight: 

1. Nuts and Dried Fruits 

Who doesn’t love nuts and dried fruits? These make for a healthy, non-perishable mix that you can bring just about anywhere! This filling combo offers a great balance of all three macronutrients! Nuts contain healthy fats and protein, while dried fruits are rich in carbs. Both foods are also loaded with fiber to help keep you full between regular meals (25, 26). 

2. Bell Peppers and Guacamole

While not everyone enjoys eating bell pepper slices and other veggies raw, dipping them in guacamole, which is made from avocados, cilantro, lime, and onions may just change the game! 

Avocados are extremely healthy! They contain high amounts of monounsaturated fats that are known to support heart health by controlling blood cholesterol levels (27, 28). 

3. Greek Yogurt and Mixed Berries 

These nutrient-dense snacks are always a favorite! A lot of people can eat plain Greek yogurt or berries! Aside from being an excellent source of calcium of potassium, Greek yogurt is loaded with protein (29). Berries, on the other hand, contain high amounts of antioxidants. Get a good mix of different berries to get an array of these powerful compounds (30). 

A single serving of 100 grams of plain, full-fat Greek yogurt with 50 grams of mixed berries can offer you 10 grams of protein in less than 150 calories. 

4. Apple Slices with Peanut Butter 

Have you ever tried eating apples with peanut butter? They taste great together! Apples are known to have fiber and polyphenol antioxidants, which are good for the heart and the gut (31, 32). Peanut butter may also add benefits to your heart health as it increases good cholesterol levels while decreasing triglycerides and bad cholesterol (33). 

5. Whole Eggs

You have surely once feared whole eggs for being high in cholesterol, but they have been making a comeback! Although an increased intake of eggs may raise the levels of bad cholesterol in some people, they remain to be one of the best foods you can eat for weight loss. You just have to eat it in moderation! They are rich in protein and fat, and are extremely satiating (34, 35). 

Substituting bagels with eggs for breakfast can help you lose weight! Overweight women who ate eggs for breakfast instead of bagels experienced increased feelings of fullness, which made them eat less for the next 36 hours (36). Another evidence showed that eggs instead of bagels for breakfast could help increase weight loss on a calorie-restricted diet (37). 

6. Boiled Potatoes

While white potatoes have fallen out of favor for some reason, they should still be included in your snack list for weight loss and optimal health. They contain a wide range of nutrients, which is a little bit of almost everything you need! 

They are rich in potassium, which can help control blood pressure. Also, on a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes top the list (38)! Allowing your potatoes to cool for a while after boiling can also increase the amount of resistant starch. This fiber-like substance offers several health benefits, including weight loss (39). 

7. Roasted Chickpeas

This is yet another healthy snack that is rich in fiber, protein, and several vitamins and minerals. 

A half-cup of chickpeas contains 5 grams of fiber and 10 grams of protein. They also have amino acids, which makes their protein content better than that of other legumes (40, 41). Evidence showed that eating legumes with high-quality protein can help increase feelings of fullness and weight loss (42). 

Even if you are not a pro in cooking, there’s no need to worry! This snack is effortless to prepare! You just have to toss a can of drained and dried chickpeas in olive oil, sea salt, and seasonings of your choice, then bake on a lined baking sheet at 350 °F or 180 °C for 40 minutes.

8. Tuna Pouches

Vacuum-sealed tuna pouches make excellent snacks that can be stored and eaten at work! They are widely available in stores and online! 

Tuna is loaded with protein and omega-3 fatty acids, which are known to help control inflammation and decrease your risk of heart disease (43, 44). Search for varieties that contain light skipjack tuna, which has less mercury than other types. 

9. Cottage Cheese with Flax Seeds and Cinnamon

Cinnamon, cottage cheese, and flax seeds each have impressive health benefits. What more if they are mixed? 

Cottage cheese can be very filling due to its high protein content. It also has full-fat varieties boasting conjugated linoleic acid (CLA), which is linked to several health benefits (45, 46). Flax seeds, on the other hand, is a favorite for blood sugar control and weight loss. They have also been shown to reduce the risk of breast cancer (47, 48). Cinnamon is known to help lower blood sugar and improve gut health (49, 50). 

If you are looking for a simple recipe that can give you about 15 grams of protein in less than 150 calories, try creating cinnamon flax seed pudding! All you have to do is mix ½ cup of cottage cheese, 1 tablespoon of ground flax seeds, ½ teaspoon of cinnamon, and stevia in a small bowl! 

10. Coconut Chips

Coconut chips are not just tasty but also high in fiber and healthy fats, making them the best substitute for your well-loved potato chips! While you can get them from local stores or online, it is best to make them yourself at home! 

Simply toss unsweetened, large coconut flakes with melted coconut oil and bake in the oven at 300 °F or 150 °C for 7–9 minutes. You can toss the flakes with cinnamon, honey, or salt and vinegar for added flavor before baking. 

11. Celery Sticks with Cream Cheese

You may not want to snack on celery sticks alone, but what if with added cream cheese, you might change your mind! This combo is a classic low-carb, filling snack! 

Celery has luteolin, an antioxidant that can help reduce inflammation and prevent cancer (51). 

Just 5 small sticks of celery with 2 ounces of cream cheese will make you a perfect, healthy snack that contains only less than 200 calories! 

12. Cucumber Slices with Hummus

Cucumber is rich in cucurbitacin E, a compound that has anti-cancer effects (52). Hummus, on the other hand, is made from chickpeas, garlic, and olive oil, which can help reduce inflammation and improve heart health (53, 54, 55). A single cup of sliced cucumbers dipped in 3.5 ounces of hummus only contains about 180 calories! 

13. Grapefruit 

If there is one fruit that deserves to be highlighted for weight loss, that is grapefruit! Evidence showed that eating half a fresh grapefruit before meals can help you feel more satiated, eat fewer calories, and lose approximately 1.6 kg in weight (56). It can also help reduce insulin resistance, which is a problem in most chronic diseases. 

14. Chia Seeds 

This low-carb-friendly food is one of the best sources of fiber on the planet (57)! They can absorb up to 11-12 times their weight in water, turning gel-like, and making you feel full (58). Given their nutrient content, it makes sense that chia seeds can be helpful in your weight loss journey. 

15. Smoked Salmon on Whole-Grain Crackers 

Smoked salmon is a very nutritious snack that is rich in protein and omega-3 fatty acids. They act as powerful anti-inflammatories to help reduce your risk of heart diseases and even depression (44, 59, 60). 

Pair your smoked salmon with whole-grain crackers for a healthy, filling, and satisfying snack! 

16. Seaweed Snacks 

Everybody will surely love these crispy sliced sheets of seaweed that have been dried and seasoned with salt! Unlike chips, they are rich in iodine, a mineral that is important in thyroid health, and low in calories (61). You can get seaweed snacks locally or online. 

17. Turkey and Cheese Roll-Ups 

This high-protein snack can be very filling, but it is healthy! Turkey contains many vitamins and minerals, especially vitamin B6. This nutrient is essential for energy production. Cheese is also loaded with calcium and vitamin D (62, 63). 

18. Cherry Tomatoes with Mozzarella 

Tomatoes and mozzarella cheese are a match made in heaven! Tomatoes are rich in lycopene, vitamin C, and potassium. Mozzarella contains high amounts of protein, calcium, and vitamin B 12. Both of these products can help decrease your risk of heart diseases (64, 65). 

A single cup of cherry tomatoes paired with 2 ounces of mozzarella cheese can give you a tasty and healthy snack in less than 200 calories. 

19. Marinated Artichoke Hearts 

As good sources of fiber, folate, and vitamin K, marinated artichoke hearts can make for a delicious and nutrient-dense snack! 

Evidence found that artichokes can help protect the lining of your arteries. They contain prebiotic fibers that nourish good bacteria in your gut (66, 67). 

A 3.5-ounce serving of artichoke hearts marinated in olive oil contains only about 190 calories. 

20. Toasted Pumpkin Seeds 

Have you tried eating pumpkin seeds? Did you know that they are rich in copper, magnesium, manganese, protein, potassium, and zinc? All of which are important to keep your bones strong and healthy! 

Toasting pumpkin seeds at home by simply tossing raw pumpkin seeds in olive oil, salt, and pepper, then baking at 300 °F or 150 °C for 40–50 minutes can give you a perfect, healthy substitute to other high-calorie snacks. A half-cup serving of toasted pumpkin seeds delivers 143 calories. 

Key Takeaway

The secret of weight loss lies in choosing the right type of food and amount to eat. While snacking is allowed in between regular meals, this does not mean that you should exaggerate. Keep your portion sizes healthy, just enough to help you fight hunger until the next meal. Choose healthy snacks always, and try making them yourself at home!

References