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? 

Let me give you my best weight-loss friendly snacks that aren’t just nutritious but also delicious!

What’s my criteria?

They have to be nutrient-dense whole foods where a little goes a long way; foods that contain protein and/or fibre. Also, they have to foods you love! So go ahead and start creating a list of your favourite snacks.

Nuts

It’s true – nuts contain calories and fat, but they are NOT fattening! Well, I’m not talking about the “honey roasted” ones, of course. Those are certainly not the ones to reach for. 

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

By the way, nuts also contain protein and fiber, 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!

Other best options are: Walnuts, Brazil nuts, and macadamia nuts. 

Tip: Put a handful of unsalted/unsweetened raw nuts into a small container and throw it in your purse or bag. oh and, be sure to keep it to handful, or 10-12 nuts as your portion.

Fresh Fruit

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

 Yes, fresh fruit contains sugar, but whole fruits (I’m not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.

Fiber 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, and especially berries, etc.) and pair that with a handful of nuts. 

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

Chia seeds

This is one of my personal favourites… 

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

Can you see how awesome these tiny guys are? Dip your celery or cucumber in them or add them into your smoothies.

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, raw cocoa, 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.

And 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! add a little Himalayan salt, and yum!

5 – Vegetables

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

Veggies contain fibre and water to help fill you up, and you don’t need me to tell you about their vitamins, minerals, and antioxidants, right?

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

Ever thought about making some kale chips, steamed asparagus, or a steamed artichoke and having them as a snack drizzles with a bit of salt and olive oil? May seem like strange snack, but it’s quite delicious and lends itself to be something to look forward too. Breaking free the normal “snack foods” can be fun and daring… I dare you to try it  

Tip: Have you ever tried almond butter on celery? What about hummus? Hummus transforms any veggie snack into a yummy nutrient dense snack! How about trying my new hummus recipe below?

6 – Some of my other healthy, high satiety snack favourites!

  • Roasting up some chickpeas with a yummy seasoning
  • Making a bean salad all decked out with red onion, apple cider vinegar, olive oil, and tasty seasonings 
  • Protein Shakes with quality protein, nut milk, chia or flaxseeds, and a handful of greens. This is one of my personal favourites! Its easy, transports well, and is complete with protein, fat, finer, and an easy way to get in those healthy greens we need!

 

 

 

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Go ahead and try one, or more, of these healthy snacks. Preparing them the night before makes it easy to reach for them the next day instead of the easy-to-grab unhealthy and fattening snacks like chips, crackers, or other packaged foods. 

It can take a little time to shift to these snack food choices, but you’ll quickly see that they are not tasteless, or completely unsatisfying. It’s about finding the right snacks that you will enjoy reaching for! And as I always say, that is different for everyone! BIO-INDIVIDUALITY!

Layered Beets and Hummus. Delicious & Yummy Snack!

Recipe (Vegetable Dip): Hummus

Makes about 2 cups

1 can chickpeas (garbanzo beans), drained & rinsed

cup tahini or avocado

1 garlic clove

2 tbsp olive or 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

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About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of « EXERCISE PLUS » A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.