Snacking and weight loss may seem like they clash, but if you snack right, it can actually help you lose weight, keeping you satisfied when hunger strikes between meals. The problems arise when convenience takes over, and people end up stopping at Starbucks for a muffin instead of snacking on healthy foods. It’s normal to get hungry throughout the day, and watching how you snack will ensure your habits aren’t leading to unnecessary weight gain. Eating healthy snacks under 100 calories that satisfy you and fill you up is one of the best ways to keep your health and weight loss on track. Take a look at our favourite good-for-you snacks and our best tips for healthy snacking.
Is Snacking Good for Weight Loss?
When done right, snacking can help you lose weight. Eating protein-rich, high fibre snacks is the best way to satisfy yourself if you’re feeling hungry between meals. Snack foods are typically thought of as high-calorie foods like chips, pastries or cookies, and clearly these things won’t do your waistline any favours. If you want to lose weight with snacking, stick to snacks under 100 calories that will keep you satisfied. If you eat unhealthy snacks foods, you’re filling up on empty calories that will lead to weight gain and leave you feeling hungry shortly after.
Although hunger is one of the reasons people snack, snacking can also be a reaction to emotions such as anxiety, loneliness and boredom. If your snacking is triggered by emotions, it’s more likely you’re going to snack on unhealthy foods that only satisfy you in the moment. When you’re snacking for weight loss, it’s very important that you only snack when you’re actually hungry, and not when it’s triggered by emotions.
5 Healthy Snacking Tips for Weight Loss
1. Eats Foods High in Protein, Fat and Fibre
If you want to lose weight with snacking, make sure your snacks are rich in protein, fat and fibre. These three nutrients fill you up and help you feel content as you go through your day. They also take longer to digest, helping you feel full for an extended period of time. The combination will help you stay level-headed until your next meal. Nuts are a great example of a snack that’s rich in protein, fat and fibre.
2. Be Mindful
One of the biggest problems with snacking is that many of us snack mindlessly instead of mindfully. We snack while we’re multitasking on a work project, or while we’re watching TV. If your goal is to lose weight, make it a point to concentrate on your food while you snack. This is called mindful eating, in which the goal is to make food more satisfying. Steer clear of anything that will divert your attention while snacking so you can focus on how much you eat and how it’s really making you feel.
3. Avoid “Low Fat” and “Light” Items
If a food is labeled “low fat” or “light” it’s usually a dead giveaway that it’s filled with additional sugar and sodium. Companies load up on these two ingredients in “low fat” and “light” products to make up for the flavour loss, which actually makes them even worse for you. Stick with healthy, whole foods you can make yourself rather than store-bought items.
4. Stock Up on Real Foods, Stay Away From Processed Foods
Many people tend to snack on processed foods because they’re easy and convenient. But although convenience is tempting, pre-packaged foods almost always have artificial ingredients that lead to weight gain and damage your overall health. Processed foods also do a bad job filling you up, making you more likely to mindlessly snack later throughout the day. Instead, stick to real, whole foods and snacks you can make on your own. You’ll avoid additives and artificial flavours, while filling up on nutrients like fibre, protein and vitamins.
5. Be Prepared
Lack of preparation is almost always the reason why we reach for high-calorie, processed snacks. Carry healthy snacks around with you at all times, so they’re easily accessible when hunger hits. If you don’t have snacks on hand, you’re more likely to hit up the vending machine or corner store to try to fuel yourself. Be prepared and bring healthy snacks to work, to the movies, and anytime you’re on the go, to ensure you make the healthiest choice.
30 Snacks Under 100 Calories
1. Sweet Potato Crisps | BBC Good Food (70 calories)
2. Frozen Yogurt Cups | Pop Culture (63 calories)
3. Oven Baked Zucchini Chips | Skinny MS (99 calories)
4. Strawberry Cheesecake Greek Yogurt Muffins | Fit and Frugal Mommy (93 calories)
5. 3-Ingredient No Bake Cookie Dough Protein Bars | The Big Man’s World (75 calories)
6. Cucumber Ginger Smoothie | Veggie Primer (84 calories)
7. Smoked Salmon and Avocado Sushi | BBC Good Food (49 calories)
8. Devilled Eggs | Skinny MS (98 calories)
9. Vegan Cowboy Cookies Energy Bites | Cotter Crunch (75 calories)
10. Baked Falafel with Zucchini and Mint | Healthy Little Vittles (50 calories)
11. Oil Free Baked Veggie Chips |The Big Man’s World (77 calories)
12. Slow Cooker Skinny Apple Sauce | Skinny MS (89 calories)
13. Balsamic Orange Brussels Sprouts | Pop Culture (84 calories)
14. Grilled Yellow Squash | Slender Kitchen (49 calories)
15. Stuffed Mushrooms | Spark Recipes (79 calories)
16. Pickled Eggs | Fitness (88 calories)
17. Cucumber, Avocado and Tomato Salad | Slender Kitchen (97 calories)
18. Vegan Spinach and Artichoke Dip | Skinny MS (70 calories)
19. Toasted Coconut Bliss Balls | Cotter Crunch (94 calories)
20. Mediterranean Herb Hummus | Pop Culture (36 calories)
21. Almond, Raisin and Popcorn Trail Mix | BBC Good Food (99 calories)
22. Peanut Butter Banana Cups | Skinny MS (69 calories)
23. Green Detox Smoothie | Gimme Some Oven (86.4 calories)
24. Spicy Bean Balls with Kale | Green Evi (85 calories)
25. Cheesy High Protein Cauliflower Popcorn | Pop Culture (110 calories)
26. Mini Applesauce Muffins | Yummy Toddler Food (51 calories)
27. Mango Salsa | Slender Kitchen (67 calories)
28. Friendly Meaty Veggie Roll Ups | Skinny MS (71 calories)
29. 4-Ingredient Chocolate Coconut No Bake Balls | The Big Man’s World (40 calories)
30. Vietnamese Prawn Spiralized Rolls | BBC Good Food (41 calories)
Snacking doesn’t have to be unhealthy and calorie-filled. Stick to healthy snacks under 100 calories to lose weight and stay satisfied throughout the day!
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