It is time for me to lose weight. From 57 to 72 kg, my BMI showed that I am overweight. Despite that, with regular exercise and a change of diet, I still intend on adding some fun to the weight loss journey.
Eating a healthy meal is beneficial, but I am not giving up on snacking. Losing weight shouldn’t be a dull journey, it should be filled with things you love doing and most importantly, the food you love eating.
I learned that the best nutritious snack must have fiber, protein, fat, and, vitamins to help me feel satiated and provide nutrition to my body.
Additionally, snacking between meals can help to curb hunger for the next meal, and as a result, it prevents me from overeating suggested that the amount of calories for snacking is 150 – 200 calories per day and not exceeding the calories for the day (when considering the other meals and snacks of the day).
Here are my favorite munchings that power me throughout the day to feel less hungry and to stay energetic.
1. The classic combo of apple and peanut butter
Apple slices go great with peanut butter, a match made in heaven if you will.
Apples are high in fiber as well as polyphenol antioxidants that can improve gut health and reduce the risk of heart disease.
Although peanut butter is fairly high in calories, it is loaded with healthy fats, fiber, and essential vitamins and minerals. Best to consume in moderation.
A medium-sized apple and a tablespoon of natural peanut butter will make your snacking time fun and it only costs you under 200 kcal.
Eating these two together can help keep you feeling full longer.
2. Dark chocolate
I love chocolate.
A midmorning munching with hot cocoa, perhaps a bar of dark chocolate, or maybe chocolate overnight oats is great.
Dark chocolate improves metabolism. It is rich in monounsaturated fatty acids, which can help boost your metabolism to help you burn calories faster.
Slow absorption of sugar that is caused by the healthy fats in dark chocolate helps prevent insulin spikes.
A happy, happy high. Aside from the weight loss bonus from eating dark chocolate, it also comes with the benefits of giving you a “happy high”.
Research has found that regular consumers experience less stress, sleep better, have lower blood cholesterol, and lower blood pressure levels.
The antioxidant-rich property in dark chocolate helps fight free radicals that can damage our cells.
With that being said, a portion of 28 grams of dark chocolate a day costs you 170 kcal.
Nothing could go wrong with dates. Add to your morning oatmeal? Snacks on the go? Late-night supper with warm milk and dates? Yes, yes, and yes!
Dates are high in fiber, rich in antioxidants, an excellent source of protein, and high in unsaturated fatty acids.
A serving of about 100 grams contains 235 kcal.
4. Dried apricots
Low in calories, as well as a good source of vitamin C, vitamin A, calcium, magnesium, and potassium, these healthy snacks, are a good source of fiber.
Fiber-rich fruit will help keep you full longer with additional benefits of improving your digestion, vision, and skin health.
It’s perfect for snacks on the go.
A serving of 100 gm of apricots contains only 200 kcal.
5. Nuts / seeds
Nuts are rich in vitamins and minerals. An ideal helper in maintaining a healthy diet that will lead to your ultimate goal: weight loss.
Nuts are rich in protein as well as a healthy fat that can help you stay fuller between meals.
An assortment of mixed nuts is a great snacking choice while watching your favorite tv shows.
A combination of almonds, pecans, walnuts, pistachios, macadamia nuts, and hazelnut in ¼ cup will guarantee a good time packed with protein goodness.
A serving of ¼ cup is around 215 kcal.
Add it to your oatmeal or cereal or simply roasted with no salt is all you need. Happy and guilt-free!!
If you are allergic to nuts, you can consider substituting with pumpkin and sunflower seeds.
Now, one of the hardest parts of the weight loss journey has to be giving up on chips!
But it always has to be that way.
Chips are here to stay and here’s how you can make it healthy.
Baked kale chips
Baked kale chips are a great substitute for potato chips. Kale chips are low energy density food, meaning you can eat a lot of it without adding much calories to your diet according to the mayo clinic.
Kale contains beta carotene, an excellent source of vitamin C and K, and is loaded with antioxidants.
Vitamin K is important for blood clotting and maintaining bone tissue.
So kale is not only a great diet-friendly snack but also good for your bones.
Air fry sweet potato chips
Sweet potatoes are great in fiber, a much healthier alternative for potatoes.
In this day of age, an air fryer is a must-have kitchen appliance.
All you have to do is, thinly slice the sweet potato and load it into the air fryer, bake at 150°C for 15 -20 minutes and enjoy your snacks made easy for you.
One small serving of 28 gm of sweet potato chips provides 148 kcal.
Baked seaweed chips
Seaweed is an excellent source of iodine, a vital trace mineral that plays a critical role in thyroid health.
Our body is incapable of producing iodine on its own. So we have to get it from our food sources or from supplements.
Other benefits of seaweed are it improves thyroid function, may improve gut health as well as heart health, and boost your immune system.
A serving of crispy seaweed chips 28gm comes with 182 kcal.
7. Homemade banana ice-cream
I believe there is nothing wrong with listing banana ice cream as one of the diet-friendly snacks (it is alright if you disagree with me).
It is homemade and needs only two ingredients to make – ripe banana and whipping cream.
Bananas are rich in fiber, antioxidants, and nutrients like pectins to moderate blood sugar levels.
A medium-sized banana has about 105 kcal. You can add extra nuts or seeds for topping. Eat in moderation to control the calorie intake.
Happy dieting, happy snacking
I set my mind to go slow with the process of slimming down. I don’t want to feel pressured or burdened, I’ll be patient with the result.
I want my weight loss journey to be successful.
With all that being said, happy dieting, happy snacking! Make the weight loss journey fun and addictive.
Emphi Yap is a content writer under Headliner by Newswav, a programme where content creators get to tell their unique stories through articles and at the same time monetize their content within the Newswav app.
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