Categories: Weight loss

Healthy snacks for weight loss

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lbobvalla

Discover healthy snacks for weight loss.

When you are in the process of losing weight, healthy snacks are a great ally. Why? Is it always necessary to plan for it? How do we choose it well to help achieve our objectives? We answer these questions, and we tell you more!

The snack provides our body with the fuel it needs to hold on until the next meal while filling us up. It also promotes better weight management, since it calms hunger and thus limitscravingsand decreases the risk of uncontrollable rage. It also makes it possible to integrate into the daily diet nutrients that are sometimes absent from the main meals.

To be as nutritious as possible, a snack should ideally include two different categories of food, including fruits and vegetables, proteins (animal or vegetable), cereal products, and dairy products. The goal: is to consume complementary nutrients to maximize the nutritional potential of the snack.

A combination of foods that provide protein and carbohydrates will also help maintain good energy levels and control cravings. Remember this: the ideal healthy snack should provide between 150 and 250 calories, 3 to 5 g of protein, about 5 g of fiber, and less than 5 g of saturated fat.

Is it compulsory?

The snack is useful, but it is not obligatory, insofar as it is conditional on hunger. Whether it’s a meal or a snack, we should always listen to our cues of hunger and fullness, and eat according to those cues. In other words, there’s nothing wrong with skipping snacks if you don’t feel hungry.

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The opposite is just as true: you can afford a second snack if you perceive real signs of hunger (gurgling in the stomach, low energy, etc.). In this case, just make sure to avoid high-calorie snacks that could harm your energy balance and inhibit your signals of satiety.

So, to lose weight, what do we choose?

To help support you in the long term and help you reach your goals, a healthy snack should ideally include protein, carbohydrates, and fiber. Here is a summary of their role to help you better understand their importance.

Proteins provide energy and contribute to the development of our muscles, in particular. In addition, they promote satiety and, for this reason, can give us a good boost in achieving our weight loss goals.

Carbohydrates help digest other ingested nutrients and provide energy. In a weight loss process, it is important to choose your carbohydrate sources carefully, which are grouped into two categories: simple carbohydrates (found in dried fruit, table sugar, honey, etc.) and carbohydrates. complexes (in fruits and vegetables, cereal products, legumes, etc.).

One should always favor complex carbohydrates which, unlike simple carbohydrates, are assimilated less quickly and thus provide more lasting energy.

Fiber also helps to prolong our feeling of satiety – a good break against cravings and snacking – and to regulate intestinal transit. That’s not all: they have a favorable effect on the prevention of cardiovascular diseases and the control of glycemia (blood sugar level).

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A few nutritious healthy snack ideas

Out of snack inspiration? Here are some healthy snack ideas for you to eat. Just keep in mind that a combination of carbs and protein is optimal for providing you with the energy and satiety that will keep you waiting until your next meal.

Also, if you have a small appetite, opt for a fruit or vegetable as a source of carbohydrates to accompany your protein. If you have a big appetite, opt instead for a source of carbohydrates rich in fiber and from the grain products category (whole grain crackers, small bran muffins, etc.).

Carbohydrates

125 ml (1/2 cup) cherry tomatoes

125 ml (1/2 cup) raspberries

45 ml (3 tbsp.) dried cranberries

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2 dried apricots

125 ml (1/2 cup) vegetable juice

1 whole-grain muffin

1 orange

4 to 5 whole-wheat crackers

15 ml (1 tbsp.) peanut butter

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Proteins

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250 ml (1 cup) soy beverage

1 shredded cheese (Ficello type)

30 ml (2 tbsp.) mixed nuts

125 ml (1/2 cup) 1% cottage cheese

30 ml (2 tbsp.) hummus

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1 hard-boiled egg

125 ml (1/2 cup) plain yogurt

11 almonds

60 ml (1/4 cup) cheddar, cubed

1 rice cake

Healthy Snacking: Tips 101

healthy snacks for weight loss

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The snack is important, but you still have to choose healthy snacks and, above all, know how to limit yourself to reasonable portions. Here are some tips for making the right choices!

Prioritize homemade snacks. Not only are they more nutritious than commercial versions (often lower in calories, free of additives, made with a shortlist of simple ingredients, etc.), but they are also most of the time more economical, not to mention that home-cooked snacks will often taste much better!

Be vigilant, however, because even if the snacks are prepared with healthy ingredients, it is necessary to make sure to measure the food well and to consume reasonable portions to avoid interfering with weight loss.

Know how to spot fake health foods. Sometimes, certain so-called “healthy” foods are not as healthy as you think. For example, store-bought multigrain muffins can be very high in sugar and fat; dried fruit, although rich in fiber and trace elements, has a higher fructose concentration than fresh fruit and, in some cases, contains added sugar or other additives; commercial flavored yogurts sometimes contain several additives and a lot of sugar.

Without being “bad” for your health, these kinds of foods could harm your goals. The solution: take the time to read the nutrition labels of foods to compare them and make the best choices.

Stock up on healthy ready-to-eat foods. To ensure that you eat healthy snacks at all times and thus stay on track with your goals, it is a good idea to stock up on nutritious foods in the fridge, freezer, and pantry: nuts and seeds, yogurt, compote, hummus, etc. Also keep staple foods that will be used to concoct your homemade snacks (chia seeds, oatmeal, wheat germ, date puree, etc.). So you’ll never be caught off guard, even on busy days.

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Provide lots of fruits and vegetables. Easy to snack on, these foods are low in calories and packed with nutrients. Here’s a practical tip to encourage you to consume more: buy several varieties and, to save time, trim them before storing them in the fridge. In addition, frozen versions are also a great option to have at your disposal at all times.

Dedicate a moment of the day to the preparation of snacks. Do you have free time on Sunday? Take advantage of this time to cook your patties, bars, bread, etc.

This will save you time during the week! And while you’re in the kitchen, why not take the opportunity to garnish and portion your other snacks (raw vegetables, homemade chia pudding, a plain yogurt with berries, etc.)?

Are smoothies a healthy snack?

Yes, provided, of course, that you make the right choices and consume a reasonable portion. You should make sure to include enough protein and fiber (vegetable drinks, silken soft tofu, oatmeal, chia seeds, etc.) in your smoothie to take advantage of its filling effect and limit the addition of sugar to the smoothie. maximum, because the fruits already contain a significant amount of natural sugar. It’s okay to add a sweetening agent to your mix to improve the taste but go in moderation.

Choose natural sweeteners such as honey, maple syrup, and date puree. To sustain and energize you without exploding your calorie intake, you should limit your daily smoothie intake to around 330 ml (1 1/3 cups).

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