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Published on August 16, 2018

Tasty and Healthy Weight Loss Snacks to Reach Your Goals Fast

Tasty and Healthy Weight Loss Snacks to Reach Your Goals Fast

The decision to become healthier by way of weight loss is a struggle for many people. We have been told most of our lives that healthy food choices mean giving up the food and snacks that make us happy or we will be unable to achieve weight loss success.

The truth is, healthy snacking can aid you in losing weight! If the right choices are made, you can enjoy snacking and still lose weight!

This article will guide you through identifying healthy and flavorful weight loss snacks that will contribute to your weight loss goal.

How can healthy snacking help you lose weight?

If you make smart choices, healthy snacking can be the thing that aids you in your weight loss journey.

Keep in mind that balance is everything. Too much snacking or the wrong kind of snacking can back fire. We will get into that soon.

Rachel Morris, an author with Women’s Day Magazine, wrote about 4 women that mastered the art of snacking in between meals and still achieved their weight loss goals.[1] These women have proved that healthy snacking and weight loss are a dynamic duo.

Not only do you not have to give up snacks, you can eat the snacks that you actually love.

Mindfulness, snacking, and weight Loss

The importance of mindful eating is massive. Rachel Zimmerman, an R.D. at Indiana University Hospital at IU Health states the following:

“Just because snack foods like dark chocolate, nut butters, and avocado have earned nutritional kudos for being good sources of heart-healthy fats and other nutrients, that doesn’t mean you should eat a ton of them.”

The most important step is mindfulness. The key to getting started is being mindful when making snack choices. For a guide to mindful eating, please take a look my other article:

The Best Benefits of Mindful Eating for Weight Loss and How to Start Now

Mindfulness isn’t something that is taught to us. It is something that you seek to learn and incorporate in your day to day living. Many of us don’t know the truth about food and the role that food plays in our lives and in our health. This creates unhealthy habits.

Food is usually used as a substance for pleasure instead of nourishment. We devour most things in front of us without being mindful and aware about what we are actually consuming:[2]

    Tips for getting started with healthy snacking and weight loss

    So how to get started with healthy snacking while reaching your weight loss goals? Here’re some tips for you:

    • Set your goal. Before getting started, you have to know what you want. What is the goal? How many pounds per week? How many pounds total?
    • Set a deadline. What date/season are you wanting to have the weight off? It is important to set a target date so that you are focused.
    • Practice mindfulness. Mindful eating is about eating mindfully. It is about being fully aware of what you are experiencing; your cravings and physical cues. Eating for purpose and not boredom or pleasure is key for your goals.
    • Mind your plates. Use smaller plates so that you are not loading a large plate. If you load a small plate, you are still controling your portions but enjoying a plate full of food.
    • Have breakfast. We have heard it since the beginning of time: “breakfast is the most important meal of the day”. It is! Studies like one conducted by NCBI, shows that people trying to lose weight are more successful in reaching their goals when they incorporate breakfast in their daily routine.[3] This step alone can help you in your weight loss goals and make you want to snack less.
    • Pack your snacks. The saying “stay ready so you never have to get ready” is very true here. Packing your snacks and preparing for the day is key. You want to have healthy options when you start to crave food. Packing things like healthy granola bars, crackers and fruits etc. will alleviate the bad choice of a candy bar or chips from the vending machine.
    • Keep track of your calorie intake. Keep a small memo pad or an active document on your mobile device. It is important to record what you eat, and the calories consumed. This will help you stay on track.
    • Sleep. Sleep and weight loss are like partners. Research shows that lack of sleep impacts your metabolism, and we all know that slow metabolisms contribute to weight gain.[4] Getting a solid 8 hours of sleep per night to help you with your weight loss goals.
    • Reward yourself. It is so important to reward yourself for a job well done. When you work hard throughout the week and see the benefits on the scale, reward yourself! Losing weight and changing eating habits is difficult. When a mission is accomplished, get out there are pat yourself on the back!
    • Drink sufficient water. Please drink water! Water is absolutely necessary for health but can also aid you in losing weight. Try drinking a cup of water before snacking. You may find that you weren’t hungry at all, just thirsty (many times, dehydration shows up as hunger).

    Tasty and healthy snacks for your weight loss goals- all diets

    There a lot of different diets out there for various reasons. These reasons are tied to health, values, and morality. No matter your dietary preferences, snacking with mindfulness and awareness is important. This should go without saying.

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    However, no matter your diet, fruits and vegetables should be the number one choice! Fruits and vegetables are essential and key for a healthy life and body. When a little variation is needed, incorporating exciting, tasty, and healthy snacks can still be good for your weight loss goals. Let’s get into a few snacks for your dietary need/preference and your weight loss goals!

    Snacks for carnivores

    For carnivores, eating a carnivore diet means that meat and animal products is/are a regular part of your diet. Snacks for carnivores that lead to weight loss:

    1. Rice Crackers and Cheese

    Rice crackers are usually made with brown rice which is a great fiber and carbohydrate source. Fiber makes you feel full for longer. Cheese has so many essentials: calcium, protein, and vitamins A and B. Paired together, rice crackers and cheese can help you get there with the combination of protein, fiber, carbs, and vitamins.

    Weight loss tip:

    Remember that this is a snack. Always go with the serving recommendation on the label. It is much easier to track calories and fat.

    2. Boiled Chicken Breast Topped with Lemon Juice, Ginger, and Pepper

      Chicken is a good source of protein and one of the cleaner and leaner meats to eat. Chicken breast also aids in the reduction of cardiovascular disease but also contributes to muscle development and muscle growth.

      Snacking on boiled chicken can aid you in your weight loss journey. Topping with lemon juice, pepper, and ginger is very impactful flavor combination but also a wonderful anti-inflammatory combination.[5]

      Weight loss tip:

      Emphasis is placed on chicken breast because white meat chicken has less fat than dark meat chicken. Fatty meats will hurt you in trying to achieve your goal. The golden rule- be mindful of your choices.

      3. Soup

      Having soup for a snack can contribute significantly to your weight loss goal. Soup is hearty, filling, and more appealing than water to many (water is so necessary so please do not replace water with soup, still drink water!).

      You sip/drink soup slower than water and because of that, soup is known for staying in your system much longer, making you feel fuller for longer. That means, less eating!

      Weight loss tip:

      Be mindful of sodium/salt/msg. High levels of sodium in a diet alters the metabolism and a healthy metabolism is key for fat absorption.

      Snacks for pescatarians

      For pescatarians, eating a pescatarian diet means that you don’t consume land animal (chicken, beef, pork, etc.), just sea animals (fish). Some pescatarians consume land animal products (eggs and dairy, while others consume only sea animal and sea animal products (no milk, no butter, no eggs).

      4. Tuna Salad

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        Tuna is high in potassium and omega-3 fatty acids. Potassium is an electrolyte that helps maintain blood pressure and blood flow; it also counteracts sodium. Additionally, it is high in vitamin B and low in calories and fat.

        ~ Full recipe here!

        Weight loss tip:

        Be mindful of how you eat your tuna. Be cautious of the amount of mayonnaise used. The best way to snack on tuna is with a fork (so you can eat slowly and mindfully).

        5. Steamed Shrimp

        Shrimp has so many health benefits and can truly aid you in your weight loss goals. Shrimp is super low in calories and very protein rich. Shrimp is really a combination of protein and water; you won’t find fatty pockets on shrimp.

        As a snack, shrimp will provide so many vitamins and minerals with the added benefit of feeling completely satisfied.

        Weight loss tip:

        Be mindful of the serving size and mindful of the seasoning that you use. Seasonings high in sodium will alter the amazing benefits. Consider using lemon juice, ginger, and garlic.

        6. Smoked salmon

        This snack comes ready for you to eat! It is tasty and healthy, packed with antioxidants (antioxidants remove damaging oxidizing agents in a living organism- food products stored in your system). Our bodies have to function properly to aid us in our weight loss and health goals. Smoked salmon is a healthy snack and healthy medicine!

        Weight loss tip:

        Smoked salmon requires nothing to be added. It is packed full of flavor from the preparation. Adding things like sodium will contradict the amazing benefits. The best way to eat smoked salmon is with a fork.

        Snacks for vegetarians

        For vegetarians, eating a vegetarian diet means that you don’t consume any type of animal- no land animal and no sea animal but, may still eat animal products such as milk, butter, and eggs.

        7. Greek Yogurt and Fresh Fruit

        Greek yogurt is packed with protein. Eating this alone is already a wild health benefit due to the process of making it, which includes draining out the lactose! Lactose is the sugar found in milk. Adding fruit to it adds natural sweetness and of course the benefits that come with fruit!

        Weight loss tip:

        Yogurt has sugar in it and too much sugar is damaging to your weight loss goals. Be mindful of portions and toppings. The wrong toppings will contradict the benefits.

        8. Steamed Veggies with Garlic and Parmesan Cheese

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          Steaming your veggies takes away the need for butter and oil. Adding a little parmesan cheese and garlic gives these veggies a lot of flavor and the benefits found in dairy. Not only are you giving your body two important necessities, you are also going to feel very satisfied for a longer period of time.

          ~ Full recipe here!

          Weight loss tip:

          For those that don’t eat dairy, try a drizzle of Italian dressing or, topping it with guacamole. As always, be mindful of portions.

          9. Hard Boiled Eggs

          Eggs are a great snack for weight loss, especially if boiled without the use of butters and oils. Eggs are packed with protein, low in calories, and have essential vitamins such as B and D. They make for a great weight loss snack because in addition to the nutrients, you will full and satisfied.

          Weight loss tip:

          Eggs are high in cholesterol. To reduce the amount of cholesterol intake, avoid eating the yolk. The benefits are in the egg white.

          Snacks for vegans

          For vegans, eating a vegan diet means that you don’t consume any animal at all- land or sea, and you don’t consume any animal products- land or sea. Vegans eat a plant-based diet consisting mainly of fruits, vegetables, nuts, and grains.

          10. Smoothie Bowl

            Smoothies are amazing. You can get your 6 servings of fruits and vegetables in one smoothie! A variation to the norm is a smoothie bowl. Many times, we crave things like ice cream- why not make the healthiest version?

            Recipe tip:

            Create your favorite blend and top with fresh fruit chunks, or granola, or coconut flakes, or nut and seed mix.

            ~ More recipe ideas here!

            Weight loss tip:

            There is plenty of natural sugar in the fruit and toppings. Be mindful of adding additional sugar.

            11. Chia Pudding

            Chia seeds are an amazing little seed. They are rich in omega’s, carbohydrates, protein, and fiber. Consuming chia seeds for a snack can really help you achieve weight loss success. You will consume a superfood that will leave you feeling full for hours!

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            Recipe tip:

            To make chia pudding, simply use a 4 to 1 ratio:1 cup of plant-based milk to 1/4 cup chia seeds; add a little agave for sweetness.

            Let it sit for a couple of hours, stirring every 15-20 minutes. Make it for the day or make it for the week! Want to add a little flare? Blend some fresh fruit and top!

            Weight loss tip:

            Be mindful of the amount of sweetener/sugar used.

            12. Baked Peach and Cherry Delight

            Fruits and vegetables are key for every diet. This is the way to true health and healthy weight.

            Peaches contain niacin, folate, iron, choline, potassium, magnesium, phosphorus, manganese, zinc and copper- they are basically vitamins! Cherries are a wonderful antioxidant; combined you have delicious vitamin that will leave you happy and satisfied.

            Recipe tip:

            Simply cut up a few peaches, add half a can of cherry pie filling, and add 3 tablespoons of lemon fruit filling for sweetness. Mix and bake on 350 degrees for about 30-45 minutes.

            Weight loss tip:

            Both peaches and cherries are naturally sweet. The lemon fruit filling is sweet as well. No additional sugars or sweeteners necessary.

            The bottom line

            Remember, fruits and vegetables should be your number one choice for snacking. Be mindful of your choices and remember to try water first.

            Snacking for weight loss is healthy and can help you reach your weight loss goals fast. Snacking isn’t a negative, if done right, it is all positive!

            Featured photo credit: Unsplash via unsplash.com

            Reference

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            Veronica Castillo

            Traveling Vegan/ Plant Based Cook/ -85 Weight Loss

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            Last Updated on March 13, 2019

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            Have you gotten into a rut before? Or are you in a rut right now?

            You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

            Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

            1. Work on the small tasks.

            When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

            Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

            2. Take a break from your work desk.

            Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

            Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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            3. Upgrade yourself

            Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

            The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

            4. Talk to a friend.

            Talk to someone and get your mind off work for a while.

            Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

            5. Forget about trying to be perfect.

            If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

            Just start small. Do what you can, at your own pace. Let yourself make mistakes.

            Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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            6. Paint a vision to work towards.

            If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

            Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

            Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

            7. Read a book (or blog).

            The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

            Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

            Check out the best selling books; those are generally packed with great wisdom.

            8. Have a quick nap.

            If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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            9. Remember why you are doing this.

            Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

            What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

            10. Find some competition.

            Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

            Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

            11. Go exercise.

            Since you are not making headway at work, might as well spend the time shaping yourself up.

            Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

            As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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            Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

            12. Take a good break.

            Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

            Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

            Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

            Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

            More Resources About Getting out of a Rut

            Featured photo credit: Joshua Earle via unsplash.com

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