Advertising
Advertising

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.

    Advertising

    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

      Advertising

        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

        Advertising

          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!

            Advertising

            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

            More by this author

            Veronica Castillo

            Vee Castil; Resume & Career Writer ᛫ Traveler ᛫ Vegan ᛫ Weight Loss Success (-85lbs)

            13 Essential Transferable Skills to Accelerate Your Success 10 Killer Cover Letter Tips to Nail Every Interview Opportunity How to Ace an Interview: 10 Tips from a Professional Career Advisor 10 Effective Fat Burning Weight Loss Exercises To Do at Home Do Essential Oils for Weight Loss Actually Work?

            Trending in Physical Strength

            1 7 Best Lower Back Stretches for Relieving Pain 2 7 Beginner Yoga Exercises for Men to Increase Mobility 3 When Is the Best Time to Work Out? (Science-Backed Answer) 4 7 Digestive Supplements for Enhanced Digestion 5 13 Best Energy Boosting Foods to Help You Stay Sharp All Day

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on November 17, 2019

            20 Creative Ways To Say Thank You

            20 Creative Ways To Say Thank You

            Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

            1. Make a gift bag.

            A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

            2. Give a toast.

            Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

            3. Write a poem.

            “Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

            Advertising

            4. Create your own labels.

            There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

            5. Give a gift card.

            Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

            6. Send a letter.

            Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

            7. Use social media to send a special message.

            If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

            Advertising

            8. Make your own digital greeting card.

            While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

            9. Make a YouTube video.

            Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

            10. Deliver cookies or candies.

            Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

            11. Make surprise gifts for guests.

            There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

            Advertising

            12. Put together a flower basket.

            Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

            13. Take a picture.

            Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

            14. Repay their generosity by paying it forward.

            The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

            15. Do something special for them.

            Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

            Advertising

            16. Reciprocate their help.

            Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

            17. Be there for them.

            Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

            18. Listen to them.

            Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

            19. Say it in another language…or two…

            A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

            20. Show them some love.

            A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

            Featured photo credit: Hanny Naibaho via unsplash.com

            Read Next