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Last Updated on February 25, 2021

15 Quick and Healthy Snacks to Help You Stick to Your Diet

15 Quick and Healthy Snacks to Help You Stick to Your Diet

Are you trying to keep your weight in check? This is a worthy goal, but it can be difficult to stick to your diet when you get hungry between meals. Staying on course is easy if you keep your snacks between meals to healthy, low-calorie options. The added advantage of eating regular quick and healthy snacks is that it keeps your energy up and will help you stay focused during the day.

Healthy doesn’t have to mean boring either. Quick and healthy snacks can be flavorful and delicious without causing you to pack on the pounds. Here are 15 quick and healthy snacks for when you get the munchies, which is often inevitable as you’re dieting.

As you change the amount of calories you’re putting into your body, hunger is natural. Often, a small snack is all it takes to curb this side effect of dieting.

1. Vegetable Sticks

I know you are going to tell me carrot and celery sticks are boring, but if you add peanut butter or hummus, it becomes a well-rounded snack with a dose of vitamins, protein and fiber. This is also a great option for when you’re on the go as you can cut up some vegetables and stow them in a small container for a few hours without them going bad.

If you know you generally get hunger pangs at a certain point in your work day, having this quick and healthy snack nearby will help you tackle hunger and stop you reaching for those donuts your coworker brought in for everyone today.

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2. Olives

10 olives only contain about 60 calories, so next time you are having a party, rather than eat fatty, unhealthy potato chips, reach for the olives. They can also be enjoyed with drinks other than Martinis.

Olives are high in Vitamin E, a type of antioxidant that can protect cells from free radicals, keeping you healthier longer, as well as healthy fats. They are also good for the heart and may protect against osteoporosis and cancer.

3. Fruit

A lot of low carbohydrate diets advise against fruit. For me, if a diet doesn’t allow you fruit, then it’s a bad diet.

The traditional diet fruits like grapefruit, melon, berries, and apricots are lowest in sugars and best to eat when dieting[1]. However, other fruits like apples, pears, and citrus fruits contain helpful vitamins that will keep you healthy, but it’s best to consume small servings of these to avoid sugar spikes during your day. This can lead to craving other types of sugars, which can derail a diet if it continues.

4. Dried Fruit and Nuts

Dried fruit and nuts should be snacked on in very small quantities. Dried fruit is very high in sugar, and nuts are high in fats, so as a snack you should limit your intake to about a tablespoon. The good thing about nuts is if you can discipline yourself to eat very few, they keep the hunger at bay and offer a protein boost to help suppress your appetite.

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5. Strawberries and Low-Fat, Natural Yogurt

Low-fat yogurt is a great option for protein and calcium. If it’s natural, it will be low in sugars, so you’ll avoid throwing your insulin out of whack in the middle of the day. Low-fat yogurt obviously doesn’t have much flavor on its own, but adding a few strawberries can add a little sweetness and flavor, as well as a good dose of vitamins.

6. Cherry Tomatoes

This is a quick and healthy snack to have nearby if you’re one of those people who likes to munch while cooking. If you feel hungry while preparing your next meal, have a tray of cherry tomatoes beside you. This will keep you from dipping into the dinner and spoiling your appetite (and your diet) before dinner has even started.

Research has also shown that tomatoes anti-carcinogenic properties, as well as a good dose of Vitamin C to boost your immune system. Furthermore, 100 grams of these little beauties only contain 20-30 calories![2]

7. Rice Cakes

Yet again, I hear that exasperated sigh. The person who invented rice cakes surely had no taste buds. They are just dry, chewy crackers, BUT they somehow transform into something delicious when you spread some low-fat cheese or almond butter onto them.

Better still, add a layer of hummus and cucumber or cheese spread and tomato. For dessert, try chocolate rice cakes, or rice cakes with low-fat yogurt, and you’ll find that things are looking up.

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8. A Hard Boiled Egg

If you are really hungry, an egg can be a great option. Eggs are full of protein, which can help lower your hunger levels until your next meal. One hard-boiled egg only contains about 80 calories, but it packs in 6 grams of protein![3]

Eggs also contain choline, which is important for cellular maintenance and growth, as well as lutein and zeaxanthin, which help support eye health.

9. Cottage Cheese

This is another traditional favorite among dieters. Cottage cheese is very tasty with vegetable sticks, on rice cakes, or with any type of whole grain cracker, so take your pick. You can even mix a small amount of fruit into a small bowl of cottage cheese if you’re craving something sweet.

10. Vegetable Soup

Make a pot of vegetable soup at the beginning of the week and separate it into freezable portions. Add low-calorie vegetables like carrots, celery, and onions, and you have a quick and healthy snack that will last you days.

This is a delicious snack option for the winter, especially, as it’ll help warm you up from the inside out.

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11. Miso Soup

Another soup option is miso soup, which is very low in fat as it is essentially a stock and simple vegetables. It is also very quick and easy to make and can be stored for several days.

12. Salad and Feta Cheese

Make a small salad of lettuce, tomato, cucumber, and green onions. Crumble some feta cheese on top for a delicious pre-dinner snack. Just be careful to not douse it in a fattening salad dressing or one with added sugar—sorry, but that means no Ranch!

13. Ryvita and Marmite

You really have to love Marmite for this one. It definitely isn’t for everyone, but it’s a great source of B vitamins, riboflavin, niacin, and thiamin, as well as a healthy dose of iron[4]. Put it on some whole wheat toast, add a layer of low-fat cream cheese and some cucumber, and you can relax and binge watch Netflix guilt-free.

14. Fruit Ice Popsicles

Press some summer fruits and put them into popsicle moulds. Mix with a little water to make the most refreshing and delicious treat, and one that won’t spoil your diet either.

15. Water With Citrus

Often, we think we are hungry when we are, in fact, just thirsty or a little dehydrated. Drink plenty of water during the day and add a large squeeze of your favorite citrus; it adds a nice bite and keeps you hydrated, alert, and full of energy.

Final Thoughts

When you’re trying to lose weight, it’s essential to plan quick and healthy snack ideas into your day. Choose any of the above, and mix and match to keep your diet interesting each day. Diets don’t have to be boring or bland; you just need a bit of creativity to help you reach your goals.

More Healthy Snack Ideas

    Featured photo credit: Ola Mishchenko via unsplash.com

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    Ciara Conlon

    Productivity coach, speaker, blogger and author of Chaos to Control, a Practical Guide to Getting Things Done

    10 Green Tea Benefits and the Best Way to Drink It 7 Wise Ways to Find Focus and Get Things Done 15 Quick and Healthy Snacks to Help You Stick to Your Diet How Mindfulness for Productivity Can Improve Your Focus This Is Why Taking Action Creates Success

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    Last Updated on April 19, 2021

    Intermittent Fasting Weight Loss for Beginners (A How-to Guide)

    Intermittent Fasting Weight Loss for Beginners (A How-to Guide)

    Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

    I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

    This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement it into your diet and experience the benefits it offers almost immediately.

    What Is Intermittent Fasting?

    As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

    While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

    The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

    Getting Started With Intermittent Fasting

    Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

    The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

    It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

    My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8 PM one evening to 12 PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

    You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

    Intermittent Fasting Schedules

    There are several different fasting schedules you can choose from when you start an intermittent fasting diet. Here are some of the most popular.

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    The 16/8 Method

    This method of fasting involves fasting every day for 14-16 hours and eating during an 8-10 hour window. Many people who are getting started with intermittent fasting will find this the easiest schedule to keep. You can eat your last meal around 8 PM and not eat again until noon the next day, for example. This sounds simple, as you’re really only skipping breakfast, but you’re actually fasting for 16 hours in this case![2]

    16/8 Method of Intermittent Fasting

      The 5:2 Method

      This fasting method involves eating normally five days each week and restricting calorie intake to 500-600 calories for two (non-consecutive) days. On fasting days, women should eat around 500 calories, and men should eat around 600 calories.

      5:2 Diet for Intermittent Fasting

        Alternate-Day Fasting

        As its name suggests, this type of intermittent fasting involves fasting every other day. As with the 5:2 method, some people find it easier to eat 500-600 calories instead of going on a full fast each fasting day.

        Alternate Day Fasting
          The Warrior Diet

          This type of fasting is considered by many to be the most difficult and follows a 20/4 eating schedule. For most of the day, you limit your food intake to small amounts of fruits and vegetables (low-calorie foods). For four hours each day, you eat large-portioned meals to get in your day’s calories.

          Because of the intense nature of this method, it’s only recommended for those who have been on an intermittent fasting diet for a while and feel comfortable with it.

          The Warrior Diet

            Tips to Make Intermittent Fasting Easier

            1. Drink Plenty of Water

            Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

            2. Take in Caffeine in the Morning and Early Afternoon

            The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge, as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

            3. Avoid Artificially Flavored Drinks

            One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[3] like a drink that contains sugar and causes you to overeat.

            4. Don’t Gorge at Your First Meal

            The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

            To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

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            5. Minimize Processed Carbohydrates and Sugars

            While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

            Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

            You can find some carb sources that will aid your weight loss journey here.

            How Intermittent Fasting Helps You Lose Weight

            Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. After several hours of not eating, your body will use up its sugar stores, which will cause it to start burning fat for energy, a process known as metabolic switching. 

            Mark Mattson, Ph.D., a neuroscientist at Johns Hopkins explains this effect in simple terms:

            “Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours…If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.”[4]

            Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

            This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[5].

            Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

            Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[6].

            The influence intermittent fasting has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

            Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

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            Chronically elevating your insulin levels like this can also lead to the development of type 2 diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

            One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[7].

            This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fat-burning state. You’ll also find that it gives you more energy throughout the day.

            Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

            Intermittent Fasting Weight Loss FAQs

            Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

            Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

            How Much Weight Will I Lose?

            The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors.

            One study published by The American Journal of Clinical Nutrition found that average weight loss on an intermittent fasting diet was around 9lbs after 12 months, and weight loss was most successful in those who strictly adhered to their chosen diet[8].

            Can I Work out While Fasting?

            Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

            If you are a hardcore athlete who often exercises for an hour or more each day, intermittent fasting may not be the best choice for you as this amount of exercise requires fuel to keep you moving and build muscle. However, light to moderate intensity workouts 2 to 4 times a week should work with intermittent fasting.

            The best workouts to do while fasting for weight loss are strength training workouts. This means anything from standard strength training to kettlebell or body weight workouts. Combine these with lighter forms of exercise like walking, jogging, or yoga.

            You could also try this 30-Day Resistance Band Workout Challenge alongside your intermittent fasting diet. It will help you get into an exercise routine while easing into your new eating routine.

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            Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

            Remember, exercising can increase hunger, so try working out in the hour or two right before you are scheduled to break your fast[9]. Your body will be primed for a meal, and your hunger won’t get the best of you.

            Won’t I Lose Muscle When I Fast?

            First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen.

            If you’re trying to build muscle while fasting, you’ll need to ensure you’re getting enough calories, especially through protein, at each meal between fasts.

            Is Fasting Safe?

            As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting diet.

            I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when you aren’t able to be relatively stress-free and rested probably isn’t a good idea.

            Are There Any Supplements I Can Take to Make Fasting Easier?

            As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to make sure your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.I’ve also found taking 10 grams of branched-chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

            For supplements to specifically help with digestion, check out this article.

            The Bottom Line

            Now you know what intermittent fasting is and how it can help you lose weight quickly and safely. If you want to give it a try, find a fasting schedule that fits with your lifestyle, and give it a go.

            More About Intermittent Fasting

            Featured photo credit: Toa Heftiba via unsplash.com

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