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Best Snacks To Promote Weight Loss

February 21, 2024

Delicious foods that help you diet? It sounds too good to be true

No doubt: Weight loss comes down to simple math. You have to eat fewer calories than you burn.

"Certain foods can help you shed body weight," says Heather Mangieri, RD, a spokeswoman for the Academy of Nutrition and Dietetics, "because they help you feel full longer and help curb cravings."

Some even kick up your metabolism. So take this list when you go to the supermarket:

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Popcorn

Popcorn
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We all get hungry in between meals. During the holidays especially, we tend to pick up junk food to satiate those cravings. For those of us that pack on pounds easily, this isn 't great news for our self esteem or bodies. But you don 't have to give up snacks altogether to lose weight. If you 're trying to lose weight and feel better about yourself, you can indulge from time to time with these tasty treats. Here are 7 snacks to help you shed some pounds and feel more confident.



Almonds

Almonds
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Almonds are an excellent snack for losing weight. These nuts are great filler-uppers for in between meals. A study found that chewing almonds thoroughly made participants feel fuller longer. Almonds are low calorie, meaning you can eat as much as you want without worrying about packing on the weight. The nuts are also known to help shed belly fat, for people that want to lose weight in a particular area. Almonds are great portable snacks on the go and can be stored in the car indefinitely.

According to the U.S. Department of Agriculture, Americans' demand for almonds has increased over 400 percent since 1980. In 2016, Americans ate an average of 1.8 lbs. (816 grams) of almonds each.

A 2017 study published in Nutrition Journal found that Americans, especially children, who replaced snack foods with almonds or other tree nuts saw a major increase in consumption of nutrients. In the study of more than 17,000 children and adults, participants swapped all their snacks with almonds and. Researchers found that participants consumed fewer empty calories, solid fats, sodium, saturated fats, carbohydrates and added sugars. Good oils and fats increased significantly, as did magnesium, fiber and protein by a small margin.



Dark Chocolate

Dark Chocolate
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You wouldn 't assume chocolate is a great snack for weight loss, but it is! The key is getting the healthy alternative of it, dark chocolate. Dark chocolate is rich in nutrients necessary for weight loss, including fiber. It 's also a powerful source of antioxidants for flushing out the bad in your body. Make sure you buy dark chocolate bars with high cocoa and little to no sugar. They can be found in almost all grocery stores on the candy aisle.

In this article, we explore some of the potential health benefits of dark chocolate. We also cover nutritional information, risks and considerations, and how much to eat.



Peanut Butter

Peanut Butter
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Peanut butter is a great snack to lose weight because it has a high amount of healthy fat and is loaded with protein. It 's a favorite for as a post-workout treat. The best thing about this snack though is that it can be paired with almost anything. All natural peanut butter complements so many other healthy snacks including dark chocolate, fruits, veggies, and more. One of our personal favorites is peanut butter spread on a rice cake topped with slices of banana. Yum!

These nutrients could aid weight loss, as the best diets incorporate plenty of nutrient-rich foods to adequately meet your dietary needs.

Although peanut butter holds a special place in the cupboard of many homes, you may wonder whether it 's appropriate for weight loss.



Trail Mix

Trail Mix
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Trail mix is one of the more versatile snacks on this list. And when you 're losing weight, eating a variety of healthy foods is key to not getting bored of your meals. Trail mix includes a myriad of light ingredients combined into one mix. It commonly includes nuts, seeds, raisins, and dark chocolate though. One of the best things about this healthy treat is its portability though. It can be premade at home and easily eaten while on a hike or in between sets at the gym.

Most nuts have similar nutritional profiles. According to the Mayo Clinic, they contain significant amounts of unsaturated fats, omega-3 fatty acids, protein, vitamin E, l-arginine and fiber. Unsaturated fats are known to lower bad cholesterol levels. Omega-3 fatty acids are good for heart health. Protein helps muscles repair and rebuild, allowing you to recover from exercise and get fitter over time. Vitamin E helps prevent plaque from developing inside your arteries. L-arginine also helps with arterial health by making artery walls more flexible. Fiber helps to normalize bowel movements, lower cholesterol levels, control blood sugar and keep you fuller for longer after eating.



Dried Fruit

Dried Fruit
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Dried fruit is another portable healthy snack that can help you lose weight. Almost every fruit can be dried safely and bought in your local grocery store. The drying process preserves a fruit 's rich nutrients and is packaged for on the go snacking. Most dried fruits come in a handy plastic bag that 's mobile for storing in the car or hiding in the purse for later.

One piece of dried fruit contains about the same amount of nutrients as the fresh fruit, but condensed in a much smaller package.

Therefore, one serving can provide a large percentage of the daily recommended intake of many vitamins and minerals, such as folate (1Trusted Source).

Dried fruit generally contains a lot of fiber and is a great source of antioxidants, especially polyphenols (3Trusted Source).



Greek Yogurt

Greek Yogurt
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Greek yogurt is one of the newest fads for those losing weight, but it 's very beneficial and crucial for those of us wanting to shed some pounds. The regular yogurt substitute is perfect for dieters with a lactose intolerance and can be substituted for recipes requiring sour cream. It 's also an excellent source of protein, calcium, and amino acids. One of the best aspects of this snack though is its use as a base for other healthy snacks. Add dark chocolate, honey, or fruit to elevate your snack!

Greek, or strained, yogurt isn 't just a fad. This dairy product, which is different from regular, sweeter yogurt, has quadrupled in production from 2008 to 2013. Greek yogurt makers add an extra step to their process so that excess water, lactose, and minerals drain out. What 's left is a creamy, rich yogurt with less sugar, more carbs, and a tart taste. The acidity also makes it easier for your body to absorb other nutrients.

One serving is packed with nutrients

An average serving, depending on the brand, can have 12 to 17.3 grams of protein.



Beans

Beans
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Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.

They are also a great replacement for meat as a source of vegetarian protein.

Here are nine of the healthiest beans and legumes you can eat, and why they are good for you.



Pureed Vegetables

Pureed Vegetables
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You can add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories you 're eating, all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.



Eggs & Sausages

Eggs & Sausages
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A protein-rich breakfast may help you resist snack attacks throughout the day.

Are you familiar with those rushed morning hours when you're always confused as to what to prepare in a jiffy?! Most people tend to face the dilemma of preparing hassle-free, quick yet filling meals during this time of the day. But we're here to make things a bit easy for you. You can now make a healthy, delectable and uber-filling breakfast for yourself, that too, a ketogenic version of it. This delight is extremely rich in protein and may also help you meet your weight loss goals.



Soup

Soup
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Start a meal with a cup of soup, and you may end up eating less. It doesn 't matter if the soup is chunky or pureed, as long as it's broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.

First of all, soup that 's loaded with hearty veggies will give you the high-fiber punch needed to boost satiety and curb cravings. Second, low-calorie bases such as water, veggie broth, and chicken stock make soups one of the least calorically dense meals you can eat, explains Kristen F. Gradney, RDN, director of nutrition and metabolic services at Our Lady of the Lake Regional Medical Center and spokesperson for the Academy of Nutrition and Dietetics.



Apples

Apples
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Skip the apple juice and the applesauce and opt instead for a crunchy apple. Whole fruit blunts appetite in a way that fruit juices and sauces don 't.

What 's more, the same serving provides 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6.

To get the most out of apples, leave the skin on — it contains half of the fiber and many of the polyphenols.

In one study, people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products (2Trusted Source).

In another 10-week study in 50 overweight women, participants who ate apples lost an average of 2 pounds (1 kg) and ate fewer calories overall, compared to those who ate oat cookies with a similar calorie and fiber content (3Trusted Source).

Furthermore, some natural compounds in them may promote weight loss.



Grapefruit

Grapefruit
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Avocados

Avocados
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Bananas

Bananas
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The fruit packs 422 milligrams of potassium, a mineral that can help limit the amount of belly swelling sodium in your body.

They come from a family of plants called Musa that are native to Southeast Asia and grown in many of the warmer areas of the world.



Green Tea

Green Tea
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Three cups daily may rev up your metabolism and burn 30 calories, a study in Medicine & Science in Sports & Exercise shows. The compound ECGC in the tea makes it easier to burn fat.

Water is obviously the most-consumed beverage in the world, but what 's in the No. 2 spot? According to Consumer Reports, that 'd be tea. More than 159 million Americans enjoy it every day.



Whole Grains

Whole Grains
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Carb lovers, Rejoice! The filling fiber in foods like oatmeal, brown rice, and bulgur aids in keeping your body's insulin levels low. Researchers speculate this may shrink fat cells. Your body absorbs and burns these more slowly for longer-lasting energy than the refined carbs in white bread and rice.



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