The difference between gaining and losing a pound a week hinges on a few calories.
If you’ve ever snacked your way through a party-sized bag of chips, then you’ve probably sworn snacking to being your worst enemy when it comes to weight loss. When in fact, when done correctly, snacking can curb hunger and aid your weight loss journey significantly. Perhaps you’re trying to lose weight or maintain a certain weight and are wondering: Can I snack while on a healthy diet? The answer is yes, of course. What matters is what you choose to snack on. Snack on something full of protein and nutrients and make sure to keep the calories between 100 and 250 at a time. Prepacked snacks may be convenient but often have refined carbs and extra calories which you want to avoid when snacking clean. What about snacking in the evening? Instead of grabbing ice-cream or chips, try a banana and a teaspoon of sugar-free peanut butter, but if you really can’t resist that ice cream, have 2 spoons instead of half a tub. Portions are crucial.
Where to start?
So, you’ve eliminated the take-outs and endless chocolate bars from your diet and have meal plans that consist of all the protein and greens you need. But you are still gaining weight or have plateaued in your weight-loss journey? Try these healthy, nutritious and, importantly, low-calorie snack combinations to help curb hunger in between your bigger meals. This will decrease the chances of overcompensating at every meal and assist you to shed that weight and keep it off. Losing weight is about being at a calorie deficit.
These fulfilling snacks can be creatively combined to get over 150 variations of snacks, so get creative and enjoy guilt-free snacking!
Fibre-filled snacks under 250 calories
Fruits, veggies, and whole grains all have filling fibre. Try to aim for at least 3 grams of fibre per serving.
- 1 small banana, 90 calories
- 1 medium apple, 95 calories
- 1½ cups (7.5 oz/215 g) blackberries, 93 calories
- 2 cups (10 oz/315 g) strawberries, 92 calories
- 2 cups (4 oz/125 g) carrot sticks, 100 calories
- ½ cup sweet potato, 90 calories
- ⅓ avocado, 75 calories
- 3 cups (1 oz/30 g) air-popped popcorn, 93 calories
- 6 whole-wheat crackers, 120 calories
- 4 rice cakes, multigrain, 87 calories
- 1 slice whole-wheat bread, 81 calories
- ½ cup (1 oz/30 g) shredded wheat cereal, 86 calories
- 1 packet instant oats, 101 calories
- 1 mini high-fibre granola bar, 80 calories
Protein-packed snacks under 250 calories
Whether from animals or plants these options provide at least 4 grams of protein.
- 2 tablespoons almonds, 103 calories
- 1 tablespoon peanut butter, 94 calories
- 1 cup (8 oz/250 ml) soy milk, unsweetened, 80 calories
- ½ cup (2½ oz/75 g) edamame, 94 calories
- 3 tablespoons hummus, 107 calories
- 2 tablespoons pumpkin seeds, 85 calories
- 1 large hard-boiled egg, 78 calories
- 3 ounces (85 g) albacore tuna, in water 105 calories
- 3 slices (3 oz/90 g) turkey, 92 calories
- 1 container (6 oz/185 g) Greek yoghurt, plain, non-fat, 100 calories
- 1 cup (8 oz/250 ml) kefir, low-fat, plain 104 calories
- 1 cup (8 oz/250 ml) skim milk, 102 calories
- 4 oz (125 g) cottage cheese, low-fat, 92 calories
- 1 stick (1 oz/30 g) mozzarella cheese, 72 calories
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BODYTEC Personal Trainer approved snacks
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