29 healthy snacks that can help you lose weight effectively

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You may be wondering if it's possible to lose weight while maintaining your snacking habits. If you choose healthy, whole foods with lots of protein and nutrients, junk food can be integral to weight loss. What's more, some of them can even keep you full throughout the day and curb cravings for unhealthy foods.

1. Mixed nuts

Nuts are often classified as an ideal nutritious snack. Nuts have been linked to a reduced risk of heart disease and may help prevent certain cancers, depression, and other diseases.
Despite their relatively high fat content, using nuts will make you feel fuller. Some studies have found that consuming nuts in moderation can help you lose weight effectively.
Nuts provide the perfect balance of nutrients such as healthy fats, protein and fiber. On average, nuts contain 180 calories in a 28-gram serving.
When you have a habit of snacking, what cake will you eat without getting fat? Nuts can be used to make cakes and the effect of eating cakes made from seeds will help people who eat cakes lose weight.

2. Red bell peppers with guacamole

Red bell peppers are extremely beneficial for health. While all bell peppers are nutritious, red peppers, especially bell peppers, are high in antioxidants such as beta carotene, capsanthin, and quercetin.
Red bell peppers are also rich in vitamin C. In fact, 1 large red bell pepper contains more than 300% of the Daily Value (DV) for this nutrient.
Using a combination of 1 red bell pepper with 85 grams of guacamole creates a healthy fat and fiber supplement while the calories of this dish are under 200.

3. Greek Yogurt with Strawberries

Plain Greek yogurt combined with berries makes for a delicious, nutrient-rich snack. In addition to this food group providing excellent calcium and potassium, Greek yogurt is also rich in protein.
Berries, one of the best sources of antioxidants. Using a mixture of different colored berries helps you get many benefits from the dish.
Combining 100 grams of plain, full-fat Greek yogurt with 1/2 cup (50 grams) of mixed berries provides about 10 grams of protein and under 150 calories.

4. Apple slices with peanut butter

Apples and peanut butter taste great together. Apples are high in fiber and polyphenol antioxidants that improve gut health and reduce the risk of heart disease. Plus, peanut butter also benefits heart health. It has been shown to increase HDL cholesterol while lowering LDL cholesterol and triglycerides.
That said, peanut butter is pretty high in calories. While it is not usually associated with weight gain, it is best consumed in moderation.
One medium apple combined with 1 tablespoon (15 grams) of natural peanut butter provides the balance of flavor and texture for a sub-200-calorie dish. Can be combined with eating bread to lose weight.

5. Cheese sticks with flaxseed and cinnamon

Cottage cheese, flaxseed and cinnamon all have health benefits. Cottage cheese is high in protein and fats including conjugated linoleic acid (CLA) - a fatty acid linked to health benefits. Flaxseeds are effective for weight loss and blood sugar control. Flaxseeds may also reduce the risk of breast cancer. In addition, cinnamon also helps reduce blood sugar and may improve gut health.

6. Celery with cheese

Celery with cream cheese makes a classic low-carb snack. Celery contains the compound luteolin, an antioxidant that helps reduce inflammation and may help prevent cancer. Five small celery sticks with 60 grams of cream cheese contain less than 200 calories.

7. Kale chips

Kale belongs to the group of plant foods with extremely good effects for health, because it is high in fiber and antioxidants like quercetin and kaempferol. Compounds in kale help lower blood pressure and may reduce the risk of colon cancer. One cup (67 grams) of raw kale provides more than 100% of the DV for vitamins A, C and K.

8. Dark Chocolate and Almonds

Dark chocolate and almonds make a rich, pleasant, and easy-to-go snack. Flavanol-rich dark chocolate can lower blood pressure and reduce heart disease risk, as long as the chocolate contains at least 70% cocoa solids.
Almonds are nutritionally rich in heart-healthy monounsaturated fats and are helpful in controlling blood sugar. Studies have also shown that they can reduce cravings and help you lose weight.

9. Cucumber slices with hummus

Cucumber and hummus go well together. Cucumber contains cucurbitacin. One cup (52 grams) of sliced ​​cucumbers dipped in 100 grams of hummus has about 180 calories.

10. A piece of fruit

Just a piece of fruit can make you feel n-healthy snacks don't have to be complicated. Easy-to-use fruits include bananas, apples, pears, grapes, grapefruit, and oranges.

11. Cherry tomatoes with mozzarella cheese

Tomato and mozzarella cheese is a heavenly blend of flavors - and they're healthy, too. Tomatoes are rich in vitamin C, potassium and lycopene - an antioxidant that may reduce the risk of cancer and heart disease. Mozzarella is high in protein, calcium and vitamin B12. It may also reduce the risk of heart disease by increasing HDL cholesterol levels.
One cup (149 grams) of cherry tomatoes combined with 2 ounces (60 grams) of mozzarella cheese has under 200 calories.

12. Chia pudding

Chia seeds are high in fiber and can be included in all types of diets, including vegan and ketogenic diets.
Chia seeds are also packed with antioxidants that help reduce inflammation and improve heart health. Although they don't have much flavor, chia seeds have a jelly-like consistency when soaked in liquid.

13. Boiled eggs

Eggs, one of the best health and weight loss foods you can eat. The nutritional composition of eggs contains a lot of protein, as well as vitamins K2 and B12. Eggs provide a feeling of fullness and can reduce the number of calories you eat for hours, which will help you lose weight.
Although high cholesterol has given eggs a bad reputation for many years, many recent studies show that moderate egg consumption does not have any effect on the risk of heart disease.

14. Baby carrots with blue cheese sauce

Carrots are among the best sources of carotenoids, including beta carotene, which your body can convert into vitamin A. The carotenoids in carrots may reduce your risk of cancer, heart disease, and cataracts. .
You should combine carrots with salad dressings or cream dips because fat increases your absorption of carotenoids. A 100-gram serving of carrots with 2 tablespoons (30 grams) of blue cheese sauce provides about 200 calories.

15. A piece of cheese

Cheese, a delicious dish, is enough to become a snack. Although cheese is high in saturated fat, its role in heart disease is unclear. Some studies show that saturated fat does not increase the risk of heart disease. Additionally, studies show that up to two servings of cheese per day does not increase LDL cholesterol levels, even in people that is at a high level.
A 60-gram serving of cheese provides about 14 grams of protein and 200 calories.

16. Healthy beef jerky or beef stick

Beef jerky or beef stick is a great protein-packed snack. However, you must choose the right type of meat.
Some junk foods contain a lot of sugar and preservatives. Beef sticks are often sugar-free, but many are made with low-quality meat and contain other questionable ingredients. Most beef jerky and sticks contain about 7 grams of protein per 28 grams.

17. Whey protein

Whey shakes are a good snack when you need something important until your next meal.
Test studies show that whey protein can help you gain muscle, lose fat and improve body composition.

18. Canned Salmon or Sardines

Canned fish is a great, healthy snack that doesn't require refrigeration.
Salmon and sardines are extremely high in omega-3 fatty acids that help reduce the risk of heart disease and other health problems
Fish also provide protein, potassium and vitamin B12 beneficial for weight loss. Many types of fish are also high in magnesium. A 100-gram serving of salmon or sardines contains 17–23 grams of protein and 130–180 calories.

19. Edamame

Edamame, a dish of uncooked soybeans that are steamed. This is a great snack for vegetarians or anyone who enjoys their unique flavor and texture. Edamame is rich in the antioxidant kaempferol, which has been shown to induce weight loss and lower blood sugar in animal studies. This dish is also high in folate and several minerals, including iron, magnesium and manganese. One cup (155 grams) of edamame has about 17 grams of protein and 180 calories.

20. Marinated Artichoke

Seasoned artichokes are delicious and nutrient-rich and are also a good source of fiber, vitamin K1 and folate.
Studies show that artichokes help protect the cells that line your arteries and contain prebiotic fibers that help feed the beneficial bacteria in your gut.
A 100-gram serving of artichokes marinated in olive oil contains about 190 calories.

21. Pear slices with ricotta cheese

Pear slices and ricotta cheese make a satisfying snack with its sweet flavor and creamy texture.
Pears, especially the peel, contain polyphenol antioxidant compounds with potent anti-inflammatory properties. As for, Ricotta cheese is very rich in protein and calcium. In a 12-week study with ricotta cheese, older adults who consumed 210 grams of ricotta cheese per day experienced improvements in muscle mass and strength.

22. Unsweetened desiccated coconut

Desiccated coconut is very tasty, contains a lot of fat, including medium chain fat, which can increase metabolism, promote weight loss and improve brain function activities in people with memory impairment. Unsweetened desiccated coconut contains about 185 calories in 28 grams.

23. Turkey Roll

Turkey is nutritionally dense with high-quality protein, which helps keep you feeling full, while maintaining muscle mass and burning more calories during digestion than fat or carbs.

24. Olives

Olives, one of the nutritious foods of the Mediterranean diet. Olives are rich in heart-healthy monounsaturated fats and provide powerful antioxidants like oleuropein. Plant compounds in olives may work to reduce inflammation, insulin resistance and cancer risk.
Depending on their size, 25 green or black olives have 100–175 calories.

25. Spicy avocado

Avocados are one of the most nutritious and satisfying foods on the planet.
Studies show that they can help lower LDL cholesterol, improve symptoms of arthritis, and protect your skin from sun damage. Furthermore, avocado's nutritional profile is also high in fiber, potassium, magnesium and monounsaturated fat.

26. Ricotta cheese with cocoa powder

Ricotta cheese offers many health benefits. This food can be combined with vegetables and fruit or baked into a stew or cheesecake. It also works well with just a little taste.

27. Sun-dried tomatoes

Sun-dried tomatoes contain more lycopene than fresh tomatoes. What's more, sun-dried tomatoes are often packed in olive oil, which helps your body absorb more lycopene.
A 100-gram serving of sun-dried tomatoes packed in oil provides 170% of the DV for vitamin C and just over 200 calories.

28. Cantaloupe slices wrapped in prosciutto

Cantaloupe, a nutritious, delicious and powerful antioxidant fruit that fights inflammation, keeps your eyes healthy and reduces your risk of disease. Cantaloupe is rich in vitamin A and vitamin C and is also a good source of potassium. Combine cantaloupe with sun-dried ham for a savory, sweet, and well-balanced snack in under 200 calories.

29. Last night's leftovers

If you have leftovers from a nutritious lunch or dinner, you can reuse these as a snack. You just need to store leftovers in the refrigerator so they don't spoil quickly.

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Reference source: healthline.com