Diet and Nutrition

Can Snacking Help Promote Weight Loss?

Can Snacking Help Promote Weight Loss?

Key Takeaways

  • Healthy snacks are okay to eat throughout the day.
  • Snacks should contain small amounts of protein and monounsaturated fats.
  • If you are going to snack, choose a snack that has a lot of fiber.

You may find yourself wondering how you can maintain a healthy and slim physique without eliminating your daily snacks.  It is always misconstrued that snacking can prevent weight loss; however, that is not the case, according to several experts. 

Experts suggest that choosing the right snack can actually help to keep energy levels high, while regulating blood sugar content throughout the day. It is not the snacking itself that can prevent you from maintaining a healthy diet, it is the type of snack you choose.

If you are an individual who desires to lose weight but doesn't want to let go of snacking, follow these tips:

  • Snacks should contain small amounts of protein and monounsaturated fats – Balanced foods or snacks leave you feeling full, and provide a continuous supply of energy for a long period of time. Including a variety of nuts and soy in your snacks can be the protein in that you need, while avocados, olives, and canola oil helps to add more of heart-healthy fat content. 
  • Food with low glycemic index – Include more vegetables, fruits, whole grains, and beans, as they have a low glycemic index. This prevents a spike in blood sugar levels, which is normally caused by sugar-laden cookies, candies, and cakes. Sugar levels drop suddenly after the spike occurs, resulting in new cravings for more food. Low glycemic index foods will prevent these cravings, as it gives that full feeling for a longer period of time. 
  • Opt for snacks that contain more fiber and nutrients – Combinations of foods that provide fiber and important nutrients give health benefits and prevents the addition of empty calorie snacking.  

Here are some snacks that would be helpful when trying to lose weight:

  • Snacks with soluble fibers – Oats and fruits, such as apples, citrus, kiwi, and berries. Vegetables, peas, and beans are a rich source of soluble fibers that help in giving a full feeling and also regulating the blood sugar level. 
  • Snacks with low glycemic index – These snacks release energy and sugars slowly over a period of time, thus giving a steady flow of energy. Opt for lean meat, fish, avocados, salad, vegetables, eggs, and cheese.
  • Choose variety of nuts – Having an ounce of nuts, like hazelnuts, pistachios, macadamias, walnuts, and almonds, would provide fiber, good fats, protein, and a little carbohydrates.
  • Fruit with cereal and milk – Choose fruits with low glycemic index and have it with yogurt, milk, or cottage cheese to give the right dose of carbohydrates and fiber. 

Remember to always eat your snack slowly and never ever increase the quantity or portion size. Let snack remain a snack!