Stop mindless snacking, add these 5 dietitian-approved picks to your cart today.
Spring is just around the corner, making it an incredibly popular time to get in shape. If you’re considering dieting, setting yourself up for success starts with an optimized shopping list. Having the right items on hand can make all the difference in your efforts, especially when it comes to snacking. After all, late night snack maybe the fall of one calorie deficit if you are not prepared.
To help you get started, we spoke with Dr. Kezia Joy, RDN and medical advisor to Welzoto find out which healthy snacks should be on your list. In fact, these five snacks are the only ones Dr. Joy recommends eating when it comes to weight loss.
The 5 snacks recommended by a dietitian to lose weight
According to Dr. Joy, her five most commonly suggested snacks for weight loss include cottage cheese with vegetables, Greek yogurt with fresh berries, hummus with raw vegetables, an ounce or a few nuts with a piece of fruit, and a smoothie using whole food ingredients and protein.
Three key components that support weight loss
Three essential components that support weight loss are proteinhealthy fats and fiberthe proteins serving as the basis of snack approved for weight loss.
“Each [of these options] allows for quick preparation, can be easily incorporated into your daily routine, and will allow you to have a variety of options while you work to lose weight, and will prevent you from feeling deprived while eating a “snack,” says Dr. Joy. “When you eat snacks that are good for you and allow you to meet your nutritional needs, but also limit the amount of calories you eat, you are more likely to continue making good choices over time.”
How these snacks promote satiety and prevent overeating
These healthy snack options are packed with fiber and protein, both of which promote satiety and take longer to digest than other snacks. By reducing the urge to overeat at your next meal, you establish more balanced eating habits.
“These types of snacks can help maintain consistent blood sugar levels, and consistent blood sugar levels are very important for regulating your hunger. The less your blood sugar fluctuates, the less hungry you will feel,” adds Dr. Joy. “If you can control your hunger with snacks before consuming highly processed convenience foods, it may help to limit the amount of highly processed convenience foods you eat during the day.”
Why Many Snacks Derail Weight Loss Goals
Many snacks are full of refined carbohydrates and added sugar while adding zero nutritional value to your diet.
As Dr. Joy says: “They are easy to digest, but do not suppress our desire for additional food. » So it’s easy to overeat these snacks throughout the day, leading to excessive calorie consumption.
“Another reason why the snacks I recommend are better than regular snacks is that they contain a greater volume of nutrients per serving than regular snacks,” Dr. Joy tells us. “Most snacks are designed so that we can eat too many with very little nutritional value. So when you choose to eat one of the snacks I recommend, the calories will provide satiety or fullness.”
Why snack timing is important
Snack time is more important than you think.
“Snacks at appropriate times can avoid a time gap between one meal and another during which individuals are likely to consume excess calories due to a significant time gap since the last meal. Snacking maintains consistent energy levels throughout the day,” says Dr. Joy. “A mid-afternoon snack will also help control energy drains and reduce the likelihood that you will feel the need for sugary treats. A balanced snack supports your ability to focus and be productive. Evening snacks should be focused (not routine) and based on your body’s dietary needs rather than just eating out of habit. Protein-based snacks are usually the best choice.”
Alexa Mellardo
Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has over 11 years of experience in the wellness, fitness, food, travel, lifestyle and home industries. Learn more about Alexa
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