Losing weight while maintaining your muscular form has been a dilemma that took years without any resolution due to the fact that people get hungry and don’t know what to actually eat! To be able to maintain your metabolism and maintain your muscles you need to eat, while you shouldn’t eat much to be able to actually lose weight. Sounds confusing right? The key is in snacking properly.
We all feel hungry at night that we might actually wake up from our deep sleep and open the refrigerator to anything, or we might go for ordering junk food as well. But how about snacking in a healthy way where you fill your tummy while not actually adding a lot of calories in to your body? Sounds good right? Instead of totally satisfying your hunger, why don’t you tranquil it till your next meal? Imagine yourself giving a toy for a baby just to stop crying. This is how snacking actually works especially when done properly with the adequate nutrients and right times.
1. Mixed Nuts
And what is a better and quicker snack than Nuts? Definitely, nothing beats them. Nuts have many prevailing benefits like being an active ingredient in reducing the risk of being diagnosed with heart disease and it is capable of preventing various types of cancer along with preventing irritating diseases like depression. Although nuts are high in fat, it can help in fat loss. Nuts are full of unsaturated fat, which is sometimes called healthy fats. Many modern studies claim that consuming nuts in a balanced manner aid the process of fat loss. In addition, they are constituted of the most prominent nutritional components. Nuts perfectly are broken down into healthy fat, protein and fiber.
They contain about 180 calories in a 1 oz (28 grams) serving, on average. Last but not least, they have a wonderful taste, unlike most healthy food. Moreover, they do not require any special sort of packing or refrigerating, so they are completely portable with you anytime and anywhere.
2. Red Bell Pepper with Guacamole
Red bell peppers are extremely healthy. Bell peppers generally are very healthy and has fine nutritional values, but red peppers are the healthiest since they are constituted from the finest antioxidants like beta carotene, capsanthin, and quercetin with very high doses. Moreover, Red Bell Peppers are very rich in vitamin C to the extent that 1 large red bell pepper contains over 300% of the RDI for vitamin C . To have one good and nutritional recipe, mix 1 large red bell pepper with 3 oz (85 grams) of guacamole to have a balance between healthy fat and fiber along with having a meal that is less than 200 calories in count.
3. Greek Yogurt and Mixed Berries
Simply, Greek yogurt and berries make the perfect snack that has great nutritional values. Greek yogurt is very high in protein, calcium and potassium, which makes it a very unique food . To include some antioxidants in this snack, berries should be your top candidate as you will experience a good variety of antioxidants in a mixture of multi-color berries . Simply, mix 3.5 oz (100 grams) of plain full-fat Greek yogurt with half a cup of mixed berries. This delicious snack fuels your body with 10 grams of protein with sustaining the calorie count below 150.
4. Apple Slices with Peanut Butter
No wonder that an apple a day keeps the doctor away as it is has a high level of antioxidants that prevents gut bloating and prevents the occurrence of heart diseases. On the other side, peanut butter is a very delicious ingredient that has many health benefits. Despite the fact that it is rich in fats, it still shows many prominent outcomes regarding heart risk prevention. Studies has shown that peanut butter increases HDL cholesterol and reduces LDL cholesterol and triglycerides. Moderate consumption of peanut butter is needed since it has a high caloric content, which is not desired. However, such high caloric level has never been mixed with fat gain. Consume an apple with 1 tablespoon of natural peanut butter and enjoy a
very healthy snack that is lower than 200 calories.
5. Cottage Cheese with Flaxseeds and Cinnamon
Imagine putting a meal of 3 of the most powerful nutritional ingredients in your arsenal? You are definitely getting something big. Cottage cheese is a high-protein food that is very rich in casein, which is a slow acting protein that could keep you filled for many hours. Such filling will definitely aid your fat loss process. Flaxseeds have a lot of healthy fats that aid fat loss and have many other health-related benefits. Cinnamon helps lower blood sugar and may improve gut health. By mixing these ingredients, you will have 15 grams of protein with less than 150 calories:
Cinnamon Flaxseed Pudding
1/2 cup cottage cheese.
1 tablespoon flaxseeds.
1/2 teaspoon cinnamon.
Blend these amazing and super-healthy ingredients together in one bowl, very simple.
6. Celery Sticks with Cream Cheese
Celery contains very healthy antioxidants like luteolin, which reduces inflammation and has a lot of benefits regarding cancer defense. Celery sticks alone might not be tasty, so put in some cream cheese to turn these celery sticks into a very delicious low carb snack. Get around 5 small celery sticks with 2 oz (60 grams) of cream cheese and enjoy a delicious snack with less than 200 calories.
7. Kale Chips
Kale is rich with fiber and antioxidants, making it a very healthy ingredient. They are capable of decreasing the blood pressure and prevents the body
from colon cancer. Just 1-cup of raw kale supplies the human body with more than 100% of the RDI for vitamins A, C and K. This simple recipe that is constituted of kale chips provides about 150 calories:
1 cup bite-sized kale leaves.
1 tablespoon olive oil.
1/2 teaspoon salt.
Blend all of these ingredients together in one bowl and place these pieces on a parchment-lined baking sheet and bake it at 350° F (175° C) for 10–15
8. Dark Chocolate and Almonds
Dark chocolate is very rich in flavanols which are able to lower blood pressure and reduce heart disease risk. Moreover, it contains more than 70% cocoa solids. Almonds are one of the healthiest nuts as it controls blood sugar ultimately and reduces heart disease risk. As they are rich in healthy fats, they make you lose appetite, therefore lose weight. Just one ounce of each ingredient supplies your body with 300 calories in total along with giving you life-time health benefits.
9. Cucumber Slices with Hummus
Cucumber and hummus have good chemistry together. First, cucumbers has a lot of nutritional benefits that are anti-cancer. Made from chickpeas, olive oil and garlic, hummus is a very prominent ingredient that lowers inflammation and is beneficial to the heart. Dip a cup of sliced cucumbers in 3.5 oz (100 grams) of hummus and enjoy a delicious meal that is only 180 calories.
10. A Piece of Fruit
As simple as this, a fruit is a perfect snack that can be held with you anywhere without any preparation. A piece of banana or orange can be your perfect mate.
11. Cherry Tomatoes with Mozzarella
What is better than having a healthy combo that tastes perfectly? Tomatoes have a lot of nutritional benefits as it is filled with vitamin C,
potassium and lycopene. Lycopene is a crucial element since it is a very powerful antioxidant that lowers the risk of being diagnosed with cancer and prevents many heart diseases. Mozzarella cheese has HDL cholesterol, which decreases heart disease risk along with being high enough in protein to raise your metabolism. It is also rich in calcium and vitamins. Put some mozzarella cheese ( around 60 grams) on a cup of cherry tomatoes
and enjoy this delicious company with no more than 200 calories.
12. Chia Seed Pudding
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Vegan and ketogenic diets require special foods; however, chia seeds can be included in both of them. They are rich in fiber and antioxidants that are responsible for lowering heart disease risk and reducing inflammation. Since they don’t taste really good, we suggest that you dip them in a liquid pudding, where they have a good form. The following recipe gives you a better taste with less than 200 calories.
Chia Seed Pudding
1 tablespoon chia seeds.
1/3 cup water.
1 tablespoon of cocoa powder.
1 tablespoon peanut butter.
A sweetener ( Recommended Stevia ).
Mix chia seeds and water in a small bowl, then cover the mixture and refrigerate it for half an hour. Mix the chia seeds in cocoa powder, peanut
butter and sweetener.
13. Hard-Boiled Eggs
Sticking to basics, eggs should be your best friend when talking about fat loss as they make you lose appetite and lose weight accordingly. Eggs are full of vitamins and proteins that are clean and fast acting. Egg yolks were misunderstood to be one ingredient that raise your cholesterol, however, new studies have claimed that they do not affect the cholesterol level in the blood. As simple and quick as possible, having 2 hard-boiled eggs will supply you with 13 grams of protein for less than 150 calories. Magic isn’t it?
14. Baby Carrots with Blue Cheese Dressing
Carotenoids, which comes from the word carrots, is converted to vitamin A when it is consumed. Vitamin A is responsible for skin and eyes well-being, so basically, carrots reduce the risk of being diagnosed with skin cancer. Since some people might think that carrots alone are boring, why don’t they try a couple of carrots with a blue cheese dressing? It does not only add taste, but it also has fats that increase the absorption of carotenoids.
Peel 100 grams of baby carrots and add 2 tablespoons of blue cheese dressing on them to have a healthy snack with less than 200 calories.
15. A Piece of Cheese
Cheese is an old school snack since it eliminates the feeling of hunger. Cheese is high in saturated fat, but recent studies have proved that saturated
fat does not interfere with your heart diseases where moderate consumption does not also raise your LDL cholesterol levels. 60 grams of cheese supply your body with 14 grams of protein and 200 calories.
16. Healthy Beef Jerky or Beef Sticks
According to your choice, you could get loads of protein from beef jerky or sticks. Because there are some jerkies that have a lot of sugar and added
preservatives, while sticks do not contain much sugar and are made of clean meat but might have other debatable ingredients. Grass-fed jerkies and sticks without much ingredients are the best since they have a lot of omega-3 fatty acids. One ounce of beef jerky or sticks has about 7 grams of protein per ounce.
17. Whey Protein Shake
One of the quickest and healthiest snacks is the whey protein shake. According to some recent studies, the whey protein shake is capable of helping you gain muscles and burn fat at the same time. The best types of protein shakes are the ones without added sugar. The following recipe has 150–200 calories and 20–25 grams of protein, which might be variable according to the commercial whey you buy.
Whey Protein Shake
8 oz (225 grams) unsweetened almond milk.
1 scoop whey powder.
A sweetener, preferred Stevia.
1/2 cup crushed ice.
Just put all of the ingredients in a blender and blend them until they become a smooth and composite mixture.
18. Canned Salmon or Sardines
Without any needed refrigeration, canned salmon and sardines should be included in your snack arsenal for their healthy value. Fish generally include a lot of omega-3 fatty acids that has a lot of health benefits like reduced heart disease risks. Moreover, fish has less fat, so it helps in fat loss along with high protein that raises metabolism. 17–23 grams of protein are present in 100 grams of salmon or sardines for 130–180 calories only.
Vegetarians would love this snack the most for its unique flavor and texture. Antioxidants like kaempferol are very important in moderating blood sugar and fat loss, which are present extensively in edamame. In addition, edamame is rich in minerals, magnesium, and manganese. One cup of edamame has around 17 grams of protein and 180 calories.
20. Marinated Artichoke Hearts
Artichoke hearts contain fiber and other high nutritional values. Moreover, they are a perfect source of vitamin K and folate. As mentioned above, they have many benefits including protecting the cells lining your arteries and it nourishes the bacteria in your stomach to aid the digestion process.
100 grams of artichoke hearts marinated in olive oil contains about 190
21. Pear Slices with Ricotta Cheese
Looking for good chemistry ingredients in a snack? You have got to try pear slices and ricotta cheese together with their creamy texture. Polyphenol antioxidants are abundant in pear slices and they serve for anti-inflammatory purposes. Ricotta cheese is well known scientifically that it adds muscle mass and strength. Try this sweet snack with around 12 grams of protein found in 100 grams of ricotta cheese with 1 small chopped pear with only 250 calories.
22. Dried Unsweetened Coconut
Dried coconut is a very efficient snack since it is healthy and portable. Medium chain fats raise the metabolism and aid in the fat loss process, and it is abundant in dried coconut. It also enhances the brain memory and keeps it healthy.
28 grams of unsweetened dried coconut contains about 185 calories.
23. Turkey Roll-Ups
Turkey roll-ups have a lot of clean proteins that fills the stomach. It has glutamine that saves your gains and preserves your muscle mass. In addition, during digestion, more calories are targeted to be burn rather than fats and carbs. Try this delicious recipe and get 20 grams of proteins for 180 calories only.
4 slices turkey breast.
4 teaspoons cream cheese.
4 pickles or cucumber strips.
Have 1 teaspoon of cream cheese and uniformly put 1 teaspoon on each turkey breast slice. Then place a pickle on each turkey for taste and roll them
Olives have many prominent antioxidants like oleuropein that lower heart disease risk. They are also full with monosaturated fats that give the feeling of appetite loss and aid in the fat burning process. Olives gives resistance to inflammations and control the blood sugar level. On average, 25 green or black olives contain about 100–175 calories.
25. Spicy Avocado
Recent studies demonstrate that avocado enhance the skin and prevent it from cancer, lower LDL cholesterol, and prevent arthritis. In addition, avocados are rich in many healthy nutritional values like minerals, fiber, potassium, and monounsaturated fat. Looking for a filling snack? Put half a medium avocado with salt and some cayenne pepper for just 130 calories.
26. Ricotta Cheese with Cocoa Powder
27. Sun-Dried Tomatoes
They are included here other than normal tomatoes for a reason. Actually, they contain more lycopene. What makes them much significant is that they are sealed in olive oil, which is rich in fats and we have mentioned earlier that fats help in the absorption of lycopene. 100 grams of sun-dried tomatoes packed in oil is around 200 calories only.
28. Cantaloupe Slices Wrapped in Prosciutto
Cantaloupe is very healthy as it has many prominent antioxidants. Hereby, it sustains a better vision, anti-inflammatory, and lowers the risk of having heart diseases. It also has many beneficial minerals and vitamins. The snack of cantaloupe with prosciutto creates a balanced that has proteins
and filling at the same time. Slice 100 grams of cantaloupe into wedges and wrap each wedge with 1 slice of prosciutto to have one delicious snack for 200 calories only.
29. Last Night’s Leftovers
Why waste more resources and you can still eat healthy? Your last night’s leftovers will definitely do the job. However, you need to store them in the refrigerator so that they maintain being healthy rather than spoiled.