Healthy snacks for weight loss

snacks for weight lossThe healthy snack for weight loss is not for children. Snack is meant and necessary for adults. Adults need to be safe from hunger between regular meals but not to get overweight at the same time and even lose weight.

But one can realize that not all snacks bring benefit to health. Stephanie Clarke, Willow Jarosh and other well known nutritionists have made an expertise how to reach the goals of weight loss with proper and delicious snack.

You will see the results if you follow some advice.

Nutrition value of snacks

About calories

Try to take two 150-calorie snacks every day. Make it your normal nutrition diet filling yourself with calcium and fiber.


Note that in any case 40-50 % of your calories should appear from carbs when you take snack and it amounts to 14-20 grams. Carbs with high content of fiber are preferable; these are fruits, starchy vegetables (sweet potato, peas, pumpkin, corn and winter squash).

The carbs which naturally have high content of fiber are normally less refined and they give larger portions and fewer calories at the time.


6 to 10 grams of protein will do which give you 15-20% of total calories in snack for you. Protein is of great value for you to feel satisfying. Protein can help to down the rate of carbs entering the bloodstream. In other words when you take low in protein snacks your sugar level in blood becomes more balanced.


Note that fat is to be 30-40% of the calories in snacks, When healthy fats are added to meals you feel more satisfied at eating. But do not forget to check the size of a portion and remember that fats in seed, nuts, avocado are normally high in calorie content.


When you get enough quantity of fiber in snacks (even when 3 grams only) it helps you feel full up for longer time and you also reach the daily goal of twenty five grams. Fill yourself in fiber and stay regular and feel good and much energetic. Your level of sugar in blood will be also normal.


The total amount of sugar must be no more than ten grams, besides, no more than 4 grams of added sugar. It is a teaspoon of sugar, honey or syrup.


People often like to get 150-calorie snacks in between ordinary main meals (three meals). One people take in the late morning another one late in afternoon.

Try to stick to a rule to eat every two hours and find appropriate schedule that will work for you.

Try, for instance, to eat some later lunch and some earlier dinner so replace an afternoon snack with a bedtime one.

Do not forget that a feeling of little hunger is normal whereas snacking can prevent overeating.

Never be afraid to eat late at night. It will not necessarily lead to weight gain. If you feel hunger before bed be sure to save 150 calories and keep to a daily limit.

Eat and work out

A 3:1 ratio of carbohydrates to protein is your aim if you prefer a pre-workout snack. A 2:1 ratio of carbohydrates to protein is normal for after a workout.

Good choice is banana and nut butter or some smoothie. If workouts are one hour or shorter do not bother of exact amount. You are always good if your snacks contain a combination of protein, carbs and healthy fats which are in total less than 150 calories.

You can enjoy a snack before workout 30-90 minutes before but eat beforehand. There are people that work out on empty stomach and you can do the same if it is your right choice. Refuel yourself then with a post workout snack within 30-60 minutes.

These are snacks examples

Take the shown info and you will get ideal picture of snack and never be afraid to take short of fiber, carbs and protein. Your snack is to meet the other three.

A toast with avocado

Take whole wheat bread (half a slice), add a tablespoon of avocado, top with mashed or sliced hard boiled egg, a couple of tomato slices and chia seeds (sprinkling eighth-teaspoon).

healthy snacks with avocado

  • See the calories - 156
  • Fat total -  8.2 g
  • Saturated fat - 2.2 g
  • Carbohydrates - 13.6 g
  • Fiber - 4.3 g
  • Protein - 9.3 g
  • Sugars - 2.7 g

Greek yogurt with walnuts and apple. One quarter of a cup of plain Greek yogurt (nonfat), half an apple, chopped walnuts (4 teaspoons), raisins (half a teaspoon), cinnamon (a dash).

healthy snacks with apples and yogurt

  • Now Calories - 149
  • Fat total - 6.2 g
  • Saturated fat - 0.4 g
  • Carbohydrates - 17.3 g
  • Fiber - 3.1 g
  • Protein - 8.3 g
  • Sugars - 12.7 g

Peanut butter and high in protein content banana

Make a mixture of peanut butter (half teaspoon) with protein powder (half an ounce) and water (half an ounce). Cut banana longwise (a half). Add the mixture of peanut butter on the top of the half with the rest half of banana.

snacks with banana

  • Calories - 158
  • Fat total - 4 g
  • Saturated fat - 0.8 g
  • Carbs - 17.4 g
  • Fiber - 4.1 g
  • Protein - 13.6
  • Sugars - 7.8 g

Edamame roasted

Take 2 cups of edamame and toss them. Add two teaspoons of olive oil, sea salt (one teaspoon), sesame seeds (black, one tablespoon). Bake for about 12-15 minutes, the temperature to be 450° F. Take a quarter of the bath. Keep the rest for later use.

  • Calories - 153
  • Total fat - 8.3 g
  • Saturated fat - 1.1 g
  • Carbs - 10.5 g
  • Sugars - 8.3 g
  • Fiber - 4 g
  • Protein - 4 g

Avoid snack mistakes

Do not make too many varieties

Sometimes a stick of a cheese looks like a healthy snack. But it offers you protein only and soon you again will feel hunger. Every time be sure that your snack contains at least two of carbohydrate, protein, and fat but better when all of them.

Try to skip

When you start dinner or lunch in the state of starving you definitely know how it is easy to overload with calories. Hunger can be controlled by snacking and you will eat fewer calories.

Count calories

Every snack is just a snack. It is an ordinary meal, so try to keep to 150-calorie amount. Remember that protein bars, granola bars, smoothies and crackers in bags can overload the body and they are not one portion of eating. Check the portion of what you eat!

If you want to drop the pounds at all times of your day check the calories in the suggested charts.

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