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| Weight Loss Diet Plan |
You may be wondering if you can lose weight by not eating a snack.
If you choose full healthy eating options with plenty of protein and nutrients, snacks can be an integral part of losing weight. Anything that can help you stay up all day and limit treatment to unhealthy foods.
Here are 29 healthy and slender snacks to add to your diet.
1. Nuts
Walnut is a perfect nutritious snack.
It is associated with a lower risk of heart disease and can help prevent some types of cancer, depression and other diseases (1 reliable source, 2 reliable sources).
Although relatively high in fat, they are quite abundant. Numerous studies indicate that consuming nuts in moderation can help you lose weight (3 reliable, 4 reliable, 5 reliable).
Walnuts provide the right balance of healthy fats, protein and fiber. On average, they contain 180 calories in one ounce (28 grams).
Since it does not require cooling, it is ideal for carrying.
2. Red bell jam with guamacol
Red pepper is very healthy.
Although all peppers are nutritious, red varieties are especially rich in antioxidants such as beta-carotene, capsaicin, and quercetin (a reliable source).
It is also rich in vitamin C. In fact, one large piece of red vine contains more than 300% of the daily value (DV) for this nutrient (7).
Combining one large piece of red vine with 3 ounces (85 grams) adds fat and healthy fiber, making the number of calories in this meal less than 200.
3. Greek yogurt and mixed berries
Yogurt and natural Greek berries are a delicious snack rich in nutrients.
In addition to being a great source of calcium and potassium, Greek yogurt is also rich in protein (8).
Raspberry is one of the best sources of antioxidants. Drink a mixture of colored berries to get a variety of these powerful compounds (9 reliable sources).
Mixed with 1/2 cup (50 grams) of berries, 3.5 ounces (100 grams) of full-fat Greek yogurt, provides about 10 grams of protein and less than 150 calories.
4. Apple slices with peanut butter
The flavor of apples and peanut butter together is wonderful.
Apple and polyphenol fibers are rich in antioxidants that improve intestinal health and reduce the risk of heart disease (10 reliable sources, 11 reliable sources).
Peanut butter can have additional heart health benefits. It has been shown to increase HDL (good cholesterol) and reduce harmful cholesterol (LD) and triglycerides (reliable source).
However, peanut butter is much higher in calories. Although not generally associated with being overweight, they are the best in moderation.
Medium apple with 1 teaspoon (15 grams) of natural peanut butter provides a good sweet balance with a crunchy creamy texture with less than 200 calories.
5. Cheese with flax seeds and cinnamon
Cheese, flaxseeds and cinnamon have great health benefits. Together, they are incredibly healthy.
Koch cheese has a high protein and filler content, and the full fat varieties feature conjugated Linoleic Acid (CLA), a fatty acid (13 reliable source, 14 reliable source) linked to health benefits.
Flaxseed is useful for losing weight and controlling blood sugar. It can reduce your risk of developing breast cancer (15 reliable sources, 16 reliable sources).
Cinnamon helps lower blood sugar and can improve stomach health (17 reliable, 18 reliable).
Here’s an easy recipe that provides around 15 grams of protein with less than 150 calories:
Cinnamon and flax seed pudding
For this recipe, mix the following ingredients in a small bowl:
1/2 cup (80 grams) cottage cheese
1 tablespoon (15 grams) of ground flaxseed
1/2 teaspoon (5 grams) of cinnamon
Pinch of stevia or other sweetening matter, if desired
6. Celery sticks with cheese
Celery Fingers With Classic Low-Carb Creamy Cheese Fills A Snack.
Celery contains luteolin, which is an antioxidant that reduces inflammation and can help prevent cancer (19 reliable sources).
Five small celery fingers with two ounces (60 grams) creamy cheese contain less than 200 calories.
7. Kali chips
Kel is incredibly healthy because it is loaded with fiber and antioxidants like quercetin and kaempferol.
These compounds reduce blood pressure and may reduce the risk of colon cancer (20 reliable sources, 21 reliable sources, 22 reliable sources).
One cup (67 grams) of raw bananas provides more than 100% DV for vitamins A, C and K (23).
This simple recipe for kale chips provides about 150 calories:
Cabbage chips
Materials:
1 cup (67 grams) black leaves
1 tablespoon (15 ml) of olive oil
1/2 teaspoon (3 grams) of salt
Mix all ingredients in a bowl. Place the banana pieces on a baking tray lined with bread and bake at 350 ° F (175 ° C) for 10-15 minutes. Take a closer look at them as they can be easily burned.
8. Dark chocolate and almonds
Dark chocolate and almonds are a rich, satisfying and portable snack.
Dark chocolate is full of flavanols that can lower blood pressure and reduce the risk of heart disease, provided that chocolate contains at least 70% of solid cocoa (24).
Almonds are rich in monounsaturated fats that are good for the heart and have beneficial effects on controlling blood sugar. Studies also indicate that it can reduce hunger and help you lose weight (4 reliable, 25 reliable, 26 reliable).
Dark chocolate and almonds are rich in magnesium. One ounce (30 grams) of cocoa provides about 300 calories.
9. Option slices with cams
Cucumber and chickpeas go well.
The cucumber contains cucurbitacin E, a compound that can have anti-cancer effects (27 reliable sources).
Chickpeas consist of chickpeas, olive oil, and garlic, which reduces inflammation and can improve heart health (28 reliable sources, 29 reliable sources, 30 reliable sources).
One cup (52 grams) of dipped hump in 3.5 ounces (100 grams) of hump contains about 180 calories.
10. A piece of fruit
Healthy snacks do not need to be complicated. Only one piece of fruit can be incredibly satisfying.
Portable and easy to digest fruits include bananas, apples, pears, grapes, grapes, and oranges.
11. Cherry tomatoes with mozzarella
Tomato and mozzarella are a mixture of flavors, and they are also healthy.
Tomatoes are rich in vitamin C, potassium and lycopene, an antioxidant that can reduce the risk of cancer and heart disease (31 reliable sources, 32 reliable sources).
Mozzarella is rich in protein, calcium and vitamin B12. This can reduce your risk of heart disease by increasing HDL levels (33 reliable sources).
One cup (149 grams) of cherry tomatoes with two ounces (60 grams) of mozzarella cheese contains 200 calories.
12. Pudding Xia
Chia seeds are full of fiber and can be included in all types of diets, including vegetable and ketogenic diets.
It is also rich in antioxidants that help reduce inflammation and improve heart health (34 reliable, 35 reliable).
Although not very tasty, chia seeds take an interesting gelatin consistency when soaked in liquid. This snack contains less than 200 calories:
Chia seed pudding
Materials:
1 tablespoon (15 grams) of chia seeds
1/3 cup (80 ml) of water
1 tablespoon (15 grams) cocoa powder
1 tablespoon (15 grams) of peanut butter
Pinch of stevia or other sweetening matter, if desired
Mix chia seeds with water in a small bowl. Cover and cool in the refrigerator for at least 30 minutes. Add cocoa powder, peanut butter and sweeteners.
13. Boiled eggs
Eggs are the healthiest and most weight loss foods you can eat.
It also contains a lot of protein, as well as vitamins K2 and B12.
Eggs are incredibly full and can reduce the amount of calories you consume for several hours, which would help you lose weight (36 reliable, 37 reliable).
Although its high cholesterol content has given them a bad reputation for years, recent studies indicate that moderate egg consumption has no effect on the risk of heart disease (38 reliable sources, 39 reliable sources).
Two large, boiled eggs contain approximately 140 calories and 13 grams of protein.
14. Small carrots with blue cheese sauce
Carrots are among the best sources of carotenoids, including beta-carotene, which your body can convert into vitamin A.
Carotenoids in reflux can reduce the risk of cancer, heart disease and cataracts (40 reliable sources, 41 reliable sources, 42 reliable sources).
It’s a good idea to add carrots to a creamy sauce or salad, because fats increase the absorption of carotenoids.
Serving 3.5 ounces (100 grams) of carrots with two tablespoons (30 grams) of blue cheese sauce is about 200 calories.
15. A piece of cheese
Paneer is a delicious meal enough to be a snack alone.
Although rustic cheese are rich in saturated fats, its role in heart disease is unclear. Some studies indicate that saturated fats do not increase the risk of heart disease (43 reliable sources, 44 reliable sources).
Moreover, studies show that two portions of cheese per day do not increase harmful (bad) cholesterol levels, even among those with high levels (45 reliable, 46 reliable).
2 ounces (60 grams) of cheese provides about 14 grams of protein and 200 calories.
16. Convulsive sticks or meat
Dried meat or sticks of meat are portable and protein-rich snacks. He said it was important to choose the right type.
Some fools are loaded with sugar and preservatives. The meat fingers are not generally sugar, but many are made of low-quality meat and contain other questionable ingredients.
Check for jerky beef and beef sticks made from grass-fed beef with the fewest ingredients possible. Grass-fed beef contains healthier omega-3 fatty acids than cereal-fed beef (47 reliable sources).
Most tremors and sticks contain about 7 grams of protein per ounce (28 grams). A variety is available online.
17. Whey protein shake
Whey protein shake is a good snack when you need something essential until your next meal.
Studies show that whey protein can help you gain muscle, lose fat, and improve body composition (48 reliable sources, 49 reliable sources, 50 reliable sources, 51 reliable sources).
Several premium whey protein supplements are available online. Look for types without added sugar.
Here’s a recipe for a drink that contains around 150-200 calories and 20-25 grams of protein, depending on the type of protein powder used.
Whey protein shake
Materials:
8 ounces (225 ml) of immature almond milk
1 tablespoon (30 g) whey powder
Pinch of stevia or other healthy sweetener, if desired
1/2 cup (140 grams) of crushed ice
In this recipe, mix all ingredients in a blender and work until smooth.
18. Salmon or canned sardines
Canned fish is an excellent, healthy snack that doesn’t need to be refrigerated.
Salmon and sardines are very rich in omega-3 fatty acids that reduce the risk of heart disease and other health problems (52 reliable sources, 53 reliable sources, 54 reliable sources).
Fish is also a great source of protein, potassium and vitamin B12, and is a favorite for weight loss. Many types of fish are also rich in magnesium.
Salt 100 ounces (100 grams) of salmon or sardines contains 17-23 grams of protein and 130-180 calories.
19. Adam
Edamame is a boiled soybean dish.
This is a great snack for vegetarians or those who enjoy its unique taste and texture.
Edamame is rich in antioxidants kaempferol, which causes weight loss and low blood sugar in animal studies (55 reliable sources, 56 reliable sources).
It is also rich in folic acid and many minerals such as iron, magnesium and manganese.
One cup (155 grams) of edam contains about 17 grams of protein and 180 calories.
20. Marinated artichoke hearts
Marinated artichokes are abundant and nutrient rich.
It is a good source of fiber, vitamin K1 and folic acid.
Studies show that artichoke helps protect cells that light up arteries and contain pre-vital fibers that feed the beneficial bacteria in the gut (57 reliable, 58 reliable).
3.5 ounces (100 grams) of artichoke hearts marinated in olive oil contain approximately 190 calories.
21. Pear slices with ricotta cheese
Sliced pear and ricotta cheese is a satisfying snack with a sweet taste and a creamy feel.
Pears, especially crusts, contain polyphenols with strong anti-inflammatory properties (59 reliable sources, 60 reliable sources).
Ricotta cheese is rich in protein and calcium. In a 12-week study, older adults consumed 7 ounces (210 grams) of cheese daily, as they experienced an improvement in muscle mass and strength (61 reliable sources).
Serves 3.5 ounces (100 grams) of ricotta cheese with 1 small pear, providing about 12 grams of protein and 250 calories.
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