Do not give up small meals and you will think that you can lose weight. If you choose healthy, complete diet options such as snacks with plenty of protein and nutrients are essential for weight loss. Some can even help keep you full throughout the day and even curb the craving for unhealthy foods.
Here are some healthy and will help to weight loss foods to add to your diet.
A piece of fruit
Healthy snacks do not need to complicate. Only one fruit can be incredibly satisfying. Portable and easy-to-eat fruits include apples, bananas, oranges, pears, and grapes.
Nuts are a great nutritious food. They reduce the risk of heart disease and help prevent certain cancers, depression, and other diseases. Although relatively high in fat, they are very full. Several studies suggest that eating large amounts of nuts can help you lose weight. Nuts provide a balance of healthy fats, proteins, and fiber.
An average ounce (28g) serving contains 180 calories. Since they do not need a refrigerator, they are perfect for traveling.
Apple slices with peanut butter
Apple and peanut butter are really delicious together. Apples are high in fiber and polyphenols, which are antioxidants, which improve intestinal health and reduce the risk of heart disease.
Peanut butter can have additional health benefits. It helps to increase HDL (good) cholesterol and lower LDL (bad) cholesterol and triglycerides. Peanut butter is slightly higher in calories.
Although it not usually associated with weight gain, it consumes in moderation. A medium apple with 1 tablespoon (15 g) of natural peanut butter balances the sweet taste with a crunchy and creamy texture of fewer than 200 calories
Cottage cheese with flax seeds and cinnamon
Cottage cheese, flax seeds and cinnamon each have health benefits. Together, they are incredibly healthy. Homemade cheese is high in protein, high in fat, and boasts a compact linoleic acid (CLA), a fatty acid associated with the health benefits of whole fat products.
Flax seeds are useful for weight loss and blood sugar control. They also reduce the risk of breast cancer. Cinnamon helps lower blood sugar levels and improves intestinal health.
Here is an easy recipe that provides about 15 grams of protein less than 150 calories:
Cinnamon flax seed pudding
For make this recipe, combine the following ingredients in a small bowl:
- 1/2 cup of cottage cheese (80g)
- 1 tablespoon of ground flax seeds (15g)
- 1/2 teaspoon of cinnamon (5g)
- Dashes of stevia or other sweetener, as you wish.
Kale is incredibly healthy. It filled with fiber and antioxidants like quercetin and kaempferol. These compounds lower blood pressure and reduce the risk of colon cancer.
1-cup (67 g) serving in the wild provides more than 100% of DV for vitamins A, C and K.
This easy recipe for wild chips provides about 150 calories:
- 1 cup of bite-sized kale leaves (67g)
- 1 tablespoon of olive oil (15ml)
- 1/4 teaspoons of salt (1.5g)
Mix all ingredients in a bowl. Place the pieces in the oven on a baking sheet lined with parchment paper and bake at 350 ° F (175 C) for 10-15 minutes. Take a closer look at them as they can be easily baked.
Dark chocolate and almonds
Dark chocolate and almonds make for a rich, satisfying, and portable snack. This contains flavones, which lower blood pressure and reduce the risk of heart disease. This combination also a healthy snack.
Chocolate contains at least 70% cocoa beans. Almonds are high in heart-healthy monounsaturated fat and have a beneficial effect on blood sugar control. Studies show that they help reduce appetite and lose weight.
Dark chocolate and almonds include high level of magnesium. One ounce (30g) of cocoa provides about 300 calories.
Cucumber slices with hummus
Cucumbers and hummus go well together. Cucumbers contain cucurbitacin E, which can have anti-inflammatory effects.
Hummus is making from peas, olive oil and garlic and reduces inflammation.
Cherry tomatoes with mozzarella
Tomatoes and mozzarella cheese heaven-made flavors and they’re healthy too. Tomatoes contain vitamin C, potassium, and lycopene, which are antioxidants that reduce the risk of cancer and heart disease.
Mozzarella is high in protein, calcium, and vitamin B12. It lowers your risk of heart disease by raising your HDL (good) cholesterol levels. A cup of cherry tomatoes (149 g) with 2 ounces (60 g) of mozzarella cheese is less than 200 calories.
Hard-boiled eggs also healthy snacks
Eggs are one of the Healthy snacks you can eat easily. They pack protein as well as vitamins K2 and B12.
Eggs are incredibly filling and can help you lose weight while reducing the number of calories you eat for hours. Although their high cholesterol content has given them a bad name over the years, more recent studies show that eating a moderate amount of eggs has no effect on your risk of heart disease. Two large, hard-boiled eggs contain about 140 calories and about 13g of protein.
A piece of cheese type of healthy snacks
Cheese is delicious food. Although cheese is high in saturated fat, its role in heart disease is unclear. Some studies show that saturated fat does not increase your risk of heart disease. In addition, studies show that up to two pieces of cheese a day do not raise LDL (bad) cholesterol levels. Offering 2 ounces (60 g) of cheese provides about 14g of protein and about 200 calories.
Whey protein shake
Wheat protein shakes are a good meal when you need something significant until your next meal. Studies show that wheat protein helps you gain muscle, lose fat, and improve body composition.
Many excellent wheat protein supplements are available online. Look for varieties without added sugar. Here is a recipe for a shake that contains 150-200 calories and 20-25 grams of protein depending on the type of protein powder used.
Whey protein shake
- 225ml of unsweetened almond milk
- 30g of whey powder
- A pinch of Stevie or other healthy sweetener, if needed.
- 1/2 cup of crushed ice
For this recipe mix all ingredients in a blender and process until smooth.
Pear slices with ricotta cheese
Pear slices and ricotta cheese make for a satisfying meal with a sweet taste and creamy texture. Pears, especially peels, contain poly phenols antioxidants that have strong anti-inflammatory properties.
Ricotta cheese is rich in protein and calcium. According to a 12-week study, older adults who consumed 7 ounces (210g) of ricotta cheese improved muscle mass and strength. 3.5 ounce (100g) ricotta cheese provides 12g of protein and 250 calories with 1 small, chopped pear.
Dried unsweetened coconut
Dried coconut is tasty, filling, and portable. Excess fat, including medium-chain fats, can increase metabolism, promote weight loss, and improve brain function in people with memory loss. Since most of the packaged options retain sugar, be sure to get the unsweetened variety. Unsweetened dried coconut packs 185 calories per ounce (28g).
Olives as healthy snacks
Olives are one of the most nutritious Mediterranean foods. They are high in heart-healthy monounsaturated fats and provide powerful antioxidants such as oleoresin. The plant compounds in olives can reduce inflammation, insulin resistance, and cancer risk. 25 green or black olives have 100-175 calories depending on their size.
Avocados are one of the most nutritious and satisfying foods on earth. Studies show that they help lower LDL (bad) cholesterol, improve arthritis symptoms, and protect your skin from sun damage.
In addition, avocados are high in fiber, potassium, magnesium, and monounsaturated fat. Sprinkle half of the medium avocado with salt and sprinkle with curry powder and pepper for flavor.
Ricotta cheese with cocoa powder
Ricotta cheese is as varied as it is healthy. It can be combined with vegetables and fruits. It tastes great on its own with a touch of extra flavor. Here is a quick recipe for a satisfying meal with 14 grams of protein and about 200 calories:
Ricotta cheese with cocoa
- 1/2 cup of full-fat ricotta cheese.
- 1 teaspoon of unsweetened cocoa powder.
- A pinch of Stevie or another sweetener, if desired.
Place ricotta cheese in a small bowl. Sprinkle with cocoa powder and stevia.
Sun-dried tomatoes contain more lycopene than regular tomatoes. In addition, they are usually packaged in olive oil, which allows your body to absorb more of their lycopene. Tomatoes packaged in 100 g oil provide 170% of DVV and more than 200 calories for vitamin C.
We can go on and on about the benefits of drinking green tea, but here are just a few: research shows that green tea can create a stimulating effect to help keep us energized and focused, without the jittery side effects of coffee or espresso.
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