Losing weight healthily is all about having a well-balanced diet and further nourishing your body through exercise, hydration and consistent sleep. With that said, we reached out to experts to learn more about 3 snacks that they deem helpful for weight loss due to them offering fiber, protein and other benefits without contributing to weight gain. Read on for tips, suggestions and insight from registered dietitians Veronica Rouse, MAN, RD, CDE, Alicia Galvin, RD, Trista Best, RD, MPH, and Dr. Rudolf Probst, MD, health and nutrition expert.
Plain Popcorn
Without adding heavy amounts of butter or salt, you can snack on plain popcorn often to fulfill cravings and still remain on-track for your weight loss goals, Probst says. "Popcorn is a whole grain with higher fiber content," he says, "So you can eat a lot of popcorn and not worry about adding weight." Rouse agrees, and adds that since popcorn is a whole grain, this makes it rich in essential nutrients, and it has a high fiber content. Also, this snack is "low in fat and overall low in calories," she says. "It helps people feel full because it’s a large volume of food that their stomach has to process, making it a more filling and satisfying snack than others," she adds. "For example, 3 cups of popcorn have as much carbohydrates as one slice of bread," she notes.
Chia Seeds
Having these seeds as a snack is another great option, Galvin says, as they are "packed with fiber, healthy omega 3 fatty acids" and have been linked to "improving insulin sensitivity" and blood glucose levels. "This is important to note because altered insulin levels and high blood glucose levels can lead to weight gain around the middle, fatigue, and inflammation," Galvin explains. The fiber and fat in chia seeds, she adds, also helps you feel fuller longer. Probst agrees, and says that chia seeds are "high in proteins and fiber content and they have a soluble fiber which swells liquid in the stomach, making it full."
Dried Fruit
Fruit is always a smart snack choice, Best explains, due to two important aspects it offers. "The best snacks are those that contain two qualities—low in calories and rich in satiating nutrients, fiber and protein," she says. Whether you choose dried cranberries, apples, raisins, etc., they are easy to take on-the-go, and added to high-fiber trail mix to support your gut and promote weight loss. "Rather than going for processed salty foods, opt for a trail mix of the salty variety which includes all seeds, nuts, and dried fruit," Best advises for healthy snacking. Probst adds that dried fruit is also a great snack because it is "high in fiber and will give you a feeling of being full but won't add weight."
