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29 healthy snacks that can help you lose weight

29 gesunde Snacks, die Dir beim Gewichtsabbau helfen können

You may be wondering if it's possible to lose weight without giving up snacks. However, if you choose healthy snacks made from whole foods that are rich in protein and healthy nutrients, then snacks can be a key component of weight loss. Some of these snacks can even help you feel full throughout the day and reduce your cravings for unhealthy foods.

Here are 29 healthy snacks that are perfect for your weight loss efforts and diet:

1. mixed nuts

Nuts are the ideal nutritious snack. They have been linked to a reduced risk of heart disease and may also help prevent certain cancers, depression and other diseases (1, 2).

Although nuts are relatively high in fat, they are very filling. Several studies suggest that eating nuts in moderation can help with weight loss (3, 4, 5).

Nuts provide the perfect balance of fat, protein and fiber. They provide about 180 kcal per 30 gram serving. And as they don't need to be stored in a cool place, they are a perfect snack for on the go.

2. red peppers with guacamole

Red peppers are extremely healthy. Although all types of peppers are nutritious, red peppers are particularly rich in antioxidants such as beta-carotene, capsanthin and quercetin (6).

They are also rich in vitamin C. In fact, one large red bell pepper provides over 300% of the daily requirement of vitamin C (7).

The combination of one large red bell pepper with 80 grams of guacamole provides you with healthy fats and fiber, while the total calorie count is less than 200 kcal.

3. quark with mixed berries

Curd cheese with berries is a delicious snack with a high nutrient density. In addition to being an excellent source of calcium and potassium, curd is also high in protein (8).

Berries are one of the best sources of antioxidants. Eat a mixture of different berries to get a wide range of these powerful compounds (9).

Combining 100 grams of full-fat quark with 50 grams of mixed berries provides about 10 grams of protein for less than 150 kcal. If you use low-fat quark instead, you'll get a little more protein for fewer calories.

4. apple slices with peanut butter

Apple and peanut butter taste fantastic together. Apples are rich in fiber and polyphenol antioxidants, which improve gut health and reduce the risk of heart attack (10, 11).

Peanut butter may have additional benefits for heart health. It has been shown to increase levels of good HDL cholesterol and lower levels of bad LDL cholesterol and triglyceride levels in the blood (12).

However, peanut butter is also quite high in calories. Although it is not generally associated with weight gain, it is best consumed in moderation. One medium apple and one tablespoon (15 grams) of all-natural peanut butter provides a nice combination of sweet flavor and creamy texture at under 200 kcal.

5. cottage cheese with linseed and cinnamon

Cottage cheese, flaxseed and cinnamon all have impressive health benefits on their own. In combination, they are damn healthy.

Cottage cheese is rich in protein and very filling. Full-fat varieties are also rich in conjugated linoleic acid (CLA) - a fatty acid associated with numerous health benefits (13, 14).

Flaxseeds are useful for weight loss and blood sugar control. They may also reduce the risk of cancer (15, 16).

Cinnamon helps lower blood sugar levels and may improve gut health (17, 18).

Here's a quick recipe that provides about 15 grams of protein for under 150 kcal:

Cinnamon Flaxseed Pudding

For this recipe, mix the following ingredients together in a small bowl:

  • 1/2 cup (80 grams) cottage cheese
  • 1 tablespoon (15 grams) crushed or ground flaxseed
  • 1/2 teaspoon (5 grams) cinnamon
  • A pinch of stevia or other sweetener if needed

6. celery sticks with cream cheese

Celery sticks with cream cheese are a classic filling and low-carb snack. Celery contains luteolin, an antioxidant that reduces inflammation and may help prevent cancer (19).

Five small celery sticks with 60 grams of cream cheese provide less than 200 kcal.

7. cabbage chips

Cabbage is very healthy and loaded with fiber and antioxidants like quercetin and kaempferol. These compounds lower blood pressure and may reduce the risk of colon cancer (20, 21, 22).

One cup (67 grams) of raw cabbage provides more than 100% of the daily requirement of vitamins A, C and K (23).

The following easy-to-prepare recipe for cabbage chips provides about 150 kcal:

Cabbage chips

Ingredients:

  • 1 cup (67 grams) cabbage leaves cut into bite-sized pieces
  • 1 tablespoon (15 ml) olive oil
  • 1/2 teaspoon (3 grams) salt

Preparation:

Mix all ingredients in a bowl. Place the cabbage pieces on a baking tray lined with baking paper and bake at 175 degrees for 10 to 15 minutes. Keep a close eye on the leaves as they burn easily.

8. dark chocolate and almonds

Dark chocolate and almonds are a satisfying snack that you can easily take anywhere.

Dark chocolate is packed with flavanols, which can lower blood pressure and reduce the risk of heart disease - provided the chocolate contains at least 70% cocoa (24).

Almonds are rich in heart-healthy monounsaturated fats and have positive effects on blood sugar control. Studies have shown that almonds can reduce appetite and thus support weight loss (4, 25, 26).

Both almonds and dark chocolate are rich in magnesium. Depending on the cocoa content, 30 grams of both provide around 300 kcal.

9. cucumber slices with hummus

Cucumber and hummus go well together.

Cucumbers contain cucurbitacin E, a compound that has anti-cancer effects (27).

Hummus is made from chickpeas, olive oil and garlic, which may reduce inflammation and improve heart health (28, 29, 30).

A cup of cucumber slices (52 grams) dipped in 100 grams of hummus provides about 180 kcal.

10. a piece of fruit

Healthy snacks don't have to be complicated. A piece of fruit can be surprisingly satisfying. Fruit that you can easily take anywhere includes bananas, apples, peaches, grapes, grapefruit and oranges.

11. cherry tomatoes with mozzarella cheese

Tomatoes and mozzarella cheese are a flavor combination that's hard to beat - and they're healthy too.

Tomatoes are rich in vitamin C, potassium and lycopene - an antioxidant that could reduce the risk of cancer and heart disease (31, 32).

Mozzarella is rich in protein, calcium and vitamin B12. It may also reduce the risk of heart disease by increasing levels of good HDL cholesterol (33).

One cup (149 grams) of cherry tomatoes with 60 grams of mozzarella provides under 200 kcal.

12. chia pudding

Chia seeds are loaded with fiber and can be incorporated into any diet including vegan and ketogenic diets. They are also rich in antioxidants, which can help reduce inflammation and improve heart health (34, 35).

Although chia seeds are not particularly flavorful, they have an interesting jelly-like consistency when soaked in liquid. The following chia snack has less than 200 kcal:

Chia seed pudding

Ingredients:

  • 1 tablespoon (15 grams) chia seeds
  • 1/3 cup (80 ml) water
  • 1 tablespoon (15 grams) cocoa powder
  • 1 tablespoon (15 grams) peanut butter
  • A pinch of stevia or another sweetener if desired

Preparation:

Mix chia seeds and water in a small bowl. Cover the bowl and place in the fridge for at least 30 minutes. Then stir in the cocoa powder, peanut butter and sweetener.

13. hard boiled eggs

Eggs are one of the healthiest weight loss foods you can eat. They contain plenty of protein, as well as vitamin K2 and B12.

Eggs are very filling and can reduce the amount of calories you consume over many hours, which should help you lose weight (36, 37).

Although eggs have long had a bad reputation due to their cholesterol content, recent studies suggest that egg consumption has no effect on the risk of heart disease (38, 39).

Two large hard-boiled eggs provide about 140 kcal and 13 grams of protein.

14. baby carrots with blue cheese dressing

Carrots are one of the best sources of carotenoids, including beta-carotene, which the body can convert into vitamin A. The carotenoids in carrots may reduce the risk of cancer, heart disease and cataracts (40, 41, 42).

It is a good idea to combine carrots with a creamy salad dressing or dip, as fat increases the absorption of carotenoids.

A 100 gram serving of baby carrots with 2 tablespoons (30 grams) of blue cheese dressing provides about 200 kcal.

15. a piece of cheese

Cheese is a delicious food that is filling enough to be suitable as a snack on its own. Although cheese is rich in saturated fat, its role in heart disease is unclear. Some studies suggest that saturated fats do not increase the risk of heart disease (43, 44).

In addition, studies show that up to two servings of cheese per day do not increase levels of bad LDL cholesterol, even in people with elevated cholesterol levels (45, 46).

A 60 gram serving of cheese provides about 14 grams of protein for about 200 kcal.

In the second part of this article, we will present another 14 healthy snacks that can support your weight loss.

Source: https://www.healthline.com/nutrition/29-healthy-snacks-for-weight-loss

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