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Snacking during weight loss: Does it affect weight loss?

Snacking during weight loss isn’t a bad thing, it just depends on what you’re snacking on. This is why many people don’t even want to snack at all during their weight loss journey. Sometimes they don’t want to risk eating extra calories, which is fair considering calories are key in weight loss or weight gain. However you don’t have to be scared of snacking, you just need a helping hand, the right way to do it so your efforts to lose weight aren’t wasted. 

This article will help you understand smart ways to snack without wasting your efforts. 

Key takeaway

You can snack during your weight loss journey, however you have to make smart decisions when you do it. Snacking can make or break your weight loss efforts, so ensure you’re doing it right. 

Smart ways of snacking during weight loss (snack ideas)

Foods to make snacking much better for weight loss.

Snacking during weight loss can be helpful if you do it correctly. Here are some foods you can snack on during your weight loss journey:

1. Fruits and vegetables

 Snacking on fruits like apples, berries like blueberries, strawberries, or vegetables like carrots, and cucumbers can be great for weight loss. They’re great because they are low in calories and high in fiber, which can keep you full for a longer time. So therefore head over to the market, and get some fruits and vegetables, they’re going to be your snack buddies.

2. Nuts and seeds

 Almonds, walnuts, chia seeds, or pumpkin seeds are good snack options. Snacking on these foods can make your weight loss easier. What’s more, they provide healthy fats, protein, and fiber, which can help control hunger. So when you eat them you’re not only enjoying some snacks but also getting some nutrients. 

3. Greek yogurt

Get yourself some plain Greek yogurt with some berries or a drizzle of honey as toppings to spice things up. This yogurt is high in protein, which can help you lose weight by keeping you satiated for a longer period.

4. Popcorn

Another great snack for you is popcorn. Air-popped popcorn is a low-calorie snack that can be a good alternative to chips or other high-calorie snacks. However, you must be mindful of added butter or salt as they can cause weight gain. 

5. Rice cakes

Rice cakes topped with avocado, hummus, or nut butter can be a satisfying, and crunchy snack that’s relatively low in calories. It’s going to make snacking more enjoyable and guilt-free. 

6 . Water 

This may surprise you but water can be a snack option. Drinking water will make you feel fuller and even help you stay hydrated during the day. I know no one wants to drink water all the time but believe me, when you do so, you’re not going to think about food for a little while. A glass of water can go a long way in your diet, and even help your skin. So the next time you feel like snacking just get a glass and pour water into it and drink you’re going to feel better.  

7 . Infused water with fruits and herbs 

This is an alternative for those who don’t want to drink plain water. You can drink cucumber water, lemon water, and pineapple water to improve the taste of the water so you drink more. And as for herbs, you can add some peppermint, spearmint, or chocolate mint to your water. Also, you can add ginger, hibiscus, parsley, basil, sage, and cilantro to your water to enjoy some potential health benefits. These herbs can help with detoxification, cognitive function, relaxation, digestion, and inflammation. So you’re not only going to be snacking right but also improving your health. 

8 . Hard-boiled eggs

Eggs can be eaten as snacks too. You can boil 2 eggs and eat them without adding anything to it. Snacking on hard-boiled eggs can be great as they contain several nutrients, and eggs are great for muscle growth which is important for weight loss. Therefore boiling some eggs to eat can be beneficial in all ramifications. However, remember not to eat too many eggs, especially if you have already had them for a meal. 

Other snack options 

  • Low-calorie granola
  • Edamame
  • Trail mix with dried fruits and nuts 
  • Dark chocolate 
  • Cottage cheese 
  • Tomato soup 
  • Energy bar

These snacks can be a healthy addition to your weight loss journey when eaten in moderation and as part of a balanced diet. However, portion control is key when it comes to snacking. Therefore aim for snacks that are around 100-200 calories per serving. You don’t need to eat too many calories as a snack, just a little is okay. After all, you’re snacking not having a meal. 

Also, try to avoid snacks that are high in added sugars, saturated fats, and sodium. Some examples of snacks to limit or avoid include:

  • Chips and crackers
  • Cookies and pastries
  • Candy and chocolates
  • Fried foods and processed meats

When you choose healthy snacks, you can support your weight loss journey and overall health goals.

Snacking vs cravings during weight loss 

There is a difference between snacking and having cravings, although people often use them interchangeably. However, snacking is when you eat a small amount of food between meals, usually to satisfy your hunger or boost energy. It can be a planned and healthy choice, like having a piece of fruit or some nuts.

On the other hand, cravings are more about wanting a specific type of food, mostly due to emotional reasons or just a desire for a particular taste. Cravings can sometimes lead to overeating or choosing less healthy options, because you’re not hungry, you’re just craving for something. And to be real with you, cravings aren’t good for weight loss, but they’re bound to happen. 

So, while snacking can be a part of a balanced diet, cravings might not always align with your nutritional goals. It’s always good to listen to your body and choose snacks that nourish you while being mindful of cravings so you make better food choices. 

The difference between Good and Bad calories finally explained, It’s relationship between weight gain and calorie deficit

What to do when you get cravings during your weight loss journey? 

Cravings are bound to happen during your weight loss journey, it’s not going to just disappear into thin air because you’re working out now. Sorrryy. 

So therefore you’re going to make a plan. When you get cravings during your weight loss journey, it’s essential to have some strategies in place to help manage them. For example, if you’re craving something sweet, you could opt for a piece of fruit or a small serving of dark chocolate. If salty snacks are calling your name, you might enjoy some air-popped popcorn or a handful of nuts.

Another helpful tip is to drink water or herbal tea, as sometimes you could be thirsty and mistake it for hunger or cravings. Also, distracting yourself with a fun activity or going for a walk can help shift your focus away from the cravings.

Check out: Fat burning drinks that may help shed some pounds

Issues with snacking during weight loss

Some problems may occur when you snack during your weight loss journey, such as eating large portions, of high-calorie foods,  and feeling hungrier afterward. These are the possible events that can occur with snacking especially if you dealt with a lack of control with food before you started your weight loss journey. 

However, it is a phase that will pass if you stay disciplined. Remember the 21-day rule? When you do something for 21 days your body will get used to it it will become a habit. Even though it takes you longer than 21 days, if you stick to it and intentionally stay disciplined your body will adjust accordingly. After all, it’s all about consistency, and repetition rather than a specific number of days. So, keep at it and you will see positive changes over time. 

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