Many people laugh at the idea of eating snacks to lose weight, but eating snacks has been shown to help speed up a person’s metabolic rate and help with weight loss. So you are probably wondering how can you snack and lose weight too? Here is the good news, we have provided 20 different snacks of 120 calories or less that will make snacking really easy.
A healthy balanced diet should include all the basic food groups, as well as it is important to remember that it is not only what you eat, but when you eat as well. You should try to aim to eat 3 large meals with 2-3 small snacks between as this practice is considered a better way of getting all the nutrients out of your daily meals. Modern day living has made it a bit difficult to follow a proper and healthy diet, so adding 3 small snack per day can really help you get the nutrients your body needs.
Eating often helps build muscle
Eating a proper diet ensures that your body gets the nutrients it needs to keep strong and healthy. By having a constant stream on protein and carbohydrates, you body will thank you by growing stronger and healthier because it has the materials it needs.
A series of studies done in 2003 found that eating at least four separate meals containing protein a day is essential in maintain a healthy body. This is especially important for those who workout on a regular basis and are in need of protein to aid in post workout recovery.
One of the studies examined the impact on the amount of meals eaten daily and the effect on an individual’s metabolic rate, and they found that if 80% of a person’s daily protein was eaten at one meal, it is not as effective as if the protein was spread out evenly throughout the day, thus eating small snack between meals is important in maintaining health and building strong muscles.
How many calories should a snack contain?
Eating a snack is no excuse for eating an entire extra meal. Basically think of snacking as bridging the gap between major meals and as a way to provide all the basic food groups in the food pyramid. The amount of calories needed depends on the amount of calories that are allowed for a person’s diet. For example, a person who is allowed to eat between 2,000-2,500 daily calories can afford to eat snacks containing 100-200 calories, while a person who is only allowed 1,500 calories can eat snack of between 80 to 150 calories. Of course the amount of calories allowed per snack ultimately depends on the amount of calories consumed during the main meals.
20 snack options
Dieticians agree that a snack should contain around 120 total calories. Try to aim for snacks that can be eaten on the go, and try eating snacks that contain a mix of protein, carbohydrates, calcium, fiber and vitamins. Try to avoid eating fatty sandwiches as they can contain hundreds if unnecessary calories.
Here are 20 easy snacks ideas that taste great and are light on calories too.
Some of these snacks are really small, yet they are tasty and low in fat too.
1. Low fat yogurt (1.5%) with a mandarin orange and a tablespoon of low fat granola. Contains 10g protein, 200mg calcium.
2. No fat yogurt (0%) with either an apple, peach, orange or pear. Contains 6g protein, 15mg calcium and dietary fiber as well.
3. No fat yogurt (0%) with 3 teaspoons of fiber cereal. Contains 6g protein, 150mg of calcium and dietary fiber.
4. Diet chocolate pudding (60 calories) with either an apple, orange, peach or nectarine. Contains 3g of protein and 100 mg of calcium.
5. Two “fingers” of mozzarella cheese. Each finger has 100mg of calcium.
6. Small vegetable salad with 3 units of fresh vegetables, quarter teaspoon of olive oil or a flat teaspoon of either fresh hummus of 5% cottage cheese. This meal is a source of healthy fat, contains 2-3 grams of protein, fiber and is full of antioxidants.
7. A slice of light bread with mustard, a piece of ham and a slice of pickle. Contains dietary fiber, 5 grams protein and is a source of sodium.
8. A slice of whole wheat bread with a slice of light cheese, a slice of tomato and cucumber. Nutritional values for this meal are 120mg calcium, 3g protein and dietary fiber.
9. A slice of rye bread with 5% cheddar cheese. Contains 7-8 grams of protein, 100mg of calcium and is a good source of dietary fiber.
10. A light tuna sandwich (water based tuna) with a small pickle. Contains 6-7 grams protein and also contains a high amount of sodium. This snack is great as an after workout recovery snack.
11. A small cup of light 5% cottage cheese with a sliced tomato and cucumber. Contains 4-5 grams of protein and between 50-60 mg of calcium.
12. A small personal sized package of low fat pretzels. Contains 2 grams of protein and is full of sodium. You should try to eat this snack after a good cardio workout.
13. 2 pieces of fruit such as apples, oranges, peaches or pears. Fruit is a great source of dietary fiber and vitamins.
14. 3 slices of low fat ham with a teaspoon of hummus. Contains 8-9 grams of protein and is a source of dietary fiber.
15. 3 light diet crackers with 5% cottage cheese. Contains 9-10 grams of protein as well as is a source of light carbs and fiber.
16. Half a can of tuna with 2 tablespoons of diced pineapple. Contains 12 grams of protein and is a good source of vitamin C.
17. Small Cappuccino with low fat milk. This is a small 60 calorie snack that has 4 grams of protein and over 100 mg of calcium.
18. A shot of espresso with a half a glass of honey and a teaspoon of honey. Contains 6 grams protein and is a good source of antioxidants.
19. Half a cup of cornflakes with skim milk. Contains 100mg of calcium, 4 grams of protein and is full of dietary fiber.
20. 3 slices of low fat turkey breast rolled around fresh cucumber. Contains 9-10 grams of protein.
In conclusion, with a little creativity in planning meals in advance, you can be sure to have excellent snacks that are sure to help you boost up your metabolism and lose weight. These snacks as you have seen in the examples provided above can cut your sweet tooth and salty cravings and still provide the body with a good source of nutrition. Try adding snacks as part of a healthy balanced diet.