Eating healthy snacks can help you keep you on track of your weight loss goals. But what snacks should you eat if you’re on a calorie-restricted diet? In this article, we will review some of the best healthy snack options and foods with lowest calorie density that will keep you satisfied while also assisting you in reaching your weight loss goals.
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Nuts and Seeds
Two of the most recommended calorie deficit foods are nuts and seeds. Including nuts and seeds in a healthy diet has been shown to improve blood glucose, cholesterol, blood pressure, and weight maintenance. Because they contain high protein, fiber, and nutrients such as vitamin E, potassium, and magnesium, nuts and seeds make for a satisfying snack.
Some evidence suggests that nuts and seeds can also aid in weight loss. They aid in the burning of energy by regulating the metabolism of fat and carbohydrates found in food.
Here are some healthy nuts and seeds that you can try:
- Pistachios
- Brazil Nuts
- Cashew Nuts
- Almonds
- Flaxseeds
- Pumpkin Seeds
- Chia Seeds
- Walnuts
Recommended: eating a 28-gram portion of nuts most days of the week.
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Fresh Fruits and Vegetables
If you ask your nutritionist, what are the best calorie deficit foods, the answer would be fruits and vegetables.
Including vegetables and fruits in your healthy diet can reduce the risk of heart disease and stroke, reduce the risk of eye and digestive problems, prevent certain types of cancer, and improve blood sugar control, which can help control appetite.
These foods contain many essential nutrients that are often underutilized, such as vitamins C and A, folate, potassium, and dietary fiber. Consuming more fiber-rich, low-calorie fresh fruit instead of higher-calorie foods can help you cut your overall calorie intake.
Low calorie density foods in the form of fruits are:
- Plum
- Pineapple
- Watermelon
- Peach
- Grapefruit
Recommended: No more than two servings of fruit daily if you’re in a calorie deficit. If you’re physically active, you can have up to three servings.
Some low calorie density foods in the form of vegetables are:
- Radishes
- Asparagus
- Celery
- Cucumber
- Zucchini
Recommended: 80 grams of vegetables per day.
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Greek Yogurt
Greek yogurt is high in calcium, which can help improve bone health. It also has probiotics, which help maintain a healthy bacterial balance in the gut. Greek yogurt consumption may also be linked to a lower risk of type 2 diabetes and lower blood pressure.
And, because Greek yogurt is high in protein, it helps you feel fuller for longer. You may eat less throughout the day after a meal that is high in protein. A study says that increasing dietary protein caused people to consume fewer calories overall, resulting in greater weight loss.
Recommended: Healthy adult men and women should have 3 cups of dairy products daily.
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Hard-Boiled Eggs
A hard-boiled egg is one of the most satiating low dense calorie foods you can include in your diet. They’re high in B vitamins, zinc, calcium, and other important nutrients and antioxidants like lutein, zeaxanthin, and choline.
Hard-boiled eggs are a high-quality source of protein. They can make you feel full without consuming too many calories. Protein is beneficial if you’re trying to lose weight because it makes you feel satiated easier, which also makes it easier to avoid overeating.
Recommended: 1-2 eggs per day.
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Fish
You’ve heard of fish and chips. Consider snacking on fish without unhealthy chips, it’s most commonly paired with. Fish contains omega-3 fatty acids and vitamins D and B2. Fish is high in calcium and phosphorus and a good source of minerals like iron, magnesium, potassium, zinc, and iodine. It is recommended to eat fish at least two times per week as part of a healthy diet.
Fish is a low-calorie source of non-vegetarian protein that can make you feel full and help you lose weight.
Low-calorie fish you can try are:
- Tilapia
- Tuna
- Salmon
- Halibut
- Cod
Recommended: 85 to 170 g of fish in one serving, two to three times per week in order to lose weight.
Conclusion
Choosing healthy snacks is an essential component of any weight loss plan. Staying on track with your weight loss goals and feeling satisfied throughout the day is possible if you incorporate these healthy calorie deficit foods into your diet.
If you need help tracking your calories to ensure you’re not eating beyond your caloric goals, download the Trainest App today.
