The snacks you choose to eat can make or break a diet. So, with the help of a dietician, we’ve rounded up better food and snack choices so you make the right decisions the next time you hit the supermarket.
According to the Association for Dietetics spokesperson and registered dietitian Faaizah Laher, even when your diet consists of slimming foods, you still need to take portion control seriously. “Portion control is important to help you stay on a budget, and keep calorie intake in check. Eating too much of anything will cause weight gain or prevent weight loss.”
Here are nine healthy snacks that will help you lose weight – that don’t taste like damn cardboard.
Greek yoghurt and mixed berries
Greek yoghurt is a great source of calcium and potassium, plus it’s high in protein. Berries are powerful sources of antioxidants. Think: strawberries, raspberries, blackberries, blueberries and cranberries. Combined, 1kg of plain, full-fat Greek yoghurt with 0.05kg of mixed berries provides about 10g of protein and under 150 calories.
Another study found that dieters who included 0.o68kg of fat-free yoghurt daily shed 81% more belly fat. Recent study findings suggest that blueberries may influence genes which regulate fat-burning and storage, helping reduce abdominal fat and lower cholesterol.
Whey protein shake
Whey protein is easily digestible and is absorbed from the gut quickly compared to other types of protein. Studies show that whey can help you gain muscle, lose fat and improve body composition. Nice.
Canned salmon or sardines
Fish is also a great source of weight-loss-friendly protein, potassium and vitamin B12. It’s also generally high in magnesium. A 100g serving of salmon or sardines contains 17 to 23g protein and 130 to 180 calories. Both are extremely high in omega-3 fatty acids, which decrease your risk of heart disease.
Eggs pack plenty of protein, plus vitamins K2 and B12. They’re also super-filling and may reduce the number of calories you eat over time, which can help you lose weight. Two large, hard-boiled eggs contain about 140 calories and 13g of protein.
Despite being relatively high in fat, nuts are filling, and several studies suggest that eating nuts in moderation can help you lose weight. These babies provide the perfect balance of healthy fat, protein and fibre, with 180 calories in a 28g serving.
Dark chocolate and almonds
Almonds are high in heart-healthy monounsaturated fat and have beneficial effects on blood sugar control. Studies also show that eating them as snacks can reduce appetite and help you lose weight. Dark chocolate is loaded with flavonoids that may lower blood pressure and reduce heart disease risk. The perfect mix.
These addictive little balls of deliciousness boast great health benefits and help you lose weight. According to studies in Italy, if you consume 10 olives before any meal, your appetite can be reduced by 22%. Why? The monounsaturated fatty acids in olives send a satiety signal to the brain.
Veggies are high in fibre and naturally low in fat. When you’re on a weight-loss journey, more fibre means feeling fuller for longer… which means less food cravings and less snacking on high-fat sugary foods. Love the maths.