Healthy snack guide - Which snacks to eat between meals?

Which snacks to eat between meals?

Success in dieting is directly related to your ability to maintain a negative energy balance for an extended period (eg. months). One of the biggest challenges that will hinder your success is hunger. Whenever you reduce your energy intake, appetite naturally increases as the body is telling you to eat a little more to meet its requirements. Your ability to ignore those signals and push on is going to be critical in your success in dieting. Sometimes those signals, or hunger pangs will be more difficult to ignore. Here are ideas for simple snacks that you can add to the meal plan during those challenging times.

Why Snacking Between Meals is Important

Understanding Hunger and Energy Balance

The first thing that I would like to point out is that any food or calorie-containing fluid consumed in addition to the meals listed in your plan will increase your energy intake and reduce the energy deficit, slowing the rate of weight loss. However, if this additional snack ultimately allows you to adhere to the meal plan for longer (eg. more days, weeks, months), then it’s a valid inclusion. So always weigh up whether or not the additional snack (calories) is absolutely necessary and also ensure that the nutritional value of that snack is suitable.

How Healthy Snacks Can Help You Stay on Track

Ideally, the snack should be rich in protein and fiber, both of which will help fill you up and satisfy your hunger pangs. But more importantly, this additional snack should be low in calories. Below you will find a short list of recommended snacks:

Types of Healthy Snacks to Eat Between Meals

High-Protein SnacksBenefits of Protein-Rich Snacks

Preference should always be placed on the protein options listed in the above table as protein has the ability to increase metabolism and benefit other physiological functions.

Examples of High-Protein Snacks

• Whey Protein shake with water or almond milk
• Low-fat Greek yogurt
• Hard-boiled eggs
• Glass of milk
• Handful of beef jerky
• Low-fat string cheese
• Protein bar (aim for low-sugar options)

High-Fiber SnacksBenefits of Fiber-Rich Snacks

Fiber is crucial for digestion and helps in maintaining a feeling of fullness, which can prevent overeating.

Examples of High-Fiber Snacks

• Whole fruit (apple, orange, pear, etc.)
• Berries (raspberries, strawberries)
• Vegetable sticks (carrot, cucumber, cherry tomatoes, etc)
• Handful of nuts
• Fiber One snack bar

5 Best Nutritional Snacks to Reach for In Between Meals

Healthy Snacks That Won’t Hurt

1. Mixed Nuts
2. Greek Yogurt with Berries
3. Bananas
4. Roasted Seaweed
5. Reduced Sugar Soy Milk

The Reason Why We Can’t Stop Snacking

Stress Eating

Stress can trigger the release of cortisol, a hormone that increases appetite.

Distracted Eating

Eating while watching TV or working can lead to overeating as you may not realize how much you have consumed.

Thirst Relief

Sometimes, thirst is mistaken for hunger. Drinking water can help determine if you're truly hungry.

Action for Restless Jaws

Some people snack out of boredom or the need to keep their mouths busy. Chewing sugar-free gum might help in such cases.

When Snacking Can Be a Good Thing

Post-Exercise Recovery, consuming snacks after exercise can help replenish energy stores and aid muscle recovery.

Resolve Hunger Pangs to Prevent Overeating During Meals. Snacking can help manage hunger and prevent overeating at main meals by keeping blood sugar levels stable.

3 Common “Healthy” Snacks to Be Wary Of

1. Granolas: Granolas often contain added sugars and fats, making them high in calories.
2. Energy Bars: Many energy bars are packed with sugars and artificial ingredients, making them more like candy bars.
3. Multigrain Bread: Not all multigrain breads are made equal; some may still contain refined grains and added sugars.

Tips for Choosing the Right Snacks

Balancing Nutritional Value and Caloric Intake

Always weigh up whether or not the additional snack (calories) is absolutely necessary and also ensure that the nutritional value of that snack is suitable.

Quick Tricks to Curb Hunger Pangs

Another quick trick could be to consume a glass of sparkling water, this different mouth feel can often stop hunger pangs and hunger can often be mistaken for thirst.

Conclusion

In times of need, simply select an item from the above list and stay on course. The right choice of snacks can make a significant difference in your ability to maintain your diet and achieve your weight loss goals.

The content in this app is provided as lifestyle recommendations for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. For any medical concerns, always consult with a healthcare professional. The sources that informed our meal plans and recommendations are available at: reverse.health/research.

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