Top 5 Snacks for Weight Loss and Energy

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I’ve reviewed many diet journals and one of the trouble spots is often … reaching for unhealthy snacks that create fatigue and further cravings throughout the day. There are many things that can lead to this, but regardless, we all deserve a satisfying and tasty snack that can tide us over to dinner, right?

But don’t think that I’m going to tell you that you need to resort to “tasteless cardboard,” or “completely unsatisfying” snacks. Let me give you my best weight-loss and energy supporting snacks that aren’t just nutritious but also delicious!

What’re my criteria? They have to be nutrient-dense whole foods where a little goes a long way; foods that contain protein, healthy fats and/or fibre.

Nuts and Seeds

It’s true – nuts contain calories and fat, but they are NOT fattening! In fact, studies show that people who eat nuts tend to be healthier and leaner. But just to be clear, I’m not talking about the “honey roasted” ones (i.e. the ones that are coated with sugar that we don’t need).

By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.

Did you know that almonds have been shown to help keep you satiated and full of energy? At least 10% of the fat in almonds is not absorbed by the body, and they can also help to boost your metabolism!

Pro Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag. A snack of nuts (and more) are included in my free 5-day sugar-free meal plan and guide with all the recipes you need to make 5 days of tasty meals in a flash.

Fresh Fruit

As with nuts, studies show that people who tend to eat more fruit, tend to be healthier.

Yes, fresh fruit contains sugar, and it is possible to overdo it, but whole fruits (I’m NOT talking juice or dried fruit here) also contain a fair bit of water and fiber. They also contain a high nutritional value with vitamins, minerals, and antioxidants.

Fiber is something that not only helps to fill you up (known as the “satiety factor”) but also helps to slow the release of the fruit sugar into your bloodstream and reduce the “blood sugar spike” that leads to later crashes in energy and cravings.

Try a variety of fruit (lowest in sugar are berries!) and pair that with a handful of nuts.

Pro Tip: Can’t do fresh? Try frozen. I buy them in bulk at Costco so that I always have them on hand. Plus, they’re already washed and chopped for you.

Chia seeds

This is one of my personal favourites…

Chia is not only high in fibre (I mean HIGH in fibre), but it also contains protein and omega-3 fatty acids as well as antioxidants, calcium, and magnesium.

Not only are they nutritious, but they also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up). I often have this for breakfast!

Pro Tip: Put two tablespoons in a bowl with ½ cup of unsweetened nut milk, stir and wait a few minutes. Add in some berries, chopped fruit, nuts, coconut flakes and/or cinnamon and enjoy!

Hard Boiled Eggs

Eggs are packed with nutrition and most of it is in the yolk.

They contain a lot of high-quality protein and a good number of vitamins and minerals.

And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk. Yes, that’s right!

Pro Tip: Boil a bunch of eggs on the weekend and keep them in your fridge for a super-quick (and nutritious) snack all week!

Vegetables (with or without dip)
vegetables on white background

I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.

Veggies are easy to carry around, contain fibre and water to help fill you up, and of course vitamins, minerals, and antioxidants.

Super quick options are a bag of baby carrots and/or cherry tomatoes. Give them a quick rinse and they’re ready to go… no chopping!

Pro Tip: Use a bit of dip to keep things interesting. Have you tried sunflower seed butter on celery? That’s actually my favourite! Actually, I have a lot of favourite dips! If you want to know all of them, join my private Facebook community here and ask me!

Bottom Line

Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be “tasteless,” or like “cardboard,” or “boring.” Trust me. You’ll be satisfied between meals and have even energy throughout the day so that you can get everything done that you need to with greater ease.

Do you want more customized meal planning done? Do you have a health issue you would like to discuss or want to figure out how to balance your personal health goals with the rest of your family? Click here to book a free 20-minute call to discuss your needs in more detail.

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“I believe that when we are empowered to take control of our health, we find the help we need to feel our best.”

Bonnie Flemington MBA, CNP

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