Working on weight loss and want 3 snacks that won’t hinder or set back your progress? Look no further— we checked in with registered dietitians, nutritionists and other health experts to learn more about healthy snacking that will help your goals and provide ample vitamins and nutrients needed to aid your changing body. Read on for fat-burning tips and suggestions from George Yang, RDN, registered dietitian nutritionist, health enthusiast, and founder and chief designer at Yanre Fitness, Jay Cowin, NNCP, RNT, RNC, CHN, CSNA, registered nutritionist and Director of Formulations at ASYSTEM, and Umair Syed, dietitian and health expert at Optimunity.
1. Chia Seeds
Whether you snack on them in pudding or add them to yogurt, a smoothie, etc, chia seeds are great for helping you feel fuller for longer, preventing mindless eating and ultimately, Syed says, weight gain. "These little jewels truly deserve their superfood moniker," Syed explains, "Chia seeds include 10 grams of fiber per tablespoon, as well as omega-3 lipids and protein." He suggests making a "quick and easy pudding with coconut milk, vanilla, and berries by blending them into your protein shake," if in need of a snack in-between meals.
2. Air-Fried Sweet Potato Hash
A crispy variation of a hash brown but with less calories sounds good to us! Cowin recommends opting for sweet potatoes (as opposed to regular) for a fun and filling snack that still provides ample nutrients. "Sweet potato hash is a great alternative to regular hash browns because they are low in calories and high in fiber," he says. "According to the USDA," he cites, "one large sweet potato only has 162 calories." As for the cooking method, "air frying them makes them way healthier, too," he adds, "since you won't need oil to cook them."
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3. Oats / Oatmeal
Oatmeal is a classic ingredient in many breakfast ideas for weight loss, due to its high fiber content. Whether you eat a smaller serving as a snack or incorporate it into other snack ideas (like energy bars, balls, etc), Yang notes that you can never go wrong with this filling food if healthy weight loss is your ultimate goal. "Eating oatmeal may help you lose weight, particularly if you pair it with a calorie-controlled diet," he says. "More valuable, perhaps, is that eating oatmeal regularly will improve your personal nutrition, and also there is very solid research on its cholesterol-lowering and heart health potential," Yang continues. Oatmeal soaked overnight (whether eaten as a full meal for breakfast or small snack later on) is high in fiber and will keep your stomach full for a long time, he emphasizes. "It also helps clear your digestive tract," he concludes, as "high in starch, starch is guaranteed to burn fat faster and increases the body's insulin level."
