“Weight loss” and “snacking” are two words that you may not associate together. After all, many of the most popular (and tastiest) snacks out there are notoriously processed, unhealthy, and terrible for slimming down. However, there are actually tons of options that are equally healthy, delicious, and satisfying. When it comes to the best foods for weight loss, many of the healthiest options are known as “superfoods,” which are foods that are packed with nutrients and typically low in calories and fat. And luckily, many superfoods make the perfect snack.
To discover some of the most superior foods out there to snack on for weight loss, we checked in with health experts Trista Best, registered for Balance One, and Megan Wong, RD at AlgaeCal. They told us that prunes and berries are two excellent options because they are high in fiber, nutrients, and antioxidants, yet low in calories and fat. These characteristics make them filling and satisfying, which can help curb cravings for unhealthy snacks and reduce overall calorie intake. Learn more below!
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Prunes
Although they may not be the first fruit that comes to mind when you think of a tasty treat, prunes (aka dried plums) are actually a fantastic and delicious snack for weight loss. According to Wong, they’re “rich in soluble fiber, which slows down digestion and keeps blood sugar levels steady” and, in turn, “helps to manage food cravings that lead to unnecessary snacking and additional weight gain." In fact, prunes offer about 3 grams of fiber in a serving of five prunes. Fiber is also important for weight loss because it helps you feel full and satisfied, so you're less likely to overeat.
Prunes are also a good source of vitamins and minerals, including potassium, which can help regulate blood pressure and promote healthy digestion. Additionally, they’re high in antioxidants, which help protect the body from oxidative stress and inflammation. These compounds have been linked to a variety of health benefits, including a reduced risk of chronic diseases such as heart disease, diabetes, and cancer. Overall, they make for a great snack that you should definitely give a try if you want to lose weight.
Berries
Berries are another great choice for weight loss. Like prunes, they are high in fiber and nutrients, but low in calories and fat. A cup of berries contains about 8 grams of fiber, which can help you feel full and satisfied. Berries are also a good source of vitamins and minerals, including vitamin C, which helps boost the immune system and protect against free radicals. Berries are also high in antioxidants, particularly flavonoids, which are plant pigments that have been shown to have anti-inflammatory and anti-cancer properties. Blueberries, in particular, are known for their high levels of antioxidants, which have been linked to a reduced risk of heart disease and cognitive decline.
Strawberries are another great option. According to Best, "strawberries are about 50 calories per cup and pack a ton of nutrients hard to find all in one food. From a nutritional standpoint, strawberries are unique in that they offer 2 grams of both soluble and insoluble fiber, ideal for gut health and weight loss." Nice!
The bottom line
Of course, the best weight loss diet is balanced and packed with all of the nutrients your body needs to thrive, and no food in particular will be a miracle-worker. However, if a healthy snack is what you’re after, prunes and berries are two excellent options. They are high in fiber, nutrients, and antioxidants, yet low in calories and fat, making them filling and satisfying. They can help curb cravings for unhealthy snacks and reduce overall calorie intake, which can lead to weight loss.
