Many factors can make or break a diet’s success, but a primary concern for many of us is what to do when hunger creeps up between meals. You may also find that even though you are eating healthily and getting regular exercise, your energy levels are low, and you are in need of a pick-me-up at certain times of the day. Unfortunately, many people are accustomed to consuming readily available, highly processed snack items or fast food out of habit. If you’re eating low-carb to lose weight, it’s crucial to have something healthy on hand to curb cravings.
If you are looking for healthy snack ideas that won’t ruin your diet and fall into the low-carb category, you aren’t alone! Many people look to low-carb diets to jump-start their weight loss journey, control blood sugar spikes, and create healthier eating habits centered around whole, unprocessed food that provides the right fuel for their bodies. Low-carb diet plans are popular and effective because they typically promote weight loss without drastically reducing calories, improve HDL “good cholesterol,” and can help your body balance its blood sugar. The tricky part is finding snacks that are low in carbohydrates, tasty and satisfying, and easy to prepare, transport, and reach for when you need them.
Fortunately, there are many delicious snacks that you can work into your daily routine that will support your health goals, even if you’re a vegetarian. Snacks that offer protein, healthy fats, and small amounts of healthy, non-processed carbohydrates can pack a nutritious punch while giving your body a boost of nutrients. Arizona Gynecology Consultants has gathered an extensive list of the best healthy snacks for weight loss so you can stick to your diet even when hunger and cravings crop up.
Best Healthy Snacks for Weight Loss
If you’re on a low-carb diet and find that your stomach is rumbling a couple of hours after a meal, a mid-morning or afternoon snack can still be on the menu. Healthy snacks for weight loss generally fall under 200 calories, and for low carbohydrate plans, it’s important that they’re high in protein and healthy fats to fill you up and counteract cravings. Snacks with a combination of fiber, protein, and healthy carbohydrates will ensure you feel satisfied without becoming sluggish or falling victim to the crash and burn that accompanies high-sugar foods.
One bit of advice to start with is to choose foods you already enjoy that are full of flavor and abundant in nutrients. If you are willing to try new things, that’s wonderful, but start with a small amount in combination with something you already find palatable. That way, if you don’t like the new option, you don’t wind up in the lurch with nothing in sight until mealtime.
So, What Snacks Can You Still Eat While Dieting?
There are actually a variety of snacks you can eat while dieting that fall into the low-carb category. For fiber, nutrients, and healthy carbohydrates, think of fresh fruits and vegetables that you can prepare and take with you to work, in the car, on outings, and wherever else your day takes you. Fresh fruit will satisfy sugary cravings, while veggies are there to satisfy with their crisp crunch and hydrating abilities, giving you fullness without bloating and empty calories.
Still, other low-carb snacks can be found in protein-rich foods like nuts and nut butter, protein bars and shakes, eggs, seeds, and even meats like beef jerky and smoked salmon. Read on for an extensive list of delectable low-carb bites for in-between meal times, post-workout, or even social events!
Low-Carb Snack Ideas
Hopefully, your low-carb meals are packed with protein, fiber, healthy fats, and hydrating nutrients – but if you need to fight a craving or satisfy a few hunger pangs between meals or after a workout, here are some delicious and easy-to-prep options for snacking:
Hard-Boiled Eggs
Packed with protein and easy to prep and store, stash one or two hard-boiled eggs in a cold bag if you need to eat them away from home or on the go. If you find them bland on their own, add a dash of salt and pepper and even mix up the experience by smashing them in a bowl with another food or a condiment such as hot sauce, avocado, or a sprinkling of cheddar cheese.
Nuts and Nut Butters
Mixed nuts, especially lower-carb ones such as macadamia nuts, are a satisfying and high-protein treat. If you enjoy nut butter, look for all-natural, no-sugar brands that will give you all the taste and none of the unhealthy additives. Nuts are easy to grab on the go, and many brands of nut butter now come in single-serve packs for spreading on fruit and veggies or eating solo.
Raw Vegetables
It couldn’t be easier to prep some raw veggies like celery, red peppers, radishes, and carrots to add to your snack stash. These are great options to keep your crunchy cravings satiated and to add nutrients and hydration to your daily routine. You can munch these to your heart’s content and not worry about calories, and it’s fun to experiment with different low-carb dips to add even more flavor.
Berries
Berries such as blueberries, blackberries, strawberries, and raspberries are nature’s candy and truly a delight. Best of all, they’re much lower in carbs than most fruits. Add a dollop of heavy whipping cream or a scoop of cottage cheese if you need a bit of protein, and let the natural sweetness satisfy your snack attack.
Olives
Olives are rich in vitamin E, a natural antioxidant, and delightfully salty and rich tasting. You can eat them on their own or crush them into a tasty tapenade with capers, garlic, and olive oil for a creamy, low-carb dip or spread.
Fish
Smoked salmon and tuna are excellent sources of protein and nutrients for a low-carb snack. Both can be eaten on their own, or you can easily blend with a bit of low-carb mayonnaise, chopped celery, salt, and pepper for a tasty salad. Enjoy these options wrapped in lettuce or alongside raw veggie sticks.
Beef Jerky
If you love a salty snack, look for beef jerky that is low in sugar or with no added sugar to keep your carb count low. Beef jerky is a chewy and satisfying way to get quick protein during the day and satisfy any errant cravings or hunger pangs between meals.
High Protein Dips
Plain cottage cheese, Greek yogurt, heavy whipping cream, and no-added-sugar nut butter make excellent low-carb dips in moderation. If you find yourself wanting to try new tastes or add extra flavor, opt for dips like tzatziki (Greek yogurt and cucumber dip) and garlic aioli. Or, experiment by adding condiments to your dips like hot sauce, salsa, flavored olive oil, cinnamon, protein powder, or chopped olives.
What Can I Snack on All Day and Still Lose Weight?
If you notice you are hungry between meals and need something to stifle cravings, reach for snacks that are high in protein, fiber, and healthy fats. These foods will help fill you up so you don’t feel uncomfortably empty between meals. They will also give your body a burst of nutrients to keep your energy levels consistent and your blood sugar from spiking and dropping.
One key factor in sticking to a low-carb diet plan is to plan ahead. Make sure you have plenty of easy-to-grab, pre-cut fruits and veggies in the fridge to pop into an insulated bag for work, errands, or other events, and stock your pantry with mixed nuts, nut butter, beef jerky, and dried fruit. Whenever possible, opt for fresh produce, but shelf-stable types can suffice in a time crunch.
The Healthiest Foods To Snack On
Snacks offer you the opportunity to add more whole foods to your routine and to develop a taste for fresh, nutrient-rich foods–even ones you haven’t tried before! Keep an open mind when it comes to fruits, veggies, and foods that are high in fiber and protein. If you find avocado or hard-boiled eggs too bland, consider adding some salt and pepper–or even mixing them with a favorite seasoning! If certain fruits don’t fill you up, try switching to water-rich vegetables to get a boost of hydration and quell hunger pangs, all the while paying attention to how your body responds to its new fuel.
Switching up your snacks is also essential. Our brains crave novelty, so if you find yourself sighing in boredom over the same old snack of cashews and carrots, try out a new protein bar or switch to grapes and Greek yogurt to soothe your thrill-seeking urges. Dieting is all about creating and maintaining new, better habits that promote sustainable goals. As you make more and more progress in your weight loss journey, you will begin to equate your food choices with your slimmer physique, higher energy levels, and other positive effects on your body and mind.
When Junk Food Cravings Strike
Junk food cravings strike for a variety of reasons, some of them due to lifestyle habits you may not even be aware of.
To avoid falling victim to sudden urges for empty calories, try the following things:
- Plan ahead for meals and snacks
- Eat more protein and fiber
- Hydrate more often
- Don’t skip meals
- Get plenty of regular sleep
- Grocery shop on a full stomach
- Practice mindfulness during meals
- Unwind and de-stress for at least
a few minutes each day
Cravings are completely common and not a sign of weakness; they are rather a signal from your body that it is missing out on something to help it feel better, more balanced, and self-regulated. Explore ways from the list above to make your body feel healthier, and you will no doubt see your cravings begin to dissipate.
Healthy Snacks That Fit Your Weight Loss Goals
Snacks are not the enemy, even if you’re on a low-carb diet plan. Your body is a dynamic and ever-changing entity whose needs shift due to a variety of factors. The only thing you need to focus on when it comes to snacking is whether or not the food you reach for will fuel your body with protein, healthy fats, fiber, and nutrients.
At Arizona Gynecology Consultants, we know how important it is that women have accurate information about how to support their weight loss goals and create sustainable healthy habits. A healthy body, inside and out, can not only enhance your physique but can also complement your mental health and other aspects you may wish to improve upon, such as blood pressure and energy levels.
If you are ready to reach out to our professional medical staff at Arizona Gynecology Consultants, do not hesitate to contact our Phoenix or Mesa locations to schedule an appointment in person or via telehealth. Your well-being matters to us, and we look forward to helping you on your weight loss journey.
Sources:
- Hofmann, S. G., & Gómez, A. F. (2017). Mindfulness-based interventions for anxiety and depression. Psychiatric Clinics of North America, 40(4), 739–749. https://pubmed.ncbi.nlm.nih.gov/28316796/
- Blanck, P., Perleth, S., Heidenreich, T., Kröger, P., Ditzen, B., Bents, H., & Mander, J. (2019). Effects of mindfulness exercises as stand-alone intervention on symptoms of anxiety and depression: Systematic review and meta-analysis. Behaviour Research and Therapy, 115, 37–48. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6462429/
- Goldberg, S. B., Tucker, R. P., Greene, P. A., Davidson, R. J., Wampold, B. E., Kearney, D. J., & Simpson, T. L. (2019). Mindfulness-based interventions for psychiatric disorders: A systematic review and meta-analysis. Clinical Psychology Review, 59, 52–60. https://pubmed.ncbi.nlm.nih.gov/30836763/
Nurse Practitioner
Kristina Calligan is a sub-specialty nurse practitioner in Women’s Health. A native to Arizona she obtained her Bachelor of Science in nursing in 2006 at Grand Canyon University in Glendale, Arizona. Never one to stop striving and achieving all that she could, she completed two master degrees in Nursing Science and Business Administration in 2012. Ms. Calligan joined Arizona Gynecology Consultants in 2009. Prior to working at Arizona Gynecology Consultants, she worked as a nurse in labor and delivery at several local hospitals and a research coordinator in women’s health care.
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