The science of weight loss is simple. Eat less, move more, lose weight. Applying this practice in real life however is often the tough part, especially when many “healthy food” choices are not always best for fat loss.
Some of the most nutrient dense pre-made snacks and natural foods are high in fat. This can have a massive effect on calorie count and can impact your weight loss goals, sometimes without you even knowing.
If your primary goal is fat loss, just because something is listed as “healthy” does not mean it will be the best option for you. A calorie deficit is essential for fat loss to occur, and too many calorific healthy snacks like nut bars or balls will soon have you going over your macros.
Snacks for Weight Loss
• Lean protein like chicken, fish, eggs and protein shakes
• Cooked and raw non-starchy vegetables
• Low sugar fruits like berries
• Small portions of fats including nuts
• Small portions of dark chocolate to satisfy chocolate cravings
The best snacks for fat loss are those that are low in calories, filling, and nutrient dense. High protein snacks such as grilled chicken, boiled eggs, and whey protein shakes can be great options. They’ll satisfy hunger, add very few calories to your daily intake and provide amino acids to support lean muscle tissue.
Non-starchy vegetables and low sugar fruits such as berries are also great low-calorie snacks. They’re packed with vitamins and minerals. Many pre-packaged snacks like nut and health food bars are often loaded with dried fruits and nuts which increases the sugar, fat, and calorie content. Always stick to fruit in its most natural form, and avoid juices and smoothies as they’ll often contain more fruit than you’d ever consider eating in one sitting, and more calories than a chocolate bar!
While high-fat foods will be more calorific, they’ll also be filling which can help in avoiding cravings and overeating at other meals. If you do opt for a high fat snack, portion control is very important. Fat as a macronutrient has nine calories per gram, which is more than double that of protein and carbs which have just four calories per gram.
Good nutrition is just as important as healthy body fat levels, so do ensure that you’re eating a broad range of natural foods. Calorie counting is not essential for fat loss, and in some instances can be an unhealthy approach, but for most, tracking your macros and calories can be an effective way to ensure that your diet is not ruining your efforts to lose weight.