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Healthy Snacks Can Be Crucial for Weight Loss

Neil Donaghy | May 14th, 2013

How to Lose Weight Fast with Healthy SnackingTo snack or not to snack – that’s the question facing many dieters, unsure of whether eating between meals is a help or a hindrance to their weight loss plans. Some will forgo snacking altogether, knowing that they can’t help themselves overeating if they don’t stick to three healthy meals a day. For others, periodic snacks are essential to get them through the day.

Healthy snacks, in the right portions, can be a part of any successful diet plan, according to nutritionists. Dr. Michael Kaplan of The Center for Medical Weight Loss – the largest network of weight loss specialists in the country – believes fruit and vegetable-based snacks can be incorporated into a daily regime of healthy meals and exercise.

Says Dr. Kaplan: “Processed foods like chips, crackers, and pretzels are tempting to reach for when you hit that afternoon slump, but the problem is they don’t really fill you up, are high and calories, and provide little nutritional value. But fruit, on the other hand, is the perfect go-to snack with few calories and plenty of nutrients. A full cup of grapes or blueberries clocks in at 100 calories or less. Portion one or two snacks in pre-packaged Ziploc bags the night before work to avoid overeating.”

Everyone has a different idea of what constitutes a satisfying, healthy snack. So if you want to know how to lose weight fast, whilst still satiating your particular mid-afternoon craving, take a look at these ten suggestions for healthy snacking.

Healthy snacks: savory

  • A slice of honey and maple turkey breast, torn in half and wrapped around two bread and butter pickles (80 calories)
  • Five beef olives (45 calories)
  • ¼ cup hummus with 3 sticks of carrot (80 calories)
  • A 1oz package of tuna jerky (90 calories)
  • ½ cup of pumpkin seeds in shells (143 calories)

The above snacks take little to no preparation. If you’ve got time for something a bit more complex, follow this recipe for fresh corn salsa:

  • 1 cup cooked corn kernels (about 2 ears)
  • 1 medium tomato, seeded and diced
  • 1 jalapeño, finely chopped (include seeds for more heat)
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1 garlic clove, minced
  • 1/2 teaspoon salt

To prepare, simply combine all the ingredients in a bowl, and mix together. Cover and let stand about 15 minutes to allow flavors to blend.

Healthy snacks: sweet

  • 1 cup pineapple chunks (78 calories)
  • ½ banana rolled in 1 tbsp frozen semisweet chocolate chips (123 calories)
  • 2 tbsp Better ‘n’ Peanut Butter, 4 sticks of celery (124 calories)
  • 1 package Original Apple Nature Valley Fruit Crisps (50 calories)

All the healthy snacks featured here are low in calories, fat and sugar. Fruit will fill you up and provide nutrients but contain only natural sugars. Items like tuna jerky and turkey breast are high in protein, but relatively low in fat, and, provided you don’t combine them with carbs, won’t make you put on weight.

There’s no shortage of suggestions for healthy snacks online. If you want to know how to lose weight fast, browse the web for more healthy snacks and recipe ideas. Remember to keep your portion sizes small, count those calories and get plenty of regular exercise.

For some people who have failed to attain sustainable weight loss results on their own, physician-supervised weight loss programs have proven highly successful in not only helping people lose weight, but keep it off long-term. Doctors at The Center For Medical Weight Loss will plan a customized daily diet plan, including what snacks to eat and when, based on your individual medical history, lifestyle, food preferences, and weight loss goals. For more information, visit