Weight Loss: Scientifically Choosing Healthy Snacks for Easier and More Consistent Weight Loss Control

Snacking in moderation is a key to healthy weight loss.

Valeria Gronig knows that constantly grabbing snacks from the fridge or kitchen is the biggest culprit in sabotaging a weight loss plan. Snacking was one of the biggest challenges she faced during her three-and-a-half-year weight loss journey.

Like many women, I couldn't lose the weight I gained during pregnancy after giving birth. I often worried about it. But I endured it—until I lost my job. Having free time gave me the decision to lose weight. Pursuing a master's degree played a big role in this. I didn't want to look like a mother of two when I went to school with 20-somethings, coming home to eat candy while studying.

I also used to have a habit of eating snacks I bought for my child. I finally realized I didn't have the same metabolism as my 6-year-old son; I couldn't eat what he ate. After that, I started losing some weight and carefully calculating the fat content of my snacks.

Now I actually snack more than before. My clothing size went from a size 16 to a size 10. I only chose low-fat snacks, eating just a little at a time. For example, I didn't buy highly volatile ice cream, but only low-fat varieties, taking only two scoops each time. I wouldn't bring out the whole box because I knew I'd eat more that way. At first, I was surprised that I could actually be satisfied with eating so little.

What I found hardest to endure was not snacking before meals. Sometimes, while cooking, I'd eat a little more while savoring the flavors. Drinking tea in winter helped me get through this period. In fact, I often find that drinking something is a good way to avoid snacking. In summer, I drink juice, iced soda, and I can even make my own juice popsicles.

This was a wonderful time during my weight loss journey. Actually, there are many delicious low-fat foods on the market, and I can honestly say I'm very satisfied with my eating habits. I've never felt like I've suffered any hardship in terms of food because of my weight loss.

My choice was Dutch pretzels. "Eating Hollandaise pretzels requires slow, deliberate chewing, and it satisfies your craving for a savory snack," says Alice.

Beware of the Fat Trap

Even when eating low-fat foods, overeating is dangerous. Dr. Barbara Rawls, a professor of nutrition at Park University and Pennsylvania State University, and her colleagues analyzed the effects of low-fat foods on women's eating behavior and found that women who ate low-fat foods were more likely to overeat at mealtimes than those who ate high-fat foods.

Dr. Rawls says, "Our conclusion is that low-fat foods can be a trap, tempting us to believe we can eat and drink without restraint."

A simple calculation explains why low-fat foods are a dangerous trap. A small bag of low-fat mini chocolate bars has only 130 calories, but if you eat a whole 7-ounce box, you'll consume 910 calories. Sounds good. But a 7-ounce bag of tortilla chips contains 770 calories.

"Fat can add up quickly, and so can calories," explains Witton. “I tell clients that consuming 40-60 grams of fat per day is more acceptable. Below that, food choices become strictly limited and difficult to maintain. You need to decide: how many calories do you need each day?”

Controlling Appetite
Wheaton says that if you want to satisfy your appetite, you must be able to make wise choices. “We usually just grab whatever's available. When we feel hungry, we hastily buy something from a vending machine or grab a small dessert from the meeting food supply to fill our stomachs, never considering what we need,” she says.

Considering Food Ingredients
As Wheaton says, we often crave texture more than taste. Snacks come in all shapes and sizes: chewy, crispy, refreshing, creamy, cold, sweet, salty—you name it. We often want it all. “If you like creamy, sweet things, yogurt is a good choice. If you want something cold and crunchy, try bell pepper chips. A bottle of ice-cold soda is refreshing and sweet. Bear-shaped chewy candies are sweet and chewy.”

Plan Ahead

“Know that snacking is a spontaneous behavior, so prepare in advance,” says Dr. Lindman. “Keep some rice crackers, dried fruit, or cereal in your drawer, or find a health food vending machine nearby for emergencies.”

Develop a Habit of Moderation

Don’t be influenced by the idea that “the more you eat, the better.” It’s better to take a small portion from a large bag of fries rather than binge-eating. This helps strengthen your self-control.

Resist Temptations

Feeling irritable can lead to unnecessary snacking. Nutrition experts suggest that when you feel like eating, it’s best to keep yourself busy for a while. Food advertisements and people around you eating can trigger your appetite. Finally, Dr. Crusoe suggests avoiding supermarket aisles lined with easily accessible food and checkout lanes overflowing with candy, as they are very tempting.

Let bygones be bygones.

If you indulged in overeating, forgive yourself and forget about it, get back on track.

Treat yourself occasionally. If you're tracking your calorie intake and have already cut back on enough, try something different,” Wheaton says. “That way, you won't feel like you're being deprived of a certain food, and it will greatly increase your chances of successfully losing weight.” "

Control your portion sizes. Snacks are easy to overeat, so choose single-serving items, like an 8-ounce serving of yogurt and a few pieces of fruit. For low-fat fries and pretzels, you can use a snack bag to portion them out.

Treat snacks as a great opportunity to enjoy luxuries.

For some, luxuries are vegetables and fruits. Some options include broccoli slices with low-fat sour cream, a serving of baked sweet potato chips with syrup, low-fat tortilla chips with frozen grapes or bananas, and carrot salad with low-fat mayonnaise or raisins.

New ways to eat popcorn. Popcorn without butter doesn't taste as good. However, with a little creativity, it can taste amazing. Try sprinkling some cheese flakes or a spicy seasoning like pepper or chili powder on top. Alternatively, you can sprinkle some cinnamon or a handful of raisins on top."