Snacks when losing weight by 100,200 kcal. Vegetables - effective helpers in the fight for harmony

Instead of embarrassingly eating a chocolate bar, get used to the right snacks - they will saturate the body with vitamins and help you avoid extra calories.

F istashki: 20 nuts, 80 kcal

If you really want something to eat, but don't even have 10 minutes to cook, just buy a bag of pistachios. 20 nuts contain only 80 kcal, proteins and fiber. It's much better than eating a couple of candies!

Banana, 90 kcal

The healthiest and easiest snack option is a regular banana. It contains only 90 kcal, and also potassium, which is useful for the brain and cardiovascular system. But most importantly, bananas are able to cheer up, because they contribute to the release of endorphins in the body - hormones of joy.

Tomato soup, 74 kcal

A small bowl of tomato soup will definitely not hurt your figure and is perfect for a snack. Mix tomatoes and olive oil in a blender, add salt and pepper to taste and enjoy gazpacho, which is good for digestion and completely safe for those who are losing weight.

Cereal without milk, 70 kcal

If during the day you want something to chew on, do not even think about buying chips! It is better to replace them with cereal flakes without sugar and honey - you will satisfy the desire to chew and at the same time you will definitely not get better from such a snack. True, we are talking about a small portion - about 100 grams.

Milk blueberry smoothie, 93 kcal

You can cook a tasty and healthy dessert in no time and not harm your figure. Mix 150 grams of low-fat yogurt and a handful of blueberries in a blender. This cocktail is a source of vitamins B and C, as well as antioxidants, so your conscience will definitely not torment you.

Frozen yogurt, 84 kcal

If you really want ice cream, but you think this treat is too fatty, just eat frozen yogurt. Beat 200 grams of low-fat yogurt with any berry - blueberries, strawberries, raspberries ... And put in the freezer for 2-3 hours. Ready!

Cottage cheese and melon, 100 kcal

Another simple snack can be made with 100 grams of cottage cheese and a few slices of melon. You get protein, fiber, and vitamins, but no extra calories. Dream! In addition, after such a dessert you will feel full for a long time.

Almonds, 15 nuts, 100 kcal

15 almonds work wonders - they have a lot of vitamin E and unsaturated fatty acids, and the calorie content is high enough to saturate the body and allow you to "live" to a full meal.

Baked apple with honey and cinnamon, 95 kcal

The real salvation for losing weight sweet tooth - baked apples. Cut the core of the fruit, add a spoonful of honey and sprinkle with cinnamon, then send this beauty to the oven. Such a snack will definitely not hurt the waist.

Carrots with hummus, 100 kcal

2-3 tablespoons of hummus and carrot pieces (you can not spare them) - the original snack option. Chickpea puree is saturated with protein, and carrots contain beta-carotene, as well as vitamins C and E. In a word, you can’t imagine better.

Tomatoes with feta cheese, 88 kcal

You can make a summer diet snack with a large fresh tomato and 25 grams of feta cheese - cut everything into cubes and season with olive oil. The appetizer has only 88 kcal, but how much benefit and pleasure!

King prawns, 15 pieces, 100 kcal

Shrimp is the most protein-rich product, so it is primarily necessary for those who play sports and keep fit. Boil 15 large shrimp, put in a container and take with you to work. When you want to eat - very useful!

Bitter chocolate, 98 kcal

And the last option for those who still cannot live without chocolate. Replace sweets or milk chocolate with bitter - it is much healthier and less high-calorie. You can eat 2 strips of chocolate a day without a twinge of conscience.

Most people try to avoid snacking between meals for fear of gaining too much. But nutritionists have proven that for full weight loss you need to eat as often as possible, at least five times a day in small portions. It is this mode that will allow you to have a slim figure, maintain health and even improve concentration.

Benefits of snacking

When we eat two or three times a day, eating large portions of food, our metabolism slows down, food is absorbed worse. Under such a system, most of what is eaten can be considered wasted, because this food does not bring any benefit. But the harm from such nutrition is enough, because by eating large portions of food, we overload the digestive system, as a result, it begins to fail, leading to the development of depression, gastritis, irritable bowel syndrome and other serious diseases of the digestive system.

What snacks are considered good for health and figure? Most of them contain empty calories, but do not forget that each product still contains something useful. Each has its own specific properties and nutrients. Some products, such as: dried fish, squid rings or crackers, do not have a very high energy value. But do not forget about the salt content in them. Some types of chips or crisps are low in calories due to special cooking techniques. A small bag of popcorn is also low in calories.

Fruit can be a good low-calorie snack. For a snack, you can eat low-fat cottage cheese or a dairy dessert. You can treat yourself to this even if you are on a diet. Before choosing what to cook for a snack, you need to consider a few basic rules that will help you lose weight faster and at the same time not feel constant hunger:

- Drink a glass of water 20-30 minutes before meals;

- The total amount of water per day should not be less than 1.5-2 liters. If you include bread with bran in the menu, the amount of water consumed should be at least 2 liters per day;

- The time between snacks should be at least 1 hour;

- In the summer months, try to eat as little fermented milk products as possible;

Try to keep your snack under 100 calories.

Diet snacks are foods that are low in sugar and high in fiber.

So when you're "starving," don't fill it with chocolates, muffins, or hamburgers. Here are 12 back alternatives:

Yogurt. Low-fat yogurt is the most useful product. It is rich in calcium, vitamins, minerals, and beneficial bacteria that aid digestion. Yogurt satisfies hunger, and it is also very tasty!
nuts. A variety of nuts are taken with them to the mountains by climbers and other extreme sportsmen. This is a way to quickly fill up with a small amount of food and get an extra boost of energy. Feel free to take almonds, hazelnuts, cashews, walnuts with you as a snack. But don't overdo them when you're tracking calories. To get no more than a hundred kilocalories, you should eat 7 - 8 nuts in one snack. Also, don't eat nuts with chocolate.
Smoothies. These light cocktails of berries and fruits mixed with milk, juice or ice are a real discovery for lovers of something unusual, but healthy at the same time.
Dried fruits. Prunes, dried apricots, figs or regular dried apples and pears are a great alternative to snacks.
Olives. They contain only 68 kcal, but they are a source of healthy monounsaturated fats, rich in copper and fiber, iron and vitamin E.
beans. Beans have a fairly high calorie content (147 kcal), but to have a snack, it is enough to eat only 50-70 grams by boiling them. Beans should be on your table if you want to prevent heart attack, stroke and diabetes.
Baked potatoes. We are talking about one potato, because it contains about 100 kcal. If you use it with the peel, it turns into a dietary product. In addition, one potato contains 1000 mg of potassium, which blunts the harmful effects of sodium and normalizes blood pressure.
Popcorn. Recent studies have shown that the amount of polyphenols in popcorn is up to 300 mg per serving, compared to 114 mg per serving in sweet corn and 160 mg per serving in any fruit. Plus, one serving of popcorn can provide you with 13% of your average polyphenol intake per day. Polyphenols fight cancer and heart disease. But these beneficial substances of popcorn are hidden in the core, not in the white puffed grains. So start chewing...
Hard cheese. 20 grams of this product is great as a healthy and nutritious snack. It is a source of calcium, and the calorie content is 90 kcal.
Eggs. They are well absorbed by the body and are a rich source of B vitamins. One large boiled egg contains 80-85 kcal.
Chicken drumstick. Chicken meat is considered dietary. But for a snack, choose a drumstick. This part contains only 75 kcal.
Chocolate. If you still cannot imagine life without this product, then you can afford 20 g of dark chocolate. It helps to keep the heart muscle in good shape, treats bronchopulmonary diseases and stimulates mental activity. This snack invigorates, because dark chocolate has a lot of caffeine, and its calorie content is 95 kcal.

When buying a shake/smoothie, or making it yourself at home, do not add sugar. Even one spoon will be inappropriate, because these are extra calories, and fresh berries and fruits taste great.
Get in the habit of tossing an apple or banana into your bag before you leave the house: when you're hungry, you won't be able to afford a candy bar knowing there's fresh fruit in your bag.
When choosing yogurt, buy natural, medium-fat and unflavoured: the more natural, the better, and you can add various “flavors” yourself (fruit pieces, cinnamon, nuts).

Dieters and those who lead a healthy lifestyle should know that snacking can be both a great ally in the fight against extra pounds, and the worst enemy of weight loss. To always be in great shape, you need to follow the right diet, namely, adhere to the principle of multiple meals in small portions. But if every time it's time for a snack, you eat sweets and cookies, then with all your desire you will not lose weight, but only gain extra pounds. To always stay in great shape, we invite you to find out which healthy light snacks contain only 100 calories.

1 cup blueberries

Blueberries can be either fresh or frozen. This berry is very useful for vision and health in general. The calorie content of such a snack is 85 calories.

20 grams hard cheese

Hard cheese is also great as a healthy and nutritious snack. This is a source of calcium. The calorie content is 90 calories.

1 large egg

Eggs are highly digestible and a rich source of B vitamins. One large boiled egg contains 80–85 calories.

1 chicken drumstick without skin

Chicken meat is considered dietary. For a snack, choose a drumstick. This portion contains only 75 calories.

1 medium apple with skin

Don't know what to eat during the day? Crack an apple. It is a rich source of iron and other vitamins. One medium fruit contains approximately 70 calories.

Half a baked potato

Potatoes contain many valuable amino acids. In addition, such a snack is not only healthy, but also tasty. Total - 85 calories.

60 grams lean beef

Beef is the leanest meat. In addition, it is a complete source of protein and iron. This snack contains 90 calories.

13 almonds

Nuts are tasty and healthy. Almonds have a beneficial effect on brain function and are a rich source of vitamin E. Calorie content - 90 calories.

1 oatmeal cookie

Very tasty and healthy! 1 piece contains only 65 kcal. Sometimes you can treat yourself by diluting such a dessert with delicious tea or coffee.

1 cup broccoli

You can safely add 3 tablespoons of natural yogurt sauce to broccoli. This cabbage is very useful for the digestive system and is completely non-caloric: only 80 calories.

2 teaspoons olive oil

The medicinal and healing properties of olive oil have been known since ancient times. It is rich in antioxidants and vitamin E. There are 80 calories in 2 teaspoons of olive oil.

3 tablespoons hummus

Adherents of proper nutrition have long paid attention to this healthy chickpea puree snack. It is a healthy alternative to animal protein and contains 80 calories.

2 medium kiwis

2 dried figs

Dried figs retain all the beneficial properties of fresh fruits. This is the record for fiber content. It quickly gives a feeling of fullness and improves the functioning of the digestive system. Calorie content - 75 calories.

100 grams low-fat fruit yogurt

Yogurt with fruit is perhaps the most delicious snack you can think of. Of course, we are talking about natural yogurt, and not a product with additives. Total - 85 calories.

200 ml vegetable soup

Vegetable soups rightfully belong to the category of dietary. One of these contains approximately 50 calories. Tasty, satisfying and healthy.

1 piece of grain bread

1 slice of such bread contains a large amount of fiber, vitamins B and E, minerals. And the calorie content is 65 calories.

150 ml pomegranate juice

Pomegranate is very useful for the prevention and treatment of diseases of the cardiovascular system. In addition, this fruit improves the condition of the teeth, improves mood and protects against cancer. Calorie content - 90 calories.

Proper snacks are an integral part of the nutrition of people who adhere to a healthy lifestyle and carefully monitor their body parameters. Their main tasks are to fill the body with energy and get rid of hunger and discomfort. Snacks popular among people, sandwiches on first grade wheat flour and milk chocolates will not cope with them.

Undoubtedly, they will satisfy the desire to consume a huge amount of tasty and high-calorie food, but not for long. Literally in 40-60 minutes, hunger will reassert itself. The only way to saturate the body for a longer period is to stock up on recipes for healthy snacks up to 200 kcal, which will save you from overeating in the evening after a tiring day at work and help you lose or maintain weight at the same level.

MedAboutMe offers you to get acquainted with 10 snack options that will not harm your figure or health.

Fresh fruits and berries are effective helpers that can not only satisfy the feeling of hunger and restore the skin to its former attractiveness and beauty, but also eliminate extra pounds. In addition to the exciting aroma and sweet taste, they boast a high content of nutrients (vitamins, macro- and microelements and other components required by the body for normal functioning).

Among fruits, special attention should be paid to apples. One apple weighing 150 g contains about 70 kcal. But this is not the only advantage of the product. Apples are famous for their high content of organic acids, which improve digestion and metabolism, and promote fat burning.

2. Vegetables are effective helpers in the fight for harmony

As a healthy snack, it is not forbidden to use fresh vegetables. Nutritionists recommend giving preference to red and yellow bell peppers, tomatoes, cucumbers, beans, peas and carrots. Vegetables can be consumed both separately and as part of salads seasoned with vegetable oil, such as olive or sesame. These oils will add piquancy to vegetable salads.

And greens - parsley, dill and coriander (cilantro) will perfectly cope with this task. They are also good for health and are not able to harm the figure. But you should forget about salt. Maybe at first the salad will seem tasteless, but over time it will become a habit. A classic salad of bell pepper, cucumber and tomato (50 g each), dill and parsley (10 g each) and a tablespoon of olive oil contains only 130 kcal.

3. Natural yogurt - energy for the whole day

Natural yogurt is a very healthy and satisfying product. It can be used as a snack, both at home and at work. The only caveat, yogurt should be without dyes and additives, otherwise such a snack will not bring any benefits. Along with other dairy products, yogurt is famous for its high content of carbohydrates and proteins, organic acids, vitamins and minerals (including manganese, zinc, iron, etc.).

Yogurt helps to increase efficiency by charging the body with energy. Moreover, it normalizes the work of the gastrointestinal tract, does not cause heaviness and discomfort, which threatens all kinds of fast foods and other high-calorie foods. To make a snack with yogurt not only healthy, but also tasty, you can add some fresh berries to it. If we talk about numbers, then a 100-gram jar of yogurt contains about 57 kcal.

Women who monitor their weight and are in the fight against body fat almost always include cottage cheese in their diet. And it is right! Dairy-free diets are unthinkable. Cottage cheese has a low calorie content (for example, 100 g of 1% cottage cheese contains 79 kcal), and, despite this fact, reduces cravings for sweets and lowers blood glucose levels. The protein that is part of the product is easily absorbed by the body; calcium strengthens bones, teeth and hair; and riboflavin (vitamin B2) normalizes metabolism, without which weight loss is impossible.

5. Boiled poultry meat is a great snack option.

It's no secret that boiled poultry meat has a low calorie content (for example, there are only 139 kcal per 100 g of boiled chicken breast), respectively, it is ideal for snacking. Poultry meat in a matter of minutes satisfies the feeling of hunger and promotes weight loss, of course, if the diet is balanced and does not include high-calorie foods. Poultry meat has a unique composition, it is rich in vitamins B3 and B6, selenium, phosphorus and complete natural protein. Moreover, according to the latest indicator, it is ahead of the beloved by many pork.

6. Steamed fish is the key to a beautiful figure

Steamed fish will be a great snack during a diet. In addition, it will support beauty and health due to the increased content of Omega-3 and Omega-6 fatty acids, vitamins (A, D, thiamine, riflavin, nicotinic acid and cyanocobalamin), macro- and microelements and other useful components. Fish is an indispensable product for weight loss, it can be used both for a full meal and for snacks. For the latter, it is desirable to use sardines (per 100 g - 124 kcal), cod (per 100 g - 73 kcal) and trout (per 100 g - 102 kcal).

Undoubtedly! Despite their high calorie content, nuts are on the list of foods that are ideal for healthy snacks. The main condition is not to exceed the quantity. For example, 100 g of walnuts contain 654 kcal, the average weight of one peeled nut is approximately 4 g, respectively, in 5 pieces - 130 kcal. This amount will be quite enough to get a feeling of fullness for a long period. Similar calculations are carried out in relation to other nuts. Almonds, cashews and pistachios are also suitable as snacks. You have to be very careful with the latter.

8. Dried fruits are a great alternative to sweets

Dried fruits are far from the last place in the diet. Of course, they are high in calories, but this does not negate their positive impact on the body. It is more important to know the measure here. Fructose must be present in the diet of every person, otherwise, performance will decrease, memory and mood will deteriorate. So that stress and fatigue are bypassed, healthy dried fruits should be used as snacks, not chocolates and cake with butter cream. So, 50 g of dried apricots contain 107 kcal; in 50 g of prunes - 115 kcal; in 50 g of raisins - 132 kcal. It should be noted that 50 g of dried fruits will be quite enough to maintain good health.

9. What about your favorite sandwiches?

And these products as healthy snacks will be appropriate. We are not talking about high-calorie sandwiches with wheat bread, butter and a huge slice of smoked sausage or cheese, not at all. Such an abundance of weight loss is not conducive. And if you make a choice in favor of sandwiches based on pita bread, fresh vegetables, herbs and boiled meat, then those extra pounds will not make themselves known. For example, in a pita bread sandwich, which includes 60 g of boiled chicken breast, 30 g of tomato, cucumber and white cabbage, 20 g of lettuce, contains 184 kcal. Delicious, healthy and does not harm the figure.

Recently, among people who adhere to a healthy diet, cocktails called smoothies are popular. They are nutritious and low-calorie mixtures made by mixing vegetables, fruits and dairy products with a blender until a homogeneous mass is obtained. By the way, smoothies are not only a great snack, but can also be a substitute for a full meal. Smoothies do an excellent job of satisfying hunger and losing weight. So, a smoothie, which contains 50 g of raspberries, strawberries, blueberries and bananas, and 30 g of 1% cottage cheese contains about 146 kcal.

Instead of embarrassingly eating a chocolate bar, train yourself to eat the right snacks - they will saturate the body with vitamins and help you avoid extra calories.

Pistachios: 20 nuts, 80 calories