What snacks should I eat to lose weight? Top 10 low-calorie healthy choices
In the process of losing weight, choosing low-calorie, high-nutrition snacks is key. The following is a list of weight loss snacks that have been hotly discussed on the Internet in the past 10 days. It combines nutritional data and hot topics to provide you with scientific reference.
1. Top 10 popular weight loss snacks on the Internet
| Snack name | Calories (per 100g) | Core advantages | Hot search index (★) |
|---|---|---|---|
| Sugar-free Greek Yogurt | 60kcal | High protein, strong satiety | ★★★★★ |
| Konjac refreshing | 20kcal | Zero fat, low calorie | ★★★★☆ |
| seaweed | 150kcal | rich in minerals | ★★★☆☆ |
| Boiled edamame | 130kcal | Plant protein + dietary fiber | ★★★★☆ |
| Freeze-dried fruits | 200kcal | No added sugar, high in vitamins | ★★★☆☆ |
| Shredded chicken breast | 160kcal | Protein content＞60% | ★★★★★ |
| Zero card jelly | 5kcal | Satisfy cravings with zero calories | ★★★☆☆ |
| Whole wheat crackers | 350kcal | Slow carbs relieve hunger | ★★☆☆☆ |
| Cucumber Sticks + Hummus | 80kcal | Low GI combo | ★★★★☆ |
| Dark chocolate (more than 85%) | 500kcal | suppress appetite | ★★★☆☆ |
2. Principles for choosing snacks for weight loss
1.heat control: It is recommended that a single snack should not exceed 200kcal and avoid hidden sugars (such as flavored yogurt).
2.Nutritional ratio: Give priority to snacks with protein >5g/portion or dietary fiber >3g/portion.
3.Processing method: Freeze-drying > baking > frying, be wary of the high-fat trap under the “non-fried” label.
3. Analysis of hotly searched and controversial topics
1.Do meal replacement snacks work?Recently, a certain internet celebrity meal replacement bar was found to contain 30% more calories than the standard. Please check the nutritional label when choosing.
2."0 sugar" trap: Some brands use sugar alcohols instead of sucrose, which may cause gastrointestinal discomfort. The daily intake is recommended to be <20g.
3.Best time to eat: Eating snacks during the low blood sugar period between 3 and 4 pm is less likely to accumulate fat than eating at night.
4. Dietitian recommended matching plan
| scene | Recommended combination | Total calories |
|---|---|---|
| Office lunch | Greek yogurt + 5 almonds | 150kcal |
| Post-exercise supplement | Shredded chicken breast + cherry tomatoes | 180kcal |
| Satisfy your cravings late at night | Konjac Shuang+sugar-free sparkling water | 25kcal |
5. Things to note
• Avoid eating the same snack for more than 3 days in a row to ensure nutritional diversity.
• When purchasing, check the first three ingredients on the ingredient list. If “white sugar” and “non-dairy creamer” appear, pass them by.
• Consume with 200ml warm water to increase satiety by 20%.
According to the latest "Dietary Guidelines for Chinese Residents" recommendations, snack calories should be controlled within 10% of the total daily intake. Reasonable choices can not only satisfy your appetite, but also help your weight loss goals!
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