When it comes to weight loss, people think of not eating at all or they restrict their food intake. But this is not needed. Weight loss can happen even with simple foods that are available in your kitchen.

Snacking can be an effective tool for weight loss as it helps keeps you from overly hungry in between meals, which can lead to overeating at your next meal.

Here are some weight loss friendly snack ideas:

 

 

• A small handful of nuts: Research has shown that eating nuts walnuts, almonds, peanuts, pistachios can help you lose those extra pounds. Nuts are packed full of protein and fiber, healthy fats, and various essential nutrients that promote a healthy weight and overall health.

• Fruit plate: Fruit contains natural substances such as vitamins, minerals, antioxidants, fiber, and protect you from chronic diseases and help you shed the pounds.

• Sliced cucumbers: Cucumbers contain cucurbitacin E, a compound that may have anticancer effects

• Carrots: Carrots are among the best sources of carotenoids, including beta carotene, which your body can convert into vitamin A. The carotenoids in carrots may reduce your risk of cancer, heart disease, and cataracts.

• Sprout salad: A very good source of iron, protein, fiber, and potassium that not only provide satiety for long but keeps you on track with your overall health and fitness goals.

• Yogurt: Yogurt with fruit delivers calcium and fiber, plus protein and gut-healthy probiotics. Choose plain yogurt and add your fruit for natural sweetness and fiber. Flavored yogurt often delivers lots of added sugar and extra calories. You can also add nuts for a crunchy taste.

• Roasted chickpeas: They have a meaty texture and a nutty flavor along with plenty of satiating fiber and a little protein-perfect when you're watching your weight. Try roasting them for a crunchy snack that packs up easily. 1/2 cup of chickpeas has about 100 calories, 5 grams of protein, and 5 grams of fiber.

• Salted popcorn: A high fiber snack that requires very little preparation time, is the snack to go to when hungry. 100g of popcorn provides you with 6g of carbohydrates, 11g of protein, and 0g of fats. The nutritional facts define how healthy this snack is.

If you are craving a sweet snack to have with evening tea, swapping out your usual dessert for fresh, sliced fruit might do the trick.

Healthy foods for weight loss:

 

 

• Vegetables: Greens, cauliflower, herbs, carrots, peppers, garlic, eggplant

• Grains: Oats, millet, quinoa, whole-grain bread, brown rice

• Legumes: Lentils, pulses, beans

• Dairy: Milk, unsweetened yogurt, unsweetened kefir, cheeses, curd

• Condiments: Sea salt, pepper, turmeric, ginger, paprika, cinnamon

• Starchy vegetables: Potatoes, sweet potatoes, parsnip, pumpkin, corn

• Proteins: Tofu, dairy products, legumes

• Healthy fats: Olive oil, unsweetened coconut, coconut oil, ghee, sesame oil, avocado, peanut butter

Unhealthy foods to avoid:

 

 

• Sweetened beverages: Soda, fruit juice, sweetened tea, sweet lassi, sports drinks

• High-sugar foods: Candy, ice cream, cookies, rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals, digestive biscuits, sugar

• Sweetened sauces: Salad dressings with added sugar, ketchup, barbecue sauce, sweetened curries

• High-fat foods: Fast foods, french fries, chips, fried foods

• Refined grains and oils: Products including white bread, white pasta, biscuits

Drinks which help weight loss:

 

 

• Fruit smoothies like apple and pineapple, banana or peach, and banana.

• Fruit along with buttermilk made from skim milk

• Coconut water

• Skim masala milk (200 ml) with nuts like almonds, pistachios, saffron, cardamom, raisins with no sugar in it

• Green tea, coffee, sparkling water, Darjeeling tea

Try to incorporate these foods into your diet and see the difference in your body. These foods also control your fat and beat your hunger if consumed properly.