All of us are able to exercise on a daily basis with various levels of intensity.
There are various exercises available as well that can keep the everyday schedule interesting and the person motivated.
The main problem that arises is because of the diet.
Most people find it hard to stick to a particular kind of diet because of the lack of variation as the foods that are known to be beneficial in case of obesity are limited.
This article brings to you a variety of snacks which you can never get bored of consuming. You can combine these with other food items which are healthy or enjoy them alone.
The list here consists of snacks that are rich in proteins, low in fat, help in reducing body fat and are also a great source of antioxidants.
There are free radicals that can be present in our body as a result of reactions occurring due to the immune system of our body such as inflammation, especially in case of obesity.
These free radicals have unpaired electrons and aim to balance themselves by obtaining electrons.
The source of these electrons could be the membranes of the cells in our body.
Hence these radicals are capable of damaging our body to a great extent.
And this is prevented by the antioxidants that one can consume.
Antioxidants neutralize these free radicals.
They provide the electrons that are required by the free radicals. The free radicals can be reactive oxygen species (ROS) or even hydroxyl ions.
At times, processed, unhealthy foods can also introduce free radicals in the body.
The fat cells in the body store toxins and the breakage of these fat cells also produce free radicals and lead to the release of toxins in the body.
This is prevented by the body as a defense mechanism and this is why many people reach a plateau. They are stuck on that weight and fail to shed pounds after that.
Antioxidants help in eliminating these toxins as well as free radicals.
Table of Contents
10 Delicious Snacks That Can Help You Lose Weight
To know more about what snacks you can consume in order to accelerate your weight loss, read on!
This food can be consumed as a snack,it can be had alone, or with a combination of various other things, including fruits, nuts, dried foods- whatever you may choose.
Being a probiotic, yogurt can help our body get rid of the microorganisms that are bad for our body and help increasing the good bacteria.
It is also a good source of calcium, magnesium, potassium, zinc, iodine and vitamin B-12.
A study proved that high consumption of yogurt over time led to lesser amount of weight gain.
Consumption of yogurt has also been linked to a reduction in waist circumference, body fat as well as body mass index (BMI).
It can hence be used in the management of obesity.
What does this mean? Yogurt can help with weight loss as consumption upon a regular basis has been shown to promote more of lean mass, loss of fat as well as BMI.
Berries are known to boost metabolism, enhance the burning of calories and besides that, they are a storehouse of antioxidants and vitamins.
According to an animal study, which involved the consumption of blueberry and mulberry, a reduction was observed in the serum cholesterol, leptin secretion, insulin resistance and it also inhibited weight gain.
Acai berries have gained popularity as well because of their antioxidant potential. They are rich in an antioxidant known as resveratrol, which has been known to regulate insulin sensitivity, reduction in body weight, fat mass, and BMI.
In a study published in the “Nutrition Journal” in the year 2011 reported that when obese adults incorporated a 100g of acai berries into their diets for a period of 1 month they noticed a drop in their total cholesterol and LDL levels.
Also, the blood glucose and insulin levels were regulated.
What does this mean? Berries are high in antioxidants, such as resveratrol and are capable of enhancing insulin sensitivity and decrease hyperglycemia and high cholesterol levels.
Fruits can be your best friends when you aim to lose weight. They are refreshing, taste good and provide the body with tremendous benefits.
They are also a rich source of fiber and this leads to a slow release of sugar into the bloodstream.
Pomegranate triggers weight loss. It has antioxidants such as anthocyanins that attenuate high lipid levels and also prevent the onset of insulin resistance.
An animal study also reported that pomegranate could help in the amelioration of obesity.
Grapefruit, if consumed before meals can lead to a good amount of weight loss. Patients suffering from metabolic syndrome can also benefit from it.
Apples contain abundant fiber as well as phytochemicals that add to their benefits. These include quercetin, chlorogenic acid and catechin and they work against cardiovascular diseases and also help in weight loss.
What does this mean? Fresh fruits such as apple, pomegranate and grapefruit aid weight loss because of the antioxidants present in them, such as quercetin and anthocyanins and also fiber. They attenuate the risk of acquiring cardiovascular diseases and also weight and body fat.
Dark chocolate is made up of cocoa and contains polyphenols.
It hence regulates the number of substances in the body which lead to inflammation and attenuates the chances of atherosclerosis, a condition where there is a gradual build-up of plaque or fat and cholesterol on the walls of the arteries.
When dark chocolate was introduced into the diets of normal weight obese women for a period of one week, it resulted in an increase in theHDL (high-density lipoprotein cholesterol) levels, which is considered to be the good cholesterol and a decrease in the waist circumference, and the total cholesterol/ HDL cholesterol ratio.
Proteins that are present at the time of inflammation were also reduced.
What does this mean? Dark chocolate contains polyphenols that reduce the risk of atherosclerosis and also regulate the cholesterol levels.
Scientifically called Prunus dulcis, almonds were always popular in the Indian as well as Egyptian diets.
They originated in middle and Southeast Asia. Now, the largest producer of almonds is the US.
Almonds are basically the seeds of almond trees.
They help in strengthening of the immune system and also reduce the risk of cardiovascular diseases. One almond contains 7 calories.
An ounce of almonds consists of 3.5 grams of fiber which is excellent for those trying to lose weight as fiber forms the bulk of the food and also helps to clear up the digestive tract.
Almonds, when consumed in the form of snacks, have proven to reduce hunger as well as diminished the desire of eating later in the day.
Also, when consumed every day, the consumers lowered their overall calorie intake.
Linoleic acid, the healthy fatty acid present in almonds promotes satiety and appetite control, thereby preventing overheating.
They also contain an amino acid known as arginine which helps in the maintenance of a healthy heart. It has cardioprotective effects and also acts as a vasodilator.
What does this mean? Almonds contain very few calories, consist of healthy fats ( linoleic acid), reduce the appetite and consist of an amino acid called arginine that protects the heart.
Not only is this delicious food low in calories, but it also packed with proteins that can speed up the weight loss process. 226 grams of cottage cheese has 28 grams of protein.
It is made using pasteurized cow milk which is curdled.
It can be made according to requirements- such as low in fat, lactose, and sodium.
It has a mild flavor and can be easily transformed into a yummy side-dish or snack when a proper ratio of herbs is used to garnish it, or sauté it a bit. Cottage cheese consists of the protein known as casein.
Approximately 70% of the calories present in cottage cheese are because of the proteins in it.
A high protein diet (such as that consisting of casein)contributes to better appetite control and an increased feeling of fullness and satiety. High protein diets lead to better weight and fat loss when compared to low-protein diets.
What does this mean? Cottage cheese consists of a high level of proteins such as casein which promote satiety, fullness, and hence contributes to weight loss.
Linum usitatissimum, or linseeds originated in the Middle East around a thousand years ago. These are oilseeds and can be easily incorporated into the diet- they can be ground, roasted or even baked.
The high fiber content, as well as omega-3 fatty acid content, make flaxseeds capable of attenuating high lipid levels and working against atherosclerosis.
Flaxseeds are also a rich source of ALAs (alpha-linolenic acid) and this is a healthy fatty acid which has been known to combat the risk of cardiovascular diseases.
Women suffering from polycystic ovarian syndrome can also benefit from it as it is a result of high levels of androgens and may lead to obesity.
Flaxseeds can regulate hormonal levels, thereby helping those who are on a weight loss plateau.
What does this mean? Flaxseeds are high in fiber, omega-3 and alpha linolenic fatty acids which altogether reduce the risk of cardiovascular diseases, atherosclerosis and obesity. They also have antioxidants called lignans which prevent inflammation and promote weight loss.
Hummus is a healthy, thick, creamy spread made out of chickpeas, garlic, olive oil, sea salt and tahini (which is nothing but ground sesame seeds). Lemon can also be added.
It was popular in the North African and Middle east counties, but now it has gained popularity worldwide and is incorporated into the diet by those trying to shed some pounds.
A study published in “Journal of the American Dietetic Association” in 2008 reported that the consumption of chickpeas reduced LDL as well as insulin resistance.
Chickpeas are also rich in manganese, magnesium and vitamin B6.
Consumption of olive oil leads to a decline in LDL, triglycerides, BMI, weight and waist circumference. It also results in the rise of HDL. So does sesame oil- it has a similar impact on the lipid levels.
What does this mean? Hummus has components such as chickpeas, olive oil and sesame which regulate cholesterol levels as well as insulin resistance and sensitivity. It results in an overall fat loss.
Eggs have always been a popular component of a healthy diet. They are a very good source of proteins ( egg white).
There were many controversies regarding the fact that eggs can elevate cholesterol levels.
However, according to a review, if up to one egg was consumed on a daily basis, it did not increase the risk of stroke or other cardiovascular diseases. But diabetic individuals should keep their egg consumption under check.
Hence, restrictions associated with the consumption of eggs should not be generalized among all individuals as they have other benefits as well.
They are a rich source of zeaxanthin and lutein which are antioxidants and prevent the damage that obesity can cause to the body.
When obese individuals were to incorporate eggs into their diets in place of bagels for a period of 8 weeks as their breakfast, it enhanced their weight loss. Obese women also consumed eggs for breakfast and observed prolonged satiety.
What does this mean? Egg consumption does not lead to a rise in cholesterol and risk of heart diseases in all individuals. They rather prolong satiety, aid weight loss and are also a good source of antioxidants and proteins.
Avocados are indeed very unique fruits.
They have been used in sandwiches, salads and a dip called Guacamole.
Some people also use them on bread as a spread because of their creamy texture.
They are a package of essential nutrients such as vitamins A, B, E, C, and K. They also contain iron, copper, potassium, magnesium, fiber as well as proteins.
Persea americana (scientific name for avocados) are found at the fruit growing on the avocado trees. Avocado pulp has been known to benefit cardiovascular health.
Avocados are rich in the monosaturated fatty acid called “oleic acid”, which has been observed to help in the loss of fat mass in an animal study.
The fatty acid also protects the cells of the body against oxidative stress.
When individuals suffering from high levels of cholesterol introduced avocados in their diets, they observed a decrease in triglyceride levels and an increase in the HDL (high-density lipoprotein cholesterol, or the good cholesterol) levels.
They also enhance the take up of antioxidants known as “carotenoids”. They hence enhance the nutrient value of the food (plant-based) which we consume.
What does this mean? Avocados are a very healthy options for those trying to shed body fat as they attenuate high levels of cholesterol, are packed with proteins and vitamins and also promote antioxidant absorption from plant based foods.
All the snacks provided above help in a number of ways in controlling the risk of cardiovascular diseases, complications caused due to obesity and also prevent further weight gain.
However, one must not solely depend on these and also get some physical exercise.
These foods can also be combined with other low-fat nutritious foods if you feel like getting creative with what you cook.
Though one must always keep in mind that persistence is the key to the achievement of any goal. Hope the variety of snacks mentioned above keep you persistent and motivated enough!
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