29 Sep Best Healthy Snacks for Weight Loss – Low Calorie Evening Indian snacks
Snacking is necessary when you are on a diet, given the rule of eating 5-6 times in a day for effective weight loss. But the catch is to eat less, watch your portion sizes and make sure that you eat food that is nutritious.
Snacks should also be in low calories and fat burning since you need to watch your daily caloric intake, which you mustn’t cross. At the same time, the snacks you eat should be filling, which will keeps you full between meals, hence avoiding binge eating.
Here we have compiled list for you of 16 vegetarian, tasty, easy and healthy Indian snacks for your weight loss diet. Which help making you full, are nutritious and effectively burn fat.
#1. Roasted Chana
Roasted chana is one of the most commonly used snacks in India, which can also be easily carried along in your office and used as an office snack. Dry roasted chana is easily available in all grocery stores and possesses high amount of nutrition.
One bowl of roasted dry chana contains 12.5 grams of fibre, which makes it a filling snack. It is also low in glycemic index and in calories (one fistful of roasted chana contains 46 calories).
When and how much – Roasted Chana can be eaten once or twice in a day, depending on your hunger, weight watchers mostly eat that in evening. One fistfuls of roasted chana should be enough quantity for one snacking meal. Check out many tasty ways to eat roasted chana and its health benefits.
#2. Mixed Nuts- Almonds, Walnuts, Pistachios
Being low in carbohydrate content, high in healthy fat content and rich in protein, nuts are another healthy snack option. They can be used as an easy office snack and can be easily carried around with you.
Mixed nuts, notably include almonds, walnuts and pistachios. Almonds are rich in antioxidants and protein, along with a good amount of good fat. They help in lowering down the blood pressure, reducing belly and body fat, and effective weight loss.
Walnuts are another rich source of unsaturated fats, which are healthy for our heart. They lower down the bad cholesterol and aid in quick weight loss.
Pistachios are a yummy and healthy snack option which helps in keeping you full through its high fiber content. They effectively burn fat and make you look slimmer.
When and How much – Mixed nuts can be eaten once or twice in a day, depending on your hunger. One small bowl of mixed nuts is sufficient for one snacking meal.
#3. Roasted Paneer with Flaxseeds and Cinnamon
Another good evening snack, all the ingredients in this recipe, Paneer, flaxseeds and cinnamon are healthy and are quite effective in helping you to lose weight.
- Paneer is high in protein content, which helps you to synthesize your muscles and build them. Built muscles give you a toned and slimmer look.
- Flaxseeds are rich in Omega 3 fatty acids and low in carbohydrate content which makes them a healthy snacking ingredient.
- Cinnamon is another wonder food for those who are trying to lose weight. It effectively boosts metabolism which helps in losing weight and burning more calories.
When and how much – This meal can be taken as a post lunch snack, with no more than 50 grams of paneer, 1 teaspoon flaxseeds powder and 1 teaspoon of cinnamon powder.
4. Cucumber Tomato Salad with Spices
Salads are always a low fat, safe and delicious option when on a diet. The two simplest Indian ingredients to be used in this salad are cucumber and tomatoes. Cucumber being low in calories and high in water content makes you feel full without adding on extra calories. It is also rich in antioxidants which help you to get rid of your body toxins.
Tomatoes are helpful in regulating your appetite and increasing metabolic rate. They also help in reducing inflammation and water retention. For the spices, you can add red chili powder, which again helps in burning fat due to its thermogenic properties.
How much – You can have 1 bowls of this quick salad as a snacking meal, 1-2 times a day.
Also Read – Many more tasty ways to eat low calorie cucumber
5. Pomegranate seeds and Apple Fruit Salad
Fruits are highly preferred by most people who are on a diet. The most commonly used fruits are apple, pomegranate, pineapple and watermelon. One medium sized apple (around 100 grams) has only 52 calories. It is also rich in fiber which keeps you full for longer.
Pomegranate seeds are also high in fiber and they help in lowering down the blood pressure.
Pineapple is rich in antioxidants which will help you steer clear your toxins from the body. Eating it can help you feel full due to its high fiber content.
Watermelon contains about 92 percent water, which helps in reducing water retention and keeping you full. It slows down digestion and burns fat.
How much – You can have 1 bowl of this quick fruit salad as a snacking meal, 1-2 times a day.
Also Read – 12 most weight loss friendly fruits to burn fat
6. Sprout Salad with Spices (Moong Sprouts)
We have talked about different sprouts for weight loss earlier and their major health benefits. Moong sprouts are highly rich in nutrients, extremely low in calories and fat.
Another easy recipe, to prepare the salad, you just need to add lemon juice, chopped tomatoes and cucumber, salt, pepper and red chili powder to sprouted Moong. Eating sprouts regularly can effectively help in weight loss by its filling properties and being low in calories.
They are helpful in reducing blood cholesterol levels and detoxifying blood. We have already discussed the benefits of adding tomatoes, cucumber and red chili powder in your diet. Lemon has antioxidant properties which help in detoxification of the body and burning fat.
How much – One small bowl of this salad can be consumed between the meals.
7. Spicy Corn Chaat – Yum
Chaat One of the most satisfactory and mouthwatering snack for Indians.
Recipe is easy, to prepare this chaat, add chopped onions, tomatoes, lemon juice, red chili powder, chaat masala and salt to boiled corn kernels.
Corn is loaded with antioxidants and fiber, which helps in detoxification of the body and helping you to keep full. Onions are low in calories and high in fiber. We have already discussed the benefits of tomatoes, lemon juice and red chili powder in weight loss.
When and how much – One small bowl of this salad can be consumed as a snacking meal for lunch or evening.
8. Sweet Potato Chaat
Sweet potatoes are high in fiber and water content, and low in calories. It is one of the most debated food ingredients when it comes to weight loss. But seeing its composition, we can say that sweet potatoes help in losing weight and give other health benefits as well.
Simple Recipe – To make this chaat, you need to add grated carrot, lemon juice, red chili powder, salt, chaat masala and other chopped vegetables (optional) to boiled sweet potato.
Carrots are beneficial in weight loss as they too are low in caloric count and keep you full by slowing down the digestion process. Just one small bowl of this chaat is recommended for consumption in a day as sweet potatoes are high in sugar content.
9. Raw Peanuts
Another popular office snack, peanuts are beneficial in reducing heart risks. They are rich in antioxidants and monounsaturated fats. You must have heard about the recommended consumption of peanut butter on a diet. It is due to the presence of healthy fats in peanuts.
When and how much – You should not consume more than one handful of peanuts in day as they are high in calories.
10. Low Fat Yogurt with Soaked Chia Seeds
Low fat yogurt and chia seeds, both are important for losing weight and can form for a delicious snack. Being rich in vitamins and protein content, yogurt helps in building muscles, which makes you lose fat. The calcium content present in yogurt helps in lowering down cortisol production, which ultimately cuts down belly fat.
Chia seeds are rich in fiber content which helps in keeping you full for longer and gives you extra energy to work the body fat off.
How much and when – You can have this recipe or combination food as a evening snack or as an after- dinner dessert. One small bowl is recommended for consumption.
Also Read – Specific effective Chia Seeds Weight Loss Method
11. Oats Snacks – good for brunch or mid day
Oats is one of the top food items to have a high content of soluble fiber, which helps in filling your stomach faster and keeping it full for longer hours. It also helps in reducing the absorption of cholesterol in your blood. It also helps in boosting your metabolism, which helps in burning calories faster.
Oats are a wholesome food item, which should be necessarily included in your daily diet for weight loss. There are many ways of doing so by preparing a number of oats recipes such as simple oatmeal cooked in milk or oatmeal cooked in simple vegetables and spices. You can also prepare some healthy delicacies such as oat pancakes or oatmeal cookies.
How much and when – Oatmeal cooked in milk or veggies can be eaten for breakfast in the quantity of one bowl. Other oatmeal recipes such as pancakes and cookies should be taken moderately, say 1-2 pieces in a day, as they are high in calorie count.
12. Khichdi Moong Chawal
Another great evening Indian snack. Our traditional and most preferred Indian recipe is khichdi. Moong chawal khichdi is highly used as a light snack or meal, especially by those who are on a diet. Moong dal being rich in protein and fiber helps a lot in losing weight. Protein helps in building lean muscle mass and burning fat, and fiber keeps you full for longer.
What’s more, it is low in calories as well. Thus it forms for a complete weight loss snack. This recipe can take less than 30 mins to be prepared and is quite delicious as well.
When and how much – You should generally have this as a pre- dinner meal or as lunch or dinner. One bowl of moong dal khichdi is filling and appropriate.
One of my personal favorite snacks, popcorn is another light yet filling snack which is enjoyed by most of the people on a diet. You should always consider air popped popcorn instead of butter or oil- greased popcorn, topped with a bit of olive oil or plain.
Popcorn is extremely low in calories (one cup of air popped popcorn contains only 32 calories). It is also rich in fiber which keeps you full for longer hours without straving.
How much – You can pop one cup of dried corn kernels per day and it can be consumed as an evening snack.
14. Dates to Satisfy Your Sweet Tooth
A highly nutritious snack or food item dates, which are extremely rich in iron and all essential vitamins and minerals. Nicotine content in dates helps in proper digestion process and in boosting immune system.
Dates are also rich in antioxidants, which help in detoxification of the body. Along with it, there is a high content of protein and fiber present in dates which build muscles and keep you full, respectively.
Limitation – Since dates are high in sugar content (4.5 grams in one small date), consuming only around 5 dates per day is advisable and it should not exceed your daily caloric intake.
15. Phool Makhana Namkeen
A typical Indian snack, phool makhana is also known as lotus seeds or fox nuts. These are a healthy and wise option to switch with unhealthy snacks, and they are delicious as well. Phool makhana have a high protein content, which helps you to burn fat. It is also high in fiber at the same time, and keeps you full between meals.
Recipe for Weight loss – You can simply roast them with very little oil and add red chili powder, salt and chaat masala to make them delicious.
How much – One bowl of makhana can be consumed as a snacking meal per day.
16. Dark chocolate
This is the best option for those who have a sweet tooth and cannot resist sweets or chocolates while on a diet. First and foremost, dark chocolate can cut your cravings and help you from binge eating, hence saving you from exceeding the caloric intake. Certain flavanols present in dark chocolate burn body fat and decrease blood sugar level. Dark chocolate also helps in reducing inflammation and stress. Inflammation reduction can help you look less swollen and work for your overall body image.
One piece of dark chocolate contains around 55 calories. During weight loss diet, it is recommended to have just one piece per day and not more as it can quickly add on to your daily caloric intake.
All these healthy snacks are simple to access, easy to make and delicious to eat. To add on, these are extremely healthy and help in watching your daily caloric intake. All the additional nutrition associated with each help in promoting overall health along with healthy weight loss. You can work on some of these combinations for each day in a week and prepare your own low calorie, high nutrition diet.
NOTE - Friends, I am not dietitian or Doctor, I write information here on the basis of my own 25 kilo weight loss experience and sometimes from online research. Please take doctor advice before applying any tip, as each and every human body is different.