by If you’ve always been curious about the Mediterranean diet, now is the perfect time to implement it into your lifestyle. Especially if you are trying to lose weight, there is scientific evidence behind the MedDiet that proves it can help your weight loss efforts. By following this delicious diet, you can reduce your risk of many health issues, including heart disease, certain cancers, and type-2 diabetes. That’s why we talked to him Amy Shapiro, MS, RD, CDN—founder and director of Real Nutrition, a New York City-based private practice dedicated to healthily and successfully guiding clients to their optimal nutrition, weight and overall wellness, shares nine of her favorite Mediterranean diet snacks with for weight. loss.
The MedDiet requires you to eat lots of fresh fruits and veggies, as well as eggs, nuts, legumes, olive oil, whole grains, fish, poultry, and certain dairy products. There are also some items you should avoid, including foods high in sugar, processed oils, sodium, saturated fats, and red meat.
“This diet is helpful for weight loss because it is rich in plants,” explains Shapiro. “Eating more plants has been shown to help with weight loss. Plants are high in fiber and low in calories and fat, so the more you eat, the more you stay on fewer calories. Processed foods are removed this diet also encourages lean protein. from seafood, and promotes heart-healthy fats. These foods help keep you full longer, help manage blood sugar levels, which keeps cravings at bay for processed foods and sugars, and inflammation is reduced.”
Now, let’s get into the best Mediterranean diet snacks for weight loss.
Sliced Apple With Greek Yoghurt and Hemp Seeds
This delicious food offers plenty of fiber, protein, antioxidants and heart-healthy fats, Shapiro tells us. You don’t have to completely cut out dairy when following the MedDiet. In fact, you can enjoy products like unprocessed cheese and Greek yogurt.
Dietitians love Greek yogurt as a healthy snack or breakfast option for weight loss – and for good reason. One container of non-fat Greek yogurt (156 g) contains only 92 calories and provides 16 grams of protein to keep you fuller for longer. It also provides essential vitamins and minerals, including 173 mg of calcium and 220 mg of potassium.
Whole Wheat Toast + Avocado + Sliced Tomatoes + Olive Oil Drizzle
Slathering some whole wheat toast with fresh avocado and topping it with sliced tomatoes and a drizzle of olive oil is a super tasty and weight-loss friendly snack. “[It’s] high in fiber, low in sugar, [and] rich in heart-healthy fats that reduce inflammation and promote satiety,” Shapiro tells us.
One cup of sliced avocado offers nearly 10 grams of fiber and three grams of protein, both of which promote satiety. In addition, one slice of whole wheat bread provides about four grams of protein and two grams of fiber.
Almond-Stuffed Dates
It’s always a good idea to keep organic Medjool dates on hand, like Joolies, when you want a sweet yet healthy snack. Be sure to store them in a glass canister with a tight lid so they are easily accessible.
You’ve probably added dates to fresh fruit smoothies in the past, but what about filling them with almonds? Shapiro says this snack is “sweet yet unprocessed [and] rich in nutrients, heart-healthy fats, and fiber.” A pitted Medjool date provides nearly two grams of fiber and one gram of protein.
Quarter Cup of Hummus + Chopped Vegetables
Something as simple as homemade hummus with chopped veggies like carrots, bell peppers, and celery can satisfy your cravings in a healthy way. Shapiro says this snack option is an excellent plant-based protein source that provides heart-healthy fats, antioxidants and plenty of fiber. Just two tablespoons of hummus provides two grams of fiber and three grams of protein.
Whole Wheat Toast + Smoked Salmon + Cream Cheese
In addition to avocado toast, there is another whole wheat toast option that will support your weight loss efforts complete with low-fat or non-fat cream cheese and smoked salmon. “Omega-3 fatty acids, protein, and fiber will keep blood sugar balanced and inflammation down,” Shapiro tells us.
Fifty Pistachios
Who can resist a handful of pistachios? These salty, crunchy nuts hit the spot when you’re in the mood for something tasty – especially when you need a snack on the go. “[Pistachios are a] a complete plant-based protein that is also rich in fiber, with a large and satisfying portion size, [and is] rich in healthy fats and antioxidants,” explains Shapiro.
A Cup of Lentil Soup With Half an Avocado
As previously stated, lentils are a staple in the Mediterranean diet. And there’s no denying that a cup of lentil soup will hit the spot on a cold fall or winter day.
“Lentils are an excellent source of plant-based protein that is easier to digest than other legumes and is rich in fiber and antioxidants,” says Shapiro. “Topped with an avocado that contains healthy fats, you’ll feel satisfied for hours.”
Fresh Berries and Yoghurt
Sweet yet plump fresh berries with yogurt provide a low-sugar snack that will kick unhealthy cravings to the curb. “Berries are low in sugar, high in fiber, and are a great source of antioxidants that promote longevity,” Shapiro points out. “Pair that with Greek yogurt that’s low in sugar and high in protein.”
Dark Chocolate + Almonds + Unsweetened Dried Cherries
You might be surprised to see chocolate on this list. However, according to research, dark chocolate can help you lower your weight and BMI. That’s what makes it a healthy yet satisfying snack. Pair your dark chocolate with dried cherries and unsweetened almonds, and you’ve got a keeper!
“Sweet, rich in antioxidants, low in added sugar, [and] high in healthy fats and protein, this is a sweet treat that people of all ages will enjoy,” says Shapiro.
popcorn
If you’re picturing movie popcorn drenched in hot butter and salt, think again. Prepare your own at home for a healthy treat. “A favorite among my clients, popcorn is a high-volume snack that’s fiber-rich, crunchy, and satisfying,” reveals Shapiro. “[You can] pop yours for maximum health in an air popper, but there are many healthy brands available popped in avocado oil, too!”
Sign up for our newsletter!
