If you’ve always been curious about the Mediterranean diet, now is the ideal time to start implementing it into your lifestyle. Especially if you’re trying to lose weight, the MedDiet has scientific evidence that proves it can help with your weight loss efforts. By following this delicious diet, you can also reduce your risk of many health problems, including heart disease, certain cancers and type 2 diabetes. That’s why we spoke to Amy Shapiro, MS, RD, CDN– the founder and director of Real Nutrition, a New York City-based private practice dedicated to healthily and successfully guiding clients toward their optimal nutrition, weight and overall well-being, who shares with us nine of her top-recommended Mediterranean diet snacks for weight loss.
The MedDiet requires you to eat plenty of fresh fruits and vegetables, along with eggs, nuts, legumes, olive oil, whole grains, fish, poultry and certain dairy products. There are also some items to 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 fuller you stay on fewer calories. This diet also cuts out processed foods and encourages lean protein from seafood, and promotes heart-healthy fats. These foods help keep you full longer, help control blood sugar levels, keeping cravings for processed foods and sugars at bay, and reduce inflammation.”
Now let’s take a look at the best Mediterranean diet snacks for weight loss.
Sliced Apple with Greek Yogurt and Hemp Seeds
This tasty treat provides plenty of fiber, protein, antioxidants and heart-healthy fats, says Shapiro. You don’t have to give up dairy completely if you follow the MedDiet. In fact, you can enjoy products like unprocessed cheese and Greek yogurt.
Dietitians rave about Greek yogurt as a healthy snack or breakfast option for weight loss – and for good reason. One container of low-fat Greek yogurt (156 g) contains only 92 calories and provides a whopping 16 grams of protein to keep you full longer. It also provides essential vitamins and minerals, including 173 mg of calcium and 220 mg of potassium.
Whole wheat toast + avocado + sliced tomatoes + drizzle of olive oil
Spreading whole wheat toast with fresh avocado and topping it with sliced tomatoes and a drizzle of olive oil is an incredibly tasty, slimming-friendly snack. “[It’s] rich in fiber, low in sugar, [and] rich in heart-healthy fats that reduce inflammation and promote satiety,” says Shapiro.
One cup of sliced avocado provides nearly 10 grams of fiber and three grams of protein, both of which promote satiety. In addition, one slice of whole wheat bread provides approximately four grams of protein and two grams of fiber.
Dates filled with almonds
It’s always a good idea to have organic Medjool dates, such as Joolies, on hand when you’re craving a sweet but healthy snack. Make sure to store them in a glass jar with a tight-fitting 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.” One pitted Medjool date provides almost two grams of fiber and one gram of protein.
A quarter cup of hummus + chopped vegetables
Something as simple as homemade hummus with chopped vegetables like carrots, peppers, and celery can satisfy your cravings in a healthy way. Shapiro says this snack option is an excellent plant-based protein source that contains heart-healthy fats, antioxidants and plenty of fiber. Just two tablespoons of hummus provide two grams of fiber and three grams of protein.
Whole wheat Toast + Smoked Salmon + Cream Cheese
In addition to avocado toast, there’s another whole-grain toast option that will support your weight-loss efforts, complete with low-fat or low-fat cream cheese and smoked salmon. “Omega-3 fatty acids, protein and fiber balance blood sugar levels and reduce inflammation,” says Shapiro.
Fifty pistachios
Who can resist a handful of pistachios? These salty, crunchy nuts are perfect when you’re craving something savory, especially when you need a snack on the go. “[Pistachios are a] plant-based complete protein that is also rich in fiber, has a large and satisfying portion size, [and is] rich in healthy fats and antioxidants,” Shapiro explains.
A cup of lentil soup topped with half of an avocado
As previously mentioned, lentils are a staple of the Mediterranean diet. And there’s no denying that a cup of lentil soup on a cold fall or winter day will be perfect.
“Lentils are a great source of plant-based protein that is easier to digest than other legumes and rich in fiber and antioxidants,” says Shapiro. “Topped with avocado, which contains healthy fats, will keep you satisfied for hours.”
Fresh berries and yogurt
Sweet yet tart, fresh berries with yogurt make for 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. “Combine that with Greek yogurt, which is low in sugar and high in protein.”
Dark chocolate + almonds + dried unsweetened cherries
You might be surprised to see chocolate on this list. However, research shows that dark chocolate can help you lower your weight and BMI. That makes it a healthy yet satisfying snack. Combine your dark chocolate with dried, unsweetened cherries and almonds, and you have a keeper!
“Sweet, rich in antioxidants, low in added sugars, [and] Rich 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 drowning in warm butter and salt, think again. Prepare your own at home for a healthy treat. “A favorite among my customers, popcorn is a high-volume snack that is high in fiber, crunchy and satisfying,” reveals Shapiro. “[You can] put your own in an air popper for maximum health, but there are many healthy brands available with avocado oil too!”
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