In India, often there is a long delay between breakfast and lunch, with a gap of at least 5 to 6 hours, and with people leading an extremely busy life nowadays, both physically and mentally, individuals often experience a dip in energy level by mid-morning and look for quick bites to sustain them till lunch. Generally, mid-morning snacks are consumed between breakfast and lunch, typically around 10:00 AM to 11:00 AM. That’s why, having a light snack would help to keep the energy levels steady and stave off hunger until lunchtime. However, the kind of snack you choose can have a huge impact on your subsequent meals. For example, having a big sugary treat will make surely make you hungry shortly after (the big blood sugar spike and subsequent slump are responsible), or ultra-processed junk food with a high amount of calories. In fact, a study done at the University of Australia revealed that eating 30 to 50 gms of almonds can supress appetite and make you eat 300 calories fewer in the subsequent meal! The research focused on the impact of almonds on appetite-regulating hormones and their ability to control hunger. So, the study suggests that incorporating almonds into one’s mid-morning snack can have a positive impact on overall calorie consumption. See, how you can easily shave off by just choosing the right kind of mid-morning snack. So, let’s see what kind of snacks can satisfy your hunger, provide a boost of energy until the next meal, and wouldn’t either derail your weight loss journey either. Ideally, a mid-morning snack should be between 150 to 200 calories,  filling, nutrient dense, and low in sugar. An apple, a banana, all fruits fit the bill, but if you are looking for some extra, all snacks mentioned below fit the bill.

1. Trail Mix:

Remember how we mentioned almonds are a great weight-loss friendly snack that help regulate the appetite hormones? You can add them in a trail mix. For a weight loss-friendly trail mix, you can mix unsalted almonds, walnuts, pumpkin seeds, and even dark chocolate chips (at least 70% cocoa), and air-popped popcorn. Mix well and portion into individual servings or store in an airtight container. This nutrient-dense mix includes almonds and walnuts for healthy fats, protein, and fiber, pumpkin seeds for essential minerals and fiber, and dark chocolate chips of course would give you antioxidants, popcorn well add the “yummy” factor. You can carry this trail mix to office, during travel, just about everywhere!

2. Pistachios and Peanut Butter Energy Balls:

To make weight loss-friendly peanut energy balls, combine a few unsalted pistachios, peanut butter, and just a bit of cinnamon. Blend the pistachios in a food processor until finely chopped, then transfer them to a mixing bowl. Add the peanut butter and cinnamon, mixing well until a sticky dough forms. Roll the mixture into bite-sized balls and optionally coat them with crushed pistachios or cinnamon. Refrigerate for 30 minutes to firm up, and store in the refrigerator for up to a week. These energy balls provide protein, healthy fats, and fiber, making them a nutritious and satisfying snack for weight loss. Also read: “10 Roasted Things To Have As Snacks For Weight Loss.”

3. Rice Cake with Nut Butter:

Rice cakes are generally low in calories, making them a popular choice for people who are trying to lose weight. They provide a crunch factor without adding significant calories to one’s diet. The best thing is that rice cakes can be either enjoyed plain or along with interesting and healthy topping such as peanut butter, humus, avocado, etc. What we would suggest as a quick snack is to spread any nut butter (almond, peanut) on a rice cake and top it off with banana – it’s a yummy snack any health expert would approve. Also read: “Almond Butter or Peanut Butter – Which One is Healthier?”

4. Greek yogurt Bar with Berries and Nuts:

Super easy to make and tastes like dessert minus all the extra calories and sugar. You get protein and probiotics from the Greek yogurt, antioxidants from berries, and healthy fats and minerals from the nuts. To make Greek yogurt bark with nuts and berries, spread Greek yogurt evenly on a lined baking sheet. Scatter berries (strawberries, blueberries) and a few chopped nuts on top (almonds, unsalted pistachios, walnuts), gently pressing them into the yogurt. Freeze the sheet for about 3-4 hours until firm, then break or cut it into pieces, don’t bother about making it visually appealing because it absolutely tastes delicious.

5. Oatmeal and Flaxseed Bowl:

If you are staying at home and looking for something extra, prepare a bowl of oatmeal, sprinkle ground flaxseeds on top along with a handful of nuts and fresh fruit. Flaxseeds provide you ample fiber, and you get the complex carbs from oatmeal, and nuts and fresh fruit are full of nutrients.

6. Roasted Chickpeas:

Roasted chickpeas provide a crunchy texture and satisfying flavor compared to many other traditional snack options like chips or cookies. Chickpeas are a fantastic source of plant-based protein and dietary fiber. Protein and fiber can help promote feelings of fullness and reduce cravings, making roasted chickpeas a satisfying and filling snack. Chickpeas are a fantastic source of plant-based protein and dietary fiber. Protein and fiber can help promote feelings of fullness and reduce cravings, making roasted chickpeas a satisfying and filling snack.

For more such diet-friendly mid-morning snack options, subscribe to the Rati Beauty app. Subscribe to the Rati Beauty app for your weight loss diet plans.

Almond Butter or Peanut Butter – Which One is Healthier?
10 Roasted Things To Have As Snacks For Weight Loss

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