Top 7 Healthy Bariatric Snacks for Weight Loss Success
People often feel like it’s their fault and they should be able to lose weight on their own. But obesity is not about overeating and lack of self-control, says Dr. Kulmeet Sandhu, a surgeon at Cedars-Sinai. (source: cedars-sinai.org)
Bariatric surgery is one of the most effective and quick ways to shed those extra pounds and stubborn fat. However, the alteration in the digestive system makes everything very complex. Once you get done with the surgical produce, the toughest part starts after that. Maintaining control over your eating habits, preferring healthy and nutritious food over junk, and being mindful about your eating patterns.
When it comes to snacking, healthy snacks can help you stay on track, manage hunger, and provide essential nutrients your body needs. To guide you thoroughly on this, Nourish 2 Rise offers personalized diet plans including:
- Bariatric Nutrition
- Renal Nutrition
- Nutrition Supplements
To increase awareness and educate further, we present the top 7 healthy bariatric snacks that are not only delicious but also promote weight loss success.
1. Greek Yogurt with Berries
Greek yogurt is a protein powerhouse, making it an excellent snack choice for bariatric patients. Having Greek yogurt as a snack keeps you full and satisfied all day long while giving essential nutrition to your body. In addition, putting some fresh berries of your choice in a bowl full of Greek yogurt not only acts as a natural sweetener but enriches your body with fiber and antioxidants.
Why It’s Great to Have:
- Contain protein in higher amount
- Low calories
- Gut health friendly
How to Make the Most Out of it :
- Opt for plain, non-fat Greek yogurt to avoid added sugars.
- Top with a small portion of fresh berries or a drizzle of honey for sweetness.
2. Hard-Boiled Eggs
Eggs are the easiest food to consume and that’s why loved by millions of people.
Egg yolks are one of the few foods that naturally contain Vitamin D.- www.val-co.com
Hard-boiled eggs are an easy, portable snack rich in high-quality protein and healthy fats. They have very low calories and offer essential vitamins and minerals, including vitamin D, B12, and choline.
Why It’s Great to Have:
- Rich in protein
- Convenient and easy to prepare
- Keeps you full longer
How to Enjoy:
- Boil a dozen of hard-boiled eggs at the beginning of the week for a quick grab-and-go snack.
- Have these boiled eggs with some salt and pepper or can dazzle some hot sauce if you like it.
3. Veggie Sticks with Hummus
Fresh veggies are an excellent source of fiber and essential nutrients. You can enjoy these crunchy vegetables with a creamy, thick hummus- a Middle Eastern dip that is rich in protein made from chickpeas, providing a satisfying and nutritious snack. Carrots, celery, bell peppers, and cucumbers are all great choices for dipping.
Why It’s Great to Have:
- High in fiber
- Rich in vitamins and minerals
- Hummus adds protein and healthy fats
How to Enjoy:
- Dice and slice your favorite veggies and store them in the fridge for easy access.
- Choose hummus with minimal ingredients to avoid unnecessary additives.
4. Cottage Cheese with Pineapple
Enjoy cheese when you are on a weight loss journey. Sounds strange? Cottage cheese is rich in antioxidants and an ideal snacking option for bariatric patients. If you want to make it more healthier, try pairing it with pineapple slices.
Why It’s Great to Have:
- High in protein
- Low in fat
- Pineapple adds vitamin C and natural sweetness
How to Have Fun:
- To cut calories, go for non-fat or low-fat cottage cheese.
- Stir in a tiny amount of canned pineapple with its own juice or chunks of fresh pineapple.
5. Edamame
Edamame, or young soybeans, are a fantastic source of plant-based protein and fiber. Calorie deficit, edamame is rich in vitamins and minerals, including iron and magnesium.
Why It’s Great:
- High in protein and fiber
- Low in calories
- Contains essential vitamins and minerals
How to Enjoy:
- Purchase pre-shelled edamame for convenience.
- Add seasoning of sea salt or try it with lemon juice.
6. Nuts and Seeds
Nuts and seeds are nutrient-dense snacks if you want healthy fats, protein, and fiber. They are also rich in vitamins, minerals, and antioxidants. However, they are calorie-dense, so portion control is much needed.
In fact, constipation after bariatric surgery is a very common issue people face, therefore, adding nuts and seeds like flaxseeds, pumpkin seeds, and chia seeds enhances fiber intake which eventually alleviates constipation.
Why It’s Great:
- High in healthy fats and protein
- Contains fiber and essential nutrients
- Portable and easy to store
How to Enjoy:
- Keep a low sodium intake by choosing unsalted varieties.
- Stick to a small handful (about 1 ounce) to avoid consuming too many calories.
7. Apple Slices with Peanut Butter
This one is a common combo for healthy snacking and people love it. Apples are high in fiber and water, making them a filling and nutritious snack. Eating apple slices with a small amount of peanut butter strikes a good balance of carbs, protein, and healthy fats.
Why It’s Great to Have:
- Loaded with fiber
- Peanut butter adds protein and healthy fats
- Satisfies sweet and salty cravings
How to Enjoy:
- Choose a small apple and slice it into wedges.
- Use natural peanut butter without added sugar or hydrogenated oils.
Hacks for Successful Snacking
The weight loss journey for every person varies as each one of you has different dietary needs and preferences. In this section, we have shared some common tips and hacks to get into a successful snacking habit.
Portion Control
The most crucial aspect of healthy snacking is getting a grip on portion size. Bariatric patients have smaller stomachs comparatively, so it’s necessary to avoid overeating, even when you are on healthy snacks. Use small containers or pre-portion your snacks to help manage serving sizes.
Mindful Eating
Enjoy each bite. Take a moment to enjoy your snacks without distractions. Eating mindfully helps you recognize when you’re full and can prevent overeating. So, sit down, savor each bite, and listen to your body’s hunger cues.
Hydrate Yourself Sufficiently
Sometimes, what feels like hunger is actually thirst. Make sure you keep yourself hydrated by drinking loads of water throughout the day. This can help control unnecessary snacking and keep you feeling your best.
Are You Ready to Kick Off a Journey to a Slimmer, Better You?
Snacking consciously makes you manage hunger and maintain your energy levels throughout the day, especially for bariatric patients. By choosing high-protein, nutrient-dense snacks, you can catalyze your weight loss journey and enjoy delicious foods. But, that’s easier said than done.
You can’t manage everything all alone and need expert guidance. Nourish 2 Rise is on a mission to simplify nutritional needs for optimal outcomes.
So, incorporate these tips into your fitness regime, and achieve lasting weight loss success.
