The Perfect Weight Loss Snack Decoded – 80 Twenty Nutrition

The Perfect Weight Loss Snack Decoded

What’s one of the top secrets to winning at weight loss? Never go hungry! That’s where smart snacking comes in. Research suggests that eating small amounts more often could help you eat less and better manage your weight… as long as you’re snacking on the right foods!

Disclosure: this blog post is a collaboration with my client, The Almond Board of California. As always, all opinions are my own and I only recommend foods and recipes that I enjoy myself. I literally eat almonds every day!

The anatomy of the perfect weight loss snack

Research shows that making sure your snack is 200 calories or less and has a combination of protein, fibre and healthy fats helps keep the “hangries” away. The result? You’re less likely to overeat at your next meal.

Almonds are one of my favourite snacks because they check all of these boxes. An ounce of almonds serves up 4 grams of filling fibre and 6 grams of satisfying protein. They’re portable and super versatile, from slivered and sliced to almond butter and almond flour. All delicious and with endless possibilities for creating new recipes!

Snacking on almonds could help you lose weight

Two recent studies suggest that having 1.5 ounces of almonds can keep hunger away and help you eat less at your meals.

In one study, 4 weeks of eating  1.5 ounces of almonds (as a morning or afternoon snack or with lunch and dinner) led to lower blood sugar levels after eating compared to the control group who didn’t eat almonds. Having almonds as a snack reduced hunger and caused people to eat less at their meals without being told to do so.

Another study looked at short-term hunger and calories eaten by healthy women over 3 days. Having 1 ounce or 1.5 ounce of almonds as a morning snack led people to feel less hungry and to eat less at lunch and dinner to compensate for the extra calories.

In both studies, when people added 1.5 ounces of almonds to their day, they didn’t add extra calories and they felt more satisfied – one of the secrets to winning at weight loss! 

Raw almonds with mint - the perfect weight loss snack loaded with protein and fiber! Recipes from media registered dietitian Christy Brissette 80 Twenty Nutrition

Another interesting fact about almonds… they’re lower in calories than we thought!

When researchers looked at the calories that our body actually absorbs from almonds, they found that whole or chopped, roasted or raw, almonds have fewer calories than is listed on the package.  That means for 23 almonds, you’re getting 129 calories, not the 160 it says in the Nutrition Facts Table.

Here are 2 of my favourite snack recipes I created for the Almond Board of California that meet these guidelines for smart snacking!


Puffed Quinoa Almond Butter Squares

 Puffed Quinoa Almond Butter Squares with Chocolate Chips - No Bake, vegan gluten-free recipe by media registered dietitian nutritionist Christy Brissette of 80 Twenty Nutrition

[photo credit: Almond Board of California]

These healthy no bake squares are packed with protein and heart healthy fats from the almond butter. Plus they have some dark chocolate chips – a healthier way to satisfy any chocolate cravings!

Regular granola bars can be loaded with sugar and oils that add empty calories to your day. Eating run-of-the-mill granola bar means you’ll get plenty of carbs and then crash later, making yourself hungrier for sugar and more carbs. That’s why swapping them out for these Almond Butter Squares is a smart snacking decision for promoting a healthy weight.


Carrot Almond Low Carb Sushi

Almond Sushi - Low Carb, Paleo, Gluten-Free recipe by media registered dietitian nutritionist Christy Brissette of 80 Twenty Nutrition [photo credit: Almond Board of California]

Who doesn’t love sushi? But when it’s made with white rice sushi is all fast carbs and is low in fibre to slow down the sugar rush. Plus, with just the small amount of fish you get inside sushi rolls, the protein content is on the low end.

I wanted to create a healthier twist on sushi and the results are super delicious! By using almonds instead of white rice to get more protein and fibre into our sushi to help keep you satisfied so you can manage your weight.

This sushi recipe is low carb and gluten-free. If you’ve never made sushi before, no worries. It is way easier than you think! You can also make hand rolls (literally a sushi taco) as you go and make this recipe in even less time.

These healthy snacks featuring almonds will help you stay on track so you don’t go hungry.

That way, you’ll make better food choices at your meals and have more control over portion sizes. The result? You’ll be primed to lose weight and keep it off!

What’s your favorite snack to keep hunger and cravings at bay? Share in the comments below!

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