will vitamin c help you lose weight

10 BEST HEALTHY SNACKS FOR WEIGHT LOSS

Although you may have been advised against snacking while trying to lose weight, there are several benefits to incorporating snacks into your diet. For instance, having a snack between meals can help manage your hunger, so you’re not overly hungry when it’s time for a full meal. Snacking can also ensure you get all the essential nutrients you need throughout the day. However, constantly grazing on foods with minimal nutritional value can lead to overeating. That said, if you’re naturally inclined to graze and it works for you, feel free to continue!

Having healthy snack options available is key to staying prepared when hunger hits. Many of these snacks are also great for when you’re on the go. In this guide, we’ll address common snacking questions and suggest 10 healthy snack ideas to support your weight loss goals.

CAN I SNACK AND STILL LOSE WEIGHT?

Yes, you can! Letting yourself get too hungry often leads to overeating at your next meal. Including snacks in your diet helps manage hunger and prevents you from becoming overly hungry later. When choosing a snack, opt for one that includes protein, fat, or fiber—these nutrients take longer to digest, helping you feel full longer.

Snacks are also a great way to add extra nutrition to your day. For healthy options, consider pairing carrots with hummus, an apple with almond butter, or whole-grain crackers with cheese.

A common concern about snacking when trying to lose weight is the fear of adding extra calories. However, consider this: you could eat 100 calories of jelly beans, which won’t fill you up and offers little nutritional value, or you could enjoy 200 calories of nuts and dried fruit, which will provide more satisfaction and nourishment.

While calories still matter, it’s also important to choose snacks that are nutritious and filling. Our weight loss meal plans include two snacks per day, with each snack averaging around 200 calories on a 1,500-calorie plan.

WHAT IF I’M HUNGRY IN THE EVENING?

Evening snacks can be tricky, especially since many of us gravitate toward less nutritious options like ice cream or chips. That said, you can still indulge in a treat after dinner, and some of your favorite evening snacks may even be on this list (hello, popcorn!).

If you find yourself consistently hungry after dinner, make sure your meal is satisfying and made with filling, nutritious foods. A light salad might not cut it, and you could end up needing a snack afterward.

To manage your evening cravings, serve yourself a controlled portion in a bowl or plate, rather than eating directly from the container. This way, you’re less likely to overeat, and it also gives you a chance to check in with your hunger levels.

Keep reading for our top 10 healthy snack ideas to help you manage your weight while satisfying your hunger!

10 HEALTHY SNACKS FOR WEIGHT LOSS

Almonds


Nuts make for a great healthy snack. Despite being high in fat, almonds offer filling fiber, protein, and healthy fats, which help curb hunger and may even aid in belly fat loss, according to a 2021 review in Nutrients. A 1-ounce serving of almonds (about 23 almonds) provides 172 calories, 3 grams of fiber, and 6 grams of protein. Enjoy them alone, pair with dried fruit and dark chocolate, or spread almond butter on an apple for a satisfying snack.

Grapefruit


Grapefruit is a low-calorie fruit that can satisfy your hunger, thanks to its potent antioxidants. While it’s not a miracle weight-loss food, it provides 100% of your daily vitamin C in one serving. A whole grapefruit has about 271 calories and 5 grams of fiber. However, it can interact with certain medications, so it’s a good idea to check with your healthcare provider before incorporating it regularly into your diet.

Chickpeas


Chickpeas are perfect for satisfying your hunger with their meaty texture, nutty flavor, and high fiber and protein content. Half a cup of chickpeas contains approximately 150 calories, 8 grams of protein, and 7 grams of fiber. Roast them or pop them in an air fryer for a crunchy, easy-to-pack snack.

Grapes (Frozen Grapes)


Grapes are naturally sweet but still low in calories, with a cup offering about 100 calories. Freeze them for a refreshing snack or pair them with cheese for a portable snack option. Their natural sugars provide just the right amount of sweetness when eaten slowly.

Chocolate


Losing weight doesn’t mean giving up the foods you love. Treating yourself to small amounts of chocolate or your favorite dessert can be a key to managing your weight. Depriving yourself completely may lead to overeating later. Balance is essential—enjoy your favorite treats in moderation without guilt.

Popcorn (Lemon-Parm Popcorn)


Popcorn is a high-fiber snack with a bit of protein. A 1-ounce serving of air-popped popcorn (about 3 cups) has 110 calories, 4 grams of fiber, and nearly 3 grams of protein. As a whole grain, it provides a more substantial serving compared to chips, making it a satisfying and healthy choice.

Yogurt


Yogurt is a nutrient-packed snack that helps fill nutritional gaps, providing fiber, calcium, protein, and gut-healthy probiotics. Choose plain yogurt to avoid added sugars and extra calories. If you prefer full-fat dairy, recent studies show no link between full-fat dairy and weight gain or heart disease, so feel free to enjoy it.

Hummus


Hummus offers both complex carbohydrates and protein, which help keep you full until your next meal. Pair it with raw veggies like bell peppers, celery, and carrot sticks for a nutritious snack. A 2-tablespoon serving of hummus contains about 2 grams of fiber.

Oatmeal


Oatmeal is a complex carb that helps fill you up without spiking blood sugar levels. It’s a great source of fiber, which aids in weight management. While typically a breakfast option, a small bowl of oatmeal also makes for a hearty, satisfying snack. Keep instant oatmeal packets or overnight oats on hand for convenience.

Dried Fruit


Dried fruit is a portable, nutritious snack packed with fiber, vitamins, and minerals. Look for varieties with no added sugars, and combine with nuts for a balanced snack that provides healthy carbs and protein. Dried fruit is easy to keep at your desk, making it a convenient option for work.

CONCLUSION

Incorporating these 10 healthy snacks into your diet can be a delicious and effective way to support your weight loss journey. Remember, portion control and mindful eating are key. Choose snacks that are high in protein, fiber, and nutrients to keep you feeling full and satisfied between meals. By making smart snacking choices, you can achieve your weight loss goals while enjoying a variety of tasty and nutritious options.

DIY WATERMELON FACE MIST TO MAKE YOUR SKIN GLOW

Is there any fruit more refreshing than watermelon? It’s the ultimate summer snack, but this juicy treat does more than just quench your thirst—it can also soothe overheated skin. While fresh, in-season watermelon is a seasonal delight, you can enjoy the benefits of watermelon skin care any time of year. Instead of buying it, why not make your own?

Whenever you crave that summer vibe (or all year round), this refreshing mist recipe is here to help! While you may not be able to bottle the sensation of biting into a fresh watermelon, this mist comes pretty close. Read on to discover how to create this delightful mist!

BENEFITS OF WATERMELON FOR SKIN CARE

You might be wondering what benefits watermelon mist offers for your skin and whether watermelon skincare is more than just a trend.

The truth is, watermelon isn’t just a summer favorite; it’s a valuable addition to your skincare routine. This refreshing fruit is packed with lycopene, a crucial carotenoid that helps protect our skin from sun damage. In fact, some sunscreens are formulated using lycopene extracted from watermelon!

While the exact amount of lycopene in processed watermelon extract isn’t fully known, and nothing can replace a well-formulated sunscreen, watermelon still brings a wealth of benefits to your skin.

Beyond its carotenoid content, watermelon is rich in vitamins, minerals, and amino acids that promote healthy, radiant skin. And let’s be honest—a glowing complexion is what we all want, especially when it comes to achieving that coveted watermelon glow!

Other benefits of watermelon for skin care:

Watermelon is packed with vitamins, solutes, and amino acids that are essential for maintaining healthy skin. Notably, it’s particularly rich in citrulline, an amino acid that supports collagen production. This makes it a great choice for boosting skin elasticity.

Additionally, watermelon can help reduce inflammation and redness after sun exposure, making it a perfect post-sun treatment. Its high vitamin C content not only brightens the skin but also plays a crucial role in collagen synthesis. Plus, with its significant lycopene content, watermelon aids in repairing UV damage.

This is just the tip of the iceberg when it comes to the skin benefits of watermelon.

It’s becoming increasingly clear why a watermelon facial mist (along with other DIY watermelon skincare products) can enhance your skincare routine.

WATERMELON EXTRACT IN SKIN CARE PRODUCTS

The maximum recommended concentration for watermelon fruit extract in skincare is only about 0.5%. This is why many commercially available watermelon cosmetics often include added fragrance to enhance the scent. Without fragrance, these products would lack the appealing watermelon aroma that attracts consumers.

While products that smell like candy can be tempting, those of us with sensitive or reactive skin often avoid fragrances due to potential irritation. This caution can also apply to anyone conscious of the health and environmental implications of synthetic fragrances.

In my DIY watermelon face spray, even though I wish it had the same delightful candy scent that some commercial products, like Glow Recipe’s Watermelon Glow line, are said to have, it doesn’t. Instead, it offers a light, fruity aroma that is entirely natural and free from synthetic fragrances that could irritate your skin.

DIY WATERMELON FACE MIST RECIPE

INGREDIENTS

  • 91.5 ml distilled water (see notes)
  • 5 g vegetable glycerin or propanediol
  • 2 g Linatural natural preservative
  • 1 g aloe vera 200x powder
  • 0.5 g watermelon powder fruit extract
  • Pinch of pink beet powder

OPTIONAL INGREDIENTS

  • 1 g allantoin powder
  • 1 g panthenol liquid
  • 1 g sorbitan oleate

EQUIPMENT

  • Glass lab beakers
  • Cosmetic scale (0.1 g precision)
  • Pipettes for measuring
  • Mini stainless steel whisk
  • Small funnel
  • 4 oz fine mist spray bottle (see notes)

INSTRUCTIONS

  • Sanitize Your Workspace: Ensure all tools, equipment, and your work area are clean and sanitized. Wash everything with hot, soapy water and then spray with 70% alcohol. Allow to dry thoroughly.
  • Mix Glycerin and Watermelon Powder:
    • Weigh the vegetable glycerin into a small beaker.
    • Add the watermelon powder and whisk to combine.
  • Incorporate Aloe Powder:
    • Gradually sprinkle the aloe powder into the glycerin mixture, whisking well to prevent clumping.
  • Add Beet Powder:
    • Stir in the pink beet powder until fully dissolved.
  • Include Optional Ingredients:
    • If using, add allantoin, panthenol, and sorbitan oleate at this stage.
  • Combine with Water:
    • Add the distilled water and gently whisk to blend all ingredients.
  • Add Preservative:
    • Finally, mix in the preservative gently.
  • Transfer to Bottle:
    • Pour the mixture into your fine mist spray bottle, and your face spray is ready to use!

RECIPE NOTES

  • Safety & Cleanliness: It’s crucial to ensure all tools and surfaces are sanitized to avoid bacterial contamination in homemade skincare.
  • Storage & Shelf Life: Store your watermelon spray in a cool, dark place or in the fridge for an extra cooling effect. It’s best to use the spray within six months to minimize contamination risks.
  • Batch Size: This recipe yields 100 ml of face mist, which fits perfectly in a 4 oz spray bottle. If you prefer a specific bottle type, the one shown in the photos is from Rail19, though they currently offer only larger sizes.
  • Measuring Ingredients: The total weight of your ingredients should equal 100 g. If you’re adding optional ingredients, subtract their combined weight from the water. Remember, 1 ml of water equals 1 g. For example, if you add 3 g of optional ingredients, reduce the water to 88.5 ml.
  • Ingredient Substitutions: You can use liquid watermelon extract instead of watermelon powder, allowing for a higher percentage (1 to 3%) compared to the powder’s maximum of 0.5%.

CONCLUSION

With this simple DIY watermelon face mist, you can easily incorporate the refreshing and hydrating benefits of watermelon into your daily skincare routine. This natural and affordable recipe is perfect for all skin types, especially those seeking a radiant and glowing complexion. So, why not give it a try and experience the transformative power of watermelon on your skin? Remember, a little natural care can go a long way in achieving a healthy and beautiful you.