Working long hours in the office can lead to periods of slump, where people may feel tired and lethargic and experience strong hunger pangs, making it challenging to maintain energy and focus on work for the rest of the day. At these times, a good snack can come in handy to provide a quick energy boost and regain clarity. Indulging in “between-meal treats” would also help tide over those “hangry” incidents (hunger + angry) where you are having a hectic day at work, with deadlines to meet, and then these hunger pangs make things worse. Also, long gaps between meals can lead to potential overeating later in the day. Generally, the office-going junta experiences hunger pangs at these times – between 10:00 AM and 11:00 AM (a couple of hours after breakfast) and around 3:00 PM to 4:00 PM, when mid-day lethargy kicks in. During such moments, people often turn to biscuits, cookies, bhujia/sev, candies, namkeen, potato chips, samosa/kachori, and even sweets for a quick fix. However, if you are trying to lose weight, these snacks are a complete “no-no” because they are high in calories without any nutritional benefits (which means you would get hungry pretty soon all over again). So, if you too work long hours and want something to munch on without jeopardizing your weight loss journey, here’s a list of 10 Weight-Loss Friendly Snacks For Hunger Pangs During Office Hours.
1. Rice Cake with Nut Butter Spread:
A rice cake with nut butter spread is a simple and satisfying snack or light meal that combines the crispiness of a rice cake with the creamy richness of nut butter. Made from puffed rice and slathered with healthy nut butter like almond or peanut butter, you would get a wholesome treat with protein and healthy fats. Also read: “Almond Butter or Peanut Butter – Which One is Healthier?”
2. Spicy Murmura:
Murmura, also known as puffed rice, is a popular snack all across India. For a weight-loss friendly version of spicy murmura, make it with less oil and spices like turmeric, cumin, chili powder, and salt. These spices can enhance the taste without adding extra calories. You can also roasted chickpeas and nuts to make it a protein-rich treat.
3. Homemade Protein Bar:
Though you can pick protein bars off grocery stores and claim to be healthy, they tend to have added sugar, artificial color, and even artificial flavours. You can easily make protein bars at home by combining half a cup roasted rolled oats, a few de-seeded dates, peanut butter, and then rolling out into a bar shape. You can carry make these bars in batches and store them in air-tight container for weeks together.
4. Unsalted Pistachios:
Almond, walnut, pistachio, are all considered weight-loss friendly because they all have protein, fiber, healthy fats, and other essential minerals, but the nut with the lowest amount of calories is pistachio. These delicious nuts have antioxidants, vitamins, and curb intense cravings for unhealthy food. It’s one of the best plant-based source of protein, but do remember to pick the unsalted variety to carry as office snack because excess salt in the body would lead to water retention. Also read: “10 Must-Have Basic Items On Your Weekend Grocery List.”
5. Popcorn:
Yes, popcorn is weight loss friendly, but not the ones that come laced with butter, cheese, and in microwaveable packets. Air-popped popcorn without any added butter or oil makes for a low-calorie snack. You can have up to three whole cups of popcorn in a day and not exceed 100 calories! Popcorn is a whole grain that contains dietary fiber, which is beneficial for weight loss. However, microwavable and butter-laced ready-to-pop packets are calorie dense and easily available everywhere. Instead, opt for corn kernels and pop them without oil or just a bit of oil.
6. Trail Mix:
Trail mix is a versatile snack that consists a mixture of nuts, seeds, dry fruits, etc. For a weight loss-friendly trail mix, combine equal quantities of unsalted almonds, unsalted walnuts, and unsweetened dry cranberries, along with half the quantity of pumpkin seeds, dark chocolate chips (with at least 70% cocoa). You can also add coconut shredding and popcorn to this mix. Portion out into individual servings and store in an air-tight container. This nutrient-dense mixture would provide you a good amount of protein, fiber, healthy fats, antioxidants, and minerals. You can carry this trail mix to the office, during travel, just about everywhere!
7. Dark Chocolate:
Studies say dark chocolate that has at least 70% cocoa can actually help shed pounds unlike other varieties of chocolate. Though not exactly low in calories, dark chocolate has many health benefits, with its high antioxidant content. The compounds in dark chocolate stimulate the production of endorphins, a set of chemicals in brain that bring on feelings of pleasure, so it’s a good energy-boosting snack to have when you are feeling “hangry.”
8. Roasted Chickpeas:
This has to be the yummiest snack that has high protein content as well. Roasted chickpeas are a healthy snack choice due to their fiber content. With its crunch texture, roasted chickpeas make for a satisfying and nutritious snack option when consumed in moderation.
9. Sweet Corn:
Make spicy chaat out of sweet corn and get complex carbs, fiber, minerals, and also vitamins such as C and B6. Corn has prebiotics which is fermented by the gut bacteria and good for digestive health. So, sweet corn without the butter and other extra ingredients is great for your health, gut, and weight loss too.
10. Roasted Jowar Puffs:
Popcorn, makhana, jowar puffs are a few other options that are all light on the tummy as well. These puffs are a low-calorie and nutritious snack option, rich in fiber, protein, and essential vitamins and minerals, making them a healthy option for individuals looking to shed extra pounds. Jowar puffs are made from jowar (sorghum), in a process similar to the way popcorns are popped, so it’s low in calories too.
Summing up, your choice of meals and snacks significantly impact whether you’ll lose or gain weight. For healthier snacking and meal choices to lose weight, subscribe to the Rati Beauty app. The healthy and delicious recipes offered by Rati Beauty Diet provide a tasty and guilt-free way to satisfy hunger, without derailing your weight loss goals.
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