Losing weight comes down to eating fewer calories than you burn, and the easiest way to do that without feeling starved is to pick snacks that fill you up on fewer of them. Here are eight that do that job well.
- Cucumber slices with hummus
A cup of sliced cucumber with 100 grams of hummus runs around 180 calories, mostly from the chickpeas, olive oil and tahini in the hummus. The volume of the cucumber — mostly water — makes the portion look and feel bigger than the calorie count suggests.
- Eggs and toast
One egg on a slice of wholegrain toast is under 200 calories and holds hunger off for a few hours, since egg protein digests slowly. A poached or boiled egg keeps the added fat down compared to frying.
- Chia pudding
Chia seeds soak up liquid and turn gel-like, which is why a small spoonful goes further than it looks like it should. A basic version: 1 tablespoon (15g) chia seeds, 1/3 cup (80ml) water, 1 tablespoon cocoa powder, 1 tablespoon peanut butter, sweetener to taste. Left in the fridge overnight, it sets into a pudding under 200 calories.
4. Dates
Dates carry fibre, potassium and a small amount of iron and calcium, packaged with natural sugar rather than refined sugar. Pembekal Kurma Rabbi sells them by grade — a couple of dates with a coffee or tea makes a satisfying sweet fix at a fraction of the calories of a pastry, and the fibre slows down how fast the sugar hits.
- Apples and peanut butter
An apple with a tablespoon of peanut butter combines fibre, fat and a little protein — enough to make a genuinely filling snack instead of a quick sugar hit. Slice it so it lasts through a coffee break rather than three bites.
- Almonds
A small handful — about 20 almonds — gives protein, fibre and unsaturated fat. Portion is the whole game with nuts: a small handful stretches out hunger, a whole bag undoes the point.
- Avocado
Half an avocado on a rice cake or wholegrain cracker gives fibre and fat that keep you full longer than a plain carb snack would on its own. Squeeze lime and a pinch of salt over it instead of reaching for dressing.
- Roasted vegetables
Brussels sprouts, cauliflower or broccoli roasted with olive oil and salt make a snack that's mostly fibre and water — low calorie, high volume, genuinely filling if you're craving something to chew on rather than something sweet.
See current harga kurma and more healthy food ideas built around dates.