Do you want to increase your efforts to lose weight? You might be eating healthy food at mealtimes but find yourself lounging in a bag of chips, pretzels, ice cream bowl, cookie jar, or…you get the point. To help get you back on track to achieve your weight loss goals, adjust your snacks to be weight loss-friendly energy blocks.
The general rule is to eat snacks that contain these two main nutrients: protein and fiber.
“Snacks that combine fiber and protein are very supportive of weight loss. Fiber and protein calm hunger hormones and balance blood sugar, so you can stay full and satiated between meals,” Kylie Evaner, MS, RD, a registered dietitian who runs her own clinic called Inside Nutrition. “Balancing your blood sugar and keeping insulin (the fat-storing hormone) low between meals is key to staying in a fat-burning state.”
Below, registered dietitians feature their top picks for snacks that promote healthy and lasting weight loss. Read on, and for more information on how to eat healthy, don’t miss eating habits to lose belly fat as you age, nutrition experts say.
decadent and healthy? We’ll take it. “Banana is a source of vitamins, minerals and fiber. Fiber is especially important for weight loss, as it helps you stay full and contributes little to the calories in the diet. Peanut butter is rich in heart-healthy unsaturated fats, protein and fiber.” Jinan Banna, Ph.D., Ph.D., registered dietitian and professor of nutrition, citing this research. As a bonus: “The fat in peanut butter promotes health when it comes to the heart,” she adds.
To make this snack, bananas like to slice and freeze a banana and then spread some peanut butter on it and eat it.
“Whole grains contain fiber, which is important for weight loss, as it helps you feel full and contributes little to no calories in the diet,” Banna says, referring to this research on the health benefits of whole grains. “Cheese contains fats and proteins, both of which also help you stay full and avoid overeating.”
Banna suggests keeping one serving to about five crackers and one ounce of cheese, “although it’s fine to eat more or less depending on your hunger level and needs.” Looking for the perfect biscuit as a bowl for your swiss steak? Check out our list of 11 health store-bought Cracker brands, according to nutritionists.
“If you really want to increase your rate of fat loss, you want a snack that not only satisfies your cravings for sweet and crunchy snacks without providing a lot of calories, but that also helps prevent overeating at your next meal,” Lyssie Lakatos, RDN, CDN, CFT, Tammy Lakatos Shames, RDN, CDN, CFT, The Nutrition Twins, founders of The 21-Day Body Reboot and Eat This, Not This! Members of the Council of Medical Experts.
“Sweet and crunchy apples have a weight-loss power double because they’re low in calories to keep you light and high in water and fiber to keep you full. Plus, apple polyphenols have been shown to help the body shed fat, and even alter genes, body expression and fat pathways to benefit,” they say. Weight loss”.
“Crunchy pistachios increase the staying power and boost energy for the fast-digesting carbs (apples), which prolongs the feeling of satisfaction because pistachios provide a winning combination of protein and plant-based fiber, plus unsaturated fats, for three nutrients that may help keep you full for longer.” The duo explains this, noting that research shows that pistachios inside the shell may help you eat more carefully because the remaining pistachio shells can be a visual guide to the parts, which may help limit your intake.
The idea for serving a piece of toast with almond butter and Greek yogurt mixture, topped with mashed raspberries, comes from Evaner: “Mix 1 tablespoon of almond butter and 1 tablespoon of plain Greek yogurt together for a creamy, protein- and probiotic-rich cream,” she says. “Then mash two tablespoons of the berries with a fork, for a naturally sugar-free jam, and add them in for a dose of fiber,” she continues, adding that Greek yogurt should be used over regular yogurt because it has a higher content of it. protein.
“Most people only think of fat when they hear the word ‘avocado,’ but each avocado actually contains 14 grams of fiber,” Evanir says. “Pair it with crackers of seeds to add some protein and more fiber on top. Research has shown that avocados can promote feelings of fullness long after similar high-carb snacks.” For more information on avocados, check out eight amazing secrets about avocados that you didn’t know before.
If you can put the yogurt and berries in a bowl, you can make this snack (and if you want to get fancy, put alternate layers of yogurt and berries in glass bowls and sprinkle a little cinnamon on top with a few sprigs of fresh mint).
“The secret to this weight loss snack is the protein-rich Greek yogurt. Protein is one of the keys to weight loss because increasing the protein in your diet can curb appetite and increase satiety throughout the day, helping to prevent overeating. Weight loss is easier,” As The Nutrition Twins says. They add, “Greek yogurt is also a good source of probiotics, which are beneficial gut bacteria that research suggests can aid weight loss by positively affecting hormones that help regulate appetite, store fat, and burn fat.”
“Boost Greek yogurt’s fat-blasting potential by layering it with berries, including blackberries, blueberries, cranberries, raspberries, and strawberries. Berries are naturally low in sugar and calories, yet sweet enough to help curb sweet cravings. Berries are rich in satiety-promoting fiber, and contain the phytochemical C3G that appears to aid weight loss and increases production of both adiponectin (which promotes fat metabolism) and leptin (which suppresses appetite).
Aim for ½ cup of plain, unsweetened Greek yogurt and ½ cup of berries
There is so much goodness packed into this little blue fruit! Walnuts greatly help in promoting good health and aiding in weight loss efforts as well. “This is a very easy option,” says Evaner. “Berries are high in fiber and low in sugar. They also contain a good dose of antioxidants. Half a cup of berries contains three grams of fiber and only four grams of sugar, and half a cup of walnuts contains two grams of fiber, five grams of protein and less than a gram of sugar.” “.
When you’re feeling hungry, try this nutrient-dense pairing from Amy Guerin, MS, RDN, a registered vegan holistic nutritionist and owner of Master the Media. “I’d suggest eating half a cup of POM Wonderful Pomegranate Arils. They’re a good source of fiber—you get 4 grams in every half cup,” says Gorin. and search in Nutrition Journal found that dietary fiber intake helps promote weight loss in adults who are overweight or obese and who eat a calorie-restricted diet. I love pairing the crunchy with a quarter cup of sunflower seeds, which provide extra fiber in addition to protein and healthy fats. “
Do you like dark chocolate? Here’s your excuse to eat more of it. “One of my favorite snacks is chocolate. Yeah, I’m telling you, you can eat chocolate while still losing weight! Recently, I’ve become obsessed with Gatsby Chocolate’s extra-dark sea salt made with allulose — an artificial sweetener found naturally in fruits like figs and raisins, so It contains less sugar and calories than traditional chocolate bars.” “Also, dark chocolate contains monounsaturated fats, which can help you feel fuller for longer – meaning you may be less likely to snack on extra snacks later in the day. I would recommend pairing a third of the – which contains 60 calories.” Thermally only – with a glass of raspberry, which has saturated fiber.