It’s not necessary to eat bland, tasteless snacks to lose weight. Actually, including foods you like in your diet will help you stay motivated to lose weight and maintain your weight reduction efforts for a longer amount of time.
The secret is to concentrate on nutrient-dense snacks that are low in calories and rich in fiber and protein. Maintaining a healthy calorie deficit and supporting your weight reduction objectives is made simpler by this combination, which keeps you feeling content and full.
Limiting additional sugars and empty calories is also beneficial if you want to lose weight. In addition to providing empty calories, foods, and beverages that are heavy in added sugar or saturated fat may also slow down weight reduction and increase body fat. Saturated fats are often found in items produced with butter, cream, and fatty meats, while added sugars are frequently found in sauces, snacks, and beverages.
Apple with nut butter
In addition to providing fiber and a wealth of vitamins and minerals, apples’ inherent sweetness may satiate a sweet desire. About 4 grams of fiber from one medium apple can help you feel full in between meals. While apples are a healthy snack in and of themselves, they may be even more effective in helping people lose weight when combined with nut butter. Nut butters, such as peanuts and almond, offer a wonderful taste and healthy fats, protein, and fiber, making this a more satisfying snack.
Carrots and hummus
Another excellent meal for weight reduction is hummus, which is a traditional snack. This spread’s foundation is chickpeas, which provide you with satisfying protein and fiber before you even add your vegetables. Carrot sticks or any other non-starchy vegetable may be added to this combination to increase the fiber content even further while adding just a few calories. Raw vegetables have a pleasing crunch, and when combined with creamy, savory hummus, you get a delightful snack that is high in flavor and good fats.
String cheese
The nostalgia of string cheese may be enough for you to enjoy, but this favorite lunch box addition is also a good snack for weight loss. A single-part-skim mozzarella string cheese comes in under 100 calories and packs 6 grams of protein. Even though you won’t get any fiber from cheese, the protein amount is enough to make for a satisfying snack. And, at only 80 calories, you have room to pair your cheese with another low-calorie food. For example, berries are a great way to add food volume and fiber to your snack for relatively few calories.
Beef jerky
Jerky is a great weight loss snack because of its high protein content and relatively low calorie and fat counts. Most versions also have a low carb count, making it great for those who are interested in a low-carb diet. Beef jerky is also great when you are on the go as it requires no refrigeration. Jerky can be high in sodium, so compare brands and look for options with fewer than 500 mg of sodium per serving. If you like portion-controlled options, look for individually wrapped beef sticks for a protein-rich snack.
Yogurt with raspberries
Greek yogurt is a source of protein and also provides important micronutrients, like calcium. The best options for weight loss would be unflavored or a flavored variety without added sugar. The combination of filling protein from the yogurt and fiber-rich raspberries makes for a filling and satisfying snack. A fat-free yogurt topped with berries can easily provide over 10 grams of protein for fewer than 150 calories. If you have a larger calorie budget, add some nuts or seeds to your yogurt for healthy fats and a fiber boost.
Air-popped popcorn
Popcorn is considered a whole grain, and when it is not doused in butter and oil, is a great weight-loss snack. One cup of air-popped popcorn contains only 30 calories and provides one gram of fiber. That means you can have three cups of popcorn for less than 100 calories! Popcorn provides a low number of calories while giving you a high volume of food. Instead of using butter on your popcorn, try sprinkling grated parmesan or popcorn seasonings to boost flavor for a few calories.
Hard-boiled eggs
A single egg provides about 70 calories and 6 grams of protein. You won’t get any fiber from eggs, but the protein content is enough to make this a filling weight-loss snack. Eggs also provide essential micronutrients, like choline and vitamin D. For fewer than 150 calories, you can pack 12 grams of protein into a snack with two hardboiled eggs. Pair with raw veggies to add some fiber while maintaining a low-calorie count.
Edamame pods
Whether you follow a plant-based diet or are just looking to incorporate new foods into your meal plan, edamame is a great way to boost protein and fiber. Also known as soybeans, you can enjoy this snack in a few different ways. If you are at home, you may boil your edamame pods and dip them in soy sauce for a snack that packs 9 grams of protein and 4 grams of fiber per half cup. If you are on the go, roasted edamame may be a better option that still packs plenty of filling nutrients.
Nuts
No matter which nut you prefer, all varieties pack healthy fats, protein, and fiber. The amounts of each nutrient vary a bit between the varieties, but all nuts are good options when it comes to weight loss snacks. Enjoy them on their own or pair with another food, like fruit or yogurt, for a filling snack. Although nuts pack plenty of healthy fats, they are relatively high in calories, so stick with ¼ cup of less of nuts for a snack. Don’t worry, you’ll still get plenty of protein and fiber to satisfy your appetite.
Smoothie
Homemade smoothies are a great way to add produce and protein to a snack. Keep it simple by using one cup of your favorite frozen fruit, a scoop of protein power, and a tablespoon of chia seeds to make a filling snack. Use water as your liquid to avoid empty calories from juice, and you have a satisfying weight loss snack for around 200 calories. Add in veggies, like spinach, kale, and cucumber, for added nutrients and flavor for a few calories.