The Top 5 Snacks for Weight Loss, According to Science

We’ve all been there … eyeing the pantry or fridge again, taking a peek to see if anything new has magically arrived to feed that craving. Snacking is practically an American pastime now, especially as we’re all spending more time at home during the pandemic. But, is that really such a bad thing? Compared to the late 1970s, the average number of snacks Americans eat per day has doubled. And, those between-meal noshes now contribute to about one-fourth of our daily calories. That being said, there is no correlation between the number of daily snacks you’re eating and weight.  Choosing smart snacks that are high in fiber, protein and healthy fats can actually be a smart part of a weight loss plan. This way, you’re not sitting down to your main meals feeling ravenous and devouring way more than you had originally planned (been there, regretted that)! Plus, it’s an easy way to add important vitamins and minerals to your diet. For most adults, one to two snacks per day is a wise way to keep energy levels humming from morning to night. The foods below, in particular, have been shown to be smart snacks for weight loss. For more tips and tricks that may help move the needle on the scale, check out “The Snack Factor Diet: The Secret to Losing Weight—by Eating More,” by Nutritious Life Founder Keri Glassman. 5 Snacks for Weight Loss No need to stock up on trendy foods—these tried-and-true classic snacks will help you fill up without seeing the number rise on the scale. Greek Yogurt An afternoon snack of Greek yogurt with 24 grams of protein, (about 9 ounces of Stonyfield Organic Plain Whole Milk Greek Yogurt) decreased hunger, boosted fullness, and led to eating less at dinner for participants in a study published in the journal, Appetite. This was in comparison to study participants who had no snack or ate a low-protein pick. For an even bigger health boost, try topping the yogurt with fiber-rich fruit such as raspberries or diced pears. Almonds In addition to improving cholesterol, a snack of almonds was correlated with less hunger and better blood sugar control in a European Journal of Clinical Nutrition study. Participants ate 43 grams—or about 29 almonds—for a 250-calorie snack that landed them at a lower daily calorie total than those who went sans snack. The researchers believe the almonds were so satisfying that the individuals had less appetite at subsequent meals and snack times. An even better way to eat almonds is to cut the portion slightly, and add in some fresh fruit, such as a handful of berries or a half-sliced apple for an additional boost of nutrients.  RELATED: Raw vs. Roasted vs. Sprouted: Which Nuts Are Healthiest? Hummus Compared to a granola bar snack of equal calories or no snack at all, a hummus snack was linked to less later-in-the-day snacking and fewer desserts, in a study published in The Journal of Nutrition. Those who eat hummus have a higher “Healthy Eating Index” score, which means that perhaps this nutrient-rich, low-calorie weight loss snack triggers a better choice later in the day as well. Tack on more fiber, nutrition, and hydration by scooping up hummus with cucumber slices, carrot sticks or bell pepper wedges. Hard-Boiled Eggs Compared to a higher-carb, equally-caloric item, obese individuals who ate eggs felt more satisfied, and ate fewer calories for the next several hours, per a study in the Journal of the American College of Nutriton. Try two hard-boiled eggs (sprinkled with everything bagel seasoning, or your favorite chopped herb) for a filling, figure-friendly snack. Cottage Cheese This one goes out to all the bedtime snackers. Consuming 30 grams of protein (about an 8-ounce serving) in the form of cottage cheese just before bedtime boosted metabolism of nighttime noshers.  That means that the muscle-building macronutrient can help repair cells while also taming your appetite as you rest up.  (Image: Shutterstock)

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5 Healthy Snack Ideas That Require NO Skills

I’ll set the scene. It’s 4PM. Your morning coffee has worn off. Your lunch was 3 hours ago, dinner is at 7PM and you have 15 minutes before your meeting. And, you’re about to crash hard. Must. Have. Fuel. You always have a yogurt just about now, but . . .uch. You have no interest in it. You’ve unenthusiastically had the same one for the past 3 days. If this is you, right now, go ahead and eat it today (it’s better than the candy jar on your boss’s desk) but tomorrow try one of these 5 fab healthy snack ideas that need no skill and are ready in seconds.   5 Healthy Snack Ideas That Require NO Skills:   Healthy Trail Mix Who doesn’t love a little somethin’ sweet and crunchy? Break out a bunch of tupperware and toss in 1 cup GMO-free air-popped popcorn, 1 ounce dried apricots (about 4, but double check with the packaging and make sure no added sugar or sulfur) and 10 almonds. Make a bunch to grab and go. Better yet, have your kids do it. Gorgeous fuel: calories 185, fat 6.5g, protein 4g, fiber 4.5g. Eggs in a (Leafy) Blanket If you can boil water, you can have hard boiled eggs anytime. Boil up a bunch on Sunday. Slice ‘em up in one quick step and eat ‘em on a romaine leaf, wrapped up like a little burrito. Voila. Two large hard boiled eggs on 2 romaine leaves serves up 157 calories, fat 11g, protein 12.5g, fiber 0. Chickpeas + Chia If unusual eats are what you crave, grab a green magic Mamma Chia Squeeze (loaded with omega-3s and fiber) and an ounce of roasted chickpeas. You can mix and match your chia squeeze and chickpea flavors (you can also buy these at the grocery if you don’t want to make them yourself) for endless excitement. No assembly required, you’ll refuel with 180 calories, fat 2g, protein 7g, fiber 9g. Calming Oatmeal If you are a self proclaimed stress eater, I have a perfect comfort snack that you can feel great about. OK, so you do need hot water, a bowl and spoon, but if you unleash a packet of high quality oatmeal into a mug, stir in some coconut chips and sprinkle with cinnamon, you’ll release some serotonin, and your fried brain will thank you: calories 245, fat 10g, protein 6g, fiber 8g. Bonus if you take deep breaths and enjoy slowly. Avocado Lentil Boat It doesn’t get healthier, more satisfying or easier than this, peops. Halve a small avocado. Fill with ¼ cup steamed lentils (you find them in the refrigerator section by the produce) and a squeeze of lemon. You can use ¼ cup prepared tabbouleh instead, if lentils are hard to come by. Avocado + lentils: calories 127, fat 7g, protein 5.5g, fiber 7g. Avocado + tabbouli: calories 169, fat 12g, protein 3g, fiber 5.5g Covet your co-worker’s snacks no more. Get out of your snoozers snacktime rut. If any of these 5 delicious, healthy snack ideas take you more than 5 minutes to grab and go, somethin’s wrong. Happy snack time = happy, more productive you.