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)

3 Healthy Snacks for Weight Loss

Today I’m talking about one of my absolute fave topics. Drumroll please… snacking! Lunch was at noon. It’s now 3pm and you’re starving, and dinner isn’t until 6pm. But you promised yourself you’d avoid the vending machine today and you don’t want to blow it. Well, you can check those “guilty” feelings around having an afternoon snack at the door, because when done right, snacking can be healthy for you and even be a weight loss tool. Snacking on the wrong types of foods — 90% of what’s in that vending machine – as well as not snacking at all can actually cause you to gain weight and simply be unhealthy. Nut there are healthy snacks for weight loss that can help you stay satisfied, reduce how many calories you eat at your next meal, lower your cholesterol, improve your energy and make you feel happier! The key is to make sure your snacks work for you, not against you. Yes, I’m talking to you pretzels and baked chips. 3 Healthy Snacks for Weight Loss Crudites with guacamole: Choose bright colored veggies like carrots and red peppers instead of those fluorescent orange snacks and satisfy your crunchy craving. Pair them with guacamole for healthy fat that can actually help you burn fat. Try two tablespoons of guacamole with 1 cup sliced veggies. Get creative and mix it up with grape tomatoes, celery, green beans, endive, radishes…in season produce is best! Mixed berries, ricotta and flax: Need to satisfy your sweet tooth? Raspberries, blueberries, strawberries, and blackberries have high water volume, are packed with fiber and are loaded with cell repairing antioxidants. Ricotta is satisfying and creamy, but also provides you with protein and calcium. Ground flaxseed adds healthy fat and more fiber. Try 1 cup mixed berries, ⅔ cup ricotta and 1 tablespoon ground flaxseed for a perfect snack trifecta. Apple, peanut butter and cinnamon: Sweet, tart, and crunchy, green apples will satisfy almost any craving while also being the highest in antioxidants of any apples. Sorry, Gala. Peanut butter is the perfect combo of protein, fat and fiber, all which help to keep you satisfied. Just make sure you’re opting for a natural peanut butter with no added sugars. A sprinkle of cinnamon not only adds a boost of flavor, but it’s also been shown to help control blood sugar and even to help you relax. Ahhhh….Try one small sliced apple with one tablespoon pb and ¼ teaspoon cinnamon. So give these healthy snacks for weight loss a try next time you’re feeling ravenous in between meals. Snacking the right way can actually help you consume less calories throughout the day, help you avoid that habitual pull to the vending machine for the not-so-great snack options, and lead you to be happier and healthier overall!