Do you want to increase your weight loss efforts? Even though you are eating healthy at mealtimes but you are snacking on pretzels, ice cream, cookies or bags of chips, you need help to get on track with your weight loss goals. Your snacks need to be weight-loss-friendly.
A good rule is to consume snacks that have protein and fiber which are two key nutrients.
“Snacks that combine protein and fiber are very good at supporting weight loss. Protein and fiber balance blood sugar and calm hunger hormones, so you can stay satisfied and full between meals,” says Kylie Ivanir, a dietitian. “Balancing your blood sugar and maintaining low insulin between meals is an important key to remaining in a fat-burning state.”
Here are some registered dietitians top picks for snacks that increase healthy, lasting weight loss.
1 — A frozen banana along with peanut butter
“Bananas are filled with fiber, minerals, and vitamins. Fiber is important for weight loss, because it helps keep you full and has a small amount of calories. Peanut butter is rich in protein, fiber, and heart-healthy unsaturated fat,” stated Jinan Banna, PhD, a dietitian, mentioning this research. Also “the fat in peanut butter is really healthy for your heart.” she adds.
To make this snack, Jinan Banna cuts up a banana and freezes it, and then spreads peanut butter on it. Then it is ready to eat.
2 — Cheese and whole-grain crackers
“Whole grains contain fiber, which is important for weight loss, given that it helps you to feel full and contributes little in the way of calories to the diet,” says Banna, pointing to this research on the health benefits of dietary whole grains. “Cheese contains protein and fat, both of these also help you to avoid overeating and stay full.”
Banna says to keep one serving to 1 ounce of cheese and about five crackers, “But depending on your amount of hunger and your needs it is fine to eat less or more.”
3 — Apples with pistachios
“If you truly want to increase your fat loss, you will want a snack that satisfies your crunchy and sweet snack-time cravings without a lot of calories, but also helps keep you from overeating during your next meal,” states Lyssie Lakatos, RDN and Tammy Shames, RDN, The Nutrition Twins and founders of The 21-Day Reboot.
“The crunchy and sweet apple has a double weight loss affect because it is high in water and fiber to keep you full and it is low in calories to keep you lean. Also, apple polyphenols are known to help the body in reducing fat, even altering fat pathways and gene expression to favor weight loss,” they say.