What you eat and nourish your body with is crucial when trying to lose weight. Snacking frequently is a struggle many of us run into on our weight loss journey, so making sure your snacks are healthy, balanced, and consumed in small portions is key.
We spoke with health experts to gather a helpful list of five quick bites that pack on the protein to reduce your cravings, as well as your urge to snack more.
Hardboiled Eggs
Every expert we spoke with swears by this snack for weight loss as it is immensely beneficial to your health and metabolism overall.
Nutritonist, dietitian, and personal trainer Reda Elmardi explains that hardboiled eggs are a great snack for anyone trying to lose weight because they are not only rich in protein, but they’re also the "only food" to contain "every" amino acid. This includes those that are both essential and non-essential, and overall required by the human body.
"Eggs also contain minerals and B vitamins, making them very healthy," says Elmardi. "Many free-range and natural eggs also contain omega 3 fatty acids, which help to lower cholesterol, boost metabolism, increase brain power, and much more."
To prepare this snack, Elmardi says to "simply hard boil a few eggs," then let them cool naturally or run them under cold running water, peel them, and then either "eat them whole," or "combine them" with salads or sandwiches to increase protein and nutrient content.
Unsweetened Greek Yogurt
Beneficial for your gut health and filling enough to keep you from snacking more, Greek yogurt is a great option for anyone trying to lose weight.
Registered dietitian Elysia Cartlidge notes that unlike regular yogurt, Greek yogurt is strained to remove liquid whey and lactose. This makes it thicker and creamier, she says, while also increasing the protein and reducing the carbohydrate content.
"Many Greek yogurts have up to eighteen to twenty grams of protein per serving which can greatly enhance satiety, or that feeling of fullness," says Cartlidge. She says it can also be a good source of calcium and magnesium to "support overall bone health."
Due to its rich and creamy texture, Cartlidge adds, it tastes like an "indulgent treat," while being much lower in calories and saturated fats than your typical dessert." Just be sure to choose a plain or lower sugar option to reduce intake of added sugar," she notes.
Roasted Chickpeas or Hummus
Chickpeas are a great and filling snack on their own, but is especially versatile when prepared in hummus form. Cartlidge shares how roasted chickpeas can be a great fiber source and protein-rich snack that can help reduce cravings for chips or other salty foods.
"You can make your own roasted chickpeas at home or purchase them at most grocery stores in a wide variety of flavors," she says. "They make the perfect portable snack to take with you on-the-go."
Nutritionist Lisa Richards adds that hummus is also a great chickpea-based snack that has many health benefits when paired with vegetables.
"Hummus is made of chickpeas, a protein-rich legume that is quite versatile," says Richards. "A hummus and vegetable snack can curb cravings by providing glucose— stabilizing protein and fiber without excess calories."
Apples & Peanut Butter
Sliced apples dipped into peanut butter can create the perfect salty and sweet snack. Cartlidge says that this delicious pairing provides a surprising number of health benefits, and is also filling enough to prevent you from excess snacking throughout the day.
"Nut butters are quite nutrient dense, providing a significant amount of healthy fats, B vitamins, vitamin E, magnesium, phosphorus, and trace minerals, in addition to about seven to eight grams of protein for a two tablespoon serving," says Cartlidge.
This filling and satisfying snack can help "bridge that gap" between meal times, she adds.
Richards explains that fruit dipped in nut butters provides your body with a quick source of protein and healthy fat, along with an "ideal source of carbohydrates and fiber."
"All of these characteristics will keep the consumer feeling full, energized, and with little to no cravings [afterwards]," says Richards.
Mixed Nuts
The last but absolutely not least healthy snack is mixed nuts, which is a great option to take with you on the go for those busy days when you need a little extra nutrients to keep you full.
Richard says that mixed nuts, including almonds, peanuts, cashews, pistachios, etc. are convenient because they don't require refrigeration and can be "kept in a car or bag for quick access."
"Nuts contain protein and healthy fats that can help to stabilize blood sugar and prevent sugar cravings," says Richards. "They also provide a quick source of nutrient-dense calories which can help prevent food choices you'll later regret."
Overall, no matter which snack you choose — hardboiled eggs, Greek yogurt, chickpeas, hummus or mixed nuts— can be a quick, easy and healthy bite to eat for someone who wants to lose weight.
None of these (unless eaten excessively or by someone with an allergy) will be unhealthy choices or detrimental to your weight loss goals, so they're worth trying this week to nourish your body without sacrificing taste.
