The best snack combinations for faster weight loss, dietitians say – Eat this, not so – Lose 20 pounds in a month diet plan

Want to step up your weight loss efforts? You might eat healthy during the meal, but you wake up in a bag of chips, or pretzels, or an ice cream tub, or a jar of cakes, or … you get the idea. To help you get back on track with your weight loss goals, adjust your snacks to be weight loss-friendly power combos.

A basic rule of thumb is to eat snacks that contain these two key nutrients: protein and fiber.

“Snacks that combine fiber and protein are very supportive of weight loss. Fiber and protein soothe hunger hormones and balance your blood sugar so you can stay full and satisfied between meals. ” Kylie Ivanir, MS, RD, a registered dietitian who runs his own private practice called Within Nutrition. “Balancing your blood sugar and keeping insulin (the fat-storing hormone) low between meals is the key to staying fat-burning.”

Below, registered dietitian nutritionists weigh in with their top snack choices that promote healthy, long-lasting weight loss. Read on for more on how to eat healthy, don’t miss out on eating habits to lose belly fat as you get older, dietitians say.

peanut butter and bananas

Decadent and healthy? We’ll take it. “Bananas are a source of vitamins, minerals and fiber. Fiber is especially important for weight loss because it helps you stay fit and contributes little to your calorie diet. Peanut butter is rich in heart-healthy unsaturated fats, protein and fiber, ”he says. Jinan Banna, PhD, RD, a registered dietitian and professor of nutrition, citing this research. As a bonus, “Peanut butter fat promotes health when it comes to the heart,” she adds.

To make this snack, Banna likes to cut a banana, freeze it, then spread a little peanut butter on it and eat it.

salted cheese and biscuits

“Whole grains contain fiber, which is important for weight loss, as it helps you feel full and contributes less calories to your diet,” says Banna, highlighting this research on the health benefits of whole grains. “Cheese contains fat and protein, both of which also help keep you full and avoid overeating.”

Banna suggests keeping a serving of about five biscuits and an ounce of cheese, “although it’s good to eat more or less, depending on your hunger and your needs.” Looking for the perfect cookie-cutter for your Swiss slice? Check out our list of 11 brands of healthy biscuits bought from the store, according to nutritionists.

pistachio and apple

“If you really want to overeat your fat loss, you want a snack that not only satisfies your sweet and crunchy cravings from a snack without providing too many calories, but also helps prevent overeating at the next meal.” , say. Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, The Nutrition Twins, the founders of The 21-Day Body Reboot and Eat This, Not That! members of the board of medical experts.

“Sweet and crunchy apple has a double impact on weight loss because it has a low calorie content to keep you lean and rich in water and fiber to keep you full. In addition, apple polyphenols have been shown to help the body eliminate fat, even by altering the gene. expression and fat pathways to promote weight loss, ”they say.

“Crispy pistachio expands the storage power and energy intake of faster-digesting carbohydrates (apple), prolonging satisfaction, as pistachio provides a winning combination of vegetable protein and fiber, as well as unsaturated fats, for a trio of nutrients that can help keep you full longer. The duo details this, noting that research shows that pistachios in shell can help you eat more carefully, as the remaining shells can be a visual indication for portions, potentially helping to reduce pistachio consumption. .

toast with peanut butter, raspberry chia jam and nuts

This idea of ​​serving a piece of toast with almond butter and a mixture of Greek yogurt, covered with raspberry puree comes from Ivanir: “Mix a tablespoon of almond butter and a tablespoon of plain Greek yogurt for a creamy spread, rich in protein and probiotics, “she says. you should use Greek yogurt instead of regular yogurt because it is higher in protein.

avocado biscuits

“Most people think of fat only when they hear ‘avocado,’ but each avocado actually contains 14 grams of fiber,” says Ivanir. “Pair it with a seed biscuit to add some protein and even more fiber on top. Research has shown that avocados can promote a feeling of satiety for a long time after comparable carbohydrate-rich snacks. ” For more on avocados, check out eight amazing avocado secrets you never knew.

Greek yogurt and strawberry parfait

If you can put yogurts and berries in a bowl, you can make this snack (and if you want to make yourself fancy, put alternate layers of yogurt and berries in the glass and sprinkle a little cinnamon on top with a few sprigs of fresh mint.)

“The secret of this slimming snack is Greek yogurt, which is rich in protein. Protein is key to losing weight, as increasing your dietary protein can reduce your appetite and increase your satiety throughout the day, helping to prevent overweight from losing weight more easily, ”says The Nutrition Twins. “Greek yogurt is also a good source of probiotics, good bacteria for the gut, which research suggests can help with weight loss, positively influencing hormones that help regulate appetite, store fat and burn fat,” they added.

“Increase the potential of Greek yogurt to eliminate fat by layering it with berries, including blackberries, blueberries, wild blueberries, raspberries and strawberries. Berries are naturally low in sugar and calories, but they are sweet enough to help reduce the craving for sweets. . Grains are high in fiber to promote satiety and contain the phytochemical C3G, which appears to help with weight loss and increase the production of both adiponectin (which improves fat metabolism) and leptin (which suppresses appetite).

Aim for about ¾ cup of plain, unsweetened Greek yogurt and ¾ cup of berries

blueberries and nuts

There is so much goodness in this little blue fruit! Walnuts are also very helpful in promoting good health and also in weight loss efforts. “This is a super easy option,” says Ivanir. “Grains are high in fiber and low in sugar. They also have a good dose of antioxidants. Half a cup of berries has three grams of fiber and only four grams of sugar and half a cup of nuts has two grams of fiber, five. grams of protein and less than a gram of sugar ”.

pomegranate seeds, sunflower seeds, muesli

When hunger strikes, try this nutrient-rich combination from Amy Gorin, MS, RDN, a registered herbal nutritionist and owner of Master the Media. “I suggest you take half a cup of POM Wonderful Pomegranate Arils. They are a good source of fiber – you get 4 grams for every half cup, ”says Gorin. “And research in Nutrition diary found that dietary fiber intake helps promote weight loss in overweight or obese adults on a calorie-restricted diet. I like to match the areas with a quarter cup of sunflower seeds, which provide extra fiber as well as healthy protein and fat. ”

dark chocolate and raspberries

Do you like dark chocolate? Here’s your excuse to eat more. “One of my favorite snacks I recommend is chocolate. Yes, I can tell you that you can eat chocolate and lose weight! Lately, I’ve been obsessed with Gatsby Chocolate’s Sea Salt Extra Dark, which is made with allulose, an artificial non-sweetener found naturally in fruits such as figs and raisins. That way, it contains less sugar and calories than a traditional chocolate bar, “says Gorin. “I’d rather eat extra snacks later in the day. I’d like to recommend combining a third of the bar – which contains only 60 calories – with a cup of raspberries, which boasts plenty of fiber.”

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