Computer screens, dogs, your paycheck: Some things should only come in size XL. But at snack time, smaller really is better. A mere 100 calories can satisfy you until your next meal, but that amount is frustratingly hard to eyeball. You could pay the more than 100 percent markup some companies charge for 100-cal snack packs—or simply keep these delish, nutritionist-approved treats on hand.
- 1 What to Eat For Snack to Lose Weight
- 2 Some Snack Ideas
- 2.1 Kale Chips
- 2.2 Fruit And Spice Steel-Cut Oatmeal
- 2.3 Mashed Avocado Snack
- 2.4 Spice Roasted Nuts
- 2.5 Mixed Berry Ice Pops
- 2.6 Raspberry-Apple Smoothie
- 2.7 Carrot Muffins
- 2.8 Texas “Caviar”
- 2.9 Skinny Crab-Deviled Eggs
- 2.10 Cheesy Lemon-Pepper Dip
- 2.11 Caprese Stacks
- 2.12 Slim Calm Sexy Squares
- 2.13 Vegetables with Almond Butter Dipping Sauce
- 2.14 Spicy Yogurt Dip and Veggies
- 2.15 Strawberry Shortcake Smoothie
- 2.16 Gazpacho
- 2.17 Sesame Squares
- 2.18 Banana
- 2.19 8 shrimp and 4 tbsp cocktail sauce
- 2.20 Curves granola bar
- 2.21 3 amy’s cheese pizza snacks
What to Eat For Snack to Lose Weight
Aim for two 150-calorie snacks each day. Think of them as ways to fill nutrition holes in your diet, such as getting your fill of fiber or a boost of calcium.
Anywhere from 40 to 50 percent of your calories at snack time should come from carbs, which works out to 14 to 20 grams. Choose high-fiber carbs such as fruit, whole grains, and starchy veggies like peas, corn, sweet potato, pumpkin, and Winter squash. Carbohydrates that are naturally high in fiber tend to be less refined and processed and also typically yield a larger portion size for fewer calories, making them more satisfying.
Go for six to 10 grams of protein, which is 15 to 20 percent of your total snack calories. Protein is essential in order to make what you nosh on feel more satisfying. Protein also helps to even out the rate that carbohydrates enter your bloodstream, so if you eat a snack that’s low in protein, a spike in your blood sugar levels could result in stronger cravings and the need to munch on more.
Far should constitute 30 to 40 percent of your snack’s calories, which works out to between six and 10 grams. Including healthy fats also adds to the “I feel satisfied” feeling. The one thing to watch out for is portion size, since fats like nuts, seeds, and avocado tend to be high in calories.
Getting enough fiber in your snack — at least three grams — is a must to not only help you feel satiated for longer, but to also help you reach your daily goal of 25 grams. Getting your fill of fiber will ensure you stay regular, which can help you avoid that bloated feeling, making you feel more energetic. It can also help maintain stable blood sugar levels, which keeps cravings at bay.
Aim for no more than 10 grams of total sugar and no more than four grams of added sugar (one teaspoon of honey, sugar, or maple syrup).
Most people like to include their two 150-calorie snacks between their three main meals, so one in the late morning and one in the late afternoon. A good rule of thumb is to eat every couple of hours, so find the schedule that works for you. Maybe you eat a later lunch and an earlier dinner so an afternoon snack isn’t necessary but a bedtime snack is. Remember that experiencing a little hunger is OK, but snacking can prevent that famished feeling that makes people overeat. And eating late at night won’t cause weight gain, but overdoing it on your daily calorie intake will. If you know you like to eat a little something before bed, make sure you save 150 calories in order to stick to your daily limit.
Eating and Working Out
If you’re grabbing a pre-workout snack, aim for a 3:1 ratio of carbs to protein. After a workout, go for a 2:1 ratio of carbs to protein. A banana with some nut butter or a small smoothie is a great option. For workouts that are an hour or shorter, don’t stress too much about getting the exact amount. As long as your snack includes a combo of carbs, protein, and healthy fats, and is under 150 calories, you’re good! Generally it’s good to enjoy a pre-workout snack 30 to 90 minutes before a workout, but eating beforehand isn’t a necessity. Some people prefer working out on an empty stomach, so do what’s right for you. Then refuel with a post-workout snack within 30 to 60 minutes.
Some Snack Ideas
Kale chips are a super-nutritious stand-in for potato chips or crackers—and so delicious!
Fruit And Spice Steel-Cut Oatmeal
Oatmeal is only for breakfast you say? We say you can throw a serving into a container and eat it as a fiber-rich snack later at work. And with these steel-cut oats, you can make this ahead of time and keep in your fridge for portioning out.
Mashed Avocado Snack
If you love guacamole, give this superquick spread a try. This delicious pineapple-avocado combination is something new and different.
Spice Roasted Nuts
Toasting nuts awakens and deepens their natural flavor, plus it allows you to customize them with your own favorite spice mixtures.
Mixed Berry Ice Pops
Unlike the ice pops you probably had as a kid, these aren’t full of sugar and artificial color and flavorings.
Here’s a delicious, high-fiber fruit drink that you can make for a refreshing snack. Including the peel (along with psyllium powder) bumps up the fiber quotient.
If you’re looking for some wheat-free options when it comes to snacks, these muffins work great. The carrots provide beta-carotene, and the flaxseeds offer up a near-zero carbohydrate source of fiber. The pecans give the muffins some crunch, while the spices and orange peel add zing.
Black-eyed peas are rich in complex carbs, which play an important role in keeping blood sugar levels steady.
Skinny Crab-Deviled Eggs
These eggs make great little finger foods to take to your next luncheon or party. For optimal nutrition and taste, use Kraft Mayo with Olive Oil instead of traditional mayonnaise. Not a crab lover? You can swap out all the ingredients hummus; simply hollow out the hard-boiled eggs and fill them with your favorite flavored hummus.
Cheesy Lemon-Pepper Dip
There’s nothing like a dash of lemon-pepper to take cottage cheese to a level of flavor. Sometimes a shake of the wrist with a zippy seasoning is all you need to transform the same old snack.
Choose beautiful, ripe tomatoes and fragrant, fresh basil for this satisfying snack. These also make a nice lunch when accompanied with a bowl of soup.
Slim Calm Sexy Squares
Bake these over the weekend for grab-and-go snacks for your work week.
Vegetables with Almond Butter Dipping Sauce
Elevate your usual veggie and dip approach with this combo that’s on the sweeter side.
Spicy Yogurt Dip and Veggies
If you like your dips more on the savory side, you’ll love this dip that uses yogurt and seasonings to spice things up.
Strawberry Shortcake Smoothie
Stay full and goregous with this sweet sip. Just half a cup of strawberries provides more than half of the Daily Value of vitamin C, a potent antioxidant that boosts production collagen fibers to help keep skin smooth and firm.
This liquid salad offers up tons of veggies, and it’s easy to take to work in a thermos.
As an extra health tweak, use a peanut butter that’s high in omega-3 fatty acids.
Naturally prepackaged goodness you can take anywhere, with the added benefit of cramp-preventing potassium.
8 shrimp and 4 tbsp cocktail sauce
The perfect appetizer—and no one at the table will know you’re counting calories.
Curves granola bar
Stash chocolate-peanut or strawberries-and-cream bars in your glove box to help you resist the lure of the drive-thru when you’re on the road.
3 amy’s cheese pizza snacks
These hot, crispy, cheesy bites are possibly the most satisfying late-night healthy snack ever