Weight Loss Snacks

Diet shakes have a simple concept: stimulate weight loss by lowering the number of calories you take in every day. When you use shakes as occasional meal replacements, that strategy can work well. But commercial diet shakes aren’t always made from healthy ingredients. Mixing up your own shakes at home, however, gives you control over exactly what goes into them and how many calories you’ll drink per serving.

Protein Shakes Are Great For Weight Loss

A key ingredient of a healthy diet and lifestyle is protein, and it is, without a doubt, one of the cornerstones of the health and wellness industry. In fact, the sale of protein supplements in the UK has increased by 17.4%, according to The Financial Times. And for good reason. Protein has been scientifically proven to be a key factor in weight loss and getting into shape. Protein shakes are some of the most popular choices among the masses when it comes to losing weight. What is it that makes these protein shakes so beneficial to weight loss? Here are ten reasons why protein shakes are great for shedding those extra pounds.

Protein Shakes Can Replace Carbs to Speed Up Weight Loss

Protein can be an alternative to carbohydrates. The difference is, carbohydrates give you an immediate energy boost, which allows you to work harder. Protein, on the other hand, takes time to be digested before it can give you energy, making it a better source for the long term.

Protein Shakes Don’t Add to Your Waistline

When combined with rigorous exercise, protein allows many people to gain muscle weight. This type of weight gain often leads people to wrongly perceive protein as the cause behind the weight gain. Additionally, some protein shakes contain sugar and other flavourings to make them taste better.

Muscle Burns Calories and Protein Builds Muscle

Protein builds muscle, and the bigger your muscles, the more calories your body can burn. By consuming more protein, you’re giving your body what it needs to strengthen your muscles.

Protein Shakes Destroy Calories

Some protein—like whey protein—is thermogenic, meaning it burns a lot of the calories in your body, and gives you healthy, strong muscles. Burning off extra calories is essential for weight loss. Even health conscious people who are watching their caloric intake often consume hidden calories.

Protein Shakes Aid The Slimming Process

Protein contains amino acids, like Leucine, which stimulate fatty acid oxidation and burn calories. When you include a protein shake in your diet, you can counteract the occasional cheat or missed workout.

Protein Shakes Can Help You Control Your Appetite

If you don’t feel full, you want to eat, no matter how much you’ve already eaten. It’s a battle against your mind that your stomach usually wins. The right protein can be the equalizer in this war. In fact, research shows that protein can bring down the levels of Ghrelin, the hormone that stimulates the sensation of hunger.

Protein Shakes are an Easy Way to Add the Right Protein to Your Diet

Protein shakes are a great way to add extra protein to your diet without the hassle of extra meal prep. There are plenty of excellent supplements and mixes available to fit the casual dieter wanting to lose a few pounds.

Protein Shakes Are A Healthy Convenience Food

One of the biggest obstacles to eating right is how much work it is compared to ready-in-an-instant processed food. Work, family, and other obligations can eat away at your time. So when lunch or dinner comes around, there’s a strong temptation to toss a frozen dinner in the microwave or swing through the drive-thru at the nearest fast food joint, rather than take the time to prepare a healthy meal.

Research Supports the Benefits of Protein Shakes

A number of studies show that protein shakes contribute to weight loss. In fact, people given supplemental protein lost “significantly” more fat mass and had a notable decrease in total and LDL cholesterol.

Best Meal Replacement Shakes For Weight Loss

When going for a meal replacement, limit yourself to shakes, since meal replacement (MRP) and protein bars tend to be high in sugar. Note: It is not advisable to replace more than 2 of your 5/ 6 meals with protein shakes.

Meal Replacement Shakes vs. Protein Shakes

There is a difference between meal replacement shakes and protein shakes. It is important to recognize the difference between shakes, as there is a big difference in calorie content between meal replacement shakes and simple protein shakes.

Meal replacement shakes and other meal replacements such as bars, soups, puddings and other snacks are designed to REPLACE one or two of your daily meals. Meal replacement shakes are specially formulated for weight loss and weight maintenance. These shakes are designed to give you a wide range of essential nutrients in a low calorie meal substitute, rich in proteins and low in carbohydrates (typically 2:1 ratio). A good MRP shake contains both carbohydrates and protein and between 200 and 400 calories.

A protein shake or smoothie on the other hand, is simply that – protein. This shake contains little or no carbohydrates, fat and other essential nutrients. Protein shakes are very low calorie and are not designed to replace a meal.

Buying The Best Meal Replacement Shake

When buying a meal replacement shake or protein shake powder, consider the following points:

You need to be able to mix the powder with water, juice or milk.

Meal replacement shakes should offer a proper balance of calories from protein, carbohydrates, dietary fiber, and all the essential vitamins and minerals.

No or low in saturated fats, trans-fats and sugars. Some shakes are very high in sugar.

Make sure the calorie content is right for you. This will different depending on whether you are using the shake as a meal replacement or snack.

Too much sugar or too few calories can cause you to eat more and defeats the purpose of weight loss.

Remember to look for low carb meal replacements if you are on a low carbohydrate diet.

Compare different brands in order to make the most informed decision. Compare calorie, fat, protein and carbohydrate content. When looking at carb content, see how much of those carbs are sugar.

Popular Meal Replacement Shakes

Shakeology

Beachbody’s Shakeology is getting a lot of hype in the world of meal replacement shakes, as it boasts the inclusion of over 70 ingredients to aid in your body’s digestive health and fat-burning capabilities. Beachbody states that the digestive enzymes added to Shakeology are from natural sources such as papayas and pineapples, and these sources also provide high levels of antioxidants that can help prevent premature aging and degenerative disease. This is a perfect choice for someone who doesn’t have the time or desire for breakfast, but needs an energy boost before lunch.

Orgain

With so many different meal replacement shakes on the market, Orgain Protein Powder makes its mark by providing shakes that are completely gluten-free, soy-free, non-GMO, and free of all artificial ingredients. Orgain not only wants you to get that protein boost that you’re after, but they want you to feel as healthy as possible in the process. While they do have dairy-based shakes that are made with all grass-fed whey and milk protein concentrates, they also have great vegan options that are made using completely organic ingredients.

GNC Total Lean Lean Shake

Total Lean Lean Shake’s main goal is to provide you with a meal replacer filled with 25 grams of whey protein per serving in addition to vitamins and minerals that aid in a healthy metabolism and lean muscle mass. GNC offers the details of its no-frills approach on its website, listing all of the ingredients of the shake so you know exactly what you’re putting into your body.

IdealShape

IdealShape’s meal replacement shakes are geared toward those who are looking to lose weight and control cravings. It’s not for those who are necessarily trying to gain muscle, increase their metabolism, or improve their digestive health. The IdealShape website shows how replacing just one meal a day will assist in weight loss when accompanied with a calorie-controlled diet, as the powder formula they provide is a mere 90 calories per serving. Most other meal replacement shakes are around 180 calories a serving, and coupled with blending those formulas with berries, bananas, or nut butters, that calorie count can skyrocket and ultimately sabotage all attempts at weight loss. IdealShape boasts that just one 90-calorie serving of the shake is enough to keep you satisfied for up to three hours because of the inclusion of the all-natural potato protein called Slendesta.

Herbalife

Herbalife is a company that has more than just a meal replacement shake to offer — it also has nutrient-dense snacks, vitamins, and products. The most beneficial part of Herbalife is that it encompasses an entire system to make you look and feel your best. Discover Good states that Herbalife centers around more than just the dietary shakes and supplements and keeps its focus on living an active life and building an overall confidence in its clientele.

Visalus Vi-Shape

Visalus Vi-Shape’s meal replacement shake is a drink that’s not just for weight loss. The nutrient-dense formula is designed for anyone looking to live a healthy and active lifestyle with or without a weight loss goal in mind. According to the Vi-Shape website, the formula includes a protein blend of whey and soy proteins, a full day’s serving of fiber, and 25 other heart-healthy vitamins and minerals. The shake also only has one gram of fat, less than one gram of sugar, a low-sodium content, and only 90 calories per serving.

Vega

If you’re looking for a plant-based protein shake that not only offers a satisfactory meal replacer, but also offers vitamins, probiotics, and antioxidants, the Vega One Nutritional Shake may be your best bet. Vega offers a variety of powder supplements to fit your needs, whether that’s the Vega Essentials shake that boasts 3 servings of greens in one serving, or the Vega Protein & Greens blend that offers 20 grams of protein per serving. However, the Vega One Nutritional Shake provides the full package of protein and nutritional needs to fit into any lifestyle.

Cal Naturale

Originally known for their sustainable wine, California Natural Products has a new creation that appeals to health fanatics everywhere. While many of the meal replacement options on this list come in either pre-mixed formulas or powder supplement form, Svelte keeps it simple with one option: an organic pre-mixed protein shake that doesn’t disappoint on flavor. Though you can only purchase individual CalNaturale shakes, their variety of flavors far exceeds many of the other meal replacement shakes on the market. These single-serving shakes come in either an 11- or 16-ounce size, and you can get them in banana crème, chocolate, French vanilla, cappuccino, or spiced chai.

Muscle Milk

There are many options when it comes to purchasing Muscle Milk — you can go for one of the six pre-made protein shake options, or you can try one of their four powder formulas, each boasting different benefits depending on which you choose. If there’s anything that’s consistent with all of the Muscle Milk products, it’s that they are incredibly high in protein and low in calories and sugar, making them ideal for those looking to build strength after a workout.

Bod-e Shake

The Bod-e Shake is designed to balance protein with carbs and healthy fats so that you can build lean muscle mass and suppress your appetite to achieve your goal weight.

This meal replacement shake comes in powder form, and there are only two basic flavors — chocolate and vanilla. While there may not be a whole lot of variety to this formula, this could be a great option for those looking for an easy, straightforward shake that’s jam-packed with nutrients. In each 2 scoop serving of this shake, there are 16 grams of whey protein concentrate, 7 grams of fiber, 24 grams of carbs, and 660 milligrams of omega-3 fatty acids. Not only are you getting your protein with this powder, but you’re also getting a healthy dose of nutrients that you may not otherwise consume in your everyday diet.

If you’ve just switched to a Paleo diet and you find you’re being overwhelmed with cravings for bread, soda, alcohol or other junk, never fear! Pretty much everyone who transitions to Paleo from the Standard American Diet goes through a period of cravings and energy crashes.

Paleo Snacks Under 200 Calories

Omelet Muffins

You’ve given up grains, but you can still enjoy muffins. “Most snack options are made of grains or contain sugar,” writes dietitian Aglaée Jacob, a registered dietitian and paleo diet advocate in Canada. “Fruits are an option, but not if you are trying to limit your carbohydrate intake.” A healthy alternative? Omelet muffins, says Jacob. Simply mix your favorite omelet ingredients such as eggs, veggies and diced lean meat together, then distribute the batter evenly in a nonstick muffin tin. Once baked, you’ll have a batch of protein-rich, grain-free muffins to snack on for several days. One standard-size omelet muffin contains under 90 calories.

Natural Trail Mix

Considering their calorie density, nuts and seeds may not seem diet-friendly, but they provide hefty amounts of fiber, protein and healthy fats, making them more satiating than processed foods. In a study published in The American Journal of Clinical Nutrition in 2009, researchers analyzed the nut intake of 51,188 women ages 20 to 45 over 8 years. Women who reported eating nuts twice or more per week actually had a slightly lower risk of gaining weight or becoming obese compared to women who seldom ate nuts. One-quarter cup of trail mix containing fruit, nuts and seeds provides about 175 calories. Whether you make your own or purchase prepared trail mix, make sure the ingredients are devoid of added sugar.

Meat And Avocado Lettuce Wraps

One-half of an avocado provides 5 grams of satiating fiber and other essential nutrients, including B-vitamins, potassium, unsaturated fats and vitamin E. Ginger Calem, CPT recommends wrapping avocado slices and deli meat (gluten-free) in crisp romaine lettuce leaves for a nutritious paleo-friendly snack. “This just makes me think of sunshine and happy summer days for some reason,” she said. Wraps made with 1/2 of an avocado, 2 deli meat slices and several large romaine leaves provides about 170 calories. For added flavor and nutrient variety, incorporate other veggies, such as diced tomatoes, cucumbers and bell peppers.

Fruit With Coconut Milk

If you’re craving ice cream or a healthy, hydrating sweet, top fresh fruit, such as berries, melon cubes and mango chunks, with coconut milk. The fat in the coconut will enhance satiation and help you better absorb fat-soluble nutrients, including the vitamin A in mangoes and the vitamin E in blueberries. One cup of mixed berries topped with 1/4 cup raw coconut milk provides about 195 calories. Coconut milk is a great paleo-friendly alternative to replace other sources of saturated, like whole milk and heavy cream.

Eggs With Veggies

Ginger Calem, CPT described “speedy eggs with greens” as the quickest-to-make paleo mini-meal. “I scramble an egg or two and then fold in some spring mix lettuce,” she said. “When heat hits those greens, it really brings out a fabulous flavor.” You can make your own rendition by scrambling eggs with whatever veggies you have on hand. Diced tomatoes and red bell peppers add a kick of the antioxidants lycopene and vitamin C. For added satiation, incorporate fiber-rich veggies, such as cooked kale, broccoli and carrots. Herbs and spices, such as garlic, basil, sea salt and black pepper, can add ample flavor while contributing no calories. Two eggs with 1/2 cup fresh vegetables contains about 150 calories and 12.5 grams of protein.

Paleo Snacks To Fight Those Cravings

Fruit

Fruit is an obvious snack for when you’ve got those cravings. Sure, your diet might restrict fruit, particularly in the beginning, but what’s worse: eating a fresh fruit salad or that chocolate donut that you really want?

Nuts and Seeds

If you’re constantly craving chocolate, you might be deficient in magnesium. In fact, Mercola says approximately 80 percent of all Americans are deficient. If you find you crave chocolate, it’s very likely you need some magnesium. Almonds, sunflower seeds, pumpkin seeds, and sesame seeds are all great sources of magnesium, as are green leafy veg like Swiss chard and spinach.

Cruciferous Vegetables

If you just crave sweets in general (not an easy craving to fight off), you could be low in a number of nutrients, namely, sulfur. Cruciferous vegetables like broccoli, cabbage, cauliflower, kohlrabi, bok choy, kale, rutabaga, collard greens, turnip (root or greens), maca, radish, and wasabi, among others, are great sources of sulfur, Vitamin C and fiber. They’re also great for fighting off cancer cells.

Jerky

If you’re craving toast or bread, you probably need more nitrogen. You can get that from high protein meats and fish. Don’t think of meat as a “snack”? Make some jerky. Even if you don’t have a dehydrator you can still make jerky. All you need to make jerky is a bit of time, some mild heat, and a dry environment. If you’ve been buying jerky, save yourself some loads of cash and make it yourself!

A Big Salad

If you crave soda, you might be low in calcium. The best source of calcium is in your leafy greens. Make yourself a big salad out of spinach, kale, watercress, turnip greens, some broccoli, and sesame seeds. If you do dairy, throw some cheddar in there, too. Top it all off with some homemade Ranch dressing or a nice oil and vinegar dressing. This snack will not only help increase your calcium intake, it’ll also fill you up and leave no room for that soda you want to drink.

Dried Apricots

Dried apricots are high in potassium, which you might need if you crave alcohol. Each half-cup of dried apricots will provide approximately 22 percent of the daily recommended intake. You should either dehydrate your own or buy some that are sulfate-free.

Paleo Snacks You Can Eat On the Go

Fruit leathers

If you’re looking for a fresh fruit alternative, look no further than fruit leathers or fruit strips. This product can be found at most pharmacies, grocery stores, and even gas stations, but be careful because not all fruit leathers are good Paleo snacks. Check the list of ingredients on the back of the box carefully before purchasing. Your healthier fruit leather options will be those will minimal ingredients, like fruit and water. Stretch Island Fruit Co. makes great all-natural fruit leathers in a variety of flavors, like raspberry and strawberry, that Paleo bloggers and chefs love.

Veggie noodles

If you’re craving pasta, veggie noodles, also known as zoodles, will be your fix. Veggie noodles are basically just vegetables, most often zucchini, squash, and sweet potato, that are cut or spiraled to create a noodle-like texture and shape. Since Paleo is such a big health movement right now, veggie noodles can be found at most supermarkets, but Whole Foods has pre-spiraled and prepackaged options that make for a quick low-stress meal. Vegetables are a main staple in the Paleo diet and for good reason. They are full of vitamins and leave you feeling satisfied.

Energy Balls and Bars

Our markets today are saturated with all kinds of snack and protein bars.  After a glance at the ingredient list, you may find yourself shaking your head at the thought of these bars being considered a “health” food.  You may not even be able to pronounce some of the ingredients listed on the nutrition label.  Granted, a handful of bars are considered to be Paleo-friendly; however, the price tag that accompanies many choices is considerable.  Some of the simplest and tastiest Paleo snack recipes fall into the category of energy balls or bars.  Set aside a little time and make a batch or two of these goodies to eat as a great on-the-go snack for you or pack for your loved ones.

Protein-Packed Muffins

You may not be a stranger to the world of muffins, but your former idea of a muffin is no longer a healthy snack consideration.  While you can no longer go to your favorite coffee shop and order one of their giant, bakery-style muffins, as tempting as they may be, you know how detrimental those sugar-laden baked goods can be to your health.  Fortunately, there are a number of amazing Paleo muffin recipes that are low in suagr and high in nutrient content.

Dark chocolate

Yes, dark chocolate can be Paleo, and yes, many Paleo experts actually recommend dark chocolate in moderation when it comes to healthy snacks. (Dark chocolate is even included in our 50 best healthy eating tips of all time because it’s packed with antioxidants and has been proven to boost brain health and curb cravings.) But not all dark chocolate meets Paleo snack standards. Look for unsweetened dark chocolate or baking chocolate with 80 percent or more cocoa. EatingEvolved and Primal Kitchen both make dairy-free and certified organic Paleo dark chocolate bars.

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.

What to Eat For Snack to Lose Weight

Calories

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.

Carbs

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.

Protein

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.

Fats

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.

Fiber

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.

Sugars

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).

Timing

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

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.

Raspberry-Apple Smoothie

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.

Carrot Muffins

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.

Texas “Caviar”

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.

Caprese Stacks

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.

Gazpacho

This liquid salad offers up tons of veggies, and it’s easy to take to work in a thermos.

Sesame Squares

As an extra health tweak, use a peanut butter that’s high in omega-3 fatty acids.

Banana

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

When it comes to snacking within an hour or two of your bedtime, there’s a few things to consider: First, research does link late-night calories to the potential for weight gain. One study found that eating right before turning in can make your snooze time more restless, and that sets you up for fatigue and bingeing the next day. Also, late-night noshing tends to be associated with stress eating, which leads to overindulging in high-fat comfort calories.

Avoid a too-big meal, since your body will have to work harder to digest, which might actually keep you awake. But if your schedule leaves you with no choice but to eat dinner close to bedtime, Hyde suggests something that’s about 40% veggies, 40% carbs, and 20% protein.

A bowl of cereal

Put down the Count Chocula—all that sugar might leave you too wired to sleep (and also give you a stomach ache). We’re talking about the whole-grain, complex carb kind (think oatmeal or corn or bran flakes) that’s easy to digest and gives you 200 calories or less per bowl, says Brill. Pour in a little milk for extra tryptophan and protein.

Cherries

Cherries are one of the few foods that naturally contain melatonin, which helps control your body’s internal clock. This sleep-promoting hormone lowers body temperature and helps induce drowsiness. A recent study found that adults who drank two daily glasses of tart cherry juice slept 40 minutes longer on average and had up to a 6% increase in sleep efficiency.  Try a small bowl of fresh cherries or a glass of tart cherry juice before bed to help you get some shut-eye.

An apple with a spoonful of peanut butter

Apples have lots of fiber and a satisfying crunch. “The protein in the peanut or almond butter also fills you up without feeling heavy in your stomach,” says Brill.

Banana

Not only are bananas loaded with satiating fiber and relaxing tryptophan (for only about 100 calories each), but they’re the perfect late-night nosh if you’ve already cleaned up your kitchen. You won’t leave behind any dishes or utensils to wash!

Strawberry shake

Blend kefir (it’s like a liquid yogurt), strawberries, and a teaspoon of honey for a refreshing protein shake that’s also chock-full of digestion-enhancing probiotics.

Crackers

For a nutty snack, try Ak-mak crackers (made of stone-ground sesame seeds), multigrain Wasa crackers, or low-fat rye mini toasts. Spread on some hummus or light cheese, or eat with a small slice of lean lunch meat.

Popcorn

Choose 100-calorie packs of 94% fat-free microwave popcorn. Or air-pop your own. Skip the butter. Instead, raid your spice cabinet: Use lime powder for tang, cayenne pepper for heat, or a dash of cinnamon for sweetness.

Dark chocolate

The darker the better. Chocolate made with at least 70% cacao contains less sugar and more antioxidants than its milky cousin.

Almonds

If you want a quick snack before bed that doesn’t require any prep work, grab a handful of almonds. They’re a rich source of the sleep-supporting amino acid tryptophan, as well as the nutrient magnesium, a natural muscle relaxer. Plus, the protein in almonds will keep you full all night. Keep a simple trail mix recipe of almonds, dried tart cherries, toasted coconut flakes, and sunflower seeds on hand for a sleep-enhancing snack.

Almonds

If you want a quick snack before bed that doesn’t require any prep work, grab a handful of almonds. They’re a rich source of the sleep-supporting amino acid tryptophan, as well as the nutrient magnesium, a natural muscle relaxer. Plus, the protein in almonds will keep you full all night. Keep a simple trail mix recipe of almonds, dried tart cherries, toasted coconut flakes, and sunflower seeds on hand for a sleep-enhancing snack.

Lavender Tea

Lavender is used in many products such as candles, oils, sprays, and lotions as a sleep promoter. You can also unwind by simply drinking a glass of decaffeinated lavender tea to help you feel relaxed and calm. Despite the overwhelming amounts of lavender-containing products designed for sleep, lavender is not a cure for insomnia.  However, studies have shown that it has calming properties that allow many to fall asleep more easily. Try making our lavender syrup and stirring it in a glass of hot or iced decaf tea.

Tips

Avoid anything fatty, spicy, super sugary, or caffeinated.

Capsaicin, which makes food spicy, can cause indigestion and discomfort, which wrecks your sleep. And foods with a lot of oil or fat (like deep-fried anything) will also take forever to digest. Not only will this keep you up, but it also means those acidic stomach juices are around for longer while your body is horizontal, which can cause acid reflux.

A good nighttime snack would be around 200 calories with complex carbs and protein.

Complex carbohydrates like whole-grain breads are great because they release serotonin when digested, which helps calm you down. And adding a little protein will keep you full until breakfast. Drink a big glass of water or a cup of hot tea (decaf), to help you feel full and hydrated.

We should eat five meals a day: besides breakfast, lunch and dinner, it is healthy to eat a snack mid-morning and mid-afternoon.

Splitting up food intake throughout the day helps the metabolism to function better; it adds that extra bit of energy useful before lunch or dinner, reducing the feeling of hunger before main meals, giving us the possibility to eat the right quantity without putting on weight. This is what makes mid-morning and mid-afternoon snacks a meal not only for children and adolescents, but also for adults.

What is the mid-afternoon snack?

The mid-afternoon snack is the meal that we do in the afternoon, usually between 4 and 5. British people call it “teatime”.

What is the mid-afternoon snack for?

This is a supplement to lunch. It will give us additional energy to play, walk, run, read, study or work until dinner comes . It is necessary to have it to avoid being too much hungry at dinner time.

Late-Afternoon Snack Attack Tips

• Wait five minutes and see if the urge passes.
• Avoid temptation: Don’t food shop at this time; don’t go near the vending machine; cut out mid-afternoon television. (Being bombarded with junk food ads will just put you in the mood).
• Make a list of alternative activities: writing an email, go on a walk.
• Eat a good breakfast and lunch. Favor foods that are slowly digested and will keep you full longer, such as wholegrain bread and high-fiber cereals, beans and vegetables.

It’s OK to Sneak In Snacks

There is nothing wrong with snacking: It’s WHAT you eat that matters. If you find yourself craving potato chips or chocolate bars, substitute nutritious low-calorie options such as:

Really Hungry

• Vegetable/Bean soup
• Slice of whole-grain bread with peanut butter
• Unsweetened high-fiber cereal with skim milk
• Vegetable sticks and tomato salsa

Need a Snack

• Slice of whole-grain bread with jam
• Sweetened, high-fiber cereal with skim milk
• Low-fat granola bar

Just Want to Munch

• Fresh or dried fruit
• Low-fat, artificially-sweetened yogurt
• Fruit smoothie made with skim milk
• Pretzels, breadsticks or rice cakes
• Plain, air-popped popcorn
• Fat-free hot cocoa made with skim milk

Americans have a dual obsession with snacking and eating more protein. In fact, recent surveys have revealed that 91 percent of adults snack at least once a day and 71 percent actively aim to add more protein to their diet. Good news if you fall into both camps: science is in favor of consuming—and combining—the two. Adding low-sugar, protein-packed snacks to your daily diet can help fuel weight loss efforts by boosting metabolism and reducing hunger pangs. Sounds like a delicious way to drop a few extra pounds to us!

Luckily, you don’t have to keep bags of chicken breast or turkey in your bag in order to reap the benefits. There are plenty of portable, non-perishable ways sneak in some protein. Next time you go to the grocery store, don’t get overwhelmed and load up on your go-to snacks. With this list as your guide, shopping and snacking for weight loss have never been easier.

Jerky

Be careful to avoid sodium- and sugar-filled brands, but low-sodium, natural, or lightly-flavored options are a great source of protein.

Mixed Nuts

Mixed nuts provide an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness.

Pumpkin Seeds

Those orange gourds aren’t just for carving. Pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack full of fiber and immunity-protecting zinc once they’re washed, dried, and nicely roasted.

Greek Yogurt and Granola

Picture sitting on a Greek isle with this snack in hand. Along with a higher level of protein than regular yogurt, the Greek stuff provides plenty of calcium and probiotics to fight inflammation. Now soak in that (imaginary) view and enjoy!

Chocolate Milk

No, we’re not going back to preschool. But chocolate milk is actually a great source of high-quality protein (especially post-workout). Try keeping a single-serving, shelf-stable box in your gym bag or backpack for snack attack emergencies—just try to find one that’s also low in sugar!

Tuna and Crackers

Along with protein, canned tuna adds some vitamin D and omega-3 fatty acids to your mid-afternoon munchies.

Hard-boiled Egg and Avocado Bowl

Just two hard-boiled eggs packs 12 grams of protein and they taste great chopped up and mixed with avocado, red bell peppers, and onion.

Honey Nut Energy Bites

Are you a fan of Honey Nut Cheerios?  How about chocolate chips? Yes? Well when you combine them with some Greek yogurt and peanut butter, you’ve got a high-protein treat that most people would confuse with dessert! Greek yogurt is extremely good for you, especially if you buy the kind with zero percent fat, and one serving usually has about 17 grams of protein.

Protein Pops

Bananas, protein powder and coconut milk? YES. For athletes, these frozen treats are a great alternative to drinking boring shakes day after day. And for everyone else, they’re a dessert with way more nutritional value than a cup of ice cream.

Low Fat Cheese Sticks

One stick of string cheese gives you about eight grams of protein, and if you buy a low-fat version, you’re looking at a high protein snack that comes in at under four grams of fat. Packing yourself two low-fat cheese sticks and an apple may make you feel like you’re back in elementary school, but hey, if it gave you energy to run around during recess back then, this snack will certainly power you though the second part of your day.

Egg White Oatmeal

Oats are a great source of dietary fiber, and when you combine them with egg whites, you get one of the healthiest breakfasts around. The fiber from the oats and the protein from the egg whites will keep you full all day, and if you think it’s odd to combine the two, just give this recipe a whirl. You probably won’t even know the egg whites are in there!

Cashew Coconut Fudge

When it comes to fat, cashews rank pretty low compared to other nuts, and when it comes to fudge, it’s always fantastic when you can have more than one piece – and feel good about it! The best thing about this recipe is that you can make it two ways, vegan or Paleo.

If you get too hungry between meals, that can deplete your willpower and make you consume more calories overall. The trick to snacking for health? Choose nutrient-rich foods and filling combos of protein and fiber, like these popular picks from top dietitians and weight-loss bloggers.

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.

Baked sweet potato fries

This vitamin A-rich snack is a healthy-kid favorite, but there’s no reason you can’t also enjoy this Parenting recipe that swaps bad carbs for good ones.

Sliced tomato with a sprinkle of feta and olive oil

Lunch left something to be desired? This savory dish will make your taste buds happy.

Krispy kale chips

This unbelievable source of vitamins K, A, and C may become your new go-to late-afternoon snack.

Popcorn with a kick

A favorite, family-friendly snack for dietitian and Real Mom Nutrition blogger Sally Kuzemchak is popcorn—a surprising source of fiber and antioxidants.

Homemade kettle corn

DIY kettle corn can eliminate some of the artificial chemicals from processed versions.

Vitamuffin vitatop

Pop this vitamin-rich fudgy treat before a morning meeting and that Danish won’t look so damn good.

Health nachos

Though she admits that she’s not a big snacker—“I really like to be hungry for meals”—Cara Eisenpress of Big Girls Small Kitchen says her favorite snack is healthier nachos.

Starbucks tall skinny latte

Score your caffeine fix along with a hunger-crushing 10-gram shot of protein and about a third of your daily calcium needs.

Brown rice bonanza

Feedmeimcranky’s Annabel Adams makes a big batch of brown rice on the weekends, and for weekday snacks heats up a small bowl and tops it with salsa, hummus, or Trader Joe’s ‘Cowboy Caviar,’ a mix of black beans, peppers, and roasted corn.

Banana

Naturally prepackaged goodness you can take anywhere, with the added benefit of cramp-preventing potassium.

Low-carb turkey wrap

Make a snack out of a turkey wrap, which is one of Dr. Oz’s top snacks—and only 75 calories.

1/2 c edamame (measured shelled)

Eating this protein-packed pick-me-up out of the shell will help make the healthy snack last longer.

Cinnamon-spiced baked apples

These are a quick, healthy snack favorite of Diane Carbonell, founder of the Fit to the Finish blog. Core a crisp apple (such as Granny Smith or Fuji) and put the wedges in a microwave-safe bowl.

Buffalo Chicken Celery Boats

Like a whole plate of buffalo wings, in one convenient bite!

Chocolate-drizzled fruit kebobs

Health magazine skewers 1 strawberry, 2 blueberries, 1 piece each kiwi, cantaloupe, pineapple, and then drizzling with 1 teaspoon Hershey’s chocolate syrup for a filling, fruit dessert that quenches a chocolate craving too.

Pickle Roll-Ups

Pack your kids this for lunch and you’ll be the most popular mom in school.

Chocolate-dunked strawberries

Try Prevention’s easy way to sweeten up strawberries: Drip 10 medium strawberries into 1 fat-free pudding cup for a light and healthy filler. Since this combo is a proven aphrodisiac, it’s best eaten with your significant other.

Tuna Salad Pickle Boats

This is the absolute cutest way to eat tuna salad.

Goat cheese bruschetta

Try this Real Simple treat: Top 5 halved cherry tomatoes with 2 tablespoons fresh goat cheese, then sprinkle with chopped herbs (chives, basil, or parsley) that you can grow right in your home garden.

Bell Pepper Nachos

You won’t miss the chips in these low-carb veggie nachos.

Gouda-topped apple slices

Thinly slice 1 ounce of smoked Gouda cheese on honey crisp apple slices for an ideal balance of protein, carbs, and fat, recommends Christine Avanti, chef, nutritionist, and author of Skinny Chicks Eat Real Food For a different flavor (and fewer calories), swap out the Gouda for a naturally lighter option.

Sweetish nuts

Give boring nuts (the best disease fighter in your pantry) a healthy boost with Sweetish Nuts from nutritionist Brooke Alpert, which are sugar-free but still manage a natural sweetness from the spices.

Tasty tapas

Stuff mini whole wheat pitas (about 2 inches in diameter) with different tastes, such as salsa; cashew butter; low-fat cheese; or hummus with cucumber and tomato, recommends Samantha Heller, RD, clinical nutrition coordinator at the Cancer Care Center at Griffin Hospital in Derby, Connecticut.

Hummus among us

When Rebecca Regnier of doesthisblogmakeuslookfat is hankering for something savory, she goes for a mini pepper sliced with a little hummus. It’s especially good as a bedtime snack, since chickpeas help you sleep.

Raspberry banana bites

Satisfy a sweet tooth with Health magazine’s treat: top three, 1-inch banana slices with ¼ teaspoon Nutella and 1 raspberry. That combo also makes a deliciously healthy fruit smoothie.

Fruit tacos

From registered dietitian Cynthia Sass’s new book S.A.S.S. Yourself Slim: Fold whole corn tortillas with organic strawberries (or any of the healthiest fruits for your body), edamame, ripe avocado, cilantro, and a drizzle of balsamic vinegar.

Nutty watermelon fruit cup

This Real Simple salad refreshes: Toss 2 cups of watermelon cubes with 1 tablespoon fresh lime juice and ½ teaspoon grated lime zest, then sprinkle with cayenne pepper and 2 teaspoons chopped unsalted roasted pistachios.

Pumpkin spice yogurt

Perk up your go-to yogurt with this version from Greatist: Combine 1/2 cup of nonfat plain Greek yogurt with 1/4 cup of pumpkin puree (a low-fat way to boost fiber and flavor).

Yogurt-dunked berries

Blogger Caffeinated Chronicles of a Supermom uses a toothpick to dunk individual blueberries one at a time into a container of Greek yogurt; a second toothpick helps push the berry off onto a baking sheet.

Avocado rice cakes

Avocados also make for a great rice cake topper, says greatist.com. Top an unsalted brown rice cake with 1/4 of an avocado, mashed, then sprinkle with black pepper and paprika.

Tempeh-topped avocado

Always have avocado around to add a healthful fat for a filling snack (and to get gorgeous hair, face, and nails), recommends Annabel Adams from feedmeimcranky.com.

Chia pudding

Chia seeds, a great source of omega-3s and fiber, are in this tasty tapioca-like pudding from NYC nutritionist Brooke Alpert’s new book The Sugar Detox. Place 2 and 1/2 cups unsweetened almond or coconut milk, 1/2 cup chia seeds, 1 teaspoon vanilla extract, and 1 teaspoon ground cinnamon in a bowl.

Banana oatmeal walnut cookies

Gina Homolka, of skinnytaste.com, makes three-ingredient “guiltless healthy cookies” that are a great source of heart-healthy whole grains, good fats, and potassium. Combine 2 medium ripe bananas, mashed, 1 cup uncooked quick oats in a bowl, then fold in ¼ cup crushed walnuts. Place tablespoon-sized scoops on a baking sheet and bake for 15 minutes in a 350-degree oven.

Bagel with ricotta and strawberries

Sink your teeth into Real Simple’s tasty take on the bagel: Spread half of a small toasted whole grain “flat” bagel with 2 tablespoons fresh ricotta, then top with 1/3 cup sliced strawberries and drizzle with 1 teaspoon honey or agave nectar.

Fruity waffle

Try Self magazine’s healthy bite: top a whole grain waffle with 1 teaspoon low-fat cream cheese and ¼ cup blueberries.

Cinnamon-nut oatmeal

Oatmeal, with is whole grains, fiber, and protein, is a perfect all-day snack.

Anytime edamame

From theKitchn: A half-cup of boiled or steamed shelled young soybeans are rich in protein, Omega-3 fatty acids, and antioxidants—and are only 100 calories.

Ginger-tossed cole slaw

For her favorite snack, Keri Glassman MS, RD, author of The New You and Improved Diet, tosses pre-sliced cabbage and carrots with a ginger dressing and wraps the salad in a sheet of seaweed (nori).

Tuna seaweed wrap

Nutritionist Rachel Beller loves nori too, telling Glamour that it’s “chock-full of folate, iron, calcium and potassium.”

No single food will automatically target your turkey neck (fat loss only happens when you burn more calories than you ingest, leading your body to preferentially break down lipid stores for energy). But alongside a proper fitness regimen, what you eat will help you torch body fat.

Whether it’s turning off fat genes, helping to build muscle that robs energy from adipose cells, revving your metabolism and ability to burn fat, or helping you feel fuller longer so you consume fewer calories, these foods have been proven to show an increased rate of fat loss. Find these fat burning foods below.

Fermented Foods

Fermented foods like miso, tempeh and sauerkraut contain probiotics, a.k.a. friendly bacteria that help boost immunity, regulate gut function and banish bloat. Unsweetened plain Greek yogurt and skyr can provide probiotic benefits too. Choose ones that have five strains or more of bacterial cultures per 6-ounce serving.

Oats

Probiotics introduce useful bacterial to your system, but the prebiotics in oats feed the good bacteria already living there, helping it proliferate.

Nuts

Almonds, peanuts, walnuts, pistachios — at GH, we’re nuts about nuts! People who snack on nuts may have lower abdominal fat than those who munch on carb-based treats, according to a 2015 study in the Journal of the American Heart Association. Nuts are rich in monounsaturated fats, a heart-healthy (and more satisfying) pick than their grain-based counterparts.

Berries

Berries are packed with fiber (up to 9 grams a cup!) and antioxidants but contain less sugar than most fruits. That combo makes them a satisfying and healthy choice.

Olive Oil

Plant-based oils like extra-virgin olive oil create that “full” feeling and help you slim down overall. Skip battered foods deep-fried in oil, though! Fried snacks are associated with weight gain, so you’re better off enjoying them only once in a while.

Eggs

High-protein breakfasts, especially ones that include eggs, have been linked to weight loss, reducing belly fat in the process. Add eggs to salads, stir-frys and sautés, or pair them with 100% whole-grain toast and veggies for a hearty breakfast.

Beans and Lentils

Pulses — the dry edible seeds of beans, lentils, chickpeas and peas — are everywhere these days, and we couldn’t be happier about it. They’re filled with fiber and plant-based protein, plus minerals and B-vitamins. Overall, pulses reduce bloat by aiding your nervous and muscular systems, helping you build lean body mass.

Fish

It doesn’t get any better than fish when it comes to healthy protein, especially salmon, tuna and sardines. They’re filled with important omega-3s and lean protein, helping you fill up and curb cravings.

Leafy Greens

Plant-based omega-3s belong in any healthy eating plan, but leafy greens and cauliflower are especially helpful for tightening up. They’re loaded with minerals like potassium, which can help offset the bloat-inducing effects of sodium.

Avocados

Good news for lovers of this fruit (yes, it’s a fruit!): A 2013 study linked regular avocado-eaters to lower waist circumference and BMI. What’s more, the monounsaturated fats are heart-healthy and filling, reducing the urge to graze on processed foods later on.

Bananas

Filled with potassium and magnesium, bananas offset the bloat caused salty processed foods and pack in plant-based prebiotics, “feeding” your good bacteria. Snack on one a day with a tablespoon of nut butter, or slice it into your morning cereal.

Asparagus

As a prebiotic-filled veggie, asparagus is a great addition to soups, pastas and omelets, or served as a side dish. For extra bloat-beating benefits, try pairing asparagus sticks with other crudité and dipping in hummus.

Salad Staples

Mushrooms, carrots, tomatoes and cucumber all help you stay hydrated due to their high H2O content. That extra water can offset fluid retention caused by excess salt.

Citrus Fruits

The potassium in citrus helps combat bloat while the antioxidants fight inflammation, which is associated with belly-fat storage. Since a key part of beating the bulge is proper hydration, adding citrus to your H2O can help non-water drinkers to sip up and ultimately slim down!

Alliums

You already know that garlic, onion, leeks, scallions and shallots add lots of flavor, but they also provide tons of prebiotic fiber. Sneak them into savory dishes, like omelets and salads.

Orange Veggies

Sweet potatoes, butternut squash, pumpkin and other good-for-you tubers are lower in calories and chock-full of potassium and beta-carotene. Their mineral-rich and fiber-full properties make them bloat-beating all-stars.

Herbs and Spices

Flavor foods with herbs and spices whenever you can. It’ll encourage you cut back on high-sodium staples and avoid the salt shaker, a major player in bloating. Plus, many have mild diuretic effects, helping you flush out excess water. We love basil, cilantro, rosemary, sage, tarragon, mint, oregano and black and red chili peppers, to name a few.

Cayenne Pepper

Who knew there was a connection between a spicy pepper scorching your mouth and burning your belly fat? Scientists did! According to a study in the American Journal of Clinical Nutrition, daily consumption of one of the compounds found in pepper (capsaicin) speeds up abdominal fat loss by boosting the body’s ability to convert food into energy. It also acts as a natural appetite suppressant: men who ate spicy appetizers consumed 200 fewer calories at later meals than those that did not, a study by Canadian researchers found. All you have to do to reap the benefits is use a pinch of cayenne pepper to season grilled fish, meats, and eggs.

Guacamole

A scoop of guacamole is one of the most effective fat-burning, hunger-squashing snacks known to man. Not only are avocados rich in vitamin B6—which directly counteracts the belly-fat-building stress hormone, cortisol—they’re also full of monounsaturated fat. This healthy fat may actually prevent body fat distribution around the belly by down-regulating the expression of certain fat genes, according to research in the journal Diabetes Care. These same satiating fats may also be the reason behind another study that found people who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward.

Sweet Potatoes

The phrase “slow carb” is anything but sluggish when it comes to blasting fat. Slow carbs are digested slowly, which keeps you feeling fuller and energized longer—and sweet potatoes are one of them. Among the magic ingredients here are carotenoids, antioxidants which stabilize blood-sugar levels and lower insulin resistance, which prevents calories from being converted into fat. And their high vitamin profile (including A, C, and B6) give you more energy to burn at the gym.

White Tea

If there’s such a thing as a muffin-top-melting tea, this is it. White tea works in three distinct ways to help strip away fat from your body. A study published in the Journal of Nutrition and Metabolism showed that white tea can simultaneously boost lipolysis (the breakdown of fat) and block adipogenesis (the formation of fat cells). Another group of researchers found that the tea is also a rich source of antioxidants that trigger the release of fat from the cells and help speed the liver’s ability to turn fat into energy.

Dark Chocolate

If you thought losing weight would mean giving up all your indulgences, look no further than dark chocolate. A study at Louisiana State University found that gut microbes in our stomach ferment chocolate and boost our body’s production of gut-healthy polyphenolic compounds, including butyrate, a fatty acid that encourages the body to burn fat as fuel and turns off genes linked to inflammation. (Add fruit to the chocolate to boost fermentation and the release of the compounds.) Make sure you go with chocolate that has a cacao content of 70 percent or above—these have the highest concentrations of antioxidant polyphenols.

Coconut Oil

It’s a dietary miracle: A fat that makes you skinny. Dietary supplementation of coconut oil actually reduced abdominal obesity in a study published in the journal Lipids. Of the participants, half were given two tablespoons of coconut oil daily and the other half were given soybean oil, and although both groups experienced overall weight loss, only the coconut oil group saw smaller waistlines. And other researchers have also pointed to the waist-whittling effects of the tropical oil. In a separate study of 30 men, those who ate 2 tablespoons of coconut oil a day shrank their waists by an average of 1.1 inches in one month. Thank C.O.’s medium-chain triglycerides, which are burned as energy instead of being stored as fat, and lauric acid, which has been shown to pinpoint belly fat and torch it.

Lime

Add a squeeze of this tart citrus in your water. Or, try it on top of salads or yogurt. Lime is also a great addition to smoothies and tea, and delicious in marinades and sauces.

Tomatoes

Tomatoes are delicious and abundant in the summer months. Slice them up and eat them on their own, or incorporate tomatoes into salads and sauces.

Oysters

Known as an aphrodisiac, these briney bivalves are also a great fat-burning food to add to your diet.

Shrimp

Top your salad with shrimp or have them boiled with cocktail sauce. This fat-burning food is used in nearly every cuisine around the world.

Greek Yogurt

It’s good for your immunity, your digestive system, and weight loss. Greek yogurt will help you stay full. Have it as a snack, or use it within sauces, as a substitute for mayonnaise, or within salad dressing.

Are you on your weight loss program? Well, it can be quite boring without snacks right? Actually, there are snacks that are good for weight loss and you must try it all.

1. Almonds

You can feel full longer by chewing almonds thoroughly (up to 40 chews). So, instead of just chewing fewer times, it’s better if you eat this snack with more chews, right?

2. Grapefruit

Grapefruit is a nice snack. You can eat this fruit with each meal, and you can lose up to 3.5 pounds in 3 months. The insulin level will be lowered by the grapefruit, which further lower your appetite too.

3. Chickpeas

Chickpeas are good weight loss snack because it has many nutrients, including protein and satiating fiber. For a crunchy snack, you can try to roast them.

4. Grapes

Grapes are very fresh and yummy. It’s better served cold. So, before consuming it, you’d better put them on the fridge. A handful of this fruit will make you satisfied.

5. Chocolate

Who doesn’t love chocolate? Eating chocolate in your weight loss program might be included a cheat. But you must believe that being too good and too strict will be more likely to make you failed. Low-calorie chocolate is a perfect choice for your dessert.

6. Popcorn

Popcorn is good because it contains high fiber and protein. Just be sure you don’t add any additional flavor.

7. Yogurt

Are you lack of nutrition in your diet? Make yogurt your snack and you will get the nutrients needed: calcium and fiber. A cup of yogurt added with a half-cup of whole-grain cereal will be yummy. This will be one of the most favorite healthy weight loss snacks.

8. Oatmeal

Feeling hungry at mightnight? You can try to eat a small bowl of oatmeal. The snack that contains protein and carb will increase the tryptophan levels in the brain, causing you to sleep more soundly.

If you’re a vegetarian, some of the snacks above might be avoided. So, if you’re a vegetarian, it’s better if you read the article about vegetarian diet here.

Source: www.eatingwell.com