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21 High-Protein Snacks To Help You Lose Weight Easily

21 High-Protein Snacks To Help You Lose Weight Easily

Snacking is probably the best thing in the world when you’re bored. In fact, there’s actually science behind why it’s so great. When you’re bored and you snack, it triggers a release of endorphin, which momentarily makes you not-so-bored.

If you’re anything like me, that can be dangerous. Especially if you’re the type that reaches for the potato chips when you’re ready to snack. It doesn’t have to be as dangerous, though. That’s the beauty of protein. Protein keeps you full longer than carbohydrates, so you aren’t elbow deep in that bag of chips 10 minutes after you snack.

Here are some ideas for quick, easy snacks that will keep your belly full and your brain satisfied.

1. Apple and Almond Butter Sandwiches

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    This is the most fun snack, and its packed full of protein and low on carbs! It only has a few ingredients, but you could make it however you want. I suggest experimenting with different kinds of nut butters.

    2. Apple and Nut Butter Fruit Dip 

    High-Protein-Fruit-Dip-2-wm-640

      This snack is just a mixture of some of my favorite high-protein foods, yogurt and almond butter. If you’re feeling adventurous, try it with different flavors of yogurt, like pumpkin!

      3. Tuna Salad on Crackers

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        Tuna is one of most protein dense foods around. A can of it has 26 grams of protein for only 120 calories, making it one of the best foods you can eat if you like to snack but want to watch calories.

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        4. Avocado and Cottage Cheese Toast

        Avocado-Toast-with-Cottage-Cheese-and-Tomatoes-The-Lemon-Bowl

          Cottage Cheese is super high in protein, and avocado is probably the healthiest form of fat you can eat. This is a well-rounded snack with all the nutrients you need.

          5. Burritos in a Jar 

          Skinny-Burrito-in-a-Jar-e1456065889941

            Well what can I say? Who doesn’t love and crave burritos on a daily basis? With this recipe from SkinnyMs, you can have a burrito without the guilt.

            6. Chickpea and Avocado Salad

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              This is your new favorite salad, and it keeps you full and satisfied for hours.

              7. Homemade High Protein Trail Mix

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                Here’s a recipe from Dr. Axe that you can literally make by mixing the ingredients. Stick to nuts with high protein and dried fruits. This snack is an amazing source of energy.

                8. Pesto and Turkey Roll Ups

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                  This recipe is based on high protein white meat, and vegetables. You really can never go wrong or feel guilty about eating white meat and veggies. Oh, and its tasty to boot.

                  9. Caprese Salad with Cherry Tomatoes and Chick Peas

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                    Mozzarella cheese is a great portion of protein, and veggies are always good for weight loss.

                    10. Cottage Cheese and Blueberry Bliss

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                      Another case of using cottage cheese as the work horse. And it’s so perfectly balanced with the sugar of the blueberries and the crunch of the flax seed.

                      11. Black Bean Hummus and Sliced Veggies

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                        It’s no secret that black beans are an excellent source of protein. If you replace the chips with sliced veggies, you have a perfectly healthy meal.

                        12. Cookie Dough Yogurt

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                          This is yogurt that tastes like cookie dough. And it only has 155 calories to it’s 26 grams of protein. Do you need anymore information?

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                          13. Peanut Butter Banana Smoothie

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                            Is there any combination on Earth better than peanut butter and banana? Maybe peanut butter and banana in a high-protein smoothie…

                            14. Hard Boiled Egg Salad

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                              Eggs are always a good choice when you need a snack that will keep you full between meals. Add healthy fats from avocado, and you have a snack time winner.

                              15. Beef Jerky

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                                Beef Jerky is, believe it or not, an extremely healthy snacking option. It has high protein and low carbohydrates, which is the best combination for losing weight.

                                16. Ants on a Log

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                                  The classic snack that only takes 3 ingredients and 30 seconds to make.

                                  17. Buffalo Chicken Deviled Eggs

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                                    Remember your favorite food from college that you probably shouldn’t eat 3 days a week? Well trade out the deep fried wings for deviled eggs and you eat to your heart out.

                                    18. Guacamole Stuffed Eggs

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                                      Here’s another deviled egg trick that will keep you full for hours because of the protein and the fat.

                                      19. No Bake Energy Bites

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                                        These are like no bake cookies you used to make as a kid, but with built in portion control. They’re also really high in protein thanks to the peanut butter and flax seeds, and really high in healthy fats thanks to the coconut. And it’s delicious thanks to all the ingredients.

                                        20. Nutella Fudge Protein Bars

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                                          You have the ability to eat Nutella and actually lose weight by making these high energy, high protein snack bars.

                                          21. Salmon Cakes

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                                            And finally from Dr. Axe, we have a snack that could be made into a larger meal if you wanted to. (You will want to, because this is low carb and high protein, and includes bacon and salmon!)

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                                            Last Updated on July 28, 2020

                                            14 Low GI Foods for a Healthier Diet

                                            14 Low GI Foods for a Healthier Diet

                                            Diet trends may come and go, but a low-GI diet remains one of the few that has been shown to include benefits based on science. Low GI foods provide substantial health benefits over those with a high index, and they are key to maintaining a healthy weight.

                                            What is GI? Glycemic index (GI) is the rate at which the carbohydrate content of a food is broken down into glucose and absorbed from the gut into the blood. When you eat foods containing carbohydrates, your body breaks them down into glucose, which is then absorbed into your bloodstream.[1]

                                            The higher the GI of a food, the faster it will be broken down and cause your blood glucose (sugar) to rise. Foods with a high GI rating are digested very quickly and cause your blood sugar to spike. This is why it’s advisable to stick to low GI foods as much as possible, as the carbohydrate content of low GI foods will be digested slowly, allowing a more gradual rise in blood glucose levels.

                                            Foods with a GI scale rating of 70 or more are considered to be high GI. Foods with a rating of 55 or below are considered low GI foods.

                                            It’s important to note that the glycemic index of a food doesn’t factor in the quantity that you eat. For example, although watermelon has a high glycemic index, the water and fiber content of a standard serving of water means it won’t have a significant impact on your blood sugar.

                                            Like watermelon, some high GI foods (such as baked potatoes) are high in nutrients. And some low GI foods (such as corn chips) contain high amounts of trans fats.

                                            In most cases, however, the GI is an important means of gauging the right foods for a healthy diet.

                                            Eating mainly low GI foods every day helps to provide your body with a slow, continuous supply of energy. The carbohydrates in low GI foods is digested slowly, so you feel satisfied for longer. This means you’ll be less likely to suffer from fluctuating sugar levels that can lead to cravings and snacking.

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                                            Let’s continue with some of the best examples of low GI foods.

                                            1. Quinoa

                                            GI: 53

                                            Quinoa has a slightly higher GI than rice or barley, but it contains a much higher proportion of protein. If you don’t get enough protein from the rest of your diet, quinoa could help. It’s technically a seed, so it’s also high in fiber–again, more than most grains. It’s also gluten-free, which makes it excellent for those with Celiac disease or gluten intolerance.

                                            2. Brown Rice (Steamed)

                                            GI: 50

                                            Versatile and satisfying, brown rice is one of the best low GI foods and is a staple for many dishes around the world. It’s whole rice from which only the husk (the outermost layer) is removed, so it’s a great source of fiber. In fact, brown rice has been shown to help lower cholesterol, improve digestive function, promote fullness, and may even help prevent the formation of blood clots. Just remember to always choose brown over white!

                                            3. Corn on the Cob

                                            GI: 48

                                            Although it tastes sweet, corn on the cob is a good source of slow-burning energy (and one of the tastiest low GI foods). It’s also a good plant source of Vitamin B12, folic acid, and iron, all of which are required for the healthy production of red blood cells in the body. It’s healthiest when eaten without butter and salt!

                                            4. Bananas

                                            GI: 47

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                                            Bananas are a superfood in many ways. They’re rich in potassium and manganese and contain a good amount of vitamin C. Their low GI rating means they’re great for replenishing your fuel stores after a workout.

                                            They are easy to add to smoothies, cereal, or kept on your desk for a quick snack. The less ripe they are, the lower the sugar content is! As one of the best low GI foods, it’s a great addition to any daily diet.

                                            5. Bran Cereal

                                            GI: 43

                                            Bran is famous for being one of the highest cereal sources of fiber. It’s also rich in a huge range of nutrients: calcium, folic acid, iron, magnesium, and a host of B vitamins. Although bran may not be to everyone’s tastes, it can easily be added to other cereals to boost the fiber content and lower the overall GI rating.

                                            6. Natural Muesli

                                            GI: 40

                                            Muesli–when made with unsweetened rolled oats, nuts, dried fruit, and other sugar-free ingredients–is one of the healthiest ways to start the day. It’s also very easy to make at home with a variety of other low GI foods. Add yogurt and fresh fruit for a nourishing, energy-packed breakfast.

                                            7. Apples

                                            GI: 40

                                            Apple skin is a great source of pectin, an important prebiotic that helps to feed the good bacteria in your gut. Apples are also high in polyphenols, which function as antioxidants, and contain a good amount of vitamin C. They are best eaten raw with the skin on! Apples are one of a number of fruits[2] that have a low glycemic index. Be careful which fruits you choose, as many have a large amount of natural sugars[3].

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                                            8. Apricots

                                            GI: 30

                                            Apricots provide both fiber and potassium, which make them an ideal snack for both athletes and anyone trying to keep sugar cravings at bay. They’re also a source of antioxidants and a range of minerals.

                                            Apricots can be added to salads, cereals, or eaten as part of a healthy mix with nuts at any time of the day.

                                            9. Kidney Beans

                                            GI: 29

                                            Kidney beans and other legumes provide a substantial serving of plant-based protein, so they can be used in lots of vegetarian dishes if you’re looking to adopt a plant-based diet[4]. They’re also packed with fiber and a variety of minerals, vitamins, antioxidants, and other beneficial plant compounds. They are great in soups, stews, or with (whole grain) tacos.

                                            10. Barley

                                            GI: 22

                                            Barley is a cereal grain that can be eaten in lots of ways. It’s an excellent source of B vitamins, including niacin, thiamin, and pyridoxine (vitamin B-6), fiber, molybdenum, manganese, and selenium. It also contains beta-glucans, a type of fiber that can support gut health and has been shown to reduce appetite and food intake.

                                            Please note that barley does contain gluten, which makes it unsuitable for anyone who is Celiac[5] or who follows a gluten-free diet. In this case, gluten-free alternatives might include quinoa, buckwheat, or millet.

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                                            11. Raw Nuts

                                            GI: 20

                                            Most nuts have a low GI of between 0 and 20, with cashews slightly higher at around 22. Nuts, as one of the best low GI foods, are a crucial part of the Mediterranean diet[6] and are really the perfect snack: they’re a source of plant-based protein, high in fiber, and contain healthy fats. Add them to smoothies and salads to boost the nutritional content. Try to avoid roasted and salted nuts, as these are made with large amounts of added salt and (usually) trans fats.

                                            12. Carrots

                                            GI: 16

                                            Raw carrots are not only a delicious low GI vegetable, but they really do help your vision! They contain vitamin A (beta carotene) and a host of antioxidants. They’re also low-calorie and high in fiber, and they contain good amounts of vitamin K1, potassium, and antioxidants. Carrots are great for those monitoring their weight as they’ve been linked to lower cholesterol levels.

                                            13. Greek Yogurt

                                            GI: 12

                                            Unsweetened Greek yogurt is not only low GI, but it’s an excellent source of calcium and probiotics, as well. Probiotics help to keep your gut microbiome in balance and support your overall digestive health and immune function. Greek yogurt makes a healthy breakfast, snack, dessert, or a replacement for dip. The most common probiotic strains found in yogurt are Streptococcus thermophilus[7] (found naturally in yogurt) and Lactobacillus acidophilus[8] (which is often added by the manufacturer). You can also look into probiotic supplements for improving your gut health.

                                            14. Hummus

                                            GI: 6

                                            When made the traditional way from chickpeas and tahini, hummus is a fantastic, low-GI dish. It’s a staple in many Middle Eastern countries and can be eaten with almost any savory meal. Full of fiber to maintain satiety and feed your good gut bacteria, hummus is great paired with freshly-chopped vegetables, such as carrots and celery.

                                            Bottom Line

                                            If you’re looking to eat healthier or simply cut down on snacking throughout the day, eating low GI foods is a great way to get started. Choose any of the above foods for a healthy addition to your daily diet and start feeling better for longer.

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                                            Featured photo credit: Alexander Mils via unsplash.com

                                            Reference

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