When hunger strikes, grab this tasty, dietitian-approved protein-rich snack for weight loss.
Protein is all the rage.
However, not all protein-rich snacks are created equally.
Photo:Getty Images. EatingWell design.
If youre trying to lose weight, read on.
We talked to dietitians to find out the #1 high-protein snack to help you lose weight.
Heres what they said.
How Protein Helps You Lose Weight
Protein works in several ways to help you lose weight.
First, it increases satiety, or how full you feel when you eat.
But thats only the beginning.
Protein requires lots of energy to digest and absorb.
So, your body burns more calories to process protein-rich foods than carbohydrates or fats.
Last but not least, protein also helps maintain calorie-burning muscle for a faster metabolism.
The Best High-Protein Snack for Weight Loss
The MVP of high-protein snacks is … Greek yogurt!
Greek yogurt is great for weight loss on its own.
ThisYogurt with Blueberriesis an excellent base.
Or,make your own.
However, nutrients can vary from brand to brand.
Heres what to look for.
Low or no added sugar.Rodriguez recommends opting for a plain variety.
Stick to those with no more than 5 g of added sugar or less.
Probiotics.These are good-for-your-gut bacteria.
For the best bang, look forLactobacillusandBifidobacterium.
Research reveals they may specifically help with weight loss.Youll find them listed on the ingredient list.
Little saturated fat.Like protein, all fats arent created equally.
Theyre also a great way to add natural sweetness.
Lean on healthy fats.Fat is digested slowly, so it keeps you fuller for longer.
Thinkhealthy unsaturated fatsfrom mix-ins like nuts, seeds, nut butters and even avocados.
Be choosy about allergy-friendly alternatives.If dairy allergies are an issue, there are protein-rich plant-based Greek yogurt alternatives.
Look for brands with at least 10 g of protein per serving.
Just be cautious of the fat content, specifically saturated fat, which hangs out in coconut yogurt.
Instead, opt for soy or oat-based yogurts fortified with a plant-based protein, like pea or soy.
Its the #1 dietitian-approved high-protein snack to help you lose weight.
Need help sifting through the plethora of options on store shelves?
Look for one thats low in saturated fat and added sugars.
Theyll make your snack even more satisfying and delicious!
Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr.
2020;29(3):166-173. doi:10.7570/jomes20028
U.S. Department of Agriculture.
FoodData Central.Yogurt, Greek, nonfat milk, plain.
