Diet-Friendly, High Protein Snacks

Dieting doesn't have to mean depriving yourself of tasty treats! In fact, incorporating healthy snacks into your meal plan can actually help you stay on track with your weight loss goals. There are many delicious and nutritious diet-friendly snacks that can satisfy your cravings without sabotaging your progress.

The Benefits of Healthy Snacking

Snacking sometimes gets a bad rap, but when done right, it can actually be a valuable part of a balanced diet. Here are some of the key benefits of adding healthy snacks into your routine:

1. Boosts metabolism: Eating small, frequent meals throughout the day can help keep your metabolism revved up and burning calories efficiently. When you go too long without eating, your body can enter "starvation mode" and start conserving energy, which can slow weight loss.
2. Controls hunger: Strategic snacking between meals can help keep hunger at bay and reduce the risk of overeating later on. When you're ravenous by mealtime, it's much harder to make balanced choices and control portions.
3. Provides essential nutrients: Snacks are an opportunity to sneak in extra servings of fruits, veggies, whole grains, and healthy proteins that you might be missing at meals.
4. Aids in weight management: Contrary to popular belief, snacking can actually help with weight loss when snacks are portion-controlled and nutrient-dense. Choosing filling, high-fiber, high-protein snacks can help you feel satisfied on fewer calories.

Be sure that you're choosing snacks that are nutrient-rich and portion-controlled, rather than mindlessly munching on empty calories from processed junk food.

High-Protein Snacks to Power Your Day

Protein is an essential macronutrient that plays a huge role in weight management and muscle building. Incorporating protein-rich snacks into your diet can help keep you feeling full and energized throughout the day. Dr. Huffman, a bariatric weight loss physician, emphasizes, "Many dieters significantly underestimate the importance of high-protein snacks in weight loss efforts."

Here are some tasty high-protein snack ideas:

• Greek yogurt with berries or low-sugar granola: Greek yogurt is packed with protein and makes a great base for a satisfying snack. Top with fiber-rich berries or a sprinkle of low-sugar granola for crunch.
• Hard-boiled eggs: Eggs are a classic protein-rich snack that you can make ahead for easy grabbing on the go. Pair with a piece of fruit for a balanced snack.
• Hummus with raw veggies: Hummus is made from protein and fiber-rich chickpeas, and makes a great dip for raw veggie sticks like carrots, bell peppers, and cucumbers.
• Protein shakes: A scoop of your favorite protein powder blended with milk or a milk alternative and some fruit makes a quick and easy snack that will keep you fueled up.
• Nuts and seeds: A small handful of almonds, walnuts, pumpkin seeds or sunflower seeds provides a satisfying crunch along with protein, healthy fats, and important nutrients like vitamin E and magnesium.
• Cottage cheese or string cheese: Cottage cheese is rich in casein protein, which digests slowly and helps keep you feeling full. String cheese is an easy portable option.
• Jerky or meat sticks: For meat lovers, jerky or meat sticks made from grass-fed beef or turkey breast are convenient high-protein snacks. Just watch out for brands with lots of added sugar or artificial ingredients.

Remember, while protein is important, it's still possible to overdo it. Be mindful of portion sizes, and pair your protein snacks with some healthy carbs or fats for a balanced treat.

Low-Calorie Snacks Under 150 Calories

If weight loss is your goal, choosing snacks that are low in calories but still satisfying is what matters. Here are some delicious options that clock in at 150 calories or less:

• Air-popped popcorn: Three cups of air-popped popcorn contains less than 100 calories and provides filling fiber. Skip the butter and season with herbs or spices for flavor without added fat.
• Rice cakes with nut butter: Rice cakes are low in calories but can be topped with a thin spread of almond or peanut butter for a protein boost. Stick to one or two rice cakes and a teaspoon or two of nut butter.
• Fresh fruit: A small apple, pear, or cup of berries is naturally sweet and provides important vitamins, minerals, and fiber for very few calories. Pair with a small piece of low-fat cheese for protein if desired.
• Veggie sticks with salsa or guacamole: Non-starchy veggies like carrots, celery, and bell peppers are very low in calories. Pair with a quarter cup of fresh salsa or a small dollop of guacamole for a flavorful, filling snack.
• Kale chips: For a crunchy, savory snack, try baking kale leaves with a little olive oil until crispy. A cup of kale chips contains less than 50 calories and provides vitamin K and antioxidants.
• Frozen grapes: For a refreshing sweet treat, try popping grapes in the freezer for a few hours. A cup of frozen grapes contains only about 100 calories.
• Shrimp cocktail: A dozen medium shrimp served with cocktail sauce clocks in at around 120 calories and provides a whopping 20 grams of protein. Just watch your portions on the sauce, which can be high in sugar.

Search around online and you can find all kinds of low-calorie, high-nutrition snacks to add to your mix.

Tips for Smarter Snacking

Making healthy snack choices is the main part of sticking to your diet goals. Here are some tips for smarter snacking:

1. Read nutrition labels: Pay attention to serving sizes and calorie counts on packaged snacks. Don't assume that a snack is healthy just because it's marketed that way - always check the label.
2. Pair a protein with a complex carb: For a snack that will keep you feeling full and energized, pair a source of protein like nuts or cheese with a complex carb like fruit or whole grain crackers. This combo will help stabilize blood sugar and keep hunger at bay.
3. Plan ahead: It's much easier to make healthy snack choices when you have nutritious options on hand. Take some time each week to prep snacks like hard-boiled eggs, veggie sticks, protein bars, and portioned-out nuts so you're ready when hunger strikes.
4. Allow yourself treats in moderation: Completely depriving yourself of your favorite treats can backfire and lead to bingeing later on. Allow yourself small portions of less healthy snacks from time to time - just be mindful of frequency and portion sizes.

"A healthy outside starts from the inside." - Robert Urich

Check Out Our Healthy Snacks Here at AmBari Nutrition!

Ready to start snacking smarter? Check out our great selection of nutritious, protein-packed, diet-friendly snacks available now at our online store. From protein bars and beef sticks to high protein pretzels and chips, we've got everything you need to fuel your healthy lifestyle. Also, check out our On Sale Now section or sign up for our weekly newsletter for all the coupons and discounts that we offer our members!