Fortunately, you don't need to suffer on a fat loss nutrition plan. You can enjoy and feel satisfied by your meals, leading to greater consistency and less of a chance of overindulging later. Win-win.
Here are 10 snacks that won't derail your goals:
Apple and 1-2 Tbsp. Natural Nut Butter.
Apples have a lot of fiber, which slows down the absorption of the natural sugars. Adding a little bit of fat and protein with the nut butter completes it. My favorite nut butters are Schmucker’s Natural, Justin's, Nuts ‘n More (bonus – less fat and added protein!), Buff Bake (another higher protein option), and Barney Butter.
You can pack a ton of nutrition into one shake. Pick your protein powder, add a liquid (water, coconut or almond milk), and any other add-ins you choose (frozen or fresh fruit, nut butter, PB2). Add ice and blend well. For an extra boost of nutrition, add a handful of spinach or kale. My favorite proteins: Cellucor, Optimum Nutrition, Tera’s Whey, Vega, and Jay Robb.
Don’t be fooled by the claims of some bars’ labels. Just because it has protein doesn’t mean that it’s a slam dunk. Look for one with less than 15 grams of fat, low or no sugar, and at least 15 grams of protein. I like to use the Metabolic Effect label rule: Take the total number of carbs and subtract fiber and protein. If you get a number that’s less than 10, you’re golden. A negative number is even better. A few of my personal faves: Think Thin and Quest Bars. Or you could make your own.
Two or three tablespoons of hummus and some celery, carrots, and bell peppers will hit the spot and add to your fiber total for the day.
Eggs pack a lot of protein into a small amount of calories. Eat the yolk for extra nutrition and healthy fat. My recipe for fool-proof, easy-to-peel, hardboiled eggs: bring water to a boil and add eggs. Boil for 12 minutes, then place eggs in an ice-water bath until cool. Use within 3-5 days.
Beef and Turkey Jerky.
Yes, these contain a bit of sodium, but if you keep it to one serving and drink extra water, you’ll be okay. Low in calories and high in protein, this is a great satiating, muscle-building snack. If possible, grab the ones with no nitrites or nitrates, like Perky Jerky.
100-Calorie Nut Packets.
Instant portion control and healthy fats to satiate. Add a small piece of fruit if you wish for some extra fiber and carb.
Cucumber and Tomato Salad.
Get a serving or two of veggies in and increase your hydration with this snack. Just cut up a cucumber and a tomato or two into small pieces. Add a splash of white vinegar and half a tablespoon of olive oil. Salt and pepper to taste, and mix well. You can also add some onion or fresh basil for a little more flavor.
Greek Yogurt and ½ Scoop Protein Powder.
Greek yogurt is higher in protein and with the addition of protein powder, you take it to another level. When choosing a yogurt, look at the label. You want to keep the sugars as low as possible, ideally under 12 grams. Yogurt has some naturally-occurring sugars (lactose), so there will be some sugar in there. Although the full-fat versions are a healthy choice when you’re in maintenance mode, when it comes to fat loss, we need to keep our fat intake in check. So I recommend 2% or 0%, depending on whichever fits your macros for the day. I like Chobani Simply 100, Oikos Triple Zero, and Fage. See above for my fave protein powders. Goes great with some fresh berries.
These are easy to make, are portable, and freeze well. I like to make a double batch so that I have a bunch on hand for snacks or a quick breakfast. I like that they are filling but don’t sit like a rock in my stomach if I eat them before a workout. Check out my low-carb recipe here.
There you go, ten fat loss-friendly snacks to keep you on track without needing to resort to choking down dry rice cakes, plain oatmeal, or cans of plain tuna. Losing fat doesn't have to mean giving up tasty, satisfying food. When your meals are satisfying, it's way easier to stick with your fat loss plan.
What's your favorite healthy snack? Let me know on the B Kinetic Fitness Facebook page and get some ideas from the rest of the community.