Snacks to help you lose weight

Some may be wondering what I did to lose 97 pounds (so far, I’m 15-20 pounds from goal weight, starting at 245 at 5’3″ and it’s been a year and a half since I started. )

I increased exercise, though not as much as everybody says I should. I cut calories too, but for the most part I was between 1300-1500 calories, not the ultra low calories some fad diets reccomment.

One way I kept hunger at bay was by always having good snacks, a variety that would fit my macros in whatever I was low on. I generally tried to keep my snacks at 150 calories or less so they would be easy to fit into my day. That way, if I had a sudden craving, or just was a little peckish before dinner, I wouldn’t have to suffer.

I’m only recommending things that I actually used in my fitness journey. I am including links to buy them, and if you use my links I might make a little bit of money, but they are suggestions only so if you find a better deal somewhere else, feel free! However, since I like saving money, I’ll be linking to the best priced versions of everything to save you time.

Meat Snacks

“Chomps” are simply amazing. The turkey is my favorite flavor as it only has 60 calories and 10 grams of protein. I also like that the meat is responsibly sourced and not full of additives. You can find them in natural foods stores, or right here.

Lately I’ve also been enjoying these turkey sticks made by “The New Primal”, I like the flavor and the price is good. 45 calories each for these and 7 grams of protein.

These are just a couple examples. I also use jerky, Epic bars, and other forms of meat for snacks. I like using turkey because it’s very lean and usually not as expensive.

Shakes

While I don’t recommend using shakes as a meal replacement, they can be nice as a snack. They are also great to add to things like protein pancakes, oatmeal, or other things. You can use various forms of protein powder but for an all in one, low calorie shake that has vitamins and other things, this mix by Designer Protein. The flavor is good and mixes well with berries and other ingredients to make smoothies. It’s also not super expensive.

Nutritional Yeast is another thing to add to shakes – it’s tasty, savory, and can be sprinkled on food as a seasoning as well. I get this at my natural foods store.

Protein Bars

Protein bars are good as a snack or if you are running around and can’t have a proper meal. For low cost and a good protein content, usually 19-20 grams, as well as a pretty good taste, I like Pure Protein. Their variety packs are nice and I really like the lemon flavored ones too.

The absolute tastiest protein bars, bar none, in my opinion at least, are made by Built. They basically taste like you’re having dessert and the calories range from only 130-180 depending on flavor, plus some fiber. Protein is usually 17-20 grams. I love them so much that I have them for dessert and don’t miss a thing. They also have a ton of flavors – eating one is like having a high end candy bar with a really good chocolate coating. The coconut flavor is just like a Mounds bar, for example. My only issue is cost, but I’ve found they are worth it because the ingredients are good and I don’t feel gross after eating them, or have blood sugar issues. You can get a variety pack here.

Quest protein bars are pretty good too, I’ve had them off and on, and I like their fiber content. They taste pretty good too. If you haven’t tried them, you can see them here.

Vegetables

When I’m going to mindlessly nibble, I cut up some red bell pepper, or carrots, or seasoned jicama, or something else. Snap peas or snow peas are awesome too, especially with hummus or a dip made using Greek Yogurt.

Sometimes I’ll use berries, a small orange, or an apple as a snack. Usually I’ll pre-log the fruit I need and eat it at snack time, to increase my enjoyment and keep myself from getting hungry. There are a ton of good fruits and vegetables out there that make great snacks, just steer clear of dried items because they don’t satisfy nearly as well and it’s easy to overeat them.

I love seaweed snacks. They are crispy and fun to eat, like chips, but don’t load me down. There are a ton of kinds you can buy online but here is one that I like.

Speaking of veggie snacks, they are all improved TREMENDOUSLY by sprinkling a bit of popcorn seasoning on top. There are a ton of flavors available. For example, today I had some cut up red bell pepper with ranch sprinkled on and it was amazing! Using the low calorie sprinkles saves you from most of the fats in dips and is also a little neater and easier to clean up. Varying the flavors makes things even more interesting.

Dairy

I love Babybel Lite cheese wheels. They are 50 calories each and as a bonus you get some cool red wax to play with!

Greek Yogurt is a staple in my household. If you mix it with a little zero calorie sweetener and some vanilla extract, then mix in some berries or cut up fruit, you have a fantastic snack or dessert. 3 ounces of fat free greek yogurt with 3 ounces of berries is only around 100 calories and really good for you.

I love making a dip for fruit by mixing 3 ounces of nonfat Greek yogurt, a tablespoon of unsweetened cocoa powder, and some zero calorie sweetener. Vanilla flavored Stevia makes it absolutely delicious.

Fat free cottage cheese is great too! Sometimes I have a little before bed if I’m caught with a bad case of the nibbles. Plus it’s slow acting protein so it’s good for if you’re building muscle. Adding a little dill, black pepper, and salt can make it a fantastic dip or spread.

Teas and coffee

Not really a snack but they are fantastic for if you just want something to drink. Most have zero calories. I’ll drink green tea, oolong, black tea, various flavors of Celestial seasonings, as well as home blends, hibiscus tea, dessert teas from Republic of tea, and more. For coffee, if it’s preground I really like Bustelo, or I’ll grind my own. I like doing cold brew. Cold brew is REALLY easy to do in this pitcher.

Also, for tea lovers, I’ve had great results with this tea kettle. It heats quickly, it’s affordably priced, and it has lived on my counter for a few years and not worn out.

Sweeteners

I will use Stevia packets, though lately I really like to use vanilla creme liquid stevia. A few drops of this is fantastic in a vanilla caramel tea. Also one bottle lasts you a good while!

I hope this list has been helpful. I may add to it from time to time. Some items that I use I haven’t included because they are much better to buy locally.

This is six months of progress – started losing weight January 6 2020, and this was taken in July.

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