how do apples help with weight loss

30 HIGH PROTEIN SNACKS FOR FAT LOSS

I consider myself a healthy eater, but I must admit that snacking is my weakness. I love to snack, and while I sometimes reach for chips or chocolate (shhh!), I make an effort to choose high-protein snacks that keep me feeling satisfied for longer.

When you opt for snacks like chips and cookies, you get immediate gratification but little to no long-term benefits. Have you ever noticed how, shortly after indulging in those types of foods, you find yourself hungry again just ten minutes later? This often leads to consuming even more unhealthy snacks, creating a frustrating cycle.

If you’re looking to lose weight, avoiding unsatisfying snacks is crucial. By switching to high-protein options, you can stay fuller for longer and ultimately consume less overall. Here’s a roundup of 30 nutritious snacks for weight loss that you should consider!

Easy No-Bake Energy Bites | Gimme Some Oven
These no-bake energy bites are packed with nutritious ingredients like peanut butter, old-fashioned oats, and chia seeds, making them a delicious way to curb your hunger!

Lightly Salted Roasted Almonds
Almonds are an excellent source of protein. For a savory snack, lightly roast them in coconut oil and sprinkle with salt, then bake for about 15 minutes.

Hard-Boiled Egg and Avocado Bowl | Eating Bird Food
Eggs are a staple in high-protein diets, and combined with the health benefits of avocado, they make a fantastic snack. Mix with red onion and pepper for added flavor!

Tuna Salad on Crackers
This simple high-protein snack is perfect for meal prep. Just mix canned tuna with mustard or mayo and green onions, then store it in the fridge. Spread it on multigrain crackers for a quick treat.

Peanut Butter Banana Overnight Oats | Two Green Peas
Overnight oats are an ideal on-the-go snack. With 12.5 grams of protein per jar, these oats will keep you satisfied throughout the day.

High Protein Black Bean Lime Dip | Hurry the Food Up
Black beans are not only rich in protein but also boast an excellent protein-fiber ratio. This dip is great for muscle recovery and energy, thanks to its magnesium content.

Roasted Chickpeas
Craving something crunchy? Try roasted chickpeas instead of chips. They’re savory, satisfying, and one cup packs 39 grams of protein!

Hummus and Veggies
Hummus, made from protein-rich chickpeas, is perfect for dipping your favorite vegetables, like carrots, celery, or cucumber, for a tasty snack.

Customizable Protein-Packed Oatmeal Cups | The Healthy Maven
Muffins are a great snack option since you can batch bake them, freeze, and grab them throughout the week. These oatmeal cups are packed with protein from both protein powder and rolled oats.

Banana with Peanut Butter
One of my go-to snacks, banana with peanut butter is fantastic for weight loss. Peanut butter provides protein, while bananas offer fiber, natural sugars, and vitamins C and B-6 for an energy boost!

Smoked Salmon and Avocado Toast | A Zesty Bite
Smoked salmon with avocado on toast is not only delicious but also incredibly satisfying and healthy. I could eat this every day!

Sea Salt and Garlic Kale Chips | The Busy Baker
Kale is a superfood, and when baked with sea salt and garlic, it transforms into a healthy chip alternative that can help with weight loss.

Greek Yogurt with Fruits
One of the simplest high-protein snacks is Greek yogurt topped with your favorite fruits. It’s nutritious and refreshing!

Apple and Cheese
Sliced cheddar cheese paired with apple is a delightful and protein-rich snack.

Coconut Chia Seed Pudding | Diet Taste
Chia seeds are small but packed with protein. Mix them with coconut milk and a touch of honey for a delicious, nutritious snack!

Chipotle Lime Edamame | Dizzy, Busy and Hungry
Edamame is protein-rich and delicious. This recipe adds lime juice, chipotle powder, and sunflower seeds for a flavorful twist.

Almond Butter
Spread almond butter on toast, multigrain crackers, or fresh fruit like apples and bananas for a tasty protein boost!

Tuna and White Bean Salad | Budget Bytes
This protein-packed salad combines tuna and white beans for a quick and nutritious snack option.

Zucchini Bread Protein Muffins | Amy’s Healthy Baking
These protein muffins are healthy and delicious, made with coconut flour, ground cinnamon, pure maple syrup, fresh zucchini, and vanilla protein powder.

Blueberry Yogurt Protein Bites | Capturing Joy with Kristen Duke
With just four ingredients, these protein bites are a healthy, simple snack made from real foods!

Cottage Cheese with Honey and Berries
Cottage cheese is rich in casein protein, which digests slowly, making it perfect for sustained energy. Top it with berries for a tasty treat.

Guacamole Deviled Eggs | Simply Recipes
Deviled eggs and guacamole make a delicious and satisfying high-protein snack that’s sure to be a favorite!

Gluten-Free Black Bean Brownies | Minimalist Baker
Yes, healthy brownies exist! These black bean brownies are delicious, crispy, and incredibly easy to make, offering a high-protein treat.

Trail Mix
Whether you make it yourself or buy it, trail mix with a high nut content is an excellent high-protein snack option!

Kale, Berry, and Acai Power Smoothie | Deliciously Ella
Smoothies are a fantastic snack, especially when they’re packed with protein. This nutrient-rich smoothie blends delicious ingredients for a heavenly taste.

Lentils
Lentils are simple to prepare and packed with protein to keep you feeling full for longer!

Veggie Quinoa Chickpea Salad | Exploring Healthy Foods
This salad is loaded with healthy ingredients, most of which are protein-rich. Prepare a batch to portion into snack-sized containers for the week.

Lettuce Wraps with Chicken and Avocado | Dear Crissy
Chicken is a great protein source. Combine it with avocado in a refreshing lettuce wrap for a nutritious snack.

Apple Chai Energy Balls | Fit Foodie Finds
These energy balls, made with rolled oats, almond butter, cinnamon, and honey, provide a high-protein, energizing snack in a convenient size!

Peanut Butter Oatmeal Smoothie | Chef Savvy
A delicious blend of peanut butter and oatmeal, this smoothie is perfect for a midday hunger fix.

Swap out unhealthy snacks for these high-protein options that will keep you energized and satisfied!

10 FOODS YOU SHOULD EAT EVERYWEEK TO LOSE WEIGHT

While no single food is a magic bullet for weight loss, incorporating healthy options into your diet can significantly support your goals. Many of these foods are not only delicious but also rich in fiber and protein, nutrients that promote satiety. By including them regularly, you can optimize your meals and make progress toward your weight loss objectives.

EGGS

Eggs are truly a near-perfect protein, particularly beneficial for weight loss. When eaten at breakfast, they have been shown to support weight loss as part of a reduced-calorie diet, according to a 2020 study published in the International Journal of Environmental Research and Public Health.

In addition to being economical, eggs are versatile enough to be meal-prepped for convenient grab-and-go snacks or lunches throughout the week, or to enhance a power bowl at dinner.

APPLES

Like vegetables, fruits are a smart addition to any healthy weight-loss plan. Apples, in particular, are a great choice due to their high water content and fiber (especially when you eat the skin), making them both filling and low in calories—factors that can aid in weight loss.

Apples are also budget-friendly, can last for weeks in the fridge, and are an easy, portable snack. You can get creative by incorporating them into meals—they’re delicious on salads, atop toast, or blended into soups and smoothies.

CHIA SEEDS

Fiber plays a crucial role in weight management. Its ability to slow digestion keeps you feeling full for longer, which is especially important when reducing calorie intake. A single serving of chia seeds (approximately 2 tablespoons) provides about a quarter of your daily fiber requirements, according to the USDA.

Chia seeds are versatile and easy to add to your diet, particularly at breakfast and snack time. Incorporate them into dishes like pudding, jam, or energy balls.

As an added benefit, chia seeds are known for their digestive health properties.

CRUCIFEROUS VEGETABLES

Broccoli, cauliflower, Brussels sprouts, kale, and arugula are examples of cruciferous vegetables. These nutrient-dense foods have been linked to a reduced risk of cancer and inflammation.

Cruciferous vegetables are low in calories and carbohydrates, making them excellent additions to any weight loss plan. Incorporate them into your weekly meals by using them as a base for salads, a grain substitute, or a smoothie ingredient.

FATTY FISH

The 2020-2025 Dietary Guidelines for Americans recommends consuming at least 8 ounces of seafood per week. Seafood is packed with essential nutrients, including omega-3 fatty acids, which offer numerous health benefits.

The high protein content in seafood helps curb hunger and promotes satiety. While fresh fish is a great option, it can be expensive. Frozen fish fillets and shrimp are often more affordable alternatives. Additionally, canned seafood can be a convenient and budget-friendly choice, perfect for dishes like salmon patties, sardine toast, or Niçoise salad.

WHOLE GRAINS

Contrary to popular belief, you don’t need to completely eliminate starches like pasta, bread, and rice while losing weight. The key is to choose whole grains most of the time.

Whole grains, such as whole-wheat pasta, brown rice, and quinoa, are packed with vitamins, minerals, phytonutrients, and fiber, promoting satiety. Our bodies and brains naturally prefer carbohydrates for energy. Consuming whole grains in combination with protein and healthy fats can help curb cravings for refined carbs and sugar.

FERMENTED FOODS

Gut health is crucial for overall well-being. In addition to supporting immunity and digestion, maintaining a healthy balance of good bacteria in the gut may also promote fat burning, according to a 2020 review in Preventive Nutrition and Food Science.

Probiotic-rich foods, which provide beneficial bacteria, include kefir, yogurt with live active cultures, homemade sauerkraut, and tempeh. Try to incorporate a few bites or sips of these probiotic foods into your diet most days. Also, include prebiotics—such as bananas, asparagus, legumes, and onions—which serve as fuel for healthy gut bacteria.

PISTACHIOS

All nuts can be part of a healthy weight loss diet, as they’re satiating and satisfying due to their healthy fats, fiber, and protein content. The key is portion control, with a serving of shelled nuts (about 1/4 cup) containing between 160 and 200 calories.

Shelled pistachios fall in the middle range for calories, with approximately 183 calories per serving, according to the USDA. In addition to being tasty, pistachios offer several health benefits.

A 2020 study published in Nutrients found that regular consumption of pistachios was linked to weight loss, particularly in the abdominal area, among overweight individuals. Furthermore, eating them two or more times per week may help reduce the risk of future weight gain, according to a 2019 study in BMJ Nutrition, Prevention & Health.

For mindful eating, consider buying pistachios in their shells—shelling them as you snack can help you slow down and enjoy each bite!

AVOCADOS

Avocados are a staple in many diet plans for good reason. They provide a powerful combination of healthy fats and fiber, along with a creamy texture that adds richness to meals and snacks.

A 2021 study published in The Journal of Nutrition found that women who consumed one avocado daily while following a reduced-calorie diet experienced greater loss of visceral fat compared to those who did not include avocado. However, a 2022 study in the Journal of the American Heart Association found no significant effects on belly fat, although it did show that eating one avocado daily slightly reduced total and LDL cholesterol (the “bad” kind). While research on avocados and belly fat is mixed, they remain a nutritious and satisfying addition to a healthy diet.

If you’re looking to enjoy avocados beyond the classic avocado toast, there are plenty of delicious options, including Creamy Avocado Pasta, Mango & Avocado Salad, and Avocado Chicken Salad.

DARK CHOCOLATE

Yes, chocolate can aid in weight loss, and here’s why: A sustainable weight loss diet is more effective when it allows for the inclusion of your favorite foods. A 2020 review published in Current Nutrition Reports found that depriving yourself of certain foods can lead to intense cravings for them. These cravings might become so overwhelming that they cause you to abandon your weight loss efforts due to feelings of deprivation. By incorporating enjoyable foods like chocolate into your diet, you may find it easier to stick to your weight loss plan.

Including an ounce of dark chocolate (aim for 70% cacao content or higher for maximum antioxidant benefits) could be the indulgence you need to stay on track with your weight loss goals. In addition to its delicious taste, dark chocolate offers heart-healthy and mood-boosting benefits, according to a 2018 review in Planta Medica.

CONCLUSION

Eating a balanced diet that includes sufficient protein and fiber is essential for healthy weight loss (about 1 to 2 pounds per week). Here are 10 of the best—and easiest—foods to incorporate into your meals and snacks in the coming weeks. Adding these foods will help you manage your weight while ensuring you receive the nutrients your body needs.