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What are the best snacks for weight loss?

This question is about GLP-1 & Weight Loss

Sarah Achleithner

The best snacks for weight loss are ones that are higher in protein and fiber. In fact, studies have shown that protein can promote satiety and facilitate weight loss through reduced energy consumption, whereas a higher dietary fiber intake may be a predictor of weight loss [

1

,

2

]. 

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Some high protein and high fiber snacks for weight loss include:

  • Protein shake: Made with 1 scoop of Elo Smart Protein, chia seeds, spinach, berries,  and water or high protein milk of choice.

  • Roll-ups: Wrap 1 oz slice of cheddar cheese and vegetables inside 1 oz turkey slices. 

  • Tuna salad dip: Dip bell peppers and whole grain crackers into 1 cup of tuna salad. 

  • Yogurt bowl: Top 1 cup of low-fat Greek yogurt with walnuts, chia seeds, and an apple. 

  • Peanut butter celery sticks: Spread 2 tablespoons of high protein peanut butter on celery sticks. 

  • Loaded toast: Whole grain bread topped with peanut butter and berries.

  • Snack plate: Hummus, whole wheat crackers, and veggie sticks.

  • Cottage cheese bowl: Cottage cheese topped with blueberries and flax seeds.

  • Avocado toast: Whole wheat bread topped with avocado and an egg.

  • Homemade trail mix: Include your favorite nuts, seeds, and dried fruit.

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References:

  1. Paddon-Jones, D., Westman, E., Mattes, R. D., Wolfe, R. R., Astrup, A., & Westerterp-Plantenga, M. (2008). Protein, weight management, and satiety. The American Journal of Clinical Nutrition, 87(5).

    https://doi.org/10.1093/ajcn/87.5.1558s

     

  2. Kelly, R. K., Calhoun, J., Hanus, A., Payne-Foster, P., Stout, R., & Sherman, B. W. (2023). Increased dietary fiber is associated with weight loss among full plate living program participants. Frontiers in Nutrition, 10.

    https://doi.org/10.3389/fnut.2023.1110748

     

Some high protein and high fiber snacks for weight loss include:

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