Americans love fast food and snacks almost as much as we aspire to lose weight. But it seems that our snacking habits are adding too many calories and very few nutrients to our diets.
We don’t really need to seek healthy fast food alternatives as much as we need to do our snacking the right way, which means wisely choose snack options to balance energy levels and nutritional needs.
How can snacks burn fat?
It is the combination of the right nutrients with the right calories, to provide you energy and help you lose weight. Protein (+exercise) increases both metabolic rate and calorie burn, while fiber improves digestion and keeps you from bringing on sugars and fats. Smart choices with these ingredients will get your body to operate properly.
It is recommended to eat snacks under 200 calories, including 10 grams of protein and about 5 grams of fiber.
Now here are 17 most beneficial and tasty snacks to help you burn fat:
17. Pumpernickel toasts with smoked salmon
This yummy treat is an amazing balanced and satisfying snack. The pumpernickel toast provides you with fiber, while the salmon increases levels of omega-3 fatty acids, B vitamins, protein, selenium, and potassium.
These toasts can also include a horseradish spread for the ideal amount of flavor. And the best part is that they take only about 10 minutes to make!
16. An apple and skim milk
One cup of skim milk and one large apple will provide you with 10 grams of protein and 5 grams of fiber for just over 200 calories. This protein-fruit pairing will also help you maintain your energy and hunger levels for extra hours.
Any fruit can actually make a great snack but you may better want to pair it with some protein to make it more satisfying.
15. Cottage cheese-filled avocado
This is another fruit and dairy mix, for when you’re craving something rich, creamy, and tasty. A healthy snack of avocado filled with cottage cheese will give you 9 grams of protein and 9 grams of fiber, for 200 calories.
Besides a cheerful bonus of no dirty dishes.
14. Canned tuna on whole-wheat crackers
A can of tuna, packaged in water, is a good source of lean protein and healthy Omega-3. This healthy snack consists of 6 whole-wheat crackers and 3 ounces of light tuna, providing you with 20 grams of protein and 3 grams of fiber for about 200 calories.
13. Shrimp stack
You can quickly and easily put this tasty treat together if you keep pre-cooked shrimp on hand. You will also need Greek yogurt, lime juice, avocado, rye flatbread, parsley, cracked black pepper, and jalapeño sauce (optional).
It’s a great source of protein with avocado and Greek yogurt, containing 9 grams per serving and 5 grams of fiber, all for just 129 calories.
12. Power berry smoothie
For this fast recipe, you will need frozen mixed berries, water, honey, plain yogurt, and unsweetened soy protein powder.
The frozen berries add fiber, a total of 4 grams, while the soy protein powder and plain yogurt contain 9 grams of protein, and honey offers healthy sweetness. All of this for just 139 calories!
11. Miso-glazed tofu
This recipe is praised for being very light in calories, only 164. As well as it’s packed with plenty of protein, 12 grams, thanks to the tofu, and also 3 grams of fiber. You can eat it as a mid-day snack as well.
To make this rich snack, you need miso paste, extra-firm tofu, baby bok choy, grated ginger, low-sodium sauce, rice-wine vinegar, honey, sesame oil and sesame seeds.
One cup of boiled soybeans, or edamame, had 8 grams of fiber, 17 grams of protein, and 189 calories. It’s a one-ingredient healthy snack which can be served hot or cold, you can also add a little bit of salt, and enjoy.
To make edamame, you simply toss the beans with a bit of pepper, salt, and olive oil, then bake in the over for about 1 hour. Such a tasty and crunchy healthy food which can be used as a chips alternative, with only 130 calories per serving.
9. Cauliflower with white bean dip
First of all, you make a fair amount of white bean and roasted garlic dip so you can use it throughout the week to eat with veggies and spread on crackers when hunger strikes. The ingredients are olive oil, garlic, cannellini beans or other white beans, salt and pepper, lemon juice, and fresh parsley leaves (for garnish).
A quarter-cup serving with 2 cups of raw and chopped cauliflower, will provide a total of 8 grams fiber, 11 grams protein, and 199 calories.
8. Toast with walnut & pear breakfast spread
The ingredients are toasts, pear, low-fat cottage cheese, and chopped walnuts. (Walnuts are rich in serotonin, a feel-good hormone).
You can split this breakfast meal in half to make a mid-day healthy snack with 11 grams protein, 3.5 grams fiber, and 200 calories. It will both help your body burn fat and boost your energy levels.
7. Lentil salad with tomatoes and watercress
Salads can be great healthy snacks when they’re about 200 calories. Thanks to superfood lentils and veggies, this recipe has 11 grams of protein and 8 grams of fiber and includes lentils, cherry tomatoes, bay leaves, red onion, garlic, olive oil, celery, parsley, fresh chives, and watercress.
This healthy snack recipe can make up to 6 servings.
6. Veggie tostada
This veggie tostada is a very quick and easy recipe of black beans, mushrooms, zucchini, and red bell pepper. It is a fast and healthy snack between lunch and dinner, containing 13 grams of protein and 10.5 grams of fiber at just over 200 calories.
You can top it with some tomato salsa to add flavor without fat.
5. Asparagus and hard-boiled egg
Asparagus and eggs go so well together, not only in taste but the fiber-rich asparagus and the eggs’ natural protein create an excellent balanced healthy food to help you burn fat.
Combine 15 asparagus spears (raw or cooked) with one boiled egg, for a snack with 126 calories, 11 grams of protein, and 5 grams of fiber.
4. Minty iced green tea
This calorie-free beverage isn’t a real snack but can serve well when you’re just feeling bored rather than hungry. Green tea has been proven to help dieters lose more weight, according to many studies, due to its metabolism-boosting antioxidant compound.
Minty iced green tea is a delicious and healthy way to stay hydrated throughout the day.
3. Spiced green tea smoothie
This is another healthy way to drink green tea as a smoothie. It includes green tea, pear, fat-free plain yogurt, lemon, cayenne pepper, agave nectar and ice cubes.
You can pair this sweet and spicy smoothie of just 82 calories, with a few ounces of lean protein (sliced turkey) for a balanced snack. One serving offers 3 grams of fiber thanks to pear, while the cayenne pepper helps curb appetite and boosts metabolism.
2. Crunchy zucchini rounds
This colorful bite-sized snack is both tasty and loaded with health benefits. Thanks to the zucchini base, it’s filled with magnesium, vitamin A, zinc, calcium, Omega-3 fatty acids, protein and other nutrients. Adding the sundried tomato which offers a dose of antioxidants, vitamin, and iron, while goat cheese as a topping gives a protein boost to keep you feeling satisfied longer.
Every mouthful of this yummy snack has an immense flavor for very few calories. 86 calories for 3 zucchini rounds.
1. Edamame ‘guacamole’
Replacing avocados with edamame will give you 12 grams of protein, with some olive oil which pumps up your heart-healthy fats. You’ll also need red onion, limes, roasted red peppers, jalapeño, cilantro, parsley, pitas, and chili powder.
And here you have a spicy slimming snack of 298 calories. If you want to reduce more calories, use this dip with carrot or celery sticks instead of pita chips.
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