22 Healthy Snacks That Burn Fat
Americans prefer to eat breakfast around as much as they want to lose weight. However, according to USDA research, our breakfast habits are adding a lot of calories and very few nutrients to our diet. RD, deputy director of the UCLA Center for Human Nutrition, said that would not be the case. "Snacking maintains your energy levels and gives you more opportunities to meet all of your nutritional needs."
What Kinds of Healthy Snacks Are Burning Fat?
1. Almonds
Eating snacks with the proper ratio of caloric nutrients will help keep your body strong and lose weight. Protein (plus exercise) stimulates the gain of fat muscle mass, which increases the rate of metabolism and increases the burning of calories. Meanwhile, fiber helps improve digestion and makes you less dependent on fats and sugars. So while there are no foods that literally "burn fat" while eating, smart choices with these ingredients will help your body handle them more efficiently. Boerman recommends a 10-calorie low-calorie diet with 10 grams of protein and 5 grams of fiber. Here we have 22 healthy snacks.
2. An apple and skim milk.
"Almost any fruit is going to be a great breakfast, but generally you'll want to add some protein to make it more satisfying," Bowerman said; "Unlike carbohydrates, which are consumed relatively quickly, the protein will help you maintain your energy levels and appetite for hours."
Our pick for a couple of fruits and protein: a large apple and a cup of skim milk. This pair will give you 10 grams of protein and 5 grams of fiber for 200 grams of calories.
3. Avocado stuffed with cottage cheese
Here's another fruit and diary combo, when you win something rich, creamy, and fun to remove the pit from the avocado half and fill the gap with 2 ounces of 1% cottage cheese. For 200 calories, you will get 9 grams of protein and 7 grams of fiber without and without dirty food!
4. Kana tuna in whole grain crackers
If you don't want to mix milk in every breakfast, canned tuna (packed in water) is another great source of healthy protein and omega-3s. For about 200 calories, you can enjoy 3 ounces of light tuna and 6 whole-wheat crackers, with 3 grams of fiber and 20 grams of protein.
5. Sprinkle sunflower lentils with cake bread:
Lentils are a good source of iron, a nutrient that improves metabolism and that 20% of us do not get enough of. This fun recipe makes four 180-calorie servings, perfect for large, healthy meals with every 10 grams of protein and fiber filling enough to keep you fueled until your next meal.
Ingredients: lentils, lemon juice, salt, pepper, sunflower seeds, celery stalks, scallops, fresh parsley, pitas.
Calories: 180
6. Cauliflower with white bean dip:
Make a batch by dipping white beans and fried garlic at the beginning of the week to spread on crackers and eat with veggies during starvation. Add a quarter cup served with 2 cups of chopped raw cauliflower, for example, for a total of 11 grams of protein, 8 grams of fiber, and 199 calories.
Ingredients: Extra virgin olive oil, whole garlic cloves, cannellini beans or other white beans, lemon juice, salt, white pepper, fresh flat-leaf to decorate the parsley leaves.
Calories: 199
7. Shrimp stack:
You won't be fishing for seafood as a healthy snack, but you can get these delicious treats together in an instant if you have pre-cooked shrimp on hand. Along with Greek yogurt and avocado, it's a protein powerhouse with just 9 grams (and 4 grams of fiber) per serving for just 129 calories.
Ingredients: Greek yogurt, lime juice, olive sauce, avocado, rye flatbread, shrimp, parsley, and ground black pepper.
Calories: 129
8. Energy Berry Smoothie
This healthy breakfast recipe, which calls for soy protein powder and low-fat plain yogurt, contains 9 grams of protein; Swap Greek yogurt for more. Fiber is added to frozen berries (four grams in total) and honey provides sweetness. These are only for 139 calories!
Ingredients: Frozen mixed berries (strawberries, blueberries, raspberries, and blackberries), water, plain yogurt, honey, soy protein without powdered sugar.
Calories: 139
9. Warm pear with cinnamon ricotta
Ricotta cheese is rich in protein, and pears are a good source of fiber. In addition to one teaspoon of cinnamon, they make a delicious healthy snack for any time of the day. Each serving contains 8 grams of protein, 5 grams of fiber, and 170 calories.
Ingredients: small pears, part-skim ricotta cheese, ground cinnamon.
Calories: 170
10. Miso-glued tofu
This recipe is marked as a staple dish, but it is so light in calories (only 164 calories) that it can also serve as a healthy mid-day snack. It packs a lot of protein (12 grams) with tofu, as well as 3 grams of fiber.
Ingredients: Miso paste, rice wine vinegar, honey, low sodium soy sauce, extra farm tofu, baby bok choy, grated ginger, low sodium soy sauce, rice wine vinegar, sesame oil, red bell pepper, sesame seeds.
Calories: 164
11. Chicken Pita Sandwich (half)
Bowerman says there’s no reason not to keep small portions of your “real” food as snacks. He adds, "Often the healthiest and most balanced breakfast is one that starts out as a whole meal, such as a half sandwich or a plate left off from last night's dinner.
Whip this chicken vegetable pita in the morning and divide it in half for breakfast twice. Each half contains 200 calories, 3 grams of fiber, and more than 20 grams of protein.
Ingredients: baby spinach, cooked boneless skinless chicken, chopped red pepper, low-fat Italian vinegar, whole wheat cake.
Calories: 200
12. Talk with nuts and pears breakfast spread
Divide this breakfast recipe in half to make a healthy snack with 200 calories, 11 grams of protein, and 3.5 grams of fiber. Not only will it help your body prepare to burn fat, but it can also boost your energy levels (so you're more likely to hit the gym, probably?): Walnuts are rich in serotonin, a chemical healing hormone in the brain.
Ingredients: low-fat cottage cheese, pears, chopped walnuts, sour toast.
Calories: 200
13. Lentils with tomatoes and watercress
Salads are not just for eating, when they are about 200 calories, they also make a great healthy afternoon snack. These contain 11 grams of protein and 8 grams of fiber for superfood pulses and plenty of veggie consumption. (The recipe makes six servings, so don't add vinegar if you haven't eaten it all at once))
Ingredients: Balsamic vinegar, capers, garlic cloves, extra virgin olive oil, green or brown lentils, bay leaves, celery, red onion, parsley, salt, cherry tomatoes, fresh chives, watercress.
Calories: 200
14. Vegetable toast
Are you in the mood for Mexicans? You can’t go wrong with black beans and veggies - these toasts cook quickly and easily for a quick and healthy mini-meal between lunch and dinner. With just over 200 calories you will get 13 grams of protein and 10.5 grams of fiber topped with extra fat-free flavored tomato sauce.
Ingredients: Mushrooms, zucchini, red pepper.
Calories: 200
15. Asparagus and hard-boiled eggs:
It’s no surprise that this kind of classic combination works so well - high fiber asparagus balances the natural protein of the egg. (Plus, asparagus is known as an aphrodisiac, thanks to its levels of folate and vitamins B6 and E. Talk about fun ways to burn fat!)
Combine 15 asparagus (cooked or raw) with hard-boiled eggs for a 126-calorie breakfast, with 11 grams of protein and 5 grams of fiber.
And if you’re not sure if the asparagus can be cut properly, watch this video for some quick tips.
16. Iced Green Tea Minute
A calorie drink doesn't qualify as a true snack, but if you find yourself exploring the kitchen because you're not bored with being hungry, this delicious drink could probably hit the spot. A study published in the American Journal of Clinical Nutrition found that green tea dieters have been shown to help them lose more weight thanks to a metabolism-enhancing antioxidant compound called EGCG.
Boerman says that most of the research on green tea for weight loss was unsolicited, but it's somehow a healthier and more flavorful way to stay hydrated throughout the day. He added, "Drinking water and tea is a good way to keep all the body's processes running smoothly and efficiently, including metabolism."
17. Spicy green tea smoothie
Here's another way to drink healthy green tea - like a smoothie! Combine this sweet and tangy drink with a few ounces of fatty protein, for example, minced turkey, for a complete snack.
With one serving you will get 3 grams of fiber (its secret ingredient, thanks to pears!). In addition, it contains red pepper that can curb your appetite and speed up your metabolism.
Ingredients: green tea, red pepper, lemon, agave nectar, pear, nonfat plain yogurt, ice cube.
Calories: 82
18. Crispy zucchini round
Top this VG with spicy goat cheese and delicious sun-dried tomatoes and add some zucchini flavor.
This colorful creation creates a passionate appetite or a delicious bite-size snack. Thanks to Zucchini Base, they're made with vitamin A, magnesium, Omega-3 fatty acids, zinc, calcium, and protein, to name a few of their nutrients. Sun-dried tomatoes also add a dose of vitamins, iron, and antioxidants. Goat cheese adds a protein boost to make you feel fuller and more satisfied.
Every bite of this fun, healthy snack promises a lot of flavor for very few calories (86 for three roachini rounds).
Ingredients: Zucchini, salt, green pepper, chili, dried tomatoes, goat cheese, fresh ink, extra virgin olive oil
Calories: 86
19. "Guacamole" in Edamame
Using edamame instead of an avocado provides you with 12 grams of protein, and the olive oil pumps out heart-healthy fats. Toss in a slice of lime and olive juice and you've got a spicy, slimming snack and if you want to be mindful of the extra calories, skip the whipped fries and make this carrot or celery gravy soup.
Ingredients: Frozen edamame, olive oil, red onion, fried red pepper, yellow pepper, lime, jalapeno, coriander, parsley, pita, chili powder.
Calories: 298
20. Pompan toasts with smoked salmon
This gourmet treat is a great disciplined and satisfying snack. Pampernicle toast provides fiber to help keep your stomach full until the next meal. Although salmon has high levels of omega-3 fatty acids, proteins, B vitamins, potassium, and selenium. Plus, slather on a horse nut to get just the right amount of flavored kicks on these delicious tostadas. The best part is: they take less than 10 minutes to create!
Ingredients: mayonnaise, fresh dill, horseradish, rye bread, capers, smoked salmon, dill, lemon.
Calories: 100
21. Carrot and ginger soup
Make a large batch of this soup and drink a cup every afternoon. It smells of fiber and ginseng that will keep your stomach hydrated for hours! Plus, this carrot ginger soup is packed with antioxidants. And since carrots are rich in vitamin A, these healthy snacks can lower your risk of heart attack, protect your vision, and even lower your risk of certain cancers. One serving weighs less than 100 calories and 7 grams of fiber to slim the waist.
Ingredients: carrots, rice wine vinegar, sesame seeds, garlic cloves, grated ginger, sesame oil
Calories: 100
22. Edamame
One cup of edamame, or boiled soybeans, contains 17 grams of protein, 8 grams of fiber, and 189 calories. A perfect snack all by itself! Serve hot or cold, season with salt, and enjoy.
It simply involves tossing the bean with a bit of salt, pepper, and olive oil, then baking in the oven for about an hour. The final product is a tasty, crunchy way to enjoy this healthy food, perfect for when those potato chip cravings strike! And at only 130 calories a serving, it's prime for snack time.
Roast garlic and edamame dip
Edamame is a great snack by itself, but it also makes a great ingredient in this creamy dip for raw veggies or whole-wheat pita bread. You can enjoy up to three servings in one snack session, for a total of 162 calories, 9 grams protein, and 6 grams fiber.
Ingredients: Garlic, water, frozen shelled edamame, ground cumin, salt, extra-virgin olive oil, lemon juice, reduced-fat sour cream, water, fresh cilantro.
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