Contrary to the old paradigm that would lead you to believe that hunger is a prerequisite to weight loss, keeping yourself satisfied with healthy food throughout the day is actually crucial if you want to drop pounds.
For both physical and psychological reasons, if you want to stay on track with weight loss long-term, a fulfilling and exciting diet is vital. Of course, you can’t just go eating whatever you want and expect the pounds to magically drop off your body.
What you can do, however, is strategically choose your meals and snacks so they keep you satisfied and therefore help you avoid the temptation of less healthy options that can throw you off track.
So how do you choose snacks for weight loss? There are three components to any snack (or meal) that are important to keep in mind; fat, fiber, and protein.
Protein is well known as the most satiating macronutrient, assisting in keeping you full and satisfied for hours.
Making sure there’s at least a little protein in your snack option will go a long way for crushing cravings[*][*]. Add some healthy fats to your snack, and you compound proteins satiating impact.
Fat is digested even slower than protein, and it offers a richer mouthfeel that often provides a deeper level of satisfaction on a physical and psychological level[*][*].
Consuming fiber not only helps you feel more full, but it assists in gut health. Research shows that there’s a significant connection between the health of your gut microbiome and your ability to lose weight[*].
And of course, perhaps most important of all is to keep your carbohydrate intake low so you can stay in ketosis and avoid a blood sugar rollercoaster.
1. Greek Yogurt
Full-fat Greek yogurt is rich in protein and calcium and makes a versatile snack as you can add berries, flax seeds, crushed walnuts, or any other keto-friendly topping that sounds good to you.
2. Beef Jerky
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Jerky is one of the easiest on-the-go snacks. However, make sure to check the ingredient and nutrition label because many jerky companies add loads of sugar. With that being said, there are a handful of keto-friendly jerky companies out there that provide quality meat with little to no sugar. Always look for 100% grass-fed beef jerky.
3. Salmon Jerky
If you’re not a beef fan, or you just want to switch it up a bit, try salmon jerky. The same rules apply here; check the ingredient and nutrition label to make sure the brand you’re buying doesn’t add copious amounts of sugar. Both salmon and beef jerky offer excellent sources of protein.
4. Peanut Butter and Celery
Peanut butter and celery offer the perfect combo of healthy fats and fiber. For the peanut butter, make sure it’s organic and only contains two ingredients: peanuts and salt. In some cases, you may also see peanut oil; that’s fine; just make sure there aren’t any hydrogenated oils added.
5. Nut Butter Packets
If you don’t have time to prepare a snack, you can always grab a nut butter packet. These ready-to-go snacks have become so popular that you can find a variety of nut butters like almond butter, hazelnut butter, cashew butter, and walnut butter in convenient ready-to-go packets.
6. Keto Bars
For a high-fat, high-fiber, protein-rich snack (12 grams of protein per bar), grab a keto bar. They’ll satisfy your cravings, keep you full, and are tailor-made to ensure you stay in ketosis.
7. Edamame (Soybeans) With Sea Salt
Soybeans provide a great source of protein and make a delicious snack when you sprinkle them with a little sea salt. You can enjoy freeze-dried soybeans when you’re out and about or on the go, or you can make some fresh edamame for a warm and satisfying afternoon snack.
8. Cottage Cheese
Cottage cheese offers a fantastic source of protein and, much like Greek yogurt, can be a very versatile snack. Mix in nuts, seeds, berries, or dried coconut.
9. Full-Fat String Cheese
Who says kids should have all the fun? String cheese is rich in both fat and protein, and it’s an easy snack to grab when you’re on the go.
10. Cheese and Salami
If you’re looking for a snack that’s a little more robust, add some salami to your cheese. Some brands package string cheese that’s already wrapped in salami, making your life really easy. However, if you can’t find one of these prepackaged options, it’s pretty easy to make your own.
Olives are rich in fat and provide a delicious savory flavor. You can snack on olives that are filled with cheese, pimentos, or have them plain. A few brands have even packaged olives in small snack-sized pouches for your ease and enjoyment.
For a simple snack that’s packed with healthy omega-9 fatty acids, enjoy half of an avocado sprinkled with sea salt and a little lime juice. It’s basically a deconstructed guacamole for those that don’t have time to make the real thing.
13. Fresh Veggies With Keto Ranch Dip
Cut up some broccoli, peppers, carrots, or celery, and bag them up with a little container of keto-friendly ranch dip. What makes ranch-dip keto-friendly? The sugar content. Many brands of dressings and dips will include added sugar, so make sure you’re buying one that’s low-sugar (and low-carb) or make your own.
14. Whey Protein Smoothie
Whey is an excellent source of protein and can be added to protein shakes, protein bowls, or even incorporated into baked goods. Add whey to a keto-friendly smoothie with some nut butter and berries for a delicious snack or post-workout meal.
15. Collagen Smoothie
While whey offers a complete source of protein, collagen provides benefits to your joints, bones, and skin. As a crucial component of your connective tissue, collagen provides an essential building block to the structural support system in your body[*][*][*].
16. Hard-Boiled Eggs
Eggs are considered the perfect protein due to their amino acid content and your body’s ability to absorb and digest them easily.
What’s more, that egg yolk is packed with satisfying fats and antioxidant nutrients that support the health of your eyes[*][*].
Hard-boiled eggs make a terrific snack option not only because they’re incredibly satisfying, but you can also prepare them in bulk and enjoy them all week.
17. Deviled Eggs
If you want to give your hard-boiled eggs a little more TLC, you can whip up the egg yolks and make some delicious creamy deviled eggs.
Add some avocado to your deviled eggs, or spice them up a bit for something different.
18. Baked Kale Chips
Simple, fiber-rich, and delicious — baked kale chips make for a perfect snack to have around when you’re craving something salty but don’t necessarily need anything too filling.
Who doesn’t love some guac? Skip the corn chip and opt instead for some keto-friendly chips, crackers, or raw veggies like red bell peppers or jicama.
20. Caprese Salad
Grab yourself some fresh tomatoes, soft mozzarella, high-quality balsamic and olive oil, and a touch of sea salt and basil. Caprese salads are a delicious and refreshing snack that is packed with protein from the cheese and fat from the olive oil. You even get some fiber from those tomatoes.
21. Shrimp Cocktail
You don’t have to save your shrimp cocktail for a special occasion. These little sea dwellers are packed with protein and make a satisfying and tasty snack. Just be sure to choose a cocktail sauce that’s low-carb.
22. Carrots and Tapenade
While hummus doesn’t typically work on a keto diet, tapenade makes an excellent stand-in. With all the benefits of olives and olive oil (monounsaturated fats) in an easy dip format, veggies and tapenade make a fiber and fat rich snack to keep you satisfied for hours.
23. Pumpkin Seeds
Pumpkin seeds are not only high in protein and fat, but when the shell is included, they also add a significant dose of fiber. What’s more, pumpkin seeds are one of the best sources of zinc, which benefits both immunity and prostate health[*][*].
Almonds are rich in vitamin E, which acts as a potent antioxidant in your body. In fact, vitamin E is one of the most important fat-soluble antioxidants that protect your cells’ outer layer from oxidative damage[*]. .
25. Macadamia Nuts
Macadamia nuts are one of the most popular keto-friendly nuts because they’re rich in fat, but not just any fat — they rich in heart-healthy monounsaturated fatty acids (omega-9 fatty acids)[*].
Pistachios are a great snack choice if you want to practice a little mindfulness with your eating habits. When you buy shelled pistachios, it automatically makes you slow down the eating process, and each nut can be enjoyed individually while you bring attention to its taste, texture, and mouthfeel. They’re also delicious.
27. Trail Mix
If you don’t want to choose just one nut, throw a bunch of them together for a keto-friendly trail mix. You can also mix in some coconut shavings or sugar-free chocolate chips.
28. Fat Bombs
Fat bombs are exactly what they sound like. Compact snacks that are packed with fat to keep your ketones running strong. Some delicious fat-bomb recipes include:
- Birthday cake fat bombs
- Strawberry cream cheese fat bombs
- Peaches and cream fat bombs
- Coconut cheesecake fat bombs
29. Keto Cookies
Keto cookies are high in fat, low in carbs, and rich in flavor. You can make your own cookies or grab some Perfect Keto Cookies, which come in snickerdoodle, chocolate chip, double chocolate, and peanut butter.
30. Chia Seed Pudding
Chia seeds contain 10 grams of fiber per ounce and are a rich source of healthy omega-3 fatty acids. In addition to the chia seeds, you can add some sugar-alternatives like monk fruit or stevia, coconut shavings, or your favorite keto-friendly granola.
31. Keto Ice Cream
A lot of people shy away from making their own ice cream because they either don’t own an ice cream maker, or they’re under the false impression that making ice cream needs to be difficult. In fact, all you need to whip up some delicious keto ice cream is a couple of jars, a handful of ingredients, and a freezer.
32. Chocolate Mousse
If you want to go a step above pudding, whip up some rich and creamy chocolate mousse. It’s packed with fat, devoid of carbs, and will keep you satisfied for hours. All you need is cocoa powder, full-fat cream, sugar-free chocolate chips, and some monk fruit sweetener.
33. Dark Chocolate
If you want to keep things really simple, crush those sugar cravings with some sugar-free dark chocolate. Dark chocolate is rich in antioxidants and magnesium, and more often than not, is all it takes to calm your sweet tooth[*].
34. Perfect Keto Nola Bars
These grain-free, keto-friendly bars taste like your favorite granola bars, but won’t kick you out of ketosis. With only 2-3 grams of net carbs per bar and two delicious flavors, you’ll never have to worry about snacking on the go again.
Net Carbs: 2-3g
When it comes to snacking for weight loss, the goal is to fill your body with nutrients that will prevent you from overeating. This means foods that contain filling fiber, high-protein, and satiety-enhancing fats.
While keeping your diet low-calorie is essential, if it’s too low calorie, you’ll just end up rebounding. Therefore, make sure that whatever you fill your plate with is satisfying to both your body and your mind.