Protein is an important part of our daily diet as it provides many essential functions for our body such as tissue repair, immune support, bone health and more. Protein is also an important component for weight loss. “Protein not only keeps you feel fuller anymore (which of course reduces overeating) but it also helps to preserve and build lean muscles,” says Terry Tateossian, an Issa -Nutrition and Issa personal trainer, Iin Hormone Specialist, Iin Emotional Company and the founder of Thor: The House of Rose. She explains, “More muscles mean a higher dormant metabolism, so you burn more calories even when you do not exercise. Protein also stabilizes blood sugar, which prevents energy crackers and desires that can trace your progress.” Tateossian adds, “When you combine high protein eating with regular resistance training, you signal your body to burn fat for fuel while holding the muscle that keeps your metabolism strong.” There are so many choices for snacks, but to help you with the healthiest parts of the corridors, here are 10 high protein snacks that help reduce fat in just three weeks, according to health experts.
Nugo slim crunchy peanut butter bar
Nutrition: per serving 1 bar
Calories: 180
Fat: 8G (saturated fat: 3G)
Sodium: 170 mg
Carbohydrates: 17G (fiber: 6g, sugar: 3G)
Protein: 16G
Nugo Slim Crunchy Peanut Butter Bar is a vegan, gluten -free peanut butter wrapped in dark chocolate. It has only 3 g of sugar, but still delivers 16 g of plant protein. “Protein keeps blood sugar stable, increases the thermogenesis (your body burns more just to digest it) and fill you so hard that your snack shuts off,” explains Bess Berger, RDN, founder of Nutrition by Bess who specialized in PCOS and Menopause. She says: “The structure is crispy, dreamy and so satisfying that it feels like a reward. Perfect for when you need to feel decadent but do not want to kiss your fat loss plane goodbye.”
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Cottage cheese
Nutrition: per serving ½ cup
Calories: 107
Fat: 4.7 g (saturated fat: 1.9 g)
Sodium: 396 mg
Carbohydrates: 3.7 g (fiber: 0g, sugar: 2.9 g)
Protein: 12g
“Cottage Cheese is one of my go-to-snacks to cut fat while preserving muscles,” says Tateossian. “A single serving (about 1 cup) can give you 24-28 grams slowly digger of casein protein, which keeps you full for hours and helps prevent the muscle division, especially important if you are in a calorie deficit. It is naturally low in carbohydrates and can be found in reduced fat versions for those who watch total calorie.” ” She adds, “the high protein content supports a steady metabolism, while calcium and probiotics (in cultivated varieties) help to digest the digestion and help to regulate hormones linked to fat storage. Pair it with berries for a fiber support that keeps blood sugar stable, which is the key to mids section.
Quest Chocolate Chip Cookie Dough Protein Bar
Nutrition: per serving 1 bar
Calories: 190
Fat: 9G (saturated fat: 2.5 g)
Sodium: 220 mg
Carbohydrates: 22G (fiber: 12g, sugar: 1 g)
Protein: 21g
Quest Chocolate Chip Cookie Dough Protein Bar delivers a sweet, abandoned bar, minus the sugar -nosed shoulder. “With about 200 calories and a protein mixture of whey and dairy insolats, this rod holds saturation hormones hyped and ghrelin in leash,” says Berger. “Processing of protein also burns more energy, which gives your metabolism some help. And since it is satisfactory, it is less likely that you raid the pantry afterwards. Works well when you want dessert level vibes without tracking your goals.”
Jerky
Nutrition: per serving 2 oz for fable fish chair salt salmon jerk
Calories: 210
Fat: 7G (saturated fat: 1G)
Sodium: 720 mg
Carbohydrates: 5G (fiber: 0g, sugar: 2G)
Protein: 31g
Jerky is one of the most practical high protein, fat-loss-friendly snacks because it is portable, shelf stable and can pack a lot of protein. “The key is to choose the right type: alternatives such as grass -fed beef, turkey, chicken or even salmon jerky provide all quality protein to preserve lean muscle and keep your metabolism shooting,” says Tateossian. “But many store-purchased versions are loaded with sugar, artificial flavors and preservatives that can nail blood sugar or cause bloating. When shopping, looking for jerks with minimal ingredients, preferably only the meat, spices and maybe a touch of sea salt. Avoid anyone with more than 2-3 grams per service and chooses nitrate when it is possible when it is possible. For Salmon Jerky is a brand to think of Fable Fish, which is an Alaskan company that uses all wild -caught salmon and only pure limited ingredients. In addition, you get 31 grams of protein, omega-3 and collagen coming from the fish, not a formula.
Quest salsa verde protein chips
Nutrition: per serving 1 bag
Calories: 140
Fat: 4.5 g (saturated fat: 1 g)
Sodium: 300 mg
Carbohydrates: 5G (fiber: 1g, sugar: 1g)
Protein: 19G
Chips are one of the biggest snacks on the planet, but let’s be real – they are not healthy. That said, Quest Salsa Verde Protein Chips is snacks, but made with protein and dietician is approved. “These salsa Verde Tortilla chips deliver a crispy, tasty kick with 19 g of protein and put fewer carbohydrates than your average chip bag,” says Berger. “Crunchy structure means high satisfaction and protein means saturation. Perfect for keeping fat loss fun, not torture.”
Hemp seeds
Nutrition: per serving 3 tbsp
Calories: 166
Fat: 15 g (saturated fat: 1.4 g)
Sodium: 1.5 mg
Carbohydrates: 2.6 g (fiber: 1.2 g, sugar: .5g)
Protein: 9.5 g
“Hampal seeds are a power plant of herbal protein that packs about 10 grams per 3 tablespoons, along with healthy omega-3 and omega-6 fats that help regulate hormones and reduce inflammation,” says Tateossian. “Their protein fiber fat combination keeps you satisfied longer and helps naturally reduce the total calorie intake,” she explains. “They are also rich in magnesium, which supports muscle recycling and energy production during workouts. How to eat them: Tateossian adds hemp seeds to homemade track mix with raw almonds, pumpkin seeds and unsweetened coconut.” In this way, you have a complete, nutrient-tight snack that travels well, stable blood sugar and span to reach because you have a complete, nutrient-tight snack that travels well, stable blood sugar and bends to get the process to get a complete, nutrient-to-reach snack that travels well, stable blood socks
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Turkish’s roll-ups with avocado or hummus
According to Tateossian, 3 ounces of sliced turkey breast deliver about 18-20 grams of protein with very little fat or sugar, while avocado delivers fiber, potassium and heart-healthy single fat. “She says:“ Hummus is another good alternative because it is rich in plant protein and keeps the snack interesting. To add starch, roll them up in a flour. “
Greek yogurt
Nutrition: per serving 6 oz
Calories: 100
Fat: .7G (saturated fat: .2G)
Sodium: 61 mg
Carbohydrates: 6.1g (fiber: 0g, sugar: 5.5 g)
Protein: 17G
“Greek yogurt is basically over performance of the dairy entrance – high protein (17-20 g per serving), low sugar (if you buy usual) and thick enough to trick your brain into thinking you eat dessert,” says Berger. “That protein increases saturation and satieting hormones.” In addition, Berger explains that “protein has a higher thermal effect, which means that your body burns more calories that melt it than carbohydrates or fat. Add berries and a litter nuts for fiber and healthy fats, and you have a fat burning that is worth an Instagram post.”
Edamame
Nutrition: per serving ½ cup peeled
Calories: 94
Fat: 4G (saturated fat: .5g)
Sodium: 4.7 mg
Carbohydrates: 6.9 g (fiber: 4g, sugar: 1.7 g)
Protein: 9.2g
You don’t just need to order Edamame when you go out on sushi. You can easily find it at your local grocery store and snacks at it at any time. “Edamame is a nutrient -resistant, herbal protein source that is perfect for fat loss because it is high in both protein and fiber,” says Tateossian. “About 18 grams of protein and 8 grams of fiber per cup. This combination makes you feel full, stabilizes blood sugar and helps prevent desires that often sabotage a calorie deficit.” She explains, “Edamame is also rich in isoflavones, a type of phytoestrogen that can help balance hormones during perimenopause and menopause, which makes it particularly good for women over 40 who are struggling with mid -sections weight gain.” Tateossian adds, “light steam edamame and sprinkle it with sea salt or chili flakes for a tasteful snack, or throw the peeled beans in salads for extra protein. Because it is low on the glycemic index, Edamame supports a stable energy and holds fat -connecting roads that are active during the day.”
Egg bite
When you are on the go and do not have time for breakfast, egg bite is the perfect solution. According to Tateossian, “a standard two-egg piece that serves delivers about 12-14 grams of high quality protein, while egg white pieces provide the same saturation with fewer calories and less fat, making them a good alternative if you are in calorie but still want to preserve the muscle.” She explains, “Eggs are rich in leucine, an amino acid that signals the body to build and maintain muscles, which increases metabolism and supports prolonged fat burning. You can add spinach, fungus or bell pepper for extra fiber and micronutrients.” For store-purchased alternatives, Tateossian warns to “check labels for hidden starch or excess sodium, but when they are at home they are one of the purest, simplest high protein snacks to keep fat loss on the right track!”
