15 Best Snack Combos That Double Weight Loss
There's a right way and a wrong way to snack for weight loss. The right way (and most delicious way) is to strategically pair two snacks together so that they can work with each other to boost your weight loss. Finding the perfect synergistic union can supercharge each food's fat-fighting benefits so you can reap even more benefits than you would if you ate them alone. Here, we'll show you how that works.
But before we do, there's one thing you need to know before you reach into the pantry: just because there are many healthy snacks out there doesn't mean that all snacking is healthy. In fact, snacking may lead to weight gain if you don't do it properly. Research shows that if you start adding snacks to your diet without decreasing your calories elsewhere, eating those extra meals will simply tack on extra calories and can add more pounds to your frame.
If you want to snack for weight loss, the first tip is to make sure to keep your calorie count low—under 250 calories is a good starting point. Second tip? Pair your snacks rather than eat just one alone. Studies show that when people consume snacks that pair protein and fiber, they report feeling less hungry and ultimately consume up to 250 calories less throughout the day compared to those who don't snack, according to a study published in The American Journal of Clinical Nutrition. Plus, consuming high protein snacks can also lead to fewer high-sugar evening snacks than not snacking, found a Journal of Nutrition study.
To reap the weight loss benefits of snacking, we put together this master list of the best snack combos out there. Each pairing features some variation of three satiating macronutrients: healthy fats, fiber, and protein. (And some combos may even have all three!) Read on, and for more on how to lose weight, you won't want to miss The Best Ways to Lose Belly Fat for Good, Say Doctors.
Fruit + Nuts
Berries are among the healthiest high-fiber foods and nuts are rich in fiber, protein, and healthy, anti-inflammatory fats. There are so many variations of this high-fiber, healthy fat-rich combo that will quiet your stomach for hours: apples and peanut butter, raspberries and almonds, blueberries and walnuts, strawberries and cashews, and blackberries and pistachios.
Apples + Cheese
Instead of cheese and crackers, why not make it cheese and apples? (Of course, healthy crackers will also do.) When you have the opportunity to do so, try to eat more whole food sources of carbs rather than refined carbs. In this case, an apple instead of bread. The average American doesn't reach the daily recommended intake of fruits or vegetables, according to the USDA, so incorporating fresh produce into your snacks is a great way to up your intake of these life-lengthening foods.
Veggies + Hummus
This combo is a classic for a reason. Hummus is a good source of fiber, plant-based protein from the chickpeas, and healthy fats from olive oil. Pair that with fiber-rich veggies and you'll be full for hours after a few quick dips. Chickpea hummus may be the original, but you can also look for options like white bean or black bean hummus. Whatever you choose, know that you're doing yourself a lot of good by opting for a bean-based snack. A recent study on the effects of eating beans showed that adding just 3/4 cup of beans to your diet every day for six weeks can help you lose 0.75 pounds. It may not seem like much, but that nearly one-pound weight loss is a result of making no other changes to your diet (not even cutting out your favorite desserts!).
Cucumber + Tuna
You don't need to just drink water to stay hydrated—grab a cucumber! Due to its water content, cucumbers are surprisingly satisfying, especially when paired with canned tuna. This fatty fish is one of the best sources of heart-healthy, omega-3 fatty acids.
Hard Boiled Eggs + Fruit
We'll just leave this here: The All-Time Best Way to Cook Hard-Boiled Eggs. It'll come in handy when you want to meal prep these satisfying snacks. Hard-boiled eggs are a great source of protein: 6 grams per egg. When paired with some healthy carbs, you're looking at an energizing duo that can make a perfect substitute for a quick breakfast.
Hummus + Seeded Crackers
Forget the butter crackers. Seeded crackers are excellent alternatives to your traditional crackers because they are loaded with micronutrients, are rich in fiber, and have good nutritional diversity.
Turkey + Cheese
Skip out on the sandwich (and the bread), and just grab a couple of slices of high-protein, low-fat turkey and cheese and eat it as is.
Olives + Feta
There's a reason why the Mediterranean Diet is lauded as one of the best diets for weight loss. One of those reasons is that it's rich in healthy fats, most notably from olives. Hardness the health-promoting benefits of the diet by pairing kalamata olives with some protein-rich feta cheese. For some healthy carbs, grab a jar of roasted red peppers.
Salmon + Avocado
Healthy fats aren't the only thing avocados have going for them. Would you believe it, an avocado also has 10 grams of fiber! So the duo of salmon and avocado will fill you up with both fiber and healthy fats — just make sure you eat this in moderation to keep calories down. Fats are more calorically dense than protein and carbs, so it's important to be mindful of your portion sizes.
Jerky + Cheese
Dried snacks for the win! Grab a bag of parmesan crisps and a jerky stick for a low-carb, high-protein midday snack.
Banana + Peanut Butter
Substitute the jelly in your PB&J for a whole banana. This swap results in fewer simple sugars that may cause a spike in your blood sugar, which leads to a crash and overwhelming hunger pangs soon after.
Yogurt + Berries
Opt for a high-protein yogurt like Greek or Icelandic—each serving will have between 12 and 15 grams of protein!
Tomatoes + Mozzarella
Talk about a snack with little prep work! Grab a carton of cherry tomatoes and a pint of mozzarella balls and eat your heart out.
Cottage Cheese + Apple
Fiber and protein come together in this snack pairing of apples and cottage cheese. When shopping for cottage cheese, we recommend using our guide, The 5 Best Cottage Cheese Brands, According to Nutritionists, because there are a few brands with incredibly high sodium levels you need to watch out for.
Avocado + Toast
As long as you opt for a high-fiber seeded whole grain bread, this trendy toast can be a satisfyingly high-fiber, high-fat snack. We have some recommendations for you: 18 Best and Worst Store-Bought Breads, According to Experts.