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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Top 7 Low-Carb Snacks to Boost Energy Your Body Needs Every Day

Keep these healthy snacks on hand.

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

Low-carb meals and snacks are ideal if you want to maintain steady energy throughout the day without blood sugar spiking and dropping. “We’ve reached a critical mass of scientific evidence at this point,” saysJeff Volek, PhD, RD. “And nutrition experts now agree low-carb diets provide benefits beyond disease management. In other words, they’ve been shown to not only help people with diet-related diseases, like heart disease and type 2 diabetes, they can also help generally healthy people reduce their risk of developing those diseases in the first place.” Keeping healthy foods on hand makes sticking to a healthy diet so much easier. Here are seven low-carb snacks to boost your energy and support your health.


Hard Boiled Eggs

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Hard-boiled eggs are an ideal low-carb snack that can be enjoyed on the go. “One large egg (50 grams) has approximately 6.5 grams of protein, 5 grams of fat, 0.5 grams of carbohydrate, and 70 calories,” saysFranziska Spritzler, RD, CDE. “This macronutrient profile makes them an ideal staple food for keto or low-carb diets. Eggs are a great source of several vitamins and minerals, including vitamin B12, selenium, and iron.”

RELATED:I'm a Diet Expert, and These Are the Top 5 Foods I Avoid to Stay Lean

Cottage Cheese

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Low in carbs and high in protein, delicious cottage cheese is an often-overlooked low-carb option. “Cottage cheese is especially good for people living with diabetes,” says OSF Healthcare. “Cottage cheese is low in carbohydrates. In addition, the protein in cottage cheese slows digestion, which promotes satiety and can prevent blood sugar spikes. It can be a filling snack alongside fruit.”

Avocado

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Avocados are another delicious and convenient low-carb snack. “Avocados are a really popular choice with people following the keto diet since a whole avocado contains only 17 g of carbs — of which 14 g is fiber — and 30 g of fat,” says Flora Clarke, MSc, via ZOE. “They are also high in many vitamins and minerals, including potassium and B vitamins. Research shows that eating avocados regularly can reduce levels of “bad” cholesterol and improve your heart health.”

Cheese

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Cheese is another quick and easy low-carb snack. “Rich in flavor, hard cheeses like cheddar, Swiss, and provolone contain very little lactose,” Spritzler says. “They’re extremely keto-friendly; most provide about 1 gram of carb per 100 grams, although some may contain up to 3 grams.”

RELATED:I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

Greek Yogurt

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Greek yogurt is a great choice for a healthy, low-carb snack. “If you’re a yogurt lover, plain Greek yogurt is by far your best choice for low-carb or keto eating,” Spritzler says. “It has fewer carbs and is thicker than other yogurts because more of the liquid whey (which contains the milk sugar lactose) has been strained during processing. Although carb counts vary slightly among different brands, Greek yogurt has about 3 grams of carb per 100 grams (a little less than ½ cup) and 5 grams per 170-gram (¾ cup) container.”

Nuts

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Low-carb nuts such as pecans are loaded with antioxidants. “Eating nuts as part of a healthy diet may be good for the heart,” says the Mayo Clinic. “Nuts contain unsaturated fatty acids and other nutrients. And they're a great snack food. They are inexpensive, easy to store, and easy to pack when you're on the go.”

RELATED:Thinking About Ozempic for Weight Loss? Read This First

Berries

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Berries are packed with nutrients and low in sugar and carbs. “A lot of fruits are difficult to include in a keto diet because of their high carbohydrate content,” Clarke says. “But berries are relatively low in carbs and contain healthy antioxidants. Macronutrients per 3.5 ounces (100 g) in berries:

Strawberries: 8 g carbs, 2 g fiber, 0 g fat, 1 g protein

Blackberries: 10 g carbs, 5 g fiber, 0 g fat, 1 g protein

Raspberries: 12 g carbs, 7 g fiber, 0 g fat, 1 g protein

Blueberries: 15 g carbs, 2 g fiber, 0 g fat, 1 g protein.”

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Christopher Roback
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Low-carb meals and snacks are ideal if you want to maintain steady energy throughout the day without blood sugar spiking and dropping. “We’ve reached a critical mass of scientific evidence at this point,” saysJeff Volek, PhD, RD. “And nutrition experts now agree low-carb diets provide benefits beyond disease management. In other words, they’ve been shown to not only help people with diet-related diseases, like heart disease and type 2 diabetes, they can also help generally healthy people reduce their risk of developing those diseases in the first place.” Keeping healthy foods on hand makes sticking to a healthy diet so much easier. Here are seven low-carb snacks to boost your energy and support your health.


Hard Boiled Eggs

Boiled eggs in a hot pot on the stove, egg cooking healthy eating concept, Eggs menu foodShutterstock

Hard-boiled eggs are an ideal low-carb snack that can be enjoyed on the go. “One large egg (50 grams) has approximately 6.5 grams of protein, 5 grams of fat, 0.5 grams of carbohydrate, and 70 calories,” saysFranziska Spritzler, RD, CDE. “This macronutrient profile makes them an ideal staple food for keto or low-carb diets. Eggs are a great source of several vitamins and minerals, including vitamin B12, selenium, and iron.”

RELATED:I'm a Diet Expert, and These Are the Top 5 Foods I Avoid to Stay Lean

Cottage Cheese

Woman hold bowl with cottage cheese, close upShutterstock

Low in carbs and high in protein, delicious cottage cheese is an often-overlooked low-carb option. “Cottage cheese is especially good for people living with diabetes,” says OSF Healthcare. “Cottage cheese is low in carbohydrates. In addition, the protein in cottage cheese slows digestion, which promotes satiety and can prevent blood sugar spikes. It can be a filling snack alongside fruit.”

Avocado

A girl holding an avocado in close-up. Avocado with a bone. Slicing avocadoShutterstock

Avocados are another delicious and convenient low-carb snack. “Avocados are a really popular choice with people following the keto diet since a whole avocado contains only 17 g of carbs — of which 14 g is fiber — and 30 g of fat,” says Flora Clarke, MSc, via ZOE. “They are also high in many vitamins and minerals, including potassium and B vitamins. Research shows that eating avocados regularly can reduce levels of “bad” cholesterol and improve your heart health.”

Cheese

Various,Types,Of, Cheese ,On,Rustic,Wooden,Table, dairyShutterstock

Cheese is another quick and easy low-carb snack. “Rich in flavor, hard cheeses like cheddar, Swiss, and provolone contain very little lactose,” Spritzler says. “They’re extremely keto-friendly; most provide about 1 gram of carb per 100 grams, although some may contain up to 3 grams.”

RELATED:I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt is a great choice for a healthy, low-carb snack. “If you’re a yogurt lover, plain Greek yogurt is by far your best choice for low-carb or keto eating,” Spritzler says. “It has fewer carbs and is thicker than other yogurts because more of the liquid whey (which contains the milk sugar lactose) has been strained during processing. Although carb counts vary slightly among different brands, Greek yogurt has about 3 grams of carb per 100 grams (a little less than ½ cup) and 5 grams per 170-gram (¾ cup) container.”

Nuts

Walnuts,Walnut,Kernel,Halves,,In,A,Wooden,Bowl.,Close-up,,From,AboveShutterstock

Low-carb nuts such as pecans are loaded with antioxidants. “Eating nuts as part of a healthy diet may be good for the heart,” says the Mayo Clinic. “Nuts contain unsaturated fatty acids and other nutrients. And they're a great snack food. They are inexpensive, easy to store, and easy to pack when you're on the go.”

RELATED:Thinking About Ozempic for Weight Loss? Read This First

Berries

blueberries and raspberries, blackberry in a wooden bowl on old wood backgroundShutterstock

Berries are packed with nutrients and low in sugar and carbs. “A lot of fruits are difficult to include in a keto diet because of their high carbohydrate content,” Clarke says. “But berries are relatively low in carbs and contain healthy antioxidants. Macronutrients per 3.5 ounces (100 g) in berries:

Strawberries: 8 g carbs, 2 g fiber, 0 g fat, 1 g protein

Blackberries: 10 g carbs, 5 g fiber, 0 g fat, 1 g protein

Raspberries: 12 g carbs, 7 g fiber, 0 g fat, 1 g protein

Blueberries: 15 g carbs, 2 g fiber, 0 g fat, 1 g protein.”

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Achieving weight loss is not about skipping meals, avoiding snacks or only picking from a top ten item list; but rather about learning how to make food choices that align better with your health goals— which this guide will share. It is also very important to realize that no single snack can dramatically alter your weight; it is your consistent choices across your meal choices across the day, week and months that compound that matter most.


You Shouldn't Obsess Over What You Can or Can’t Eat

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Your goal shouldn’t be over myopic focus on can or can’t eat or overly obsess about calories. When selecting the right snacks, focus on the nutrient profile of the combined items that each snack item has— the goal is having a balance of calories, fiber, protein, and other essential nutrients— which you will learn in this guide. These elements and others not listed, collectively help manage appetite, provide sustained energy, and prevent overeating thus making it easier to stick to your daily nutrition goals. The ultimate goal is to think about what you like and what you can add (more fibrous veggies), reduce (think smaller brownies slice), or swap (high-carb bread for protein, low-carb bread) to make it aligned for weight loss goals.

Adapt Snack Choices to Your Needs

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While below is a guide to selecting snacks that not only satisfy hunger but also enhance your overall nutrition, aiding weight loss and maintenance. It's very important that you adapt snack choices based on individual health needs, dietary preferences, or specific nutritional goals, is crucial. What works for one person may not suit another; please make sure you partner with a doctor and dietitian to get the most out of your snack choice. Also, you must note that effective weight management also incorporates regular physical activity, stress management, and routine health check-ups to ensure a well-rounded approach to health and well-being.

Factors to Consider

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Each factor plays a vital role in weight management:

  1. High in Fiber: Fiber should be the top priority for weight-loss snackers. It promotes sustained fullness, curbs cravings, and aids digestion, which are key for preventing overeating between meals.
  2. Low in Added Sugars: Snacks high in added sugars can lead to blood sugar instability, cravings, and increased appetite. Reducing added sugars is crucial for steady energy levels and managing hunger.
  3. Protein Content: Protein offers satiety benefits and supports muscle maintenance. High-protein snacks can help curb overeating and preserve lean muscle mass during weight loss.
  4. Low Calorie Density: While important, focusing on filling foods first makes it easier to manage overall calorie intake, naturally leading to snacks with lower calorie density. Emphasizing fiber, protein, and minimizing sugar often results in naturally lower calories.
  5. Healthy Fats: Healthy fats (i.e. little to no trans or saturated fat) in moderation add richness, flavor, and satiety. However, they are calorie-dense, so emphasizing other criteria first ensures healthy fats fit within an overall balanced approach.

Snacks to Help You Lose Weight

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Addressing Common Snacking Complaints

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Many people find it challenging to choose snacks that are both satisfying and beneficial to their health goals. Whether it's due to taste preferences, nutritional concerns, or simply not knowing healthy options, here are some effective strategies to make snacking a positive part of your daily diet.

RELATED: Losing 50 Pounds in 6 Months with Aerobic Workouts

Enhancing Satiety

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  • Combine Nutrients: Pair different food groups to maximize satiety. For example, have an apple with a handful of almonds to combine natural sugars with healthy fats and protein.
  • Choose High-Fiber Snacks: Options like air-popped popcorn or raw vegetables can fill you up and help you stay full longer.
  • Opt for Protein-Rich Snacks: Foods like Greek yogurt, cottage cheese, or a slice of turkey breast can help keep hunger at bay.

Managing Cravings

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  • Healthy Alternatives: Substitute high-sugar snacks with fruits like berries or an orange that offer natural sweetness along with beneficial fibers and vitamins.
  • Spice It Up: Use spices and seasonings to make snacks more interesting without adding calories. Try cinnamon on your yogurt or cayenne pepper in your soup.
  • Scheduled Snacking: Eating snacks at regular intervals can prevent overeating by keeping your blood sugar levels stable throughout the day.

Reducing Preparation Time

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  • Pre-packaged Healthy Options: Stock up on single-serving packs of nuts, yogurt, or whole-grain crackers.
  • Easy Assembly Snacks: Keep ingredients for quick snacks like smoothies or whole-grain wraps readily available.
  • Use Leftovers: Last night's vegetables or grilled chicken can quickly become today's snack.

Long-term Success with Snacks

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  • Variety is Key: Keep a variety of snack options available to avoid boredom and temptation from less healthy choices.
  • Be Mindful: Listen to your body’s hunger cues and choose snacks based on actual hunger rather than boredom or emotion.
  • Enjoy Your Food: Make sure the snacks you choose are not only healthy but also delicious to you. Enjoying what you eat is crucial to maintaining a long-term healthy eating habit.

Integrating Traditional Snacks into a Balanced Diet

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Many people have favorite snacks they've grown up enjoying, such as chips or sugary treats, which can often be high in calories and low in nutritional value. However, completely cutting out these beloved items is not always necessary for a healthy diet. Instead, here are some strategies to enjoy these snacks responsibly, ensuring they fit into a balanced eating plan:

Mindful Snacking with Traditional Favorites

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  • Portion Control: One of the most effective ways to enjoy traditional snacks like chips or candy is to control portion sizes. Instead of eating directly from the package, serve a small amount on a plate or napkin to prevent overeating.
  • Balanced Pairing: Combine your favorite snacks with healthier options to balance the meal. For example, if you enjoy chips, pair them with a chunky, fiber-rich salsa or guacamole to increase the nutritional value of your snack. If you're having a sugary snack, pair it with nuts or yogurt to add protein and fat, which can help mitigate blood sugar spikes.
  • Scheduled Treats: Rather than impulsive eating, plan when you'll enjoy these snacks. Having a set time or day for enjoying your favorite treats can help you manage cravings and make healthier choices the rest of the time.
  • Healthier Variants: Look for healthier versions of your favorite snacks. Many brands offer lower-calorie, reduced-fat, or lower-sugar versions of popular snacks. These can be a good compromise, allowing you to enjoy the flavors you love with fewer health drawbacks.

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Conclusion: Snack Wisley

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Being mindful of your snacks is not only pivotal for weight loss but is a pivotal part of a balanced diet. By choosing snacks wisely—focusing on fiber, protein, and minimal added sugars—you can effectively support your weight loss and maintain long-term health. This doesn't need you to avoid your favorites; allow yourself to enjoy a variety of snacks in moderation and consult with health professionals to adapt these choices to fit your specific needs.

💪🔥Body Booster: Take your nutritional needs into consideration before selecting a snack.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ever felt like you had to choose between enjoying food and losing weight? That weekend cheeseburger shouldn't have to be the enemy. But with most diet plans, it usually is.


Meet Nissa Graun, a mom of two who lost over 40 pounds while keeping her favorite foods on the menu. After decades of restrictive dieting, she discovered that a flexible, high-protein approach not only helped her shed pounds but also gave her the energy to keep up with her busy life. Her secret? A strategic 1,500-calorie plan that focuses on protein while making room for occasional treats.

Want to know how she manages to lose fat while still enjoying weekend cheeseburgers? Here's her practical approach that might just change how you think about dieting.

Why Traditional Low-Calorie Diets Fail

"I have zero idea how I stuck to a 1,200-calorie diet for decades," Nissa admits in her post. "These days I struggle to get below 2000 calories, mostly because I hate feeling hungry. I hate it when my stomach growls. I hate it when all I can think about is food, and I hate having zero energy to do the things I love."

The Smart Way to Balance Treats and Results

Instead of strict restrictions, Nissa uses calorie cycling. "Since this girl also loves a bacon cheeseburger on the weekend, I tend to cycle calories whenever I'm in a fat loss phase," she explains. "Some days I eat more, while other days I aim to eat less in order to average around 1900 calories per day."

Why Protein Is Your Weight Loss Superpower

"Whether it's a low calorie day or a high one, it's still important to aim for my goal weight in grams of protein every day," Nissa emphasizes. She targets 150 grams daily for three crucial reasons:

  • Protein keeps you fuller longer, making it easier to stick to your calories
  • Your body burns more calories digesting protein
  • It helps maintain muscle while losing fat, ensuring lasting results.

Start Strong With a Morning Protein Boost

Nissa's day begins with what she calls a "protein boost" – simply eating meat. "While some people follow carnivore all day every day for weight loss, my hormones would never allow something so extreme, but a carnivore morning to keep hunger low early in the day? That I can do," she shares. Three ounces of leftover steak provides 28 grams of protein for just 178 calories.

The Coffee Trick That Controls Hunger

To extend her morning satiety, Nissa makes a strategic coffee shake. "Since dairy is not my friend, I add in four ounces of unsweetened coconut milk, one to two ounces of coffee chameleon cold brew, two ounces of water, and a few drops of liquid stevia plus a handful of ice," she details. This keeps hunger at bay until lunch.

Build a Better Lunch That Actually Fills You

Lunch focuses on protein-rich ingredients while staying satisfying. "Starting your meal with protein helps blunt hunger signals, even if it's just a small blunting," Nissa notes. She builds a high-protein sandwich using Dave's Killer Bread thin-sliced and 5 ounces of turkey, eating some meat first before assembling her sandwich. This strategy delivers 45 grams of protein while keeping calories in check.

Simple Swaps That Save Hundreds of Calories

Small changes make a big difference. "Even though mayo is always tasty on a sandwich, it packs on about a hundred calories per serving," Nissa points out. Her solution? "Instead of using an ounce of mayo, let's just stick with half an ounce of Dijon mustard." These smart swaps leave room for weekend treats while keeping daily calories low.

Snack Smarter Without Feeling Deprived

Nissa's approach to snacking combines protein with fiber-rich foods. "Even though I didn't dare touch an apple during my keto days, I found that apples actually help keep me feeling pretty full," she reveals. "They're real food with plenty of nutrients that your body actually can use, plus fiber that helps you stay fuller longer."

Quick Protein Snacks That Keep You On Track

Her go-to protein snacks include:

  • Greek yogurt with 15+ grams of protein
  • Pre-prepped chicken with apple slices
  • High-protein donut holes (36 calories, 4g protein each)
  • Quavo with cheese for a protein-rich crackers alternative
  • Turkey rolls with raw cheese.

End Your Day Satisfied, Not Starving

Dinner remains satisfying while hitting protein goals. Her enchilada skillet provides 51 grams of protein for under 600 calories. "This flexible lifestyle of eating is something that you can actually enjoy," she emphasizes. By day's end, she hits 157 grams of protein while staying around 1,500 calories – proving you can lose fat without giving up foods you love.

This approach shows that sustainable fat loss doesn't require extreme restrictions. By focusing on protein, making smart food choices throughout the day, and allowing for occasional treats like weekend cheeseburgers, you can create a lifestyle that delivers results without the usual diet frustrations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Alek Korab
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you looking for some snack ideas that will help you burn fat, balance cortisol, and lose weight? Tarah Schulte is a weight loss coach who helps mothers get into the best shape possible. She is also a weight loss warrior who dropped 20 pounds in 4 months and regularly shares tips and tricks on how to do the same. “5 snacks I eat on repeat to balance cortisol and burn body fat,” she writes across the Instagram video.


Protein Is Essential for Weight Loss

“Protein is essential for cortisol balance and burning fat,” she adds in the post. But, as a mom, it can be hard to get it in every day! It's like we spend every day thinking about protein just to fall short. But I'm here to help you reach that goal!”

She Aims for 130 Grams Per Day

How much protein does she consume in a day? “My personal goal is 130g, but I recommend no less than 100g daily!” she reveals, going on to list her 5 dairy-free snacks I eat on repeat!

1. Beef Jerky and Apple Sauce

Her first go-to snack? Beef jerky and an apple sauce pouch. “Super easy to take on the go,” she writes. One 20-gram piece of beef jerky offers an average of 7 grams of protein. However, that number will vary based on the brand. Be sure to select your jerky carefully. Many have added sugar, which means added calories.

2. Apple Dip

Her next snack offers a hint of sweetness and lots of fiber: Apple Dip. She makes it with a mix of dairy-free yogurt and adds PB2, “or your favorite protein powder,” she writes. Then, she slices up an apple and dips each piece in the mixture.

3. Snack Cakes

Her third protein-packed snack? Snack cakes. These are rice cakes topped with hummus and deli meat and cucumber or tomato. Hummus, made with garbanzo beans, is a great source of protein. As for deli meat, stick to non-processed options.

4. Protein Shake Plus Berries or Nuts

A quick snack that can be easily grabbed and eaten on the go? A protein shake plus berries or nuts, she says. Again, choose your protein shake carefully, paying close attention to ingredients and staying away from packaged drinks that are high in sugar and calories.

5. Boiled Eggs

The last item on her list? Hard-boiled eggs, “egg flight” style, she adds. This is basically a modern take on deviled eggs, adding spices and other ingredients instead of the traditional mayo mixture. Each large hard-boiled egg offers 6 grams of protein.

Incorporate Strength Training

In another post, she reveals some more of her go-to healthy habits, including doing 30-minute strength training workouts from home. Why? “Because these will fit in your day easier. You can wake up 30 min earlier or do it while your kiddos play nearby. This allows you to be more consistent, which means you’ll see results more quickly! Aim for 3-5 a week. If you can’t do that, at least commit to 8k daily steps to start out!” she writes.

Get Enough Sleep

Sleep is also crucial, according to Tarah. “Get at least 6-7 hours of sleep every night (so don't plan to read your book for 3 hours at 9 pm 👀),” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

And, Don’t Overlook Hydration

Hydration is also important. “Drink your water! & I mean a minimum of half your body weight in oz of water!! 80+ oz is a good place to start! And add electrolytes! (If you need a quality electrolyte recommendation, just ask me in the comments, and I can send it over!)” According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Shot of smiling young woman eating yogurt while sitting on stool in the kitchen at home.
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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Taylor Grasso, RD (@simplyhealthyrd) is a dietician with a mission: To teach women about balanced nutrition. She has amassed a large following on TikTok by sharing health and nutrition videos, sharing everything from meal plans to tips on how to eat healthier. In one viral video she shared her favorite healthy snacks to help build muscle, burn fat, and lose weight. “I'm a registered dietician who eats fully, intuitively, and I always get asked what I eat in a day. So I thought that I would share all of the snacks that we keep in our house throughout the week,” she says in the video. “So some of these I eat on a daily basis. Some of them my husband eats on a daily basis, and some of them, both of us eat every single day.”


1. Greek Yogurt

@simplyhealthyrd

Snacks I eat daily as a dietitian, proritizng protein and fiber always #snacks #healthysnacks #healthysnack #healthysnackideas #healthysnackinspo #dietitian #dietitiansoftiktok #nutritiontips

“When I'm picking and choosing what I want to have for a snack, two of the things that I always try to make sure that I have are protein and fiber, because those are what is going to help balance my blood sugar more throughout the day,” says Taylor. “So Greek yogurt is one of my go-tos.” She prefers the pre-portioned options, either Two Good or Siggis. “I will eat literally whatever flavor it is. This provides me with the protein. It has 12 grams of protein per serving,” she says. “And then I typically add in either mixed berries or just fresh berries depending on what I have to add in a little bit of fiber.”

Related: Woman Lost 44 Pounds with These Simple Habits You Can Do Today

2. Cheese, Fruit, and Nut Packs

A view of several cases of Kirkland Signature cheese, fruit and nut packs, on display at a local Costco store.Shutterstock

She also swears by Costco cheese, fruit and nut packs, which they also sell at regular stores. “They usually have some form of cheese or turkey or something like that. And then this one also has nuts and dried fruit in it as well,” she says. “This has 10 grams of protein per serving and only three grams of fiber, so a little bit lower on the fiber side, but that's okay because we don't have to be perfect at all of our snacks.”

3. Cottage Cheese

Cottage cheese with radish and cucumberShutterstock

“Another high protein option that is absolutely having a moment right now is cottage cheese,” says Taylor. “You can add literally whatever you want to this, but it's going to provide you with 15 grams of protein per serving. Adding something like fruit or veggies is going to improve that fiber content so that we have that balance of both protein and fiber at that snack.”

4. Protein Bars

Taylor_Grasso_simplyhealthyrd1simplyhealthyrd/TikTok

“Protein bars are a really easy one for on the go,” says Taylor, revealing that her husband likes the Built bards while she prefers Go Slims. “I always try to look for something around the 200 calorie mark that has 15 grams plus of protein and also has five grams of fiber. So this one has six grams of fiber.”

Related: 10 Exercises That Maximize Ozempic Results, Says Celebrity Trainer

5. Meat Sticks

Snack meat stick sausageShutterstock

“We absolutely love meat sticks,” she adds. “You can either do chicken, Turkey or beef. We love the new Primal brand.” She loves buffalo chicken, turkey cilantro lime, and grass fed beef. “These provide you with a good amount of protein, pair them with a whole grain cracker or veggies and hummus to add in a little bit of fiber.”

6. Dried Mango and Pistachio

Raw Organic Dried Mangos in a BowlShutterstock

She also loves a combo of dried mango and pistachios. “So the pistachios are going to provide you with a good amount of healthy fats, and then they also are a complete protein,” while the dried mangoes “are going to provide you with some carbohydrates and some fiber,” she adds. “I would also add something like deli meat, turkey or cheese stick or something like that to boost up the protein content even more.”

7. Protein Is Important for Weight Loss and Blasting Fat

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.Shutterstock

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

“For most individuals who are trying to lean out, we want to make sure that your protein intake is high, because that will help with hunger and fullness,” Chris McMahon, a nutrition and fitness coach, tells The Body Network. “It'll also help with preserving the muscle mass you have. And if you are lifting weights and you are training, it'll help you build muscle and recover. So we want to make sure that's higher.”

Related: 3 Easy Steps That Will Help Anyone Lose Weight and Look Great

8. And, So Is Fiber

Healthy high fibre diet food concept with legumes, fruit,Shutterstock

And, he agrees that you should, “make sure you're getting plenty of fiber,” as it is “connected to hunger and fullness.”

💪🔥Body Booster: Pairing fiber and protein is great for a snack, as fiber will fill you up right away, while the protein will help you stay full for longer.

katie south_east_living
Copyright south_east_living/Instagram

Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

Shutterstock

Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Macro Tracking Over Calorie Counting

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Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Hydrate

Sports woman drinking bottle of water.Shutterstock

Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Protein Before Caffeine

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It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

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As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

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Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Maria Gad mariiiagad
Copyright mariiiagad/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.