The #1 High-Protein Snack to Help You Lose Weight, According to Dietitians

It’s all about the protein. There are several products fortified with protein that claim to increase your intake of this highly sought-after nutrient, ranging from cereal to smoothies to bars.

But not every snack that is high in protein is made equal. Some are nutrient-dense, while some contain other components that could be problematic, particularly if losing weight is the aim (more on this soon!).

Continue reading if you’re attempting to lose weight. We spoke with dietitians to determine the best high-protein snack for weight loss. These are their words.

How Protein Helps You Lose Weight

Protein aids in weight loss in a number of ways. It does this by first making you feel fuller after eating. That’s only the start, though. It takes a lot of energy to digest and absorb protein. Therefore, processing foods high in protein requires more energy than processing foods high in fat or carbs. Finally, protein contributes to the maintenance of muscle that burns calories faster than fat.

The Best High-Protein Snack for Weight Loss

Greek yogurt is the star of the high-protein snack game! Six ounces of plain, nonfat Greek yogurt provide eighteen grams of high-quality protein. “This significant protein boost lowers the chance of overeating later in the day by promoting feelings of fullness,” adds author and registered dietitian Lauren Manaker, M.S., RDN, LD, CLEC, CPT, who is located in Charleston.

There’s still more. Probiotics, or live bacteria, are another ingredient in Greek yogurt. They help your gut and have also been connected to weight loss. Furthermore, it has a strong nutrient profile that includes potassium, phosphorus, magnesium, and calcium.

On its alone, Greek yogurt is a fantastic weight loss food. Dietitians advise combining it with fresh fruit and a healthy fat, such as chopped nuts, seeds, or nut butter, for an even more filling snack. This Blueberry Yogurt makes a great foundation. Alternatively, create your own.

What to Look for When Selecting Greek Yogurt

When it comes to Greek yogurt, there are plenty of possibilities. Nutrient content, however, can differ between brands. This is what to search for.

abundant in protein. Select brands that have 16 grams or more of high-quality protein, advises registered dietitian Nicole Rodriguez, RDN, of New York.

minimal or nonexistent added sugar. Rodriguez advises going with a basic type. But if you’re a yogurt lover who’s “on the fence,” there are many of products with extremely little added sugar that might be more to your liking. Choose those that have 5 g or less of added sugar.

probiotics. These are beneficial intestinal microorganisms. Look for Lactobacillus and Bifidobacterium for maximum impact. According to research, they might especially aid in weight loss. They are mentioned in the ingredient list.

little amount of saturated fat. Just like proteins, not all fats are made equal. The Dietary Guidelines for Americans advise reducing saturated fat to no more than 10% of total calories for heart health. Rodriguez advises selecting a brand whose serving size doesn’t exceed 0.5 g of saturated fat.

Tips for Choosing a High-Protein Snack for Weight Loss

According to Rodriguez, “meals that support weight loss should mimic the same composition as snacks that support weight loss.” “High-quality protein should serve as their foundation, and they should be balanced with a naturally fibrous food and heart-healthy (plant-based) fat.”

The following additional guidelines may help your high-protein snack for weight loss to be even more effective for you:

Pay attention to fiber. Fiber helps you feel fuller, which may lead to less eating. So, boost the fiber content of your yogurt or smoothie by adding some berries, pears, or any other high-fiber fruit. They work well for adding natural sweetness as well.

Focus on good fats. Fat makes you feel fuller for longer since it digests slowly. Consider the beneficial unsaturated fats found in add-ons like avocados, nut butters, seeds, and nuts.

Choose your allergy-friendly substitutes carefully. There are plant-based Greek yogurt substitutes that are high in protein if dairy allergies are a problem. Choose products that offer a minimum of 10 grams of protein per serving. Just be mindful of the fat content—particularly the saturated fat that predominates in coconut yogurt. Choose yogurts made from soy or oats that have been supplemented with plant-based protein, such as soy or pea.

The Bottom Line

High-protein snacks, particularly Greek yogurt, can keep you feeling full and content when losing weight is your objective. This is the best high-protein snack for weight loss that dietitians recommend. Do you need assistance sorting through the abundance of choices on store shelves? Seek for one with less added sugar and saturated fat. Alternatively, go with plain, unsweetened Greek yogurt and customize it with your own nutritious mix-ins, such as chopped almonds and high-fiber fruits. They’ll add even more flavor and satisfaction to your snack!