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It’s well known that protein is one of the most important macronutrients to include in a balanced diet for weight loss. Not only can it help to increase satiety which will limit overeating, but protein can also help feed the muscles while simultaneously burning fat. Because of this, it’s important to include enough protein in your diet for weight loss in order to achieve results with ease that don’t require you to deprive or undernourish your body in hopes of creating a deficit.
Contrary to popular belief, snacking can actually have a valuable place in a healthy diet, bridging the gap between meals so that you can feel satisfied without going overboard on your cravings the next time you eat. Finding protein-dense snacks is going to naturally be one of the best ways to ensure healthy weight loss as it will provide you with energy and keep you full, effectively limiting overeating over time. While there are ample protein-rich snacks to choose from, there’s one that health experts agree is the most effective for achieving lasting weight loss results.
Greek Yogurt
Naturally low in calories and high in protein, greek yogurt is one of the best, most filling snacks you could regularly enjoy as you work to improve your diet for weight loss. “An 8 ounce serving of low fat plain Greek yogurt provides less than 200 calories and 20-25 grams of protein. This amount of protein for a snack can help keep you feeling full until your next meal and may even help you eat less,” says Holly Klamer, MS, RDN.
When finding a snack which will support healthy weight loss it’s important to opt for one which will provide you with energy in between meals instead of acting as empty calories. The more protein a snack can offer, the most valuable it will be to your body.
A protein-rich snack, studies have even shown that greek yogurt can make a particularly useful addition to your diet as it has been shown to promote eating in moderation. “A 2013 study [1] assessed women eating yogurt for an afternoon snack and how this impacted subsequent eating. Research participants consumed either a low, moderate or high protein yogurt (5, 14, 24 gram respectively). Researchers concluded an afternoon snack of Greek yogurt, containing 24 g protein, led to reduced hunger, increased fullness, and delayed subsequent eating compared to lower protein snacks in healthy women,” notes Klamer.
Ideally you should be opting for plain greek yogurt to reap the most benefits without overloading your snack with sugar, and there are a variety of natural sweeteners you can use to add some flavor to your dish. Klamer suggests using dried fruit, honey, or jam to add a little something extra to your yogurt for a boost of flavor that doesn’t wreak havoc on your metabolism.
“Protein rich foods can increase your metabolism as they have an increased energy need for digesting them. Pair your Greek yogurt with some berries to keep you nourished with some extra fiber and healthy carbohydrate. This will help keep you feeling full and satiated longer and help to preserve your lean body mass,” says RD Melissa Morey.
When it comes to healthy weight loss it’s more about the foods you’re choosing to eat than how much of them you’re eating. It’s a common misconception that eating less will net you faster results, but prioritizing foods which are higher in protein, fiber, and other macronutrients will allow you to fill up without depriving yourself so you can still see successful weight loss while nourishing your body.
Greek yogurt is a great snack for its ability to increase satiety, provide energy, and fuel your muscles so you can feel great going through your day knowing you’re feeding yourself well. Topped with fruit and natural sweeteners, snacking on a bowl of greek yogurt will make healthy eating enjoyable.
