11 Low-Carb Snacks That Can Help You Lose Weight

No cardboard-like granola bars in sight.

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By Krissy Brady, Women's Health

When you're doing the low-carb thing and a case of the munchies strikes, it can be challenging to come up with snacks that are as easy to make as they are to throw in your purse.

On top of that, these noshes should also do your body a solid in the nutrition department while helping you stay on track with your weight-loss goals. You know, no pressure.

[post_ads]"Swapping out high-carb snacks for ones that contain protein, fiber, and healthy fats can reduce appetite and increase metabolism," says Emily Rubin, R.D., clinical dietitian at Thomas Jefferson University in Philadelphia. "Snacks high in protein and fiber, in particular, can leave you feeling satisfied so you eat less during the day and are less likely to overeat at mealtime."

Even though the FDA has yet to legally define what "low-carb" means, she adds, many weight-loss diets have defined it as anywhere between 50 to 150 grams of carbs per day. So when selecting a low-carb snack, aim for 15 grams or less of total carbs, suggests California-based registered dietitian Sarah Greenfield.

Here are 11 delish snack ideas that fit the bill.

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Not only is this dynamic duo super convenient, two stalks of celery topped with two tablespoons of natural peanut butter adds up to only five grams of carbs. Bonus: The protein and healthy fats from the peanut butter combined with the fiber and water from the celery will leave you feeling satisfied on fewer calories—and that causes a reduction in overall calorie intake, says Rubin.

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Bell peppers contain three times more vitamin C than oranges—minus the sugar, says Detroit-based registered dietitian Tony Stephan. Meanwhile, the hummus provides a healthy amount of dietary fat, which is the best way to stay full and satisfied when lowering carb intake, he adds. Half a diced bell pepper and four tablespoons of standard hummus yields only eight grams of fibrous carbs.

RELATED: The 3 Biggest Mistakes People Make When Going on a Low-Carb Diet

 

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Tuna is a complete protein source, which digests slower and helps stabilize blood sugar and insulin levels. "Ensuring your insulin isn't spiking allows your cells to respond to it more efficiently and move sugar into your cells for energy, versus into your body for fat," says Greenfield. The fact that it's carb-free is just an added bonus. (Speed up your progress towards your weight-loss goals with Women's Health's Look Better Naked DVD.)

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Not only are hard-boiled eggs no-carb, but one egg contains roughly six grams of protein and five grams of healthy fats, keeping you full and energized. They also provide a solid dose of vitamin D, which has been shown to enhance the beneficial effects of a reduced-calorie diet in overweight individuals, says Greenfield.

Learn how to cook perfect hard-boiled eggs:

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Kale is a low energy-density food, so you can eat quite a bit of this tasty green without going overboard on calories. It's also a nutrient powerhouse, and keeping your micronutrients high while eating fewer carbs is very important for overall health, says Stephan.
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For example, kale contains a solid dose of B vitamins, which are important for converting carbs, fats, and proteins into energy (and when you don't get enough, your metabolism goes in to sloth mode). For a quick and easy snack, remove the leaves from the stems and drizzle with extra virgin olive oil. Add salt and pepper to taste. Bake at 350 degrees for 10 to 15 minutes and enjoy—100 grams of kale yields only eight grams of carbs and four grams of plant-based protein.

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One serving of string cheese contains only one gram of carbs, and they are as fun to eat as they are satisfying. With six grams of fat and seven grams of protein per serving to keep you full and satisfied, this is the perfect snack to have on hand when those late-night cravings strike, says Stephan. (Plus, they're pre-packaged, so you won't have to worry about going overboard.)

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When it comes to top-notch low-carb snacks, walnuts are where it's at. They contain the ultimate trifecta of protein, fiber, and healthy fats necessary for weight loss—a process that can be stressful on the body. "The omega-3s found in walnuts help to reduce the stress and inflammation that our body produces, enhancing your weight-loss efforts in the process," says Stephan. A one-ounce serving of walnuts contains only four grams of carbs.

RELATED: Everything You Need to Know Before Going on a Low-Carb Diet

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Chia seeds contain omega-3 fatty acids, which, again, can help bring down inflammation in the body. "Underlying inflammation can cause your body to hang onto unnecessary weight," says Greenfield. Plus, healthy fats can keep insulin levels stable and prevent mindless snacking, both of which are important for maintaining a healthy weight. Combine one can of coconut milk, one-third cup chia seeds, one-half teaspoon pumpkin pie spice, and a pinch of salt in a container. Let it sit overnight in the refrigerator, stir, and enjoy. One half-cup serving nets about 12 grams of carbs. 

 

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Turkey jerky is loaded with protein: "Protein has a high thermic effect, which means you burn more calories eating it compared to carbs," says Stephan. Plus, it comes in low-sodium varieties, helping to keep bloating to a minimum. With one ounce of turkey jerky containing a whopping 13 grams of protein and only four grams of carbs, it's one of the handiest go-to snacks to stash in your desk drawer.

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One five-ounce serving (slightly more than a half cup) has only six grams of carbs and 15 grams of protein, which will help you maintain muscle and keep you full throughout the day. "The carbs in yogurt are from lactose, which is a very slow-digesting sugar," says Stephan. "This won't spike your blood sugar levels, which essentially stops cravings before they start."

RELATED: Exactly How Many Grams Of Carbs You Should Eat Per Day If You're Trying to Lose Weight

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A half-cup of cottage cheese contains only three grams of carbs and is extremely filling. "The milk fat and casein protein in (2 percent) cottage cheese will slow down your digestion, releasing amino acids in your body at a slower pace, keeping you fuller longer," says New York-based registered dietitian Tracy Lockwood. It also contains probiotics that can help improve your digestion. To satisfy your sweet tooth, top with pomegranate seeds (a quarter-cup contains roughly eight grams of carbs).