The 10 Best Morning Snacks For Weight Loss

Because you know you always get hungry before lunch.

 

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By Macaela Mackenzie, Women's Health

You’re sitting at your desk when that dreaded feeling hits: total can’t-think-about-anything-else hunger. And it’s only 10 a.m. But rather than try to wait it out until lunchtime in an epic willpower battle, the experts say it’s actually way better to reach for a mid-morning snack—especially if you're trying to lose weight.

“The time between breakfast and lunch is usually a wide enough gap (four or five hours) that the average person gets starved,” says Keri Gans, R.D., author of The Small Change Diet. “And the hungrier you are at lunchtime, the more likely you are to overeat.” In an effort to save calories, you might actually be putting yourself on the path to weight gain.

Even worse, trying to hold out until noon can kick your body into starvation mode, says Jessica Swift, R.D., meaning your bod will “start retaining calories that it would normally expend, in fear of not having enough to cover your basic bodily functions," she says. But a nutrient-dense mid-morning snack will give your body the energy it needs before lunch.

So what’s the magic snack to keep starvation and mindless munching at bay? “Ideally, this snack should be under 200 calories and provide a minimum of three grams of fiber, three grams of protein, and less than eight grams of added sugar,” says Gans. A little fat and carbs are okay but the main focus should be fiber and protein since those are the nutrients that will keep your gut from growling until lunchtime.

Here are the experts’ favorite mid-morning snacks to help you stay satisfied all day long.

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“Nothing is easier to grab in-between meals than a granola bar,” says Gans.”But many bars are very high in sugar and calories—especially for someone trying to lose weight.” For this reason, Gans’ go-to is KIND’s Nuts & Spices Dark Chocolate Sea Salt bar. “With seven grams of fiber, six grams of protein, and only five grams of sugar, it’s the perfect snack, especially if craving something sweet,” she says.

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“Portion-controlled Mini Babybel cheeses are an ideal snack for in-between breakfast and lunch,” says Gans. One of these babies packs four grams of fiber and will only run you 70 calories. Enjoy it with an apple to bump up your fiber content even more.

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Garbanzo beans (a.k.a. chickpeas) are full of the good stuff—eight grams of protein and six grams of fiber to be exact. Keep some packaged chickpeas at your desk for a mid-morning boost or roast them yourself with curry powder, cumin, and cayenne for an extra metabolism kick, says Swift.

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Another awesome way to refuel mid-morning is a small container of low-fat plain Greek yogurt and one cup of strawberries. “This creamy snack is packed with 20 grams of satiating protein and the strawberries make a wonderful low-calorie and fiber addition,” Gans says.

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With six grams of protein and three grams of fiber per ounce, this small snack packs a big punch. “Buying pistachios in the shell not only gives you a reason to play with your food but will also help slow down your eating,” says Swift.

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Since it is still the morning, why not have second breakfast? Hard boil a half-dozen eggs on Sunday and keep them in the fridge to enjoy during the week when you’re feeling a.m. hunger pains. “Eat with a medium orange to get a perfect combination of protein, fat, and fiber,” says Gans.

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Often-forgotten cottage cheese is another excellent source of protein—10 grams worth per quarter cup, says Gans. Meanwhile, a small banana delivers three grams of fiber to keep you feeling full.

“Edamame is an excellent source of protein and fiber,” says Gans. To enjoy desk side, steam some in the microwave and nosh away. 

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“Two WASA Fiber Crispbreads are only 60 calories and contain three grams of fiber each,” says Gans. To make your crackers more satiating, spread on a tablespoon of almond butter. Bonus: You’ll up the protein and provide some healthy fat.

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If you’re ravenous enough to want a real mini meal, reach for a low-fat turkey and cheese lettuce wrap, which has 12 grams of protein. “Sprinkle with chia seeds to add fiber before rolling,” says Swift. 

Learn how to cook the perfect hard-boiled egg: