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You can not associatesnacking with weight loss, especially whenStudies show This takes more calories than necessary can cause weight gain. However, while excess calories can cause weight gain, it isTypes of snacks To be consumed that can be the problem, especially if they do not really fill you. Snacking can help you lose weight if you choose snacks that will really make you feel fully satisfied.

But how is it possible? And what types of food should you stick to lose weight? We asked some registered dietitians to share with us the means to eat a snack can help you lose weight in the long run, as well as their favorite snacks to eat. Here's what they had to say, and for even healthier food tips, make sure you check out our list of100 recipes the easiest you can do.

"If you have 5 hours more between lunch and dinner, a substantial snack can be absolutely useful," says Rachel Paul, PhD, RD ofCOLLEGENUTIENTIONRIONISTIST.COM. "When we win too hungry (that is to say if you try to wait to eat lunch at dinner with too many hours between the two), we often end up feeling voracious, then to eat too much and not to enjoy the next meal. "

Paul recommends eating a substantial snack to stabilize blood glucose, rather than graze constantly throughout the day. A substantial snack should include proteins and / or greases. Some of Paul's favorites include an apple with 1 or 2 tablespoons ofPeanut Butter, 1/4 cup of nuts, 2 rope cheeses, or 2 to 4 oz. beef or jerky turkey.

Related:The No. 1 of peanut butter to eat, according to a dietician

"Snacking can help you lose weight by stabilizingblood glucose, says Thérèse Gentile, Mrs., RDN, CDN, owner ofComplete nutrition of the plate and the New York Media Representative, New York State Academy and Dietetics. "By preventing blood glucose from diving too low between meals, you will have a more stable insulin response. When there is a large insulin thrust after a large meal or after many carbohydrates, it can promote storage. More fat than if you eat smaller meals. "

"Snacks are not necessarily designed to make you feel full, but rather to prevent you from being hungry at the next meal," saysAmy Goodson, MS, Rd, CSSD, LD, author ofThe Sports Nutrition Playbook. "A snack rich in nutrients containing fiber and protein will help you go faster and will stay full longer, which will finally help you stay satiated until meal time. If you are not so hungry at Meals, it is usually easier to control the size of the portions and make better choices, which also make it easy to loss. "

Goodson recommends snacking on an apple and rope cheese, a granola bar with nuts,Greek yogurt With bays, a slice of whole grain bread with peanut butter or vegetables with hummus and almonds. You can even make your own hummus with ourAuthentic hummus recipe.

"Snacks are an excellent option to enjoy meals," says Mackenzie Burgess, RDN, authorized diet nutritionist and recipe developer toCheerful choice. "I like to tell my clients to think about hunger and fullness on a scale of 1 to 10 with 1 being hungry and 10 being extremely stuffed. The goal is to stay in the middle of this scale where you are satisfied. If you are satisfied. You find you notice that you notice hunger landmarks throughout the day, as the stumbling of the stomach, headaches or lack of energy energy can be the ideal way to bring back in the middle of The scale. It also helps to honor your hunger between meals and avoid eating too much for a meal greater time. "

Favorite Burgess snacks include rice cakes with low grease cream cheese topped with cucumber slices and perfect Greek yogurt with honey,Jam in 2 ingredient Chia, andHome made granola-bars. She even says a small egg wrap with Turkey, the lawyer and lettuce in aFlatflower flat tortilla can work as a snack!

"Snacks allow your body to burn all the calories available rather than storing them by lowering the caloric intake over time and replacing high sugar snacks with healthier options for something fast between meals or Dinner, "says Edie Reads, Rd and Head of the Chief Editorhealhadvise.org.

Bed 'enjoys snacks, including yogurt, fruit cups, oatmeal smoothies, vegetables and hummus and apples with natural peanut butter.

"Snacking on good types of food can certainly help lose weight and those looking to lose weight without a doubt not banish all nibbling, but rather strategically choose snacks that can help lose weight," saysMaggie Michalczyk, Rd ofHe was a pumpkin. "Snacks that contain protein and fiber can help satiety, Which can help prevent chew without spirit about things that are less nutritious and or rich in calories, or sugar. The integration of a snack with protein and fiber can help you feel great and hungry to exaggerate your next meal because proteins and work fibers to keep your hunger in check.

Michalczyk recommends nibbling onnuts, Which are rich in poly-unsaturated fatty acids such as omega-3 of whom a studyNutritionShows can help change the appetite hormones and keep you satisfied and satisfied. It also recommends hard eggs because they are a good source of protein full of vitamins and key minerals of egg yolk, and they are easy to take on the road and a pair of fruits.

"Snacking on fibers, healthy digestive tube foods can keep you satisfied longer and keep you from becoming voracious and too much to eat at the next meal," says Kara Landau, Rd and founder based in New YorkUplift Food - Good food mood. "By choosing a rich snack in a healthy intestinal prebiotic called" resistant starch "which is labeled as dietary fiber on crust packaging, has been shown to reduce your appetite to your next meal, so you at the end of Account consume less the total caloric intake at the end of the day that can support weight management and weight loss ".

Landau recommends snacks likeCookies made with foods rich in fiber and resistant starch,Buffed salted fiber-rich, Mix of dried fruits, orWhipped with green banana resistant starch powder.

You can also seize one of these25 best snacks with high fiber to buy that hold you full.

"Snacking can help youKeep your energy throughout the day and prevent bulimia crises at meals, "says Ricci-Lee Hotz, MS, RDN owner to a Taste of Health, LLC and experts atTesting.com. "Snacking must be suitably spaced throughout the day (about 3-5 hours for the average person) between meals or other snacks. Snacks should have an appropriate balance of carbohydrates and proteins (or grease) to help maintain appropriate energy and satiety. "

Favorite Hotz snaps include an apple with peanut butter, pretzels with Houmous or Greek yogurt with blueberries.

"Snacking can be a great way to increase your nutrient intake, as well as improve your health," saysLisa R Young, Ph.D., RDN, author ofFinally full, finally thin. "And contrary to what you have heard, nibbling can even help you lose weight so well planned. Enjoying a snack can help you lose weight because it reduces the cravings later and help with sugar in the blood to keep stable if you taste wisely. Twink a fruit, vegetable or whole grains, all contain fibers with a food that contains protein or healthy fat is a winning combination ".

Preferred youth snacks include an apple with peanut butter, houmous with vegetables, strawberries soaked in chocolate or roasted chickpeas dry.

You wonder why snacks leave you a feeling of hunger compared to others? It has to do with the quality of the snack, according to Shannon Henry, RD ofEzcare Clinic. She particularly emphasizes the way 100 candy calories will not let you satisfy you compared to 200 nut calories and dried fruits, although calories are a little more compared to your candy snack.

"It does not mean that calories do not count at all, but it is also important to choose simple foods that provide nutrition and supplements," says Henry. "When choosing a snack, choose the one that is rich in protein, fat and / or fiber. All these nutrients are longer to digest, so they replenish you. »

Some of Henry's favorite snacks include nuts, grapes, andPop corn.

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• Snacking habits that help you lose weight, says science
• Worse snacking habits for your waist, according to experts
• 10 weight snacks of weight loss satisfy, recommended by dieticians