Along with quality carbohydrates and protein, healthy fats are one of the three macronutrients we should strive to eat enough of every day. Yet, in their quest to slim down and lean out, many dieters unknowingly avoid the satiating macro. That’s why I am here to clear up the confusion: Fats do not make you fat. In fact, healthy monounsaturated, polyunsaturated, and some naturally-occurring saturated fats are your master key to staying satiated and finally shedding that unwanted fat. And the advantages don’t end there: Good fats are essential for maintaining supple skin, boosting brain power, and even keeping your heart healthy. Each snack contains at least 10 grams of fat to help stop weight-loss-sabotaging cravings in their tracks.
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PER ¼ CUP (29 G): 160 calories, 13 g fat (11 g saturated fat), 140 mg sodium, 10 g carbs (3 g fiber, 6 g sugar), 2 g protein
Consider these coconut clusters an upgrade from your post-lunch Almond Joy bar. Alter Eco’s fruity bites are molded with creamy almond butter, tart cherries, and brain-boosting coconut oil for a paleo-friendly snack you won’t feel guilty munching on.
PER BAR (50 G): 190 calories, 10 g fat (3.5 g saturated fat), 110 mg sodium, 21 g carbs (8 g fiber, 4 g sugar, 6 g sugar alcohols), 13 g protein
This low-sugar bar is portable, high in protein and fiber, and tastes just like Nutella! But unlike the sweet spread you used to smother on toast as a kid, this bar has a fifth of the sugar. Toss one of these into your purse or desk drawer for a snack that will crush hunger pangs and cravings.
PER CONTAINER (114 G): 170 calories, 10 g fat (6 g saturated fat), 30 mg sodium, 10 g carbs (0 g fiber, 8 g sugar), 9 g protein
A container of two-percent milkfat yogurt may boast a lower calorie count; however, it’s definitely not the ideal option for trimming your tummy. A study in the Scandinavian Journal of Primary Health Care confirmed that a high intake of dairy fats (such as those found in Siggi’s triple cream line) was associated with a lower risk of abdominal obesity. Another belly-friendly bonus: This authentic Icelandic skyr packs in five strains of live active cultures for optimal gut health.
PER BAR (56 G): 240 calories, 10 g fat (2.5 g saturated fat), 190 mg sodium, 30 g carbs (4 g fiber, 14 g sugar), 10 g protein
Spoil your sweet tooth with R.e.d.d.’s salted caramel bar that tastes just like the gooey confectionary we know, love, and painfully resist at first sight. This on-the-go treat packs in a solid 10 grams of satiating fats from superfoods such as chia seeds and cashews.
PER 3 CUPS (28 G): 150 calories, 10 g fat (1 g saturated fat), 240 mg sodium, 13 g carbs (3 g fiber, 0 g sugar), 3 g protein
When you think of probiotics, tubs of yogurt, jars of kimchi, and bottles of kombucha probably come to mind. That is until Living Intentions revolutionized the popcorn prototype by adding two billion CFUs of probiotic cultures to its bag. Not only that, these kernels are dusted with anti-inflammatory spirulina, chlorella, and kale, and then jazzed up with zesty chilies.
PER 1 COOKIE (84 G): 340 calories, 14 g fat (2 g saturated fat), 190 mg sodium, 36 g carbs (6 g fiber, 18 g sugar), 18 g protein
Oatmeal and raisin is a classic combo that, in this case, can help you get lean and lose the love handles. This chunky cookie is blended with blood-sugar-stabilizing cinnamon and brown rice protein for extra satiating powers. It packs in an impressive 14 grams of healthy fats coming from creamy peanut butter.
PER BAR (40 G): 220 calories, 14 g fat (5 g saturated fat), 35 mg sodium, 18 g carbs (3 g fiber, 11 g sugar), 5 g protein
Searching for a solid pre-workout snack that won’t weigh you down when you hit the weight rack? Reach for this Paleo-friendly, dairy free, and gluten-free cocoa-coated coconut bar. The first ingredient on its list is almonds, which, thanks to their content of the powerful amino acid L-arginine, can help you burn more fat during your sweat sesh.
MaraNatha Coconut Almond Butter
PER 2 TBSP (32 G): 190 calories, 17 g fat (4 g saturated fat), 55 mg sodium, 7 g carbs (4 g fiber, 3 g sugar), 6 g protein
When you’re in need of an indulgent midday snack, reach for this jar of coconut-infused almond butter. MaraNatha blends dry-roasted almonds with creamed coconut and a touch of sustainably sourced palm oil to prevent oil separation. You get a satiating 17 grams of fat, most of which are monounsaturated—which can reduce bad cholesterol levels and slash your risk of heart disease.
PER BAR (45 G): 190 calories, 10 g fat (1 g saturated fat), 5 mg sodium, 24 g carbs (5 g fiber, 18 g sugar), 4 g protein
Dunking spoon-first into apple pie won’t help you earn washboard abs, but this lush Larabar might. Don’t fret the high sugar content: The vegan snack is sweetened with dates, apples, and raisins, and equipped with five grams of insulin-regulating fiber.
PER PACK (2 TBSP): 190 calories, 16 g fat (2 g saturated fat), 0 mg sodium, 7 g carbs (3 g fiber, 2 g sugar), 7 g protein
Justin invented the popular squeeze nut butter packs when he realized that the health food market was missing a portable, nutritious snack that was made of clean protein rather than loads of added sugars. These portion-controlled packs indeed make the perfect on-the-go treat when you’re craving something creamy and void of excess sugar.
PER 1 OZ (28 G): 180 calories, 13 g fat (1 g saturated fat), 240 mg sodium, 10 g carbs (5 g fiber, 1 g sugar), 5 g protein
Sprouted organic flax seeds, sunflower seeds, and sesame seeds lend these crackers the crunch you crave while the jalapeno, lime, and cilantro add an irresistible kick you’ll keep reaching into the bag for. With 13 grams of plant-based fats and just five net carbs, these crackers make the perfect keto snack.
PER 1/2 CUP (30 G): 160 calories, 14 g fat (1.5 g saturated fat), 290 mg sodium, 8 g carbs (3 g fiber, 2 g sugar), 6 g protein
A study in the Journal of the American College of Nutrition discovered that noshing on pistachios helped participants not only lose weight but also lower their triglyceride levels.
PER PACKET (32 G): 190 calories, 16 g fat (2.5 g saturated fat), 0 mg sodium, 7 g carbs (2 g fiber, 2 g sugar), 8 g protein
Ditch the sugar-laden jelly and enjoy one of these portion-controlled packets on their own. Peanut butter is teeming with heart-healthy monounsaturated fats, belly-filling fiber, and plant-based protein. Plus, these salt-void single serves only contain one ingredient; you guessed it: Peanuts!
PER 3 CUPS POPPED: 170 calories, 10 g fat (1 g saturated fat), 170 mg sodium, 17 g carbs (3 g fiber, 0 g sugar), 4 g protein
It’s salty, crunchy, macro-packed, and ready in minutes—what’s not to love? Quinn deliciously dresses up its popcorn with umami-rich Parmesan cheese and bright rosemary. The best part? The non-GMO kernels are packed in a microwavable bag that’s free of sketchy chemicals and additives.
PER TRAY (43 G): 180 calories, 11 g fat (4.5 g saturated fat), 180 mg sodium, 14 g carbs (2 g fiber, 8 g sugar), 7 g protein
This individually-sized snack hits all your hankerings: It has rich white cheddar, sea-salted almonds, and succulent cranberries, all for under 200 calories.
PER BAR (50 G): 250 calories, 17 g fat (4 g saturated fat), 125 mg sodium, 17 g carbs (5 g fiber, 8 g sugar), 12 g protein
Kind indeed sources this snack bar’s protein from real food, including antioxidant-rich dark chocolate, whole almonds, and protein-packed peanuts. Whether you’re in need of a post-workout bite or a sweet late-night, this pick will do the trick.
PER 1 OZ. (28 G): 180 calories, 15 g fat (13 g saturated fat), 105 mg sodium, 10 g carbs (5 g fiber, 1 g sugar), 2 g protein
Who doesn’t love coconut chips? They’re brimming with mood-boosting and mental clarity-inducing medium chain triglycerides—fats found in the tropical fruit that have also been linked to lower body fat levels. Besides benefiting your body with these nearly magical effects, the salty-sweet crisps will do wonders for your taste buds.
PER BAR (36 G): 180 calories, 12 g fat (2.5 g saturated fat), 40 mg sodium, 12 g carbs (2 g fiber, 7 g sugar), 8 g protein
Now you can experience the warm and comforting flavors of fall all year around. Teeming with omega-3-rich pumpkin seeds and stomach-soothing ginger, you can count on this snack to keep tummy grumbles and bloating at bay. For more ways to rid yourself of that unflattering belly flab.
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