Even if you don't follow a strictly keto diet, low-carb and high-fat snacks can have their advantages. For starters, they often only use a few ingredients, so they're easy to throw together. Plus, smaller portions go a long way; because fat is a satiating nutrient, these snacks will help you stay fuller for longer than your typical carb-loaded bites. Store-bought keto bars and bites can rack up your grocery bill, though, which is why you should have keto snack recipes in your arsenal.

From zesty guacamole scooped up with crispy cheese chips to chocolatey peanut butter fat bombs that'll satisfy your sweet tooth, this list of keto snacks will help you find what you're looking for whenever those hunger pangs creep up. Whether you're a devoted keto connoisseur or just dipping your toes into the low-carb waters, these recipes are here to satisfy your snack needs.

Creamy Bacon-Spinach Dip

This delicious keto iteration of a classic party dip hits a home run with the addition of bacon, which delivers crunchiness and smokiness to the creamy mix. Serve it with any sliced-up crunchy vegetable for maximum scoopability, or spread it on a low-carb cracker or keto bread.

Get our recipe for Creamy Bacon-Spinach Dip. 

RELATED: 11 Best Low-Carb Snacks, According to Dietitians

Macadamia Nut and Pepita Trail Mix

With raw pumpkin seeds, cacao nibs, and Berbere seasoning, this keto trail mix is anything but boring. Say goodbye to those sugar-filled trail mixes at the convenience store—once you've tried this recipe, you'll never go back to the packaged trail mix options out there.

Get our recipe for Macadamia Nut and Pepita Trail Mix. 

Green Keto Blueberry Avocado Shake

This green keto shake will stifle your hunger pangs without impacting your blood sugar with the help of avocado and coconut milk, which produce longer-lasting levels of energy because they are both loaded with healthy fats and low in carbs.

Get our recipe for Green Keto Blueberry Avocado Shake. 

Savory Keto Waffles

We substitute all-purpose flour for eggs and mozzarella cheese to make these waffles a keto snack. Although this is a more savory approach, it's just as comforting as its classic predecessor.

Get our recipe for Keto Waffles.

Hasselback Kielbasa with Three Dipping Sauces

Hasselbacking kielbasa makes this classic sausage instantly more snackable and dippable. Sear it on a cast iron skillet for the perfect juicy and crispy snack.

Get our recipe for Hasselback Kielbasa with Three Dipping Sauces. 

Nut and Coconut Granola

To keep the carb count low for this keto granola recipe, the base (which is usually made with oats for granola) is made of raw almonds, macadamia nuts, pistachio nuts, and coconut chips. We keep the sugar count low thanks to the sugar-free maple syrup.

Get our recipe for Nut and Coconut Granola. 

Keto Everything Cream Cheese Cucumbers Recipe

Cucumbers make for a great low-carb snack, and we've added cream cheese and bacon bits to the recipe to help you reach ketosis. The everything bagel seasoning topping gives you a savory snack without the carbs of a real bagel.

Get our recipe for Keto Everything Cream Cheese Cucumbers Recipe.

Keto Charcuterie Platter

The only thing you're missing from a traditional meat and cheese board is the crackers, but Parmesan cheese crisps make up for that by supplying crunch. For added fun, break out your crafting skills and arrange all the olives, nuts, meats, and cheeses in as artistic a way as you can muster.

Get our recipe for a Keto Charcuterie Platter.

Keto Chips and Chunky Guacamole

Guacamole: the one dip to rule them all. Luckily, guac (and avocado in general, for that matter) is a naturally keto snack. And while tortilla chips may not be, pork rinds or Parmesan crisps are a fine substitute—we all know the chip is merely a vehicle for the good stuff.

Get our recipe for Keto Chips and Chunky Guacamole.

Crunchy Keto Cheese and Ranch Pinchos

The 1950s called: They want their cheese ball back. We have a feeling you won't be so quick to part with this party pleaser though, in all its cheesy, mayo-laced, Ranch-flavored glory.

Get our recipe for Crunchy Keto Cheese and Ranch Pinchos.

Keto BBQ Pork Dip with Pork Rinds

Potato chips got you this far in life, but we suggest you swap pork rinds here. They're just as crunchy (if not more so) and there's no denying the thematic tie-in with the accompanying smoky pork spread.

Get our recipe for Keto BBQ Pork Dip with Pork Rinds.

Buckeye Cookie Fat Bombs

Whereas peanut butter balls are fully immersed in chocolate, this regionally famous confection leaves a dot of peanut butter poking out as a teaser of all the sweet, creamy filling that awaits you.

Get our recipe for Buckeye Cookie Fat Bombs.

Keto Stuffed Jalapeños Fat Bomb

"Fat bomb" is a term that's near and dear to keto followers, often used to refer to keto snacks that are lacking in carbs but high in coconut oil, avocado, cream cheese, or a combination thereof. In this case, cheddar cheese, cream cheese, beef, and bacon all find their way into small but powerful jalapeño peppers.

Get our recipe for Keto Stuffed Jalapeños Fat Bomb.

Cheesy Keto Pizza Cups

One of the best parts of eating keto is consuming cheese to your heart's content. The crust in these mini pizzas contains coconut and almond flour instead of wheat flour, making it fully in line with your low-carb agenda.

Get our recipe for Cheesy Keto Pizza Cups.

RELATED: 10 Best Keto Recipes for Weight Loss

Keto Overnight Oats with Berries and Cream

Traditional cereal might not be an option for the carb-conscious, but a combination of hemp hearts, chia seeds, and walnuts makes a comparably delicious breakfast option that will ensure you're happily sated through lunch.

Get our recipe for Keto Overnight Oats with Berries and Cream.

Crunchy Keto Popcorn Chicken with Spicy Chipotle Aioli

This chipotle dipping sauce might just steal ketchup's place in your keto heart, especially when it's consumed with spelt- and almond-coated homemade chicken nuggets. They're better than takeout and don't require you to leave the house.

Get our recipe for Keto Popcorn Chicken.

Keto Cheeseburger Casserole

When in doubt, turn your favorite dish into a casserole. You can make a full week's worth of meals in one go, leftovers freeze perfectly, and there's nothing quite like digging a spoon into a bowl of cheeseburgers.

Get our recipe for Keto Cheeseburger Casserole.

Keto-Friendly Ham and Broccoli Soup

When the weather turns a bit colder, nothing is more comforting than a warm bowl of soup, but it's not always that easy to find a recipe that fits within the keto diet. What's great about this soup—which consists of ham, broccoli, and a broth made of cheddar cheese and cream—is that it's a a delicious keto-friendly comfort food recipe that only takes about 15 minutes to put together. As far as homemade soups go, it doesn't get more simple or convenient than this recipe.

Get our recipe for Keto-Friendly Ham and Broccoli Soup.

Cinnamon Keto Pork Rinds

Picture a churro, with all its sweet, cinnamon-coated power. Now take that image and superimpose it on pork rinds (also called chicharrones) for a crunchy, keto-friendly snack recipe.

Get the recipe from The Girl Who Ate Everything.

Keto Coconut Shortbread Cookies

The smell of the coconut toasting in your oven will transport you to an oceanside happy place, specifically one filled with five-ingredient cookies that come together in one bowl and 10 minutes.

Get the recipe from I Breathe I'm Hungry.

Easy Rosemary Savory Spiced Nuts

Whether you go all in on almonds or consider variety the spice of life, make a batch of these fragrant roasted nuts to have on hand all week. The recipe is also easily scalable if you're looking for party food to set out near the drinks table at your next get-together.

Get the recipe from Bites of Wellness.

Chocolate Peanut Butter Fat Bombs

While fat bombs can be savory, they're even better when sweet, and can often look (and taste) like your favorite Halloween candy in disguise. These are best kept in the freezer so that the coconut oil won't melt.

Get the recipe from Chelsea's Messy Apron.

Keto Brownies

Yes, it's okay to call a brownie a "keto snack," especially when it uses keto-approved ingredients. With instant coffee powder and dark chocolate, this brownie is so delicious, you'll barely even remember it's keto-compliant.

Get our recipe for Keto Brownies. 

Crispy Air Fryer Kale Chips

No matter how you feel about kale in a salad, you're bound to get on board with kale in chip form. All it takes is a quick run in an air fryer, and you have a crispy, well-seasoned vegetable snack.

Get the recipe from i am a food blog.

Chocolate Pistachio Protein Balls

These no-bake treats are perfect for satisfying a cookie craving without the effort (and wait time) of traditional baking. They can be paleo, vegan, or keto depending on which substitutions you opt for, but all versions are brimming with the delightful flavor combination of chocolate and pistachio.

Get the recipe from Cotter Crunch.

Prosciutto Sausage and Egg Cups

In an ideal world, we'd all be waking up 15 minutes before our alarm and sitting down to a hot meal with the morning paper. But for the majority of us with a reality of hectic, time-crunched mornings, these grab-and-go bites are like a sausage, egg, and cheese sandwich minus the bread.

Get the recipe from The Girl Who Ate Everything.

Hearty Seed Bread

A low-carb lifestyle doesn't have to mean a bread-free one. Psyllium husks help this loaf retain a bread-like structure and texture, while a panoply of hearty seeds (pumpkin, sunflower, flax, and chia) turn the surface into a mosaic of flavor.

Get the recipe from With Food + Love.

RELATED: The Best Keto Fast-Food Orders at 12 Top Chains

No Bake Whole30 Energy Balls

Energy balls that are Whole30-approved, keto, and paleo? These little balls of joy have it all. Plus, they're chocolatey, which makes them a great candidate for a post-dinner treat.

Get the recipe from The Big Man's World.

Cake Batter Cashew Butter Fat Bombs

Every day will feel like your birthday when you have a freezer stocked with these sprinkle-filled keto snacks. If you're not a fan of cashew butter, you can swap it for a different nut butter of your choosing.

Get the recipe from Fit Foodie Finds.

Summer Egg Muffins with Zucchini Noodles

You can never have too many breakfast options, especially when standard fare like oatmeal and whole wheat toast is off the table. But with these all-in-one "muffins," you won't miss the grains at all, thanks to juicy cherry tomatoes and spirals of zucchini.

Get the recipe from Inspiralized.

Healthy Broccoli Tots

To some, self care is a night of face masks and rom coms. To us, it's stocking future-you's freezer with a bagful of keto-approved tots. While these are great as-is, you can jazz up future iterations with Cajun seasoning, smokey paprika, ranch powder, and more.

Get the recipe from Bites of Wellness.

Coffee Chocolate Bark Candy

If you have five minutes to spare, you have enough time to make this boldly flavored treat. Chocolate bark also makes a thoughtful (and delicious) gift, so bookmark this one for all your keto friends next holiday season.

Get the recipe from Desserts with Benefits.

Curried Almonds

Cooking fads may come and go, but the slow cooker will always be the powerhouse of the kitchen, as it can make everything from pot roast to these curried almonds. While you could roast almonds in your oven in less time, using the slow cooker gives the added benefit of acting as an aroma dispenser.

Get the recipe from The Nut Butter Hub.

4-Ingredient Paleo Crackers

If you have almond flour, egg, chia seeds, and garlic powder, you can set to whipping up homemade crackers right this minute. The recipe comes with variations for adding Italian seasoning, cheese, or ranch flavor, if you're looking to spice things up.

Get the recipe from Ambitious Kitchen.

Skillet Buffalo Cauliflower Dip

Whether it's game day or girls' night, a cast iron skillet brimming with melty shredded cheese and nearly a full cup of hot sauce is always a good idea. Make sure to serve with a plate of celery to counter the heat.

Get the recipe from Heartbeet Kitchen.

RELATED: 13 Best Keto-Friendly Comfort Food Recipes

Keto Flour Tortillas

Taco Tuesday doesn't have to be a fleeting memory from your non-keto days thanks to this recipe, which uses coconut flour to craft a low-carb tortilla that's perfect for keto snacks like quesadillas.

Get the recipe from Bobbi's Kozy Kitchen.

Matcha Green Tea Cheesecake Dip

Instead of spending hours waiting for a full cheesecake to bake (and cool!), take the ingredients and turn them into a dip. Think matcha latte, but spoonable and far creamier.

Get the recipe from Desserts with Benefits.

Keto Broccoli Salad with Bacon and Cheese

Fill that between-meal snack need with a savory broccoli salad. Pumpkin seeds and almonds give the dish a satisfying crunch, and the tangy dressing balances out the rich bacon. Bookmark this one for your next picnic, too.

Get the recipe from Recipes Just 4U.

Caprese Stuffed Mushrooms

We'll take the combination of mozzarella, tomatoes, and basil in any form. But this one, which takes the Italian trifecta and puts it inside a garlic butter-brushed portobello mushroom cap, just might steal the show among all other variations on the theme.

Get the recipe from Diethood.

Everything Bagel Roasted Pecans

Everything bagels might be a keto no-go, but everything bagel spice is fair game. You can buy the blend at a grocery store, or make your own combination of sesame seeds, poppy seeds, onion, garlic, and salt. Egg white helps all the seeds adhere to the pecans, and keeps them as crunchy as possible.

Get the recipe from In Erika's Kitchen.

Roasted Jalapeño Hummus

This dip is not for the faint of heart. The keto version blends cauliflower instead of chickpeas, and adds more tahini for a boost of extra fat. Try it on top of a coconut flour tortilla, or with crunchy pork rinds.

Get the recipe from Bobbi's Kozy Kitchen.

Butterfinger Fat Bombs

Before you know it you'll be turning all the traditionally non-keto foods you love into fat bomb versions. That is, if you can pause from these coconut, peanut butter, and vanilla Butterfinger-inspired ones long enough to bother with anything else.

Get the recipe from Oatmeal with a Fork.

Keto Pignoli Cookies

The Italians have done many things right in the culinary sphere, and their cookies are not to be overlooked in favor of pasta and pizza. Pine nuts can have a hefty price tag, but it's worth it for these chewy almond cookies.

Get the recipe from I Breathe I'm Hungry.

This article has been updated since its original publish date with additional entries.

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The post 43 Healthy Keto Snack Recipes for Weight Loss appeared first on Eat This Not That.

"Alcohol can leave us feeling sluggish and headachy the next day. To keep your health goals on track a good rule of thumb is to limit alcohol to two nights per week and keep five nights a week 'dry,'" says Brigitte Zeitlin, MPH, RD, CDN. Instead of sipping on empty-calorie alcoholic drinks, Zeitlin recommends switching to a more hydrating beverage, like sparkling water: "The bubbles make it feel like a cocktail while actually keeping you hydrated and reducing any 'impulse eats' that alcohol so frequently causes."

Beyond mere bubbly water, however, many brands are taking the alcohol-free trend a step further by producing zero-alcohol spirit, wine, and beer alternatives. At least 72 new non-alcoholic products hit the market between 2021 and 2022, as U.S. sales in the alcohol-free category spiked 20 percent over that time, according to NielsenIQ. With blends of botanicals, functional ingredients, and herbal flavors, many of these alcohol alternatives are worth sipping at all times of day — not just as a replacement for a nightcap.

Here are the 15 best non-alcoholic drinks we're loving right now. Give them a try if you're happy hour-ed out, are sober curious, or simply want to stay healthy by cutting back on alcohol. And for those of you who are sober-curious, you won't want to miss What Happens To Your Body When You Give Up Alcohol.

RELATED: The Side Effects of Taking a Break From Alcohol May Motivate You To Try Dry January

Lyre's Italian Spritz

Lyre's makes a wide range of non-alcoholic spirits that are intended to taste just like the potent classics they're mimicking. The Italian Spritz is a perfect example, both bright and bittersweet like our favorite Aperol and Prosecco apéritif. A refreshing pre-dinner drink to crank up your appetite.

SEEDLIP Garden 108 Non-Alcoholic Spirit

Seedlip is the original non-alcoholic spirit. At first, it was only available in restaurants, but the botanical beverage became so popular that the company started to sell directly to consumers. You can now find it at many grocers and liquor stores as well. This Garden flavor has herbal notes and a subtle hint of freshly-harvested peas for such a unique taste that you may stick to zero alcohol drinks for good.

Hoplark HopTea, The Really Hoppy One

Your typical IPA can clock in at anywhere between 150 and 250 calories per serving. If you're craving the iconic hop flavor profile of this popular beer but with none of the calories and a bit of an energy boost, grab a can of HopTea. One serving of this tea provides 70 grams of caffeine and is made from real black tea and simcoe and citra hops.

Kin Euphorics Dream Light

For a natural way to wind down after a long day, this drink is a perfect way to go. It is a delicious and slightly-sweet blend of adaptagens, nootropics, and botanics that naturally help your body relax. Mix it with some oat milk for a creamy night cap that can help you get some zzs after a long day. It is rich in nutrients like magnesium that have been shown to support sleep.

Hella Cocktail Co. Bitters & Soda

Bitters & Soda is a sparking non-alcoholic apéritif made with the same roots and spices found in common bitter cordials. Think: Campari and Amaro. The taste is both light and bitter. It's like sipping on a negroni but much more refreshing.

Ritual Zero Proof Whiskey Alternative

Want to maintain the ritual of having a mixed drink but don't want the hangover in the morning? Ritual zero proof is a non-alcoholic whiskey that makes the perfect negroni or old fashioned to enjoy during a fancy date night at home. You get the taste of the alcohol you expect with no buzz.

Curious Elixirs

Curious makes small-batch craft cocktails without the booze and without added sugars. These cocktails combine only organic juices, spices, herbs, roots, barks, botanicals, and adaptogens. Curious elixir number 2 is a booze-free spin on a classic mixed drink like a pineapple margarita and the Dark & Stormy that's smoky and spicy. Serve it over ice with a lime wedge.

TÖST

Need something to celebrate? Pop open a bottle of TÖST, a dry sparkling beverage of white tea, white cranberry and ginger served in a wine bottle. You can celebrate something special without dealing with a nasty headache the next day. This is an alcohol-free, low calorie, and effervescent beverage that is fun to drink.

Monday Zero Alcohol Gin

Monday is the world's first zero-alcohol gin which tastes — and burns — like real gin. Monday Gin is crafted in small batches using classic gin botanicals such as juniper, coriander seed, citrus. Perfect for a non-alcoholic gin and tonic.

Health-Ade Kombucha Bubbly Rose

For a health boost during happy hour, open up a bottle of Health-Ade kombucha. This bubbly probiotic tea can be poured in a frosty beer mug for a refreshing cocktail. Using cold pressed juices and superfoods, these kombuchas are made in small batches in the same way that artisan cocktails are.

Sunwink Sparkling Herbal Tonics, Hibiscus Mint Unwind

This tonic is crafted with herbs like hibiscus, mint and ashwagandha to refresh and relax. Sweetened with maple syrup and loaded with helpful herbs, this drink can help you find your chill if you are going alcohol-free.

Athletic Brewing Company Run Wild Non-Alcoholic IPA

This company offers an entire line of non-alcoholic beers in a can. Whether you are looking for something hoppy or are craving something with a more citrus kick, these beers give all of the satisfaction that comes with popping a cold one without the buzz.

Humm Kombucha Hopped Grapefruit

Made with organic kombucha and natural hops, this beverage gives the same satisfaction as a grapefruit beer on a warm summer day with the health benefit of live probiotics.

Moment Botanical Water

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A relaxing stand-in for your nightly glass of wine, Moment offers a variety of lightly fruity, still and sparkling flavors, each instilled with stress-relieving adaptogens like ashwagandha and theanine. It's intended to help clear your head, not leave you foggy like your typical intoxicants.

Drink Simple Sparkling Maple Water

This beverage is made from the sap that comes from the maple tree. It is loaded with natural antioxidants, prebiotics, and electrolytes. Bubbles and natural flavors make this drink a perfect not-too-sweet choice for happy hour that only provides 40 calories per can. For more drinks like Drinke Simple, check out these 21 Healthy, Low-Sugar Soda Alternatives That Make It Easy to Quit Cola.

A version of this story was originally published in September 2020. It has been updated to include new information.

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The post The 15 Best Non-Alcoholic Drinks You'll Actually Like appeared first on Eat This Not That.

Dry January, or giving up booze for the first month of the year, is a popular New Year's resolution people commit themselves to that can have a host of benefits. (You can even increase your chances of losing weight if this is one of your main health concerns.)

Some people are also trying a new trend called "Damp January," which is more about limiting your consumption of alcohol, rather than completely cutting it out. There is no set rule for how much alcohol you can have during a damp month, but it can range from one serving of alcohol every week to potentially just enjoying a drink at special occasions. For some, doing a damp month over a dry one may be a better choice, especially if you have a history of disordered eating or struggle with highly-restrictive goals and behaviors. But, other people may enjoy a more clear-cut boundary of going cold turkey with a dry month.

Either way, significantly reducing or completely giving up alcohol for a month can offer a huge range of health benefits. So, we asked nutrition experts for some of the effects you may experience by the end of the month when you keep the wine bottles on the rack or beer in the fridge.

You may feel happier

"Alcohol is technically a depressant, and including it in your diet may cause some people to feel negative mental side effects once the initial effects of the booze wear off," says Lauren Manaker, MS, RDN, registered dietitian and a member of our Medical Expert Board. "Giving up alcohol for a month may actually feel happier and have improved mental health."

In fact, one study from the Canadian Medical Journal Association found that those who either always abstained from drinking or stopped drinking it reported having better quality of life and "greater improvement in [their] mental well-being."

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You may lose weight

Alcohol contains more calories per gram (7 calories per gram) than two common macronutrients, protein and carbs, which are just 4 calories per gram. "And since taking in too many calories can contribute to weight gain, cutting the booze may support your weight loss journey. This is especially true if you tend to sip on super-sugary and caloric drinks like a fruity piña colada, so cutting your booze may save some significant liquid calories," says Manaker.

There's more than one way that cutting alcohol out for one month can help you lose weight. A body of evidence supports that people tend to consume more calories from food when drinking alcohol, which can ultimately lead to weight gain. However, studies have yet to determine a clear cause-and-effect association.

RELATED: 5 Delicious Mocktail Recipes That Are Almost Better Than the Real Thing

You may sleep better

While you may feel like a glass of wine before bed can help you wind down and fall asleep more easily, alcohol generally has a negative effect on sleep quality.

"Excessive alcohol intake inhibits normal regulation of circadian proteins and genes, and it can take weeks for this to get back to normal. In other words, your beauty sleep is the victim and pays the price when you party," says Daina Trout, MS, MPH, the co-Founder and chief mission officer at Health-Ade, who has Master's degrees in nutrition and public health.

As Trout explains, it takes time for your sleep schedule to get back to normal after a long period of drinking. So if you cut out alcohol for one month, you may notice more restful sleep after 31 days!

You may reset your digestion

Have you been experiencing bloating and other digestive issues recently? Cutting out alcohol for a month may be one way to alleviate this digestive distress.

"Excessive alcohol inhibits normal production of digestive enzymes, which means they can't break down what you eat, and food is left to sit undigested in your belly. This not only damages the stomach lining, but it also produces unwanted gases, bloating, and indigestion—not fun!" says Trout.

RELATED: What Happens to Your Body When You Take Shots of Alcohol

You may calm your joint and skin flare-ups

Side effects of inflammation, like skin issues and joint pain, may melt away over the course of the month when you ditch booze.

"Excessive alcohol injures the intestinal wall upon contact, causing inflammation locally and all over the body," says Trout. "A few bad nights can actually cause chronic and persistent inflammation in your body—so what you were calling aging and bad skin might actually be the booze!"

For example, one study of over 3,000 women found that participants who had more than eight alcoholic drinks a week had significantly increased upper facial lines, under-eye puffiness, mid-face volume loss, and blood vessels than those who drank less or not at all. While you may not experience a complete anti-aging reversal after a month, taking this month off may encourage you to keep alcohol intake to a minimum to support healthy aging.

You'll strengthen your ability to fight infection

Support your body's natural immune defenses by giving up alcohol during the month of January. "Excessive alcohol changes the gut flora in your microbiome for the worse, and quickly. These changes weaken your body's defenses, and put you at heightened risk for getting sick!" says Trout.

A previous version of this story was published on May 31, 2022. It has been updated to include additional copy and proofreading revisions, a new image, and updates to any irrelevant or broken links.

The post 6 Incredible Effects Of Giving Up Alcohol for One Month appeared first on Eat This Not That.

Protein bars are great for traveling, as pre-or post-workout snacks, as a snack to keep blood sugar balanced, or as a fast and easy breakfast. Because they're shelf-stable and portable, protein bars are convenient to always keep stocked in your pantry, with you at your desk, or in your bag for a quick snack on the go.

When determining if eating protein bars is good for you, the protein source, how much there is, and what other nutrients it's paired with all need to be taken into consideration.

That's why we asked a handful of nutrition experts for help in determining what criteria make the best protein bars.

What makes a protein bar "healthy"?

If you're looking to further your better-body goals, you may consider eating protein bars. While it might sound beneficial, unfortunately, most of the protein bars in the market are loaded with sugar alcohols or saturated fat and lack fiber. We spoke to Toby Amidor, MS, RD, Rachel Fine, MS, RD, Angie Asche, MS, RD, and Hillary Cecere, MS, RDN about what qualities you should be looking for in healthy protein bars:

• Have a nice balance of healthy fats, protein, and fiber to keep you satisfied
• Are between 200 to 400 calories
• Contain up to 20 grams of protein per serving
• Feature whole foods like nuts, whole grains, and fruit.
• Use high-quality protein sources like whey protein isolate, pea protein, brown rice protein, and eggs.

The nutritional criteria for the best protein bars.

Not just any protein bar landed a spot on our list of best protein bars. We compiled a list of over 100 protein bars so we could compare their nutrition and ingredient information. With the help of dietitians, we came up with specific nutritional and ingredient criteria we had to follow to select the best protein bars:

• 8 grams protein minimum: To qualify as a "protein bar," each bar had to have no less than 8 grams of protein. Cecere recommends aiming for 15-20 grams of protein if you're looking to gain muscle and 7-12 grams of protein for a satiating snack. However, there are a few exceptions to this rule in our list below.
• 13 grams sugar maximum: The best protein bars have no more than 13 grams of sugar, with a few exceptions that made the list (and the experts explain why).
• 3 grams fiber minimum: When it comes to fiber, Fine recommends opting for a protein bar with 3 or more grams per bar or serving. "However, caution with those boasting more than 10 grams of fiber as these are likely loaded with isolated fibers that can cause stomach discomfort," says Fine. You'll find there are a few options listed below with only 1-2 grams of fiber, but this means the other ingredients in the bar are top-notch.

The ingredient criteria for the best protein bars:

• High-quality protein sources: We prioritized protein bars that sourced their protein from high-quality isolates and concentrates (such as grass-fed whey protein) as well as whole food ingredients (like nuts or antibiotic-free meat). "Nuts, nut butters, grass-fed meats, egg whites, and seeds are my favorite whole food protein sources for a protein bar," Cecere says.
• Natural sweeteners: "Last, regarding added sugar, check ingredients and choose options with natural sources of sugar like cane sugar or fruit. Whole fruit (in comparison to fruit juice and fruit concentrate) is not considered an added sugar," says Fine.
• Whole-food ingredients: Whether they're used to flavor or sweeten, the best protein bars only use whole food or natural ingredients—no artificial ingredients allowed.
• Healthy fats: Fats are essential for your body to absorb certain nutrients and they also help to keep you satiated. We prioritized protein bars that contain healthy fats from nuts and seeds rather than those that use vegetable oils as fillers and binders.
• Low to no synthetic or isolated fiber: "Ingredients I watch out for and advise athletes avoid (especially around the times they're training as they can cause bloating, gas, abdominal pain) include artificial sweeteners and sugar alcohols like maltitol, erythritol, and xylitol, and large amounts of synthetic fibers like soluble corn fiber or chicory root," adds Asche.

The following 15 low-sugar, best protein bars deserve a spot in your pantry. After discovering the best of the best, keep reading to uncover the protein bars that are not all that below.

The Best Healthy Protein Bars

1. Best Protein Bar Overall: RXBar Chocolate Sea Salt

If you want to feel like you're eating a decadent salted brownie while meeting all your protein needs, you've met your match with an RXBAR. Dubbed a favorite by many of the experts we spoke to, Natalie Rizzo, MS, RD, an NYC-based Registered Dietitian, particularly likes the simplicity of ingredients: "RXBAR does a nice job of making bars out of recognizable ingredients. They are very straightforward on their packaging and tell you that each bar contains dates, nuts, egg whites, and flavors. My personal favorite is the Chocolate Sea Salt, and I find that the 12 grams of protein really keeps me full."

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2. Best Tasting Protein Bar: KIND Protein, Crunchy Peanut Butter

With creamy nut butter and crunchy peanuts, this healthy snack bar packs in a respectable amount of digestion-aiding fiber and muscle-maintaining protein. It's been chosen as the best tasting because of the balance of crunchy and chewy, which comes from the blend of peanut butter drizzle and real peanuts. You'd never guess that this bar only has 8 grams of sugar because it tastes exactly like dessert.

3. Best Protein Bar for Muscle Gain: Vital Performance Protein Bar

"I recommend the Vital Performance Protein Bar as the best for muscle building. It contains complete protein, meaning that it provides all the essential amino acids necessary for building muscle, and in addition, 20 grams of protein (the amount in one bar) is the ideal amount for a post-workout snack, making this bar great for after a workout or just as a snack," says Amy Goodson, MS, RD, CSSD, LD, registered dietitian and author of The Sports Nutrition Playbook and member of our Expert Medical Board.

According to Goodson, there are some other great benefits to the Vital bar as well. "It's also low in lactose, making it a great pick for those with lactose intolerance, and the bar contains collagen, which can be helpful for exercise recovery and bone and joint health."

4. Best Vegan Protein Bar: 88 Acres Banana Bread Protein Bars

If you need a boost of protein but follow a plant-based or vegan diet, it can be tricky to find vegan protein bars that are both high in protein and low in added sugar. Thankfully, 88 Acres makes great vegan bars with plenty of protein.
"These bars grab an impressive 12 grams of protein from only pumpkin seeds, and I love that this flavor includes real banana and has a short ingredients list," says Kaleigh McMordie, MCN, RDN.

5. Best Protein Bar for Weight Loss: Zing Peanut Butter Chocolate Chip

6. Best Protein Bar for Gut Health: Glow Beauty Fuel

"Glow Beauty Fuel is a protein bar that provides ingredients that support beauty and gut health, including Vitamin C, Hyaluronic Acid, Bioactive Collagen, and Hibiscus Flower," says Manaker. "All bars are low in sugar and are gluten, dairy, and soy-free, as well as non-GMO."

7. Best Paleo Protein Bar: EPIC Beef Sea Salt + Pepper Bar

"If you're serious about a high protein bar with minimal sugar, you can't beat one made from high-quality animal protein," says McMordie. "With about 11 grams of protein each, EPIC bars are made with 100% grass-fed beef and little else—including zero added sugar."

8. Best Keto-friendly Protein Bar: Bulletproof Collagen Protein Bar

With 12 grams of net carbs, Bulletproof's bar is a bit higher than your average keto protein bar, but it's a worthwhile carb expenditure. Its protein comes from grass-fed collagen, a trendy protein derived from bovine or marine sources (in this case, it's from grass-fed cows). It's particularly beneficial because it "helps to boost collagen production in the body, which has benefits for hair, skin, nails, joints, and gut health," says King. This bar is rich in MCT oil, which studies show can prevent long-term weight gain due to increased energy expenditure.

While this bar is great for those following the Bulletproof or cyclical keto lifestyle, King also likes to recommend it in general for a snack for those working on blood sugar balance.

9. Best Low-Sugar Protein Bar: Raw Rev Glo Peanut Butter, Dark Chocolate & Sea Salt

"Raw Rev Glo Bars have 3 grams of sugar and 11 grams of protein depending on the flavor, and they're made with whole food ingredients as well," says Goodson.

10. Best Protein Bar for Multiple Dietary Needs: :ratio Keto Friendly Toasted Almond Bar

"For an afternoon snack bar that will keep you feeling satisfied, I love the :ratio Bar. With only one gram of sugar, 12 grams of protein, and whole food ingredients, it is a crunchy, filling bar," says Goodson. "Plus, it works for various eating patterns like gluten-free, Keto, and vegetarian."

11. Most Natural Protein Bar: Rise Bar Lemon Cashew

"Most 'protein' bars have only 6-12 grams of protein per bar, but Rise [bars] are more substantial by providing 15-20 grams of protein per bar," says Anya Rosen, MS, RD, LD, IFNCP, CPT, a functional medicine dietitian and founder of Birchwell Clinic. "Rise bars also do not use sugar alcohols or other added ingredients that tend to cause bloating (such as corn fiber, chicory root, or inulin, which are found in many other popular bars, and as a result, they are easier to digest and great for individuals with food restrictions and/or sensitivities."

12. Best Meat Protein Bar: EPIC Provisions Venison Sea Salt + Pepper

"Made with the lean venison meat, these bars are a natural source of protein," says Manaker. "With only 1 gram of added sugar and made with minimal ingredients, this bar can help people sneak in 12 grams of protein when on the go."

13. Best Pre-Workout Protein Bar: Clif Chocolate Chip

Our basis for these protein bars mentioned is containing no more than 13 grams of sugar, but according to Goodson, a certain level of sugar can be beneficial for a pre-workout protein bar.

"The classic Clif Bar is ideal for a pre-workout bar because it is a 4:1 ratio of carbohydrates to protein (40-44 grams of carbohydrate and 10 grams of protein)," says Goodson. "This is ideal for providing the body with steady energy to get to and through a workout."

14. Best Post-Workout Protein Bar: Birthday Cake One Bar

"With 20 grams of high-quality protein from a milk protein isolate and whey protein isolate blend, the ONE Bar can help jumpstart muscle repair after a workout," says Goodson. "The goal is to eat the 20 grams of protein  as soon as possible after exercise, ideally within 45 minutes, so throw this bar in your workout bag."

15. Best Protein Bar Made With Whole Ingredients: Go Raw Organic Sprouted Pumpkin Seed Bar

Goodson recommends the Go Raw Sprouted Pumpkin Seed Bar because it is full of whole ingredients like "sprouted pumpkin seeds, sprouted flaxseed, dates, raw agave nectar, and sea salt."

The post 15 Best Healthy & Low-Sugar Protein Bars, According to Dietitians appeared first on Eat This Not That.

Each of these low-calorie smoothies is under 250 calories, and many of them contain helpful levels of fiber and protein to aid in digestion and keep you feeling full throughout the morning. You can expect to see some results when you substitute any of these low-calorie smoothies for your traditionally heavy breakfast, or even that innocent bowl of cereal and milk, which can rack up 210 empty calories that are completely devoid of healthy fats, fiber, or as much protein as you'll find in these smoothie recipes.

Check out these 11 low-calorie smoothies for morning weight loss inspiration. Then for more helpful tips, check out the Best Morning Drinking Habits To Support Belly Fat Loss.

Chocolate Coconut Banana Smoothie

This combination of chocolate, banana, and coconut will satisfy your sweet cravings while helping to keep you full throughout the morning, all while staying under 200 calories. The 6 grams of fat come from healthy sources like yogurt, coconut milk, and coconut flakes, and the banana will give you some potassium, folate, magnesium, and vitamin C.

• 1 5.3-ounce carton plain Greek yogurt
• 1 small banana, peeled, sliced, and frozen
• 1⁄2 cup ice
• 1⁄2 cup refrigerated unsweetened coconut milk
• 1 Tbsp unsweetened cocoa powder
• 1 Tbsp honey
• 1⁄2 tsp vanilla
• 1 Tbsp unsweetened flaked coconut, toasted
• 1 Tbsp finely chopped dark chocolate

NUTRITION: 183 calories / 6 g fat / 3 g fiber / 19 g sugar / 9 g protein

Tropical Dragon Fruit Smoothie Bowl

Some prefer enjoying their smoothie in a bowl, especially because you can pile on your favorite toppings. This tropical dragon fruit bowl is refreshing and under 200 calories, while still providing 6 grams of protein and 3 grams of fiber. This is one of the higher-sugar smoothies on our list at 24 grams, but these sugar calories come from natural sources instead of processed.

• 1 cup frozen pineapple chunks
• 1 cup frozen pink dragon fruit flesh
• 1/2 cup kombucha
• 1/4 cup water
• 1 Tbsp vanilla whey protein powder
• 1/2 cup chopped fresh pineapple
• 1 1/2 tsp raw pepitas
• Fresh mint leaves

NUTRITION: 182 calories / 4 g fat / 3 g fiber / 24 g sugar / 6 g protein

Plant-based Key Lime Pie Smoothie

Key lime pie is a dessert perfectly balanced with sweet and tart flavors, but it usually takes a lot of added sugar to counter the sourness from the limes. If you're looking for the same refreshing flavors but with less added sugar to help you sustain your weight loss goals, this smoothie recipe is an obvious choice.

• 1 frozen banana, broken into chunks
• 1/2 cup baby spinach
• 1 cup Pacific Foods Organic Coconut Original Plant-Based Beverage
• Zest and juice of 1 lime
• 1 Nabisco Graham Cracker sheet

NUTRITION: 230 calories / 5.5 g fat / 3.5 g fiber / 19 g sugar / 3 g protein

RELATED: The #1 Worst Smoothie To Drink, Says Science

Peanut Butter Sandwich Smoothie

Almost everyone's favorite sandwich as a kid was peanut butter & jelly. To give it a nutritional upgrade, swap out the jelly for fresh berries and toss in a scoop of protein powder. You'll get all the flavor of the classic sandwich, but cutting back on the carbs from the bread makes this a lower-calorie option.

• 5 raspberries
• 5 blueberries
• 3 strawberries
• 1 tablespoon peanut butter, unsalted
• ½ cup unsweetened almond milk
• ¼ cup vanilla plant-based protein powder
• ½ cup ice cubes
• Water to blend (optional)

NUTRITION: 250 calories / 12 g fat / 14 g carb / 4 g fiber / 9 g sugar / 25 g protein

The Peanut Butter Cup

Like a Reese's, but without all of the sugar. This classic smoothie is perfect for those of us who are constantly craving dessert. To satisfy your sweet tooth, you can either opt for this smoothie, or pick one of these 7 Low-Sugar Desserts You'll Want To Try Today.

• ½ frozen banana
• ½ tablespoon peanut butter
• 1 tablespoon unsweetened cocoa powder
• ½ cup unsweetened almond milk
• 1 scoop chocolate plant-based protein powder

NUTRITION: 249 calories / 6 g fat / 20 g carbs / 5 g fiber / 14 g sugar / 30 g protein

Piña Colada Smoothie

This vitamin-packed smoothie is one of the lowest-calorie ways to get your protein, fiber, and healthy fats. (Resist the urge to add rum!)

• ½ cup unsweetened light coconut milk
• ½ cup diced pineapple (fresh, frozen, or canned in juice)
• ¼ frozen banana
• 2 fresh basil leaves
• ½ scoop plain plant-based protein powder
• Water to blend (optional)

NUTRITION: 205 calories / 7 g fat / 21 g carbs / 2 g fiber / 11 g sugar / 15 g protein

RELATED: The #1 Best Smoothie To Manage Blood Sugar, Says Dietitian

Ca-Cao Pow!

This drink packs a tremendous protein punch, not just from the vanilla powder but from the cacao, which delivers about a gram of protein per teaspoon, and the spirulina, a type of algae that's about 60% protein. Like quinoa, it's a complete protein, meaning it will deliver all the essential amino acids your body needs to convert fat directly into muscle.

• 1 cup spinach
• ½ cup blueberries
• ½ teaspoon spirulina
• 1 tablespoon cacao powder
• 1 tablespoon ground chia seeds
• ½ cup unsweetened almond milk
• ¼ cup vanilla plant-based protein powder
• Water to blend (optional)

NUTRITION: 245 calories / 5 g fat / 27 g carb / 11 g fiber / 8 g sugar / 28 g protein

Green Matcha Tea Smoothie

Matcha is a powdered tea used in Japanese tea ceremonies. One study even found that the concentration of metabolism-boosting EGCG in matcha to be as much as 137 times greater than the amount you'll find in most store-bought green tea. EGCG can simultaneously boost lipolysis (the breakdown of fat) and block adipogenesis (the formation of fat cells), particularly in the belly.

• ½ cup baby spinach, loosely packed
• ½ frozen banana
• 1 teaspoon matcha green tea powder
• 1 teaspoon ground cinnamon
• 1 scoop vanilla plant-based protein powder
• Water to blend (optional)

NUTRITION: 226 calories / 1.3 g fat / 26 g carbs / 6 g fiber / 13 g sugar / 28 g protein

RELATED: 5 Best Smoothie Recipes for Your Metabolism

Kale 'n Hearty

Want to keep your belly biome happy? To make sure your gut is in good shape, you need to feed your abdominal allies something called fructooligosaccharides (FOS), a type of prebiotic fiber found in fruits and leafy greens. This drink will get the party started and help heal your gut while enticing your taste buds.

• 1 cup kale
• ½ cup chopped cucumber, peeled and seeded
• ½ pear, seeded and quartered
• Squeeze of fresh lemon juice
• 1 scoop plain or vanilla plant-based protein powder
• ½ cup water
• 2 ice cubes

NUTRITION: 217 calories / 1 g fat / 26 g carbs / 5 g fiber / 11 g sugar / 28 g protein

Vanilla Chai Smoothie

Swap this in for your usual A.M. Starbucks order. If you're a fan of a deliciously spicy chai, drinking this instead of a regular chai latte will help keep you full longer and help keep your added sugar content lower.

• ½ cup chai tea (brewed from a tea bag and chilled)
• ½ frozen banana
• ½ teaspoon ground cinnamon
• 1½ teaspoon natural, no-salt-added almond butter
• ¼ cup unsweetened almond milk
• ½ scoop vanilla plant-based protein powder
• Water to blend (optional)

NUTRITION: 219 calories / 9 g fat / 20 g carbs / 4 g fiber / 16 g sugar / 17 g protein

RELATED: The Best Smoothie Ingredients To Slow Aging, Says Science

Dark Chocolate Banana Nut Smoothie

Four words that combine to sound like a jam session at Ben & Jerry's house. The density of the banana will have you convinced you're drinking a milkshake, while the omega-3s in the walnuts will keep your mind sharp and your belly lean.

• ½ banana
• 1 teaspoon dark chocolate morsels (dairy free)
• 1 cup unsweetened almond milk
• ⅛ cup chopped walnuts
• 6 ice cubes
• ⅓ cup chocolate plant-based protein powder
• Water to blend (optional)

NUTRITION: 229 calories / 11 g fat / 26 g carbs / 7 g fiber / 10 g sugar / 28 g protein

A previous version of this story was published in September 2020. It has been updated to include additional entries and further refinement of embedded primary source links supporting the factual accuracy of the content.

The post 11 Best Low-Calorie Smoothies for Weight Loss appeared first on Eat This Not That.

If you collected a unitasker for every culinary skill, you'd soon find yourself applying to TLC's show Hoarding: Buried Alive. Cluttered kitchens aren't just a nuisance when you have unexpected house guests, they can also cause bad eating habits. In fact, a study published in the journal Environment and Behavior found that simply being in a cluttered, messy kitchen can cause us to eat an astounding 40 percent more than when our kitchens are tidy!

Check out our list below of the most pointless kitchen gadgets you can invest in, and discover our simple, clutter-free alternatives. Toss out these useless tools that are just taking up space and then put an end to these 4 Popular Diets That Don't Actually Work.

Strawberry Huller

Pssst! Did you know the reason your swivel vegetable peeler is pointed at the tip is so it can easily cut out the eyes of potatoes? It's also fairly useful for hulling strawberries, so you don't really have to bother with the Chef'n StemGem Strawberry Huller.

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Butter Dispenser

We get it. Trying to spread cold butter on a flimsy piece of bread is more frustrating than the moment it starts downpouring on your way home from work when you forgot an umbrella. But rather than investing in a MAX SPACE Butter Mill, you can just as easily shred your cold butter stick on a cheese grater or use a vegetable peeler to slice thin strips. Not only are there better alternatives, but thanks to the large hand crank, this butter dispenser will take up double the amount of space in your fridge if you're a sparse butter user.

Quesadilla Maker

Before you start justifying what a good deal this Hamilton Beach Quesadilla Maker is (it's only $19 and free shipping!), just make sure you introduce your countertop space to dust. They're going to become best buddies once you realize how infrequently you need to make a six-wedge quesadilla.

Bear Paws

This set of Bear Paws Meat Shredders makes a great gift for pit masters, but if you're only eating pulled pork or chicken from your slow cooker once a month, it's best to just use a set of forks. If these meat-shredding tools are a must, you might as well read up on these healthy crock pot recipes.

Various Veggie & Fruit Slicers

Something tells us cleaning a single knife is a heck of a lot easier than having to intricately tackle every sharp edge on each of these gadgets. At least your onion holder can double as a hair pick.

Pizza Scissors

In case you couldn't distinguish between your arts and crafts scissors and your kitchen shears, these Kitchen Maestro Pizza Scissors remind you what they're for with every use. For something that takes up so much space in multiple different dimensions, we'd say you're better off sticking to your normal pizza wheel.

Herb Scissors

A regular set of kitchen shears will do the same job as these Jenaluca Herb Scissors. Instead, we recommend you go with an herb wheel, like this one from Kitchen IQ. It has a double blade to slice fresh herbs, and by simply pressing a button, the blades combine into a single blade so you can use it as a pizza cutter. That way, you don't have to bother with the pizza scissors either! Speaking of pizza, do you know which pie to pick up? If not, make sure you read up on these 12 Worst Frozen Pizzas to Stay Away From Right Now.

Salad Scissors

If you can't find it in your heart to simply chop up your lettuce with a knife, you can also use a pizza wheel for this purpose, rather than investing in yet another set of scissors with only one purpose.

Garlic Chopper

For $15, you'll be using the Chef'n GarlicZoom Garlic Chopper to roll all over your frictionless, granite countertop in a futile effort to chop cloves of garlic with blades that can never be re-sharpened.

Plastic Egg Mold

Yes, eggs are a primo source of protein, but an egg is an egg whichever way you slice it—er, mold it. These Kotobuki Plastic Molds are designed to smush your eggs into fun shapes. We agree that they're cute, but you'll likely only use them once before you forget they even live in your gadget drawer.

Avocado Slicer

This all-in-one avocado slicing tool does the three things—splits, pits, and slices—that a single knife can also do.

Tuna Press

This handy tool lets you drain liquids from canned tuna quickly and easily. It's a great idea if you're looking to up your intake of healthy fats by eating a lot of tuna fish, but it's also something you can do with the lid of the can you just twisted off. If you really want a can-specific strainer, there are other options that aren't only limited to the standard-size tuna can.

Yolk Separator

It's not terribly difficult to crack an egg and separate the whites from the yolks by just juggling the yolk back and forth between shells. But even if you're still learning, you don't need a Creative Kitchenware Egg Yolk Separator. You can use a plastic water bottle you have lying around or even the silicone lid from the top of a turkey baster.

Hands-Free Bag Holder

Nothing quite reminds you that you're single like having to buy a pair of zip-top bag holders off Amazon. These adjustable arms clip onto your storage bag and keep them upright so you can fill baggies with ease. Don't be swayed by the 2-for-1 deal you'll get on Jokari's Hands-Free Bag Holder; you'll likely never find the need to have to use two at once and the two will also take up double the space in your kitchen.

Grape & Tomato Slicer

Bruschetta and chicken salad are two of our favorite things in the summer. And yes, we admit that meticulously slicing every cherry tomato or grape can be a chore, but that still doesn't justify putting down the cash for an OXO Good Grips Grape and Tomato Slicer when your kitchen storage space is minimal. Instead of using this gadget, here's a hack: arrange your tomatoes or grapes on a round plastic top of a take-out container. Place another lid on top to sandwich the tomatoes, and then glide your sharp knife straight through!

Corn Silk Remover

Instead of investing in a Home-X Corn Silk Remover, just repurpose a tool you likely already have—a vegetable brush—and you'll save yourself eight bucks. (Even a toothbrush will work!) The fine bristles will help get rid of those pesky last hairs.

Onion Peeler

Any gadget that you need to watch a how-to video to understand is not worth your money—or drawer space. Especially since this Chef'n Peel'n Onion Peeler is nearly $15. Even if they're hard to slice (and make you cry), onions are great for improving gut health.

Cake Portion Marker

It's great for marking equal servings, but unless you're churning out cakes, quiches, or pies on a daily basis for your small business, you don't need to waste precious kitchen space with Ateco's Portion Cake Marker. If you do need to make quick slices in a jiffy, stringing a long piece of floss across your cake and pulling it out one side is an easy way to cut into your cake without making a mess!

Mango Slicer

Question 1: How often are you slicing mangos? Question 2: What part of this Mango Slicer makes it any better than a knife? Apple slicers are a bit different. They help you get out the core and then give you lots of little slices. This gadget doesn't really put you in a better position than two quick knife slices along the outside of the seed. Whichever way you want to do it, just make sure to add your mango to one of the best-ever weight loss smoothies.

RELATED: One Major Effect of Eating Mangos, Says Dietitian

Pickle Picker

We're not really sure why you'd spend $9 (plus another $8 on shipping) to get a gadget like the Super Pickle Picker when you could just use a fork.

This list should be a reminder to take a look at all new gadgets and think about whether you need them in your kitchen. Most of these will just collect dust and take up space in your cabinet.

The post 20 Worst Kitchen Gadgets to Ever Be Invented appeared first on Eat This Not That.

The secret lies in making sure your meals contain satisfying nutrients like protein, fiber, and healthy fats. This one rule will set you up for success, preventing you from noshing on empty calories that do nothing to nourish your body (and which may even leave you hungrier than you were before eating).

And there's no better time to double your weight loss efforts than during the first meal of the day: breakfast. Even better, it also happens to be the easiest. With so many healthy breakfast foods to choose from, we're about to show you exactly which foods pair together perfectly to optimize your fat loss results.

Read on, and for more on healthy eating, don't miss 7 Healthiest Foods to Eat Right Now.

Salmon + Avocado

Avocados are famous for their healthy fat content, but did you know that this fruit is also an excellent source of fiber? Half an avocado contains 7 grams of fiber or 25% of your recommended daily value of the nutrient! That might be why a Nutrition Journal study found that when people added half an avocado to their lunch, it decreased their desire to eat by 40% in the three-hour period following the meal compared to people who didn't have avocados with lunch. Pair it with salmon, a fish that's rich in anti-inflammatory omega-3 fatty acids and protein, and you'll be well on your way to a healthier weight.

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Oats + Nut Butter

One of the 7 Amazing Benefits of Eating Oatmeal? It can help you lose weight. A Journal of the American College of Nutrition study found that when participants ate oatmeal for breakfast, they reported feeling more full, less hungry, had a lower desire to eat, and actually ate fewer calories at the next meal than those who ate cereal. Experts believe oatmeal's hunger-busting properties are due in part to its high fiber levels, and a soluble fiber known as β-glucan, which has been found to slow the body's digestion, helping you stay fuller longer. Add a couple of tablespoons of nut butter like peanut butter and you'll add 8 grams of protein and healthy fats to double down on oatmeal's satiating properties.

Yogurt + Berries

Grab yourself a container of a high-protein yogurt like Greek yogurt or Icelandic yogurt and a container of berries to help lower the number on the scale. Yogurt consumption is associated with lower body mass index, lower body weight/weight gain, smaller waist circumference, and lower body fat, according to a comprehensive review published in the International Journal of Obesity. Berries are the perfect complement to this high-protein food. That's because blackberries, blueberries, strawberries, and raspberries are all rich in a class of antioxidants known as flavonoids, which studies have connected to weight maintenance. A BMJ study found that a higher intake of foods rich in these antioxidants may contribute to weight maintenance and the prevention of obesity.

Eggs + Hot Sauce

Dump that bowl of cereal and crack a couple of eggs. Egg breakfasts have been shown to enhance weight loss when eaten in place of high-carb breakfasts like bagels, according to an International Journal of Obesity study. Season up your eggs with a few splashes of hot sauce. Researchers at Purdue University found that just half a teaspoon of red pepper was enough to reduce appetite and burn more calories after a meal. Scientists think capsaicin, the compound in chili peppers that gives them their heat, stimulates weight loss at a molecular level by altering key proteins found in fat.

Chia Seeds + Leafy Greens

Increasing your fiber intake will do wonders for your weight loss goals. In fact, one study published in the Journal of Nutrition found that when participants increased their fiber by 4 grams per day over what they consumed before the study, on average, they saw an additional 3 ¼ pounds of weight loss over the course of six months. Perhaps the most incredible part of the study was that participants weren't instructed to change anything else about their diets—just to increase fiber by 4 grams per day. One easy way to do that is by tossing a tablespoon of chia seeds into your morning smoothie. That's right—a single tablespoon of chia seeds contains 5 grams of fiber, exceeding the amount of fiber the researchers found to be associated with an increase in weight loss. In addition to fruit, make sure to add leafy greens to your smoothies. Greens like spinach and kale are incredibly nutrient-dense and high in many essential vitamins, antioxidants, and minerals necessary to keep your body functioning at its best.

RELATED: The #1 Best Toast Combination for Faster Weight Loss, Says Dietitian

Protein Powder + Frozen Fruit

Pair those weight loss-supporting frozen berries with another fat-burning ingredient: protein powder. Studies consistently support that increasing the protein ratio of your diet—by reducing intake of refined carbs—along with reducing total calorie intake can support weight loss and have metabolic benefits. What are you waiting for? Grab your blender and press go on one of The 25 Best-Ever Weight Loss Smoothies.

The post 6 Delicious Breakfast Pairings That Can Double Weight Loss appeared first on Eat This Not That.

And yet, not every cookie is created equally, and even though most that are sold on grocery store shelves lack the satiating fiber, protein, and healthy fats that tell your body, "I'm full," some are undoubtedly worse than others.

While the following popular cookies sold at supermarkets nationwide might satisfy your sweet tooth, research on their nutritional facts prove that these products are packed with an alarming amount of calories, fat, sugar, and/or harmful additives. So, the next time you're looking for a cookie fix, be sure to steer clear of these less healthy options. And next, don't miss Costco's Most Popular Items Right Now.

Chips Ahoy! Chewy Brownie-Filled Cookies

These cookies are just filled with corn syrup, caramel color, and artificial flavor. If you're looking for that fresh-from-the-oven taste, go for something with an ingredient list that contains actual ingredients—not a laundry list of processed ones.

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Oreo Mega Stuf

This cookie is made up of a dangerous trifecta: It's high in calories, fat, and sugar. Plus, it's packed with processed ingredients ranging from palm oil to artificial flavors. If this is your go-to cookie, we suggest breaking up with it ASAP. Or, at least, limit yourself to just one.

BelVita Cranberry Orange Crunchy Breakfast Biscuits

Here's a little hint: If you see cranberry and orange together on a sweet treat, run for the hills. The berry and citrus fruits are among the lowest-ranking when it comes to fruit sugar. Translation: Most of that sugar count is entirely from added sugars, as opposed to naturally occurring in the fruit. For breakfast, you could—and should—be doing much better on the protein and fiber fronts, too.

RELATED: Surprising Side Effects of Eating Cookies, According to Science

Famous Amos Chocolate Chip Cookies

Famous Amos cookies are tiny, but the calories and fat add up quickly. We know they're one of your favorite treats from the vending machine, but steer clear.

Mrs. Fields Triple Chocolate Cookies

The smell of a Mrs. Fields cookie may bring back pleasant memories of middle school days spent in the mall, but there are better cookie options that don't serve up an unhealthy dose of partially hydrogenated palm kernel oil—otherwise known as the manmade trans fats that have been banned from use in food products by the FDA.

RELATED: What Happens to Your Body When You Eat Chocolate

Grandma's Peanut Butter Cookies

Grandma's peanut butter cookie recipe calls for a lot of fat—15% of your daily allowance in just one cookie (and 30% if you're eating both cookies in the unsealable to-go package). And those aren't the healthy monounsaturated fats you know and love from nuts; they're mostly hydrogenated vegetable oils and vegetable shortening.

Mint Oreo Fudge Cremes

If you're looking to get rid of belly fat, here's our advice: Stay away from anything "fudge-covered." These cookies are less covered in fudge and more covered in vegetable oils, sugar, and cornstarch.

Little Debbie Oatmeal Creme Pies

A "fluffy" creme sandwiched between two chewy oatmeal cookies—it certainly sounds sinful, and it kind of is. Not only is this Little Debbie cookie sandwich loaded with high fructose corn syrup, artificial flavor, and partially hydrogenated oil, but it's also high in sodium.

RELATED: 32 Popular Snacks That Have Disappeared

Snackwell's Devil's Food Cookie Cakes

These cookies don't contain high fructose corn syrup, but they're loaded with 14 grams of sugar. Beware of misleading health-food buzzwords that can actually get in the way of your quest for a better bod. For a healthier option, try one of these 9 Best Protein Cookies For Muscle Growth, According to Nutritionists.

Keebler E.L.Fudge Double Stuffed

Unfortunately, the Keebler Elves' powers of nutrition aren't that magical. These Double Stuffed E.L.Fudge cookies are full of diet-destroying sugar, fats, and calories.

Pepperidge Farm Milk Chocolate Milano

Milano cookies feel like an upscale treat, but a serving of these milk chocolate cookies serves up over a quarter of your daily recommended intake of added sugars. No, thank you!

RELATED: The Best & Worst Chips in 2021—Ranked!

Lance Choc-O Lunch Cookie Sandwiches

Any chance of these cookies beating out Oreos for a healthier nutrition profile was foiled by their packaging. They're branded as a "lunchtime snack," but eating a whole serving means your kids have downed nearly 55% of their recommended daily intake of added sugars and more than 20% of their daily intake of fat. Along with this diet disaster, watch out for these sneaky foods with bogus serving sizes.

Bauducco Sugar-Free Chocolate Wafers

They may be sugar-free, but that doesn't mean they're good for your belly. These wafers are sweetened with maltitol—a plant-based sweetener that a study in the International Journal of Dentistry has associated with stomach and abdominal pain, as well as excessive internal gas and flatulence. They also contain two of our worst sweeteners for weight loss—the gut-harming artificial sugars sucralose and acesulfame potassium.

Oreos

Oreos—both milk's and your bad gut bacteria's favorite cookie. That's because simple carbs and sugar molecules (of which you'll find 14 per Oreo serving) are the main source of fuel for pathogenic bacteria, fungus, and yeast, which can conquer and kill off the good bacteria that help keep your hunger hormones in check and that love-handle-inducing inflammation at bay.

RELATED: The Best & Worst Oreos in 2021—Ranked!

Double Stuf Oreo

If you can stick to a serving, Double Stuf is actually a slightly better choice for your bod when compared to the original version. But you're getting one less cookie in that portion size, so you'll have to fight that "just one more" urge even harder. Quiet that little voice in your head with our 14 Easy Steps to Crush Cravings.

Lorna Doone Shortbread Cookies

Although Lorna Doone's shortbread recipe was originally given to Nabisco by a Scottish employee from Pittsburgh, we doubt the version he passed on from his mother called for high fructose corn syrup, partially hydrogenated oils, and artificial flavor.

Nilla Wafers

These vanilla wafers may appear simple and innocent, but they're made with sugar, high fructose corn syrup, partially hydrogenated oils, artificial flavoring, and soy lecithin, which you really shouldn't need unless it's a chocolate treat.

RELATED: 7 Discontinued Cookies You'll Never See Again

Chips Ahoy! Candy Blasts Chocolate Chip

These candy-coated morsels may be bright, but they're likely to dull your mind, thanks to being coated in partially hydrogenated oils. Scientists have found that trans fats tend to turn solid once they're inside your body, where they jam up your arteries, including those in your brain. Multiple studies have found that those with the most trans fat in their blood have significantly worse cognitive performance, physically smaller brains, and impaired memory, compared to those who consume fewer trans fats.

Nutter Butter

If you have a peanut butter obsession, chances are good that you've indulged in Nutter Butters a time or two. Who can blame you? Nabisco truly nailed the sweet and crunchy combo. Nutritionally speaking, though, they're not top-notch. Chowing down on a package of these peanut-shaped cookies will set you back where it hurts, thanks to their empty calories, hydrogenated-oil fat, appetite-revving sodium, and blood-sugar-spiking sugar.

Pepperidge Farm Salted Caramel Milano Cookies

There are nine grams of sugar per two-cookie serving of these Milano cookies—and let's be real, there's a good chance you'll eat more than two. No thanks!

Fiber One Soft-Baked Chocolate Chunk Cookies

Although the idea of soft, chewy cookies reminds us of home, don't wallow in the nostalgia. These cookies may technically be classified as a "good source of fiber," but that doesn't mean they're a solid nutritional choice. They're made with chemically-bleached flour, inflammatory vegetable oils, artificial flavor, and TBHQ, a corrosion inhibitor used in biodiesel fuel. Try some of these high-fiber foods instead.

RELATED: We Tasted 6 Chocolate Chip Cookies & This Is the Best One

Chips Ahoy! with Reese's Peanut Butter Cups

The combination of chocolate chips and peanut-butter-cup chunks are an efficient way to derail your diet in less than a minute. Get back on track with these 15 ways to break your bad eating habits.

Keebler Fudge-Covered Coconut Dreams

We'll say it again: Be wary of any cookie that bills itself as fudge-covered. There are 12 grams of added sugars in every serving of these Keebler cookies.

Pepperidge Farm Brussels Cookies

These cookies may look thinner than Milanos, but don't let that confuse you into thinking they're a smart choice.

RELATED: 45 Best Snacks With 50 Calories Or Less

Chocolate Marshmallow Oreo Cookies

There's a reason multiple Oreo products made their way onto our list. They're full of artificial flavorings.

And if you're making cookies at home, don't miss The 30 Worst Mistakes You're Making When Baking Cookies.

Keebler Vienna Fingers

With high fructose corn syrup as an ingredient, these cookies shouldn't be on your grocery list.

Original Chips Ahoy!

These cookies aren't stuffed with brownies or topped with additional sugary ingredients, but that doesn't mean they're good for you. The original Chips Ahoy! cookies still contain 11 grams of sugar per serving and include high fructose corn syrup as an ingredient.

Pepperidge Farm Soft-Baked Montauk Milk Chocolate Cookies

With 3.5 grams of saturated fat in each cookie, these are better left on the shelf.

Newtons

Formerly known as Fig Newtons, Newtons cookies now come in flavors like strawberry and triple berry, in addition to the classic fig. These cookies have fewer calories and fat than some of the others on this list, but having 12 grams of sugar in each cookie hardly makes them a health food.

Walkers Shortbread Cookies

With just four grams of sugar per serving, these cookies are better than many of the others on this list. But they still have five grams of saturated fat in each individually-wrapped package, so proceed with caution.

For more healthy eating advice, check out these 14 Healthy Snacks That Will Actually Make You Feel Full.

The post 30 Worst Supermarket Cookies in America appeared first on Eat This Not That.

Sound familiar? If it does, you're not alone. You've likely experienced hanger—anger fueled by hunger—a phenomenon where people become grumpy and short-tempered (Read: turn into ravenous, crazy people) when they're overdue for a snack and their blood sugar is running low. It feels like your stomach is about to eat itself, your brain feels like it's in a fog, and your body feels drained. Not only is hanger extremely uncomfortable (for you and whomever the poor soul is who happens to be near you at the time), but it can also lead to heightened food cravings, putting you at risk of reaching for an unhealthy snack and making less-than-optimal food choices.

So, what is it that makes us like this and what's really going on when we're hangry—let's find out!

RELATED: Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians

Your Body Freaks Out About Where Its Reward Is

When we eat food, the region of our brain that processes pleasure and reward lights up as the fats and sugars of the meal release chemicals known as opioids that bind with receptors in the brain. You read that right. These are the same type of signaling chemicals as drugs. In turn, this triggers the release of dopamine, one of the feel-good hormones that regulate things like emotion, behavior, alertness, and impulsivity. It's the same hormone that is released when we fall in love, gamble, have sex, and partake in drugs and alcohol (and what ultimately plays a part in addiction). So, because consuming food is related to making you happy, your brain wants you to continuously repeat that pleasurable feeling. And you're keeping it from doing that. (Psst! When you do finally eat, check out these 23 Foods That Happy People Eat!)

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Your Stomach Yells at Your Brain to Eat

What happens when you don't get food? It all starts with ghrelin. When the stomach is empty, it releases ghrelin, the hunger hormone. Ghrelin is produced in the gut in response to your standard meal schedule—as well as at the mere sight or smell of food—and is designed to signal your brain that your body needs more energy or food. When ghrelin hits the brain, it hits areas that control your body's automatic processes, metabolism, and the reward center we just mentioned. When ghrelin causes all that stimulation, your brain has to listen. And it usually does so by making you eat food. So when you're depriving that sensation, you're really ticking off your brain.

Your Dopamine Levels Decrease

Ghrelin's role in controlling the reward center of your brain is pretty powerful, and, as it turns out, might be one of the contributing factors to your hangriness. According to a study in the journal Neuropharmacology, when researchers stimulated mice with systemic ghrelin (which should tell their brains to eat) but did not actually provide any food for them to nosh on, the dopamine levels in their brain didn't just stay the same, they actually decreased.

And That Low Dopamine Means Out-of-Control Emotions

Because dopamine is a neurotransmitter that aids in improving mental function and concentration, just that slight change in dopamine levels that you might experience by depriving yourself of food can affect your ability to concentrate and focus on daily work. Furthermore, this neurotransmitter is also in charge of keeping emotions in check, so low dopamine can mean you have less control over your anger.

Other people who have decreased levels of dopamine? People who are going through alcohol or drug withdrawals. And they commonly experience irritability, mental confusion, anxiety, agitation, and slowness in thought. So when you try to ignore your body's messages that you need to eat, your hanger may be coming from a place of addition and withdrawal.

The Same Gene Controls Hunger and Anger

Another reason you get hangry is also tied to the hunger hormone. After ghrelin is produced in the gut and travels to the brain, the brain then commands the release of a second hormone called neuropeptide Y, which stimulates appetite. This natural brain chemical has several functions, including increasing food intake as well as regulating anger and aggression, and it seems like the two are linked. According to a study in the journal Biological Psychiatry, people with high levels of neuropeptide Y in their cerebrospinal fluid had more measures of aggression and impulsivity as well as impulsive aggression. So it certainly makes sense that high levels of nY caused by hunger can lead people to become a bit hangry.

You're Low in Brainfood

While many hormonal changes contribute to hanger, basic body functions do as well. After we eat, our bodies digest food into its basic parts: protein to amino acids, fats to fatty acids, and carbs to glucose. Glucose is our body's primary unit of energy (followed by fatty acids or lipids). As our body digests glucose, it enters into the bloodstream to help feed our organs and tissues. After around 6 hours, your blood glucose levels become too low to provide adequate energy. While other organs can use different nutrients to continue to function, your brain critically depends on glucose. In fact, 25 percent of the energy you get from food is used for your brain alone. So when the sugar in your bloodstream goes down, so does your brainpower. Feel like you're lacking in mental acuity? Don't miss out on these 10 Best Brainpower-Boosting Secrets.

Even Your Brain Gets All Hangry

Low blood sugar can have a particularly large effect on high-level tasks and emotions that require the most amount of energy, like self-control and anger. When your brain lacks adequate fuel, the part of the brain responsible for curtailing angry impulses doesn't have enough resources to exert self-control. For example: In a study published in Proceedings of the National Academy of Sciences, researchers found that married couples get increasingly angry and mean towards one another—via pin pricking a spousal voodoo doll and blasting opponents with loud noises—when their blood sugar was low.

It's not just married couples either. Researchers at Florida State University who reviewed studies on the subject were able to link glucose with being the primary source of self-control. They found depressed glucose levels were associated with increased irritability around others, over-the-top anger, and general anxiety, while restoring glucose levels through either giving participants a sugary snack or upping their levels of insulin—the hormone which helps your body store glucose—were able to sufficiently improve self-control.

Your Levels of Stress Hormones Increase

If your blood-glucose levels fall far enough, your brain will perceive it as a life-threatening situation. In turn, your brain instructs several organs in your body to synthesize and release hormones that increase the amount of glucose in your bloodstream. This effect, called the glucose counter-regulatory response, causes your body to increase production of hormones that can directly signal the conversion of stored glycogen into glucose, like the hormone glucagon, but also the stress hormones adrenaline (aka epinephrine aka the fight-or-flight hormone) and cortisol—known as "the belly fat hormone" for its ability to trigger hunger and pull lipids from the bloodstream and store them in our fat cells.

These stress hormones are released in all sorts of stressful situations, not just during the stress of low blood glucose levels. And just as you might instinctively shout out in anger at someone when your stress hormones are heightened during a dangerous situation, the flood of adrenaline you get when you become hangry can promote a similar response. Feeling stressed in general? Don't miss these Teas for Weight Loss That Combat Stress!

You Lack Hormone Building Blocks

Even though your brain is attempting to use all of these hormones to alleviate your hunger, your body might not even have the proper building blocks to make these hormones. Dietary nutrients such as tyrosine, tryptophan, and choline provide the building blocks for certain mood-regulating neurotransmitters. The catch? Your body can only get these nutrients from food. You're probably familiar with choline, a nutrient found in egg yolks which is required to synthesize acetylcholine, the neurotransmitter that plays important roles in arousal, attention, motivation, and muscle-activation. High tyrosine levels allow neurons to manufacture dopamine, which we've already covered, and tryptophan is the precursor for serotonin, a calming neurotransmitter whose low levels are associated with aggressive behavior.

We're Not Eating Properly In General

Our bodies, like cars, need the proper fuel to survive and run efficiently. In this analogy, you probably guessed correctly that fuel is food, and in particular, the unit of energy is glucose. When we put the wrong types of fuels into our bodies, like highly processed foods such as refined sugars and carbs, we're not giving our body the proper nutrients it needs to function properly. If you rely on pro-inflammatory foods like fast food and processed junk, your body is most likely depleted in antioxidants and phytonutrients from fruits and veggies that help our bodies rid themselves of toxic metabolites.

The moment our digestion stops, our body goes through a period of "cleaning" where our tissues release toxic substances into circulation for removal. Without free-radical-fighting antioxidants to clear them out, your cells have to store these toxic products that build up in the body. A study in Nutrition Journal found that people who were on a low nutrient diet were more likely to feel hungry after a meal and were also more irritable when hungry, as opposed to those on a high-nutrient diet. The researchers speculated that our bodies can become addicted to these toxic metabolites, so when some people feel weak, headachy, tired, or mentally dull after a meal they might confuse it with hunger, but what they really could be experiencing is withdrawal symptoms.

So What Can You Do About It?

As you can see, there are several different pathways and mechanisms at play that might be contributing to your anger when you're hungry. But lucky for you, the only thing you need to focus on is stuffing your face! While you may have a hankering for the fastest, easiest kind of fuel—like soda or chips—know that grabbing a smoothie or handful of nuts is just as easy. Junky, processed foods may satisfy you right away, but they'll unavoidably lead to spikes in blood glucose levels that come crashing down—fast. Leaving you even hangrier. Be sure to reach for nutrient-rich, satiating foods high in healthy fats, protein, and fiber.

RELATED: Are You Unhappy? Walk This Far Before Breakfast, Says Science

The post What Happens To Your Body When You're Hangry appeared first on Eat This Not That.

Before you can boost your metabolism, you have to identify the daily habits you're undertaking that are likely to blame for slowing it down. Below, find out which metabolism-sabotaging mistakes you're making and a few of our best tips to reverse the damage. Rid yourself of these mistakes, and to really keep yourself on track, try these Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

You're Not Eating Enough

While, yes, the only way to drop weight is by burning fewer calories than you consume, but that doesn't mean you should be depriving your body of food.

"In an attempt for quick, noticeable weight loss, many people wrongfully believe that eating as few calories as possible is the best solution," explains Lisa Moskovitz, RD, CDN. "Not only can this lead to numerous nutritional deficiencies as the body is getting less food overall, it can actually have the opposite effect on weight loss," she elaborates. When you take in too few calories, it forces your body into starvation mode, which causes your body to use muscle mass as fuel. It also decreases the rate of your metabolism and calorie burn to conserve energy.

Eat This! Tip: You don't have to cut calories like crazy. Just check out our exclusive report: 30 Ways to Eat More But Weigh Less.

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You Always Unwind With a Drink

It's time to find another way to relax and unwind after a stressful day at work. While drinking in moderation every so often won't do too much harm to your waistline, making it a habit can slow down your metabolic rate. Why?

"When a person drinks, acetaldehyde (a highly toxic substance) is formed," says Los Angeles-based nutritionist Seth Santoro, CHHC. "The body spends time trying to detoxify itself rather than burn calories." Researchers have found that boozing can decrease the body's fat-burning ability by up to 73%! Even worse, Santoro adds that drinking alcohol can impair protein synthesis and anabolic (muscle-building) hormones, which can stifle your tone-up goals.

You Skimp On Protein

Muscle is more metabolically active than fat. That means muscle not only makes you look toned, but it also helps you burn more calories—whether you're working out or just lounging around watching a movie. While you'll have to do resistance training to build muscle to begin with, if you don't pair your gym time with consumption of enough protein, your body won't be able to build muscle mass.

Eat This! Tip: Protein needs differ by individual, but consuming 0.8 to 1 gram of protein per kilogram of body weight each day is typically sufficient to fuel weight loss, says Leah Kaufman, MS, RD, CDN, a New York City-based Dietitian. For a 130-pound (58 kilogram) person, that would equal between 46 and 58 grams of protein per day. Looking for ways to eat more of the muscle-building macro? Check out these 25 Ways to Increase Your Protein Intake.

You Go to Bed Late and Wake Up Early

Even if you're eating right and working out, being chronically sleep-deprived may be the reason your metabolism is slowing down. "A lack of sleep can cause several metabolic problems," says Santoro. "It can cause you to burn fewer calories, lack appetite control and experience an increase in cortisol levels, a hormone which stores fat."

Eat This! Tip: If you're looking to get into a better sleep routine, look no further than The Sleep Diet: 7 Habits of Highly-Rested People.

You Sit All Day

Our desk jobs are making us fat—and it's not just because of those office cupcakes. When you sit all day at work, your body isn't engaging or using your muscles as much as it would be if your were walking around. Because we aren't using our bodies, we begin to lose muscle mass and our resting metabolism slows.

Eat This! Tip: You don't have to give your two weeks' notice to rev up your metabolism. Simply getting up from your chair and taking a two-minute walk once every hour can do the trick, says Albert R. Matheny IV, RD, CSCS, Co-Founder of SoHo Strength Lab. He sites a recent study which found these short bursts of walking helped to maintain stable insulin levels, which means your body will be able to use calories for energy rather than just store them as fat. Set your phone alarm to go off once every hour so you don't forget to take a break.

You Drink Your Water Plain

Water is delicious on its own, but if you're only drinking it plain, you could be missing out on some serious metabolism-boosting benefits. To get even more bang for your hydrating buck, warm up your water and steep a green tea bag in it. Researchers find that this leaf is particularly efficient at blasting flab thanks to its concentration of catechins: a group of antioxidative compounds that fry adipose tissue by revving the metabolism, increasing the release of flab from fat cells, then speeding up the liver's fat-burning capacity.

You're Constantly On Edge

Whether it's due to a traffic jam, your kids' overlapping sports schedules, or a huge project due at work, stress can be a huge weight on your shoulders—as well as the reason you've packed a huge amount of weight onto your hips. According to research published in the journal Biological Psychiatry, stress can make the body metabolize food more slowly and can cause sleep disturbances. (And as we mentioned above, when you don't sleep well, your metabolism suffers.)

Eat This! Tip: Looking to take a breather and ease away the stress? Check out our report: How to Relax So Healthy Eating Works.

You Nap Frequently

While taking a nap once in a while is fine, doing it every day may be slowing down your metabolism. University of Colorado at Boulder researchers found that people burned 52 to 59 fewer calories when they slept during the day than they did while catching their zzz's in the evening. The researchers believe this mess-up in metabolism is likely because the flipped sleep schedule messed with participants' natural circadian rhythms, the body's internal clock that plays a major role in metabolism function.

Your First Drink of the Day is Coffee

We're not knocking coffee. We're just saying you shouldn't wait an hour or so after waking to hit up your local barista for your first drink of the day. According to New York-based dietician Lisa Jubilee, MS, CDN, one of the easiest ways to give your metabolism a jolt is to drink 2 cups of water shortly after waking. Why? During sleep, your body's metabolic function slows, and your body just went around eight hours without fluids. Jubilee suggests rehydrating before stressing your body with any other food or drink: "My clients who have implemented this report less bloating, more energy, and a smaller appetite," she says

You're Following A Strict Low-Carb Diet

Yes, low-carb diets are more effective for short-term weight loss than low-fat diets, but that doesn't mean you should take it to the extreme. Carbs actually help your body metabolize protein and use it to build muscle because they're a source of energy. Without carbs, your muscles can't grow. With less muscle mass, you'll burn fewer calories at rest. But that's not all. With your muscles starved of energy, you won't be able to exercise as intensely as you otherwise would. And that means fewer calories burned while active.

Eat This! Tip: Have a serving of oatmeal, half a sweet potato, or cup of brown rice prior to working out to give your muscles the fuel they need.

You Snack On Chips Instead of Nuts

Chips are a standard snack, but if they're your go-to you might be dampening your metabolism's efficiency. Chips are largely devoid of nutrients, giving nothing to your hungry body except for something to chew. Instead, snack on a handful of nuts. The polyunsaturated fatty acids (PUFAs) found in walnuts have been found to enhance the activity of certain genes that control fat burning, meaning that a nutty snacker may burn more calories throughout the day than one who grabs another type of lower cal snack, according to a review published in The American Journal of Clinical Nutrition.

You Don't Consume Enough Calcium

Calcium plays a key role in regulating the way your body metabolizes food. Specifically, it determines whether you burn calories or sport them as a flat tire around your midsection. According to research conducted at the Nutrition Institute at the University of Tennessee at Knoxville, a diet that's high in calcium could help you burn more fat.

Eat This! Tip: While dairy is a great source of calcium, it's not the only way to get the mineral into your diet. Kale is among one of these 20 Calcium-Rich Foods That Aren't Dairy.

You Don't Refuel After Workouts

You may not feel hungry after sweating it out, but that doesn't mean you shouldn't eat a snack. Pumping iron is meant to help your muscles grow, but to do that, your body actually breaks down muscle fibers first. After breaking down muscle fibers, your body repairs and replaces these damaged fibers to form new, stronger muscle protein strands. To repair, your body needs fuel. And that's why eating the right mix of nutrients within an hour after you finish your sweat sesh will help your muscles recover properly, which is essential for increasing metabolism-boosting lean muscle mass.

You Missed Out on Probiotics

Yet another reason you should grab that Greek yogurt: The good bacteria in probiotic foods can help improve your immune system, increase fat burn, and ramp up your metabolism, according to a 2015 review published in Diabetes & Metabolism Journal.

And You Don't Know About Prebiotics

In order for the good gut bacteria, probiotics, to do their job properly, they need a source of fuel. Unfortunately, many Americans aren't eating foods that contain this fuel, which happens to be fiber. That's because we eat many refined carbs that have their nutrients and fibers stripped from them and fewer high-fiber foods.

Eat This! Tip: You can read up about prebiotics and some of the best sources in our exclusive report: Prebiotics: 15 Foods For Your Probiotic Efforts.

You Don't See The Sun

Since most of us are glued to our desks, we rarely see the sun. And when we do, we often put sunscreen on. If this sounds like it happens to you, you may be suffering from a Vitamin D deficiency—and your metabolism could be taking a hit. That's because Vitamin D is essential for preserving metabolism-revving muscle tissue, according to a review in the journal Therapeutic Advances in Chronic Disease.

Eat This! Tip: You can get Vitamin D from your diet or from the sun. Diet-wise, a 3.5-ounce serving of wild salmon provides 90 percent of your recommended daily value (400 IU) of the vitamin while 2 eggs provide 22 percent. Additionally, exposing your full torso to the sun for 30 minutes produces approximately 10,000 IU.

You Don't Have an Eating Schedule

You may have a busy work schedule, but don't let that get in the way of your eating schedule. A 2012 Hebrew University study found that when mice were fed high-fat foods sporadically, they gained more weight than mice that ate a similar diet on a regular schedule. Experts suspect that eating at the same times every day trains the body to burn more calories between meals.

You Always Opt for Conventional Foods

Among the 20 Foods You Should Always Splurge On are the organic versions of pesticide-ridden produce. That's because a recent Canadian study found that chemicals in pesticides, called organochlorines, can mess with your body's energy-burning process and make it more difficult to lose weight. The researchers found that dieters who ate the most toxins experienced a greater-than-normal dip in metabolism and had a harder time losing weight. Experts, like Dr. Whitney S. Goldner of the University of Nebraska Medical Center, note that a growing body of evidence supports a link between exposure to pesticides and thyroid problems. (The thyroid is a gland in your neck that regulates your metabolism.)

You Buy Sea Salt

More on your thyroid: this metabolism-regulating gland needs a specific micronutrient to function: iodine. If you don't have enough iodine, your thyroid is unable to produce thyroid hormones, and your metabolism can grind to a screeching halt. The good news: most table salt is iodized. The bad news: if you like fancy sea salt, you're likely not getting enough iodine in your diet.

You End Every Meal With a Sweet

No, you don't need to finish every meal with a sugary treat. When you do, your blood glucose levels spike and the excess sugar your body doesn't need for energy is very quickly absorbed into your system and stored as fat. Both of these mechanisms put the brakes on your metabolism.

Eat This! Tip: Slash your intake of the sweet stuff with these 30 Easy Ways to Stop Eating So Much Sugar. And if you need a little sweetness, try munching on berries. Because they typically have an equal amount of fiber as sugar, your blood glucose levels won't spike as much after eating them compared to if you had fiber-free candy.

You Only Eat White Carbs

Pizza, pasta, crackers, chips—you name it. Those foods are found in most Americans' diets. The issue here is that they're all made with refined carbs. Refined carbs are stripped of their fiber, a macronutrient that our body has to work hard to digest. Because it requires more energy to break down, it forces our body to increase its metabolism. So when you eat too many white, refined carbs, and too few complex carbs that have their fiber intact, you're left with a slower metabolism.

You Eat Mostly Packaged Foods

Packaged foods are riddled with preservatives and additives to extend their shelf-life. (For example, many of General Mills' cereals contain BHT: a petroleum-derived synthetic preservative that the company is in the process of removing from their products.) This helps big food companies rake in the dough, but it also makes you pack dough onto your belly. Studies show that mice that have had sustained exposure to chemical preservatives develop significant abdominal weight gain, early insulin resistance, and type 2 diabetes—three symptoms of metabolic disease. Limiting your exposure to dietary toxins and processed foods will help keep your metabolism revved.

Your Workouts Are Too Long

Contrary to what you might think, longer runs don't always equate to more weight loss. In fact, the shortest workouts might confer the most benefits to those looking to lose weight. Australian researchers recently found that shorter duration workouts at a higher intensity, also known as High-Intensity Interval Training (or HIIT), helped women lose more weight than long, steady cardio workouts. According to their study, women who performed a 20-minute HIIT workout three times per week shed nearly 6 pounds more than those who exercised for 40 minutes three times a week at a steady pace. Why? The researchers explain that while HIIT is of shorter duration than a regular cardio workout, it results in greater post-exercise oxygen consumption, meaning that you continue burning calories (and boost your metabolism) for a longer period of time afterward.

You Run on Caffeine

Even though some studies have found that drinking caffeine in the AM can boost your metabolism, that doesn't mean you should be drinking it all day long. Not only will caffeine late in the day interrupt your ability to fall asleep (and sleep is essential to a fully-functioning metabolism), but nutritionist Amy Shapiro MS, RD, CDN, also says that guzzling caffeinated drinks will stifle your appetite. Caffeine is a natural appetite suppressant. If you're constantly drinking it, you may not eat enough during the day. "Not eating enough throughout the day can make your metabolism sluggish," Shapiro says. "By the time you eat dinner, instead of immediately using that food for energy, your body is aggressively storing it as fat, just in case it will be deprived again."

You Keep Your Bedroom Warm

Turn down your thermostat. Researchers at the National Institutes of Health found that participants who slept in bedrooms set to a cool to 66°F for a month doubled the amount of brown adipose cells. These brown tissue is a type of fat that burns calories rather than stores them. "Brown fat becomes more active in cooler temperatures to help keep us warm," explains Aaron Cypess, MD, an endocrinologist at the NIH. The take-home? Sleeping in cooler temps is going to help to stoke your metabolism. So chill out to get lean.

You Don't Carry A Water Bottle With You

Water is an essential component of hundreds of metabolic reactions. If you don't drink enough water and let your body become dehydrated, you automatically set yourself up for a slower metabolism. By simply drinking about 14 ounces of water, you can briefly increase your metabolic rate by 30 percent, according to a study published in the Journal of Clinical Endocrinology and Metabolism. That's why a portable water bottle is one of our 21 Tools That Help You Blast Fat and Lose Weight.

The post 26 Worst Habits Slowing Your Metabolism, Says Science appeared first on Eat This Not That.