Speaking of pistachios... while nuts are definitely a nutritious, protein-and healthy fat-packed snack, they do serve up a nice amount of calories too. If you love snacking on nuts, try switching to seeds to shed pounds, recommends Batayneh. “Seeds and nuts contain about the same number of calories per serving (most have between 140 and 180) but because of seeds’ smaller size, you may end up eating less.” In fact, one study published in the Journal of the American Dietetic Association found that participants who ate cut up candies, as opposed to whole candies, consumed 60 fewer calories, Batayneh says. “Both groups ate about the same number of pieces, leading researchers to believe that the quantity of a snack, and not necessarily the calorie content, may drive eating behaviors.”
Your daily game plan: Switching from a handful of walnuts (about 200 calories) to a handful (or two tablespoons) of sunflower seeds (about 94 calories) can shave off 106 calories from your daily snack, and help you shed almost a pound by the end of the month.