Snack Smarter, Not Harder: 31 Healthy Snacks That Will Help You Lose Weight

People on their weight loss journey are cautious about their dietary choices. This is why most people avoid snacking between meals despite feeling the urge to do so. Making healthy food choices is beneficial for weight reduction, but depriving yourself of snacks might make it harder to stick to your diet. This can result in cravings that cause you to gain weight.

Snacking refers to eating food during the day in addition to primary meals. Although snacking is usually thought to impede your weight loss efforts, there is some evidence supporting the weight loss effects of snacking. 

You may wonder if you can snack and still lose weight. There are various factors that impact the weight loss effect of snacking. If you learn about them and plan your snack ahead, you can achieve your weight loss goals while snacking. This article suggests 30 healthy snacks that can help you lose weight.

Does Snacking Help with Weight loss?

Snacking is very common among individuals around the world. Most snacks comprise small food portions distributed between meals. Snacking on unhealthy foods leads to weight gain and increases the risk of various health hazards. But when you snack on nutrient-rich foods in optimal portions throughout the day, you can lose weight steadily.

With a suitable strategy, you can make snacks an important part of your weight-loss plan. Increasing your meal frequency through snacking can help regulate hunger and aid in weight loss. A 2015 meta-analysis published in the Nutrition Reviews found that small, frequent meals enhanced fat loss, reduced body fat percentage, and increased fat-free mass in subjects.    

Snacking can also help to increase the consumption of nutrient-rich foods. Most people consume low nutrients, thus having an increased risk of nutrient deficiencies. Nutrient deficiency slows the metabolism, thereby hindering your weight loss efforts. Snacking can thus support your weight loss by improving the intake of nutrients.

How Should You Snack to Lose Weight?

When you plan your snack for weight loss, you should consider some significant factors that can impact the weight loss effects of snacking. Every individual has a unique body composition and daily dietary needs. Therefore, it is important to plan your snacks based on your nutritional requirements per day, goals, and food preference. 

We have listed below a few important considerations while planning your snacks:

• High Fiber Content: Fiber is an essential nutrient that increases feelings of satiety and regulates calorie consumption. You have to consume fewer calories than your body expends a day to reduce body fat. Snacking on foods that contain fiber can help regulate your calorie intake and aid in weight loss.
• High Protein Content: Protein is a vital macronutrient that increases satiety and improves metabolism. When you have a fast metabolism, your body can burn more calories even at rest. Snacking on protein-rich foods can increase your energy levels and suppress appetite, thus promoting fat loss.
• Choose Foods with Low Glycemic Index: It is better to snack on foods with a low glycemic index for weight loss. When you consume foods with a low glycemic index, you have a reduced risk of blood sugar spikes. Spikes in blood sugar make people hungrier and may cause weight gain.
• Select Foods High in Water: Snacking on foods high in water keeps you hydrated and lowers your appetite, thus modulating food consumption. When you snack on foods high in water, you can consume fewer calories, thus supporting weight loss.

30 Healthy Snacks for Weight Loss?

Snacking on healthy foods can aid in weight loss. If you include healthy snacks in your diet, you can have control over your meals and consume fewer calories per day, which supports your weight loss efforts. We provide below 30 healthy and delicious snacks that can promote weight loss.

Apple with Peanut Butter

Apple is rich in soluble fiber and water. Peanut is loaded with plant-based protein, fiber, and healthy fats. You can enjoy a crunchy and nutritious snack by combining apples with peanut butter. If you use store-bought peanut butter, be sure to read the nutritional information and choose a variety with less sugar and fat. 

Apples and peanut butter have the following number of calories, according to the USDA: 

• 100g of apples: 52 calories
• One tablespoon or 16g of peanut butter: 94 calories

Mixed Nuts

When it comes to healthy snacks, you can’t go wrong with nuts. Apart from being tasty, nuts contain a variety of nutrients and thus offer numerous health benefits. Eating nuts can increase fuller fillings and reduce calorie intake. 

There is a wide variety of nuts available for consumption, including almonds, Brazil nuts, walnuts, cashews, pistachios, and pine nuts. You can consume one ounce or ¼ cup of mixed nuts a day for weight loss.

Nutrients in nuts include fiber, minerals, protein, fat, vitamins, and phenolic compounds.

Greek Yogurt and Berries

Greek yogurt is low in sugar when compared with other yogurt varieties, making it suitable for weight loss. Berries, including strawberries, blackberries, and blueberries, are packed with antioxidants, which reduces the risk of multiple health hazards. The probiotics in Greek yogurt are beneficial for gut health, which supports your weight loss goals.

• 100 g of Greek yogurt contains 85g of water, 10.3 g of protein, and 59 calories.
• Berries are loaded with nutrients like fiber, vitamin C, iron, and B vitamins.

Cottage Cheese and Fruit

Cottage cheese with fruit is a nutrient-dense snack that can support your weight loss. When choosing cottage cheese, it is best to go for low-fat varieties that are loaded with other essential nutrients. 

One cup of low-fat cottage cheese has the following:

• Calories: 91
• Protein: 24g

Fruits are rich in fiber and water content. You can combine cottage cheese with tropical fruits like watermelon, pineapple, and papaya to enjoy its nutritional advantages with a delicious flavor.

Kale Chips

You can swap your regular ships with healthy Kale chips. Kale is loaded with fiber, minerals, and antioxidants like lutein, beta-carotene, and zeaxanthin. This green veggie is found to lower plasma glucose levels in subjects. Having lower plasma glucose levels helps with your weight loss. When you combine Kale chips with olive oil, you can enjoy a filling and balanced snack. 

A serving of baked kale chips contains only 50 calories, making them suitable for weight loss.

Dark Chocolate and Almonds

Almonds contain healthy fats, protein, and fiber, and dark chocolate is packed with antioxidants and minerals like iron, zinc, and magnesium. Dark chocolate and almonds are a great combo for a heart-healthy and satiating snack. Including a moderate portion of this snack in your diet can support your weight loss efforts.

Celery Sticks with Cream Cheese

When you combine celery sticks with cream cheese, you can enjoy a low-carb, crunch, and creamy snack that can help keep you full. Celery sticks with cream cheese are a fiber-packed snack that increases fuller feelings and helps reduce calorie consumption. If you snack on five small celery sticks and one ounce of cream cheese, you’ll get around 100 calories.

Cherry Tomatoes with Mozzarella

Tomatoes are rich in vitamins and minerals like vitamin C, vitamin K, vitamin A, potassium, and folate. 100g of tomatoes contain 18 calories, which is low when compared to other foods. The antioxidants in tomatoes help reduce the risk of heart problems and certain cancers. 

Since tomatoes are low in carbs and rich in fiber, making it a healthy choice for weight loss. Tomatoes with mozzarella cheese is a great snack, and this combo is a great way to add more veggies to your diet. You can boost the protein, fiber, and healthy fats in this snack by adding balsamic vinegar and olive oil.

Hard-Boiled Eggs

If you want to increase your protein intake, you should consider eating eggs because of their high-protein content. Eggs can be a healthy addition to your calorie-restriction diet. When consumed in moderation, eggs provide a variety of nutrients like iron, folate, choline, vitamin A, vitamin D, and vitamin E and aid in weight loss.

Snacking on hard-boiled eggs can increase fuller feelings and regulate food consumption. Studies show that including eggs in the diet enhances weight loss when combined with an energy-deficit diet.

One large hard-boiled egg or 50g of an egg contains 78 calories and 7g of protein.

Beef Jerky

Beef jerky is a healthy, high-protein snack that you can consume in moderation during weight loss. One ounce or 28g of beef jerky contains:

• Calories: 116
• Protein: 9.4g
• Fiber: 0.5g
• Carbs: 3.1g
• Fat: 7.3g

Beef jerky is also packed with vitamins and minerals like vitamin B12, zinc, phosphorus, folate, iron, copper, choline, potassium, selenium, thiamine, magnesium, niacin, and riboflavin. When you buy beef jerky, choose the one with low sodium and sugar content.

Protein Smoothie

Consuming protein smoothies is a convenient way to increase your protein intake. You can make a protein smoothie with fruits, veggies, and healthy fats like nut butter or chia seeds. A high-protein snack can increase fuller feelings and help you consume fewer calories. There is a wide range of protein powders available for purchase in the market. You can choose the one that suits your daily nutritional requirements and weight loss goals.

Whole Wheat Toast with Canned Fish

Canned fish are high in omega-3 fatty acids, which support your cardiovascular health. A slice of whole wheat bread contains 3.6g of protein, 1.9g of dietary fiber, and 69 calories. The combination of whole wheat toast and canned fish can make for a really wholesome snack that will keep you satisfied until your next meal.

Oatmeal

When it comes to a healthy snack for weight loss, oatmeal is a great choice because of its high protein and high fiber content. You can enjoy a smaller portion of this snack between your meals. There can be different toppings to your oatmeal based on your taste preference, such as you can add fruits, cinnamon, and cocoa powder for a sweet version. For savory oatmeal, you can add avocados, eggs, and vegetables like mushrooms or tomatoes.

Homemade Trail Mix

You can make a trail mix by mixing dried fruits and nuts that suit your daily nutritional needs and preference. Dried fruits and nuts provide nutrients like fiber, protein, and healthy fats. It is best to add dried fruits that contain no added sugar to the mix. While you snack on homemade trail mix, be mindful of your portion size to lose weight steadily.

Olives with Feta Cheese

Olives are loaded with antioxidants and heart-healthy monounsaturated fats. They remain an important part of the Mediterranean diet. When you combine olives with feta cheese, you can enjoy a Greek-inspired snack that’s high in protein and healthy fats. You can also eat them with whole wheat bread to increase fiber intake.

Popcorn

You can consider snacking on air-popped popcorn. A 3-cup serving of air-popped popcorn contains 4g of fiber, 3g of protein, and 110 calories. If you wish to add flavor, you can add a little bit of olive oil or Parmesan cheese.

Roasted Chickpeas

Chickpeas are packed with fiber and plant-based protein. Roasted chickpeas are a healthy and crunchy snack that keeps you full until your next meal. You can easily prepare this healthy snack at home and enjoy its flavors.

Cantaloupe Slices Wrapped in Prosciutto

Fruits are healthy additions to your diet. Cantaloupe is a nutritious fruit that contains nutrients like fiber, vitamin A, and vitamin C. When combined with prosciutto, cantaloupe turns into a balanced and delicious snack. A moderate serving of the sweet-and-salty snack has less than 180 calories.

Pear Slices with Ricotta Cheese

When you combine pear slices with ricotta cheese, you can enjoy a filling snack with a sweet taste and creamy texture. A 100g serving of this snack contains 117 calories, 1.83g of dietary fiber, and 5.18g of protein. 

Chia Pudding

Chia seeds are great for weight loss because they are packed with fiber, omega-3 fatty acids, and plant-based protein. When soaked in water, they form a jelly-like substance, making them a suitable component for puddings.

Chia seeds have the capacity to hold up to ten times their weight in water, which allows them to expand in the stomach and keep you satiated. You can make chia pudding with mixed berries, unsweetened almond milk, chia seeds, and half a tablespoon of peanut butter. 

Red Bell Pepper with Guacamole

Combining red bell peppers with guacamole makes it a nutritious snack that can keep you feeling full until your next meal. Red bell peppers are rich in antioxidants. Guacamole is an avocado-based dip that is packed with healthy fats, fiber, vitamins A, B, and C, phosphorus, and potassium. You can stay under 200 calories per day by having this snack of one large red bell pepper and three ounces of guacamole.

Carrot and Hummus

Hummus is a rich source of fiber and protein, thus making you feel satiated and consume fewer calories. Carrots contain beta carotene, which is good for eye health, the immune system, and cholesterol. Eating veggies like carrots can help manage your hunger and regulate food consumption, thus supporting weight loss.

• Two tablespoons of hummus: 50 calories
• 100g of carrots: 41 calories

A Protein Bar

Including high-protein foods in your diet can increase feelings of satiety and support your weight loss. A protein bar is an easy healthy snack option that provides protein, fiber, and healthy fats. While purchasing protein bars, opt for the ones with fewer added sugars. A protein bar contains roughly around 190 calories. So, when snacking on protein bars, keep your portion size in mind to help you reach your weight loss goals.

English Muffin with Avocado

Avocados are rich sources of healthy fats, vitamin C, vitamin E, vitamin B6, potassium, folate, and magnesium. A whole medium-sized avocado contains 240 calories. When you pair avocado with a whole-grain English muffin, you will have a satiety feeling because of its fiber content. Snacking on a whole-grain English muffin and avocado can increase fuller feelings and support your weight loss goals.

Almonds with Pomegranate Seeds

Pomegranate seeds are low in fat and calories, making them suitable for weight loss. Consuming nuts can keep you full until your next meal. Almonds and pomegranate seeds provide nutrients like calcium, magnesium, phosphorus, potassium, and vitamin C. Pomegranate seeds are rich in antioxidants that combat free radical damage and reduce the risk of many chronic conditions.

Baked Sweet Potato with Nut or Seed Butter

When you pair baked sweet potatoes with nut or seed butter, you can enjoy the nutritious snack’s sweet flavor and nutritional advantages. Sweet potatoes are loaded with fiber but low in calories, making them a suitable choice for weight loss.

Mini Frittatas

Eggs are rich sources of protein that can speed up your metabolism and increase fuller feelings. When you consume protein-rich foods like eggs, you can have control over your hunger and maintain your weight loss. If you get tired of eating hard-boiled eggs, make mini frittatas and consume them in moderation to sustain your weight loss.

Dessert Hummus with Fruit

This sweet hummus may be made by blending chickpeas with vanilla extract, unsweetened cocoa powder, and a few drops of maple syrup. Chickpeas used in making this snack are loaded with fiber and protein that will keep you full for long hours. If you decide to go for store-bought hummus, then choose the ones with fewer added sugars.

Steamed Edamame

Edamame is a rich source of plant-based protein and fiber, both of which can increase feelings of satiety and regulate food consumption. When you snack on steamed edamame, you can enjoy the nutritional advantages of the soybeans used in this snack.

A ½ cup serving of edamame contains:

• Calories: 65
• Protein: 6g
• Fat: 3g

Roasted Pumpkin Seeds 

Pumpkin seeds are rich sources of plant-based protein, vitamins, minerals, and antioxidants. You can roast pumpkin seeds with a little olive oil and a pinch of Himalayan sea salt. Eating them in moderation can help with your weight loss efforts. 

Final Thoughts

You can replace high-processed and less nutritious foods with healthy, low-calorie foods in your diet for weight loss. Making healthy swaps can help you achieve your weight loss goals. Snacking on healthy foods at moderate levels can keep you satiated until your next meal.

You can snack on these easy, healthy foods to meet your daily dietary needs. Including a wide variety of nutritious foods in your diet can help maintain your consistency and achieve your weight loss goals.

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