Finding healthy snacks is crucial for anyone aiming to lose weight. The best foods for weight loss are packed with fiber, protein, and essential nutrients. These components help you feel full and satisfied between meals, preventing overeating and supporting your weight management goals. This guide will walk you through delicious and nutritious snack options that can seamlessly fit into your weight loss plan.
1. Bananas and Peanut Butter
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Peanut butter is known to positively impact blood fats and can be a great addition to a healthy weight loss diet. Bananas are a fantastic source of potassium, a vital nutrient for nerve and muscle function. While one banana won’t cover your entire daily potassium requirement, it’s a great start.
Spread about 1 tablespoon of natural peanut butter on a banana. The natural carbohydrates in bananas provide a quick energy boost, while the protein from peanut butter ensures sustained energy levels. When choosing peanut butter, always check the ingredient list to avoid products with added oils or preservatives.
2. Celery Sticks and Cream Cheese
Celery sticks are a low-calorie carbohydrate source, with just 11.2 calories for two medium stalks. They are also rich in dietary fiber, folate, and vitamin K. Folate is essential for tissue formation, red blood cell production, and DNA synthesis. Vitamin K plays a critical role in blood clotting and bone health, especially in older adults.
Pair your celery sticks with 1 to 2 tablespoons (about 1 ounce) of cream cheese, adding approximately 99.2 calories. Be mindful that cream cheese contains both saturated and unsaturated fats. Unsaturated fats are beneficial for heart health, while saturated fats, when consumed in excess, can increase heart disease risk and contribute to weight gain. Opt for low-fat or plant-based cream cheese options to reduce your saturated fat intake.
3. Dark Chocolate and Almonds
Dark chocolate with a 70-85% cacao content provides about 170 calories per ounce and is rich in antioxidants, particularly flavonoids. These antioxidants help protect your cells from oxidative stress, a process that can lead to premature aging and conditions like cancer and heart disease.
Combine dark chocolate with a handful of almonds (about 164 calories per ounce). Almonds are a source of healthy fats that aid in managing LDL cholesterol levels. Maintaining healthy LDL (“bad”) cholesterol levels is crucial for preventing heart disease.
4. Greek Yogurt With Raspberries and Honey
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This snack combination offers a balanced mix of fiber, healthy fats, and protein, perfect for combating afternoon energy dips. Greek yogurt contains significantly more protein than regular yogurt. High-protein diets are known to promote satiety, keeping you feeling fuller for longer periods.
Top your Greek yogurt with raspberries for an added boost of fiber, which aids in digestion and increases fullness. A touch of honey provides natural sweetness. To prepare this snack, combine a single-serving container of Greek yogurt, 1 cup of raspberries, and a half-tablespoon of honey.
5. Grapes and Walnuts
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Purple grapes are rich in anthocyanins, pigments that may contribute to weight loss. Anthocyanins are also found in other berries like blueberries, mulberries, and strawberries. Walnuts have also been linked to promoting weight loss, particularly in individuals who are overweight. Additionally, walnuts can have positive effects on blood pressure and LDL cholesterol.
Enjoy 1 cup of grapes with a handful of walnuts for a satisfying snack rich in fiber, healthy fats, protein, and natural sugars.
6. Hummus and Vegetables
Hummus is made from chickpeas, a great plant-based protein source. Protein is essential for various bodily functions, including growth and repair. Two tablespoons of hummus provide 2.4 grams of protein and about 71.2 calories.
Pair hummus with fresh vegetables like celery, cucumbers, or carrots to increase your fiber intake. This combination is not only healthy but also satisfying and can help manage hunger effectively.
7. KIND Bar
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KIND Healthy Grains Bars contain whole grains like amaranth, buckwheat, millet, oats, and quinoa. Whole grains are excellent sources of fiber, which can lower the risk of heart disease, diabetes, and stroke.
A KIND Bar makes for a convenient on-the-go snack. One bar, a single serving, contains about 150 calories. These bars are also gluten-free, making them suitable for individuals with celiac disease or gluten intolerance.
8. Edamame Hummus
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Edamame hummus, made from soybeans, is a rich source of both fiber and protein. These nutrients contribute to prolonged satiety, helping you feel full longer.
If you’re craving chips and dip but want a healthier option, try pairing edamame hummus with buckwheat crackers. Buckwheat has been associated with potential health benefits, including protection against gallstones, hypertension, heart disease, and obesity.
9. Wheat Thins and Cottage Cheese
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Cottage cheese, a dairy product, may aid in weight loss. Increasing dairy intake can help reduce body fat while preserving lean muscle mass, especially when calorie intake is reduced.
Dip 10 Wheat Thins into a half-cup serving of 2% fat cottage cheese, providing about 11.5 grams of protein, or enjoy them side-by-side. The combination of fat and protein will keep you satisfied until your next meal.
10. Mediterranean Hummus Tray
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Cucumbers, hummus, and olives are all high in fiber and low in fat, making them an excellent combination for a snack that feels substantial. Cucumbers have high water content, which helps maintain hydration and promotes fullness.
Hummus is beneficial for weight management, heart health, and blood sugar regulation. While olives may not directly contribute to weight loss, they are rich in monounsaturated fats, which are known to protect against heart disease and inflammation.
Include 1 cup of cucumber slices, 4 tablespoons of hummus, and about four kalamata olives for a balanced snack. Be mindful of olive consumption if you are on a low-sodium diet due to their high sodium content.
11. Oatmeal and Blueberries
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Oats are a great choice for a hearty and healthy snack at any time of the day. They are packed with fiber and help regulate blood sugar levels, ensuring stable energy. Oats can also contribute to reducing body fat, body weight, and waist-to-hip ratio. Adding blueberries enhances the snack with more fiber, natural sweetness, and vitamin C.
Try a packet of plain, microwaveable oatmeal topped with 1 cup of fresh or frozen blueberries. For fruit intake recommendations, women should aim for 1.5-2 servings of fruit daily, and men need 2-2.5 servings.
12. Protein Smoothie
A fruit smoothie made with 1 cup of non-fat milk or a plant-based alternative, half a banana, and half a cup of your favorite berries is a nutritious and filling snack option. This serving size provides one serving of fruit. Consuming two servings of fruit per day is generally considered optimal for health benefits.
Adding a serving of whey protein can enhance athletic performance and aid in muscle building, especially if you are engaged in strength training. Plant-based protein powders are also readily available for those who prefer vegan options.
13. Kale Chips
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Kale chips offer a similar crunchy texture to potato chips but with significantly less fat. Kale is a low-calorie, filling snack that can assist in weight management. It’s also rich in antioxidants like vitamin C, which reduces inflammation and protects against disease. The high fiber content of kale may also lower the risk of becoming overweight.
Two cups of raw kale provide about 50 calories and 4.5 grams of fiber. You can easily make your own kale chips at home:
- Remove the stems, wash and thoroughly dry the kale, and cut into thin strips.
- Toss the kale with a drizzle of olive oil, pepper, and salt, then spread them on a baking sheet.
- Bake in an oven at 275 degrees Fahrenheit (135 degrees Celsius) for about 20 minutes, or until they are crispy.
14. Apple Slices and Cheese
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Apples are a good source of fiber, making them a great snack choice for weight loss. One cup of sliced Gala apples contains about 2.5 grams of fiber. Cheese consumption has been linked to a reduced risk of heart disease and may even offer protection against type 2 diabetes.
Experiment with different apple and cheese pairings. A Gala apple paired with a half-inch slice of sharp cheddar cheese is a good starting point if you’re unsure what to try.
15. Cheerios and Soy Nuts
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Cheerios that carry the American Heart Association (AHA) Heart-Check mark are a heart-healthy option. The Heart-Check program helps identify foods that meet specific nutritional criteria for heart health, such as cholesterol and fat content. Soy nuts are beneficial for improving blood pressure, reducing inflammation, and regulating blood sugar.
Combine one quarter-cup of roasted, salted soy nuts with one half-cup of Multigrain Cheerios. This sweet and salty mix provides both fiber and protein, making it a satisfying and nutritious snack.
16. Pear Slices with Almond Butter
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Pear slices and almond butter create a healthy and delicious snack. Pears are naturally sweet and contain fiber and water, contributing to long-lasting fullness. They are also a source of antioxidants that help in disease prevention. Almonds have been associated with lowering body and fat mass and promoting gut health.
Slice up a pear and serve it with 1 tablespoon of almond butter for a perfect balance of carbohydrates and protein.
17. Turkey Rolls
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Lean proteins like turkey can be beneficial for weight loss. Turkey consumption may also reduce the risk of type 2 diabetes in individuals who are overweight or obese.
Roll up five slices of turkey with 1 cup of sliced red peppers and 2 teaspoons of mustard for a protein-packed snack with approximately 115 calories.
18. Tomatoes and String Cheese
Tomatoes are rich in antioxidants, including beta-carotene, lycopene, and vitamin C. Beta-carotene is converted by the body into vitamin A, which has anti-inflammatory properties and protects against cell damage, also supporting eye health. Lycopene, the pigment that gives tomatoes their red color, is another antioxidant that helps prevent cell damage.
Pair tomatoes with string cheese for a source of dairy, providing calcium, protein, and vitamin D. Both calcium and vitamin D are essential for maintaining strong bones.
19. Hardboiled Egg
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A hardboiled egg is a high-protein snack that effectively curbs hunger, preventing you from reaching for less healthy options. A high-protein diet that includes whole eggs may help maintain lean muscle mass while supporting weight loss.
Prepare a batch of hardboiled eggs in advance for a quick, high-protein snack. They can be stored in the refrigerator for easy access whenever hunger strikes.
20. Soup and Whole-Grain Crackers
For a more substantial and warm snack, opt for a cup of soup with a side of whole-grain crackers. A cup of kale and white bean soup, for example, is a good source of plant-based protein and fiber. Beans also contain iron, which is crucial for making hemoglobin, the protein in red blood cells that transports oxygen throughout your body.
Is Snacking Healthy for Weight Loss?
Snacking can indeed be a healthy and integral part of a weight loss program. Healthy snacks rich in fiber and protein can boost energy levels and reduce hunger, aiding in weight management. Incorporating a variety of snacks, including fruits, vegetables, and whole grains, ensures a diverse intake of essential nutrients.
Aim to eat meals or snacks every 3-4 hours to support a healthy metabolism. Metabolism is the process by which your body converts food into energy. A well-functioning metabolism can facilitate fat burning and weight loss. While not all snacks are conducive to weight loss, moderation and smart choices are key.
Quick Snack Review for Weight Loss
Embarking on a weight loss journey doesn’t mean you have to give up tasty snacks. Many delicious and healthy options can support your goals. Snacks like bananas with peanut butter, oatmeal with berries, and apple slices with cheese are excellent choices.
Incorporate these healthy snacks into your diet to stay satisfied and on track with your weight loss efforts. They not only help manage weight but also offer additional health benefits, such as reducing the risk of heart disease and type 2 diabetes and lowering inflammation.
Expert Snack Suggestions Provided By: Rania Batayneh, MPH, author of “The One One One Diet,” Georgie Fear, RD, author of “Lean Habits For Lifelong Weight Loss: Mastering 4 Core Eating Behaviors to Stay Slim Forever,” Gayl Canfield, RD, owner of EatWell4Life, and Cynthia Sass, MPH, RD, Health’s contributing nutrition editor.
Frequently Asked Questions About Healthy Snacks for Weight Loss
Which snacks are effective for burning fat?
To burn fat effectively, choose nutritious snacks that are low in added sugars and saturated fats. A balanced dietary approach includes fruits, lean proteins, low-fat or non-fat dairy, vegetables, and whole grains.
Examples of nutrient-rich, fat-burning snacks include:
- Non-fat yogurt with fresh berries
- Roasted vegetables seasoned with herbs
- Whole-wheat toast topped with avocado slices
What are the best snacks to eat when trying to lose weight?
For weight loss, it’s beneficial to pair carbohydrates with proteins in your snacks. This combination helps maintain satiety between meals, preventing overeating and supporting weight loss.
Good examples include:
- One medium apple paired with 12 almonds
- One small banana with 1 tablespoon of almond butter
- Hard-boiled egg with a small serving of whole-grain crackers
Is snacking at night acceptable when trying to lose weight?
Nighttime snacking can sometimes lead to weight gain, potentially increasing the risk of heart disease, diabetes, and obesity. However, consuming small portions of low-energy, nutrient-dense foods at night can be acceptable if you’re genuinely hungry.
To snack healthily at night:
- Avoid eating directly from large packages or bags to control portion sizes.
- Limit snacks with added sugars.
- Choose snacks high in fiber to promote fullness.
- Opt for healthy choices like fruit, low-fat dairy, vegetables, and whole grains.
