Losing weight can seem daunting, but it doesn’t have to be with the right diet plan and healthy snack options. Eating small, nutritious snacks throughout the day is key for keeping hunger at bay, maintaining energy levels, and supporting your weight loss goals. Here are 7 healthy and delicious snacks that can help you lose weight.
Apples are nutritious, low in calories, and high in fiber – perfect for weight loss. One medium apple contains 4 grams of fiber and under 100 calories, so they make an ideal snack when you’re watching your calorie intake. Apples are also high in antioxidants, flavonoids, and polyphenols which have anti-inflammatory effects and other health benefits. Sliced apples with natural peanut butter or a handful of almonds are tasty snacks that provide protein and healthy fats to keep you feeling full.
2. Greek Yogurt
Greek yogurt is higher in protein than regular yogurt, keeping you satisfied for longer. It also contains probiotics for gut health. Choose plain, unsweetened varieties and sweeten it yourself with fresh fruit, honey, cinnamon, or vanilla extract. The protein and high calcium content also makes Greek yogurt an ideal snack for strong bones. Enjoy a 6-8 oz serving of Greek yogurt on its own or paired with fresh berries or nuts.
3. Hummus and Vegetables
Hummus is a plant-based, high-protein dip made from chickpeas. Pairing hummus with sliced veggies like carrots, cucumbers, bell peppers or celery creates a nutritious snack under 250 calories. The fiber from the veggies and protein from the hummus work together to keep you full between meals. Hummus also provides iron, folate and healthy fats.
4. Cottage Cheese
Cottage cheese is an excellent source of protein, providing 14 grams per half cup, which helps build muscle and increases satiety. It’s also low in calories – a half cup serving has just 80 calories. Top your cottage cheese with fruit, nuts, seeds or tomatoes for added nutrients and crunch. The casein protein in cottage cheese digests slowly, prolonging feelings of fullness.
5. Hard Boiled Eggs
Eggs are considered one of the healthiest weight loss foods. They contain high-quality protein to keep hunger at bay, healthy fats and many essential vitamins and minerals. Hard boiled eggs are portable and easy to prepare ahead of time. One large egg has about 6 grams of protein and 70 calories. Enjoy your eggs with a piece of fruit or whole grain toast for a balanced snack under 200 calories.
6. Roasted Chickpeas
Chickpeas are high in plant-based protein and fiber, making them filling and helpful for weight management. Roast them in the oven with a little olive oil, sea salt and spices like paprika or cumin for a crunchy, savory snack you’ll keep reaching for. A quarter cup of roasted chickpeas contains about 7 grams of protein and 150 calories. The fiber will also keep your digestive system healthy.
7. Dark Chocolate
While chocolate may seem off-limits when trying to lose weight, a small amount of high-quality dark chocolate can satisfy your sweet tooth thanks to its bitterness. Opt for a bar with at least 70% cocoa to get the benefits of antioxidants called flavonoids that improve heart health. Eat a 1-2 ounce portion, paired with fruit for an indulgent, decadent snack full of fiber and antioxidants under 150 calories.
Other Tips for Healthy Snacking:
- Drink water before and after eating to avoid overeating
- Slow down and savor your snack to prevent over-snacking
- Keep healthy snacks visible at home, work, in your bag so you aren’t tempted by vending machines
- Choose unsweetened teas, black coffee or sparkling water instead of high-calorie drinks
- Watch portion sizes and stick to a single serving
Frequently Asked Questions About Healthy Snacking:
How often should I snack when trying to lose weight?
Aim for 2-3 small snacks spaced evenly throughout the day to maintain energy levels. Allow at least 2-3 hours between snack times. Listen to your body’s hunger cues to determine when a snack is needed. Avoid snacking right before bedtime.
Are nuts good for snacking when trying to lose weight?
Yes, nuts make a great snack for weight loss. They are high in protein and fiber which increases satiety. Stick to a 1-ounce serving (about a handful) of raw, unsalted nuts like almonds, walnuts or cashews. Avoid nuts with added sugar or salt. Pair them with a piece of fruit for extra nutrients.
What are good snacks for a weight loss smoothie?
Great mix-ins for weight loss smoothies include: spinach or kale for vitamins and minerals, avocado for creaminess and healthy fats, nuts for protein, seeds like chia or flax for fiber and omega-3s, cocoa powder for antioxidants, Greek yogurt for protein, and frozen fruits like berries, mango, or pineapple for natural sweetness.
In summary, there are many healthy and delicious snacks to choose from when you’re trying to lose weight. Focus on getting protein, fiber, and nutrients from whole foods to stay satisfied between meals. Listen to your hunger cues, watch portions, and be mindful as you snack. Pair these habits with an overall balanced diet and active lifestyle for sustainable weight loss.