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10 BEST HEALTHY SNACKS FOR WEIGHT LOSS

Although you may have been advised against snacking while trying to lose weight, there are several benefits to incorporating snacks into your diet. For instance, having a snack between meals can help manage your hunger, so you’re not overly hungry when it’s time for a full meal. Snacking can also ensure you get all the essential nutrients you need throughout the day. However, constantly grazing on foods with minimal nutritional value can lead to overeating. That said, if you’re naturally inclined to graze and it works for you, feel free to continue!

Having healthy snack options available is key to staying prepared when hunger hits. Many of these snacks are also great for when you’re on the go. In this guide, we’ll address common snacking questions and suggest 10 healthy snack ideas to support your weight loss goals.

CAN I SNACK AND STILL LOSE WEIGHT?

Yes, you can! Letting yourself get too hungry often leads to overeating at your next meal. Including snacks in your diet helps manage hunger and prevents you from becoming overly hungry later. When choosing a snack, opt for one that includes protein, fat, or fiber—these nutrients take longer to digest, helping you feel full longer.

Snacks are also a great way to add extra nutrition to your day. For healthy options, consider pairing carrots with hummus, an apple with almond butter, or whole-grain crackers with cheese.

A common concern about snacking when trying to lose weight is the fear of adding extra calories. However, consider this: you could eat 100 calories of jelly beans, which won’t fill you up and offers little nutritional value, or you could enjoy 200 calories of nuts and dried fruit, which will provide more satisfaction and nourishment.

While calories still matter, it’s also important to choose snacks that are nutritious and filling. Our weight loss meal plans include two snacks per day, with each snack averaging around 200 calories on a 1,500-calorie plan.

WHAT IF I’M HUNGRY IN THE EVENING?

Evening snacks can be tricky, especially since many of us gravitate toward less nutritious options like ice cream or chips. That said, you can still indulge in a treat after dinner, and some of your favorite evening snacks may even be on this list (hello, popcorn!).

If you find yourself consistently hungry after dinner, make sure your meal is satisfying and made with filling, nutritious foods. A light salad might not cut it, and you could end up needing a snack afterward.

To manage your evening cravings, serve yourself a controlled portion in a bowl or plate, rather than eating directly from the container. This way, you’re less likely to overeat, and it also gives you a chance to check in with your hunger levels.

Keep reading for our top 10 healthy snack ideas to help you manage your weight while satisfying your hunger!

10 HEALTHY SNACKS FOR WEIGHT LOSS

Almonds


Nuts make for a great healthy snack. Despite being high in fat, almonds offer filling fiber, protein, and healthy fats, which help curb hunger and may even aid in belly fat loss, according to a 2021 review in Nutrients. A 1-ounce serving of almonds (about 23 almonds) provides 172 calories, 3 grams of fiber, and 6 grams of protein. Enjoy them alone, pair with dried fruit and dark chocolate, or spread almond butter on an apple for a satisfying snack.

Grapefruit


Grapefruit is a low-calorie fruit that can satisfy your hunger, thanks to its potent antioxidants. While it’s not a miracle weight-loss food, it provides 100% of your daily vitamin C in one serving. A whole grapefruit has about 271 calories and 5 grams of fiber. However, it can interact with certain medications, so it’s a good idea to check with your healthcare provider before incorporating it regularly into your diet.

Chickpeas


Chickpeas are perfect for satisfying your hunger with their meaty texture, nutty flavor, and high fiber and protein content. Half a cup of chickpeas contains approximately 150 calories, 8 grams of protein, and 7 grams of fiber. Roast them or pop them in an air fryer for a crunchy, easy-to-pack snack.

Grapes (Frozen Grapes)


Grapes are naturally sweet but still low in calories, with a cup offering about 100 calories. Freeze them for a refreshing snack or pair them with cheese for a portable snack option. Their natural sugars provide just the right amount of sweetness when eaten slowly.

Chocolate


Losing weight doesn’t mean giving up the foods you love. Treating yourself to small amounts of chocolate or your favorite dessert can be a key to managing your weight. Depriving yourself completely may lead to overeating later. Balance is essential—enjoy your favorite treats in moderation without guilt.

Popcorn (Lemon-Parm Popcorn)


Popcorn is a high-fiber snack with a bit of protein. A 1-ounce serving of air-popped popcorn (about 3 cups) has 110 calories, 4 grams of fiber, and nearly 3 grams of protein. As a whole grain, it provides a more substantial serving compared to chips, making it a satisfying and healthy choice.

Yogurt


Yogurt is a nutrient-packed snack that helps fill nutritional gaps, providing fiber, calcium, protein, and gut-healthy probiotics. Choose plain yogurt to avoid added sugars and extra calories. If you prefer full-fat dairy, recent studies show no link between full-fat dairy and weight gain or heart disease, so feel free to enjoy it.

Hummus


Hummus offers both complex carbohydrates and protein, which help keep you full until your next meal. Pair it with raw veggies like bell peppers, celery, and carrot sticks for a nutritious snack. A 2-tablespoon serving of hummus contains about 2 grams of fiber.

Oatmeal


Oatmeal is a complex carb that helps fill you up without spiking blood sugar levels. It’s a great source of fiber, which aids in weight management. While typically a breakfast option, a small bowl of oatmeal also makes for a hearty, satisfying snack. Keep instant oatmeal packets or overnight oats on hand for convenience.

Dried Fruit


Dried fruit is a portable, nutritious snack packed with fiber, vitamins, and minerals. Look for varieties with no added sugars, and combine with nuts for a balanced snack that provides healthy carbs and protein. Dried fruit is easy to keep at your desk, making it a convenient option for work.

CONCLUSION

Incorporating these 10 healthy snacks into your diet can be a delicious and effective way to support your weight loss journey. Remember, portion control and mindful eating are key. Choose snacks that are high in protein, fiber, and nutrients to keep you feeling full and satisfied between meals. By making smart snacking choices, you can achieve your weight loss goals while enjoying a variety of tasty and nutritious options.

10 FOODS YOU SHOULD EAT EVERYWEEK TO LOSE WEIGHT

While no single food is a magic bullet for weight loss, incorporating healthy options into your diet can significantly support your goals. Many of these foods are not only delicious but also rich in fiber and protein, nutrients that promote satiety. By including them regularly, you can optimize your meals and make progress toward your weight loss objectives.

EGGS

Eggs are truly a near-perfect protein, particularly beneficial for weight loss. When eaten at breakfast, they have been shown to support weight loss as part of a reduced-calorie diet, according to a 2020 study published in the International Journal of Environmental Research and Public Health.

In addition to being economical, eggs are versatile enough to be meal-prepped for convenient grab-and-go snacks or lunches throughout the week, or to enhance a power bowl at dinner.

APPLES

Like vegetables, fruits are a smart addition to any healthy weight-loss plan. Apples, in particular, are a great choice due to their high water content and fiber (especially when you eat the skin), making them both filling and low in calories—factors that can aid in weight loss.

Apples are also budget-friendly, can last for weeks in the fridge, and are an easy, portable snack. You can get creative by incorporating them into meals—they’re delicious on salads, atop toast, or blended into soups and smoothies.

CHIA SEEDS

Fiber plays a crucial role in weight management. Its ability to slow digestion keeps you feeling full for longer, which is especially important when reducing calorie intake. A single serving of chia seeds (approximately 2 tablespoons) provides about a quarter of your daily fiber requirements, according to the USDA.

Chia seeds are versatile and easy to add to your diet, particularly at breakfast and snack time. Incorporate them into dishes like pudding, jam, or energy balls.

As an added benefit, chia seeds are known for their digestive health properties.

CRUCIFEROUS VEGETABLES

Broccoli, cauliflower, Brussels sprouts, kale, and arugula are examples of cruciferous vegetables. These nutrient-dense foods have been linked to a reduced risk of cancer and inflammation.

Cruciferous vegetables are low in calories and carbohydrates, making them excellent additions to any weight loss plan. Incorporate them into your weekly meals by using them as a base for salads, a grain substitute, or a smoothie ingredient.

FATTY FISH

The 2020-2025 Dietary Guidelines for Americans recommends consuming at least 8 ounces of seafood per week. Seafood is packed with essential nutrients, including omega-3 fatty acids, which offer numerous health benefits.

The high protein content in seafood helps curb hunger and promotes satiety. While fresh fish is a great option, it can be expensive. Frozen fish fillets and shrimp are often more affordable alternatives. Additionally, canned seafood can be a convenient and budget-friendly choice, perfect for dishes like salmon patties, sardine toast, or Niçoise salad.

WHOLE GRAINS

Contrary to popular belief, you don’t need to completely eliminate starches like pasta, bread, and rice while losing weight. The key is to choose whole grains most of the time.

Whole grains, such as whole-wheat pasta, brown rice, and quinoa, are packed with vitamins, minerals, phytonutrients, and fiber, promoting satiety. Our bodies and brains naturally prefer carbohydrates for energy. Consuming whole grains in combination with protein and healthy fats can help curb cravings for refined carbs and sugar.

FERMENTED FOODS

Gut health is crucial for overall well-being. In addition to supporting immunity and digestion, maintaining a healthy balance of good bacteria in the gut may also promote fat burning, according to a 2020 review in Preventive Nutrition and Food Science.

Probiotic-rich foods, which provide beneficial bacteria, include kefir, yogurt with live active cultures, homemade sauerkraut, and tempeh. Try to incorporate a few bites or sips of these probiotic foods into your diet most days. Also, include prebiotics—such as bananas, asparagus, legumes, and onions—which serve as fuel for healthy gut bacteria.

PISTACHIOS

All nuts can be part of a healthy weight loss diet, as they’re satiating and satisfying due to their healthy fats, fiber, and protein content. The key is portion control, with a serving of shelled nuts (about 1/4 cup) containing between 160 and 200 calories.

Shelled pistachios fall in the middle range for calories, with approximately 183 calories per serving, according to the USDA. In addition to being tasty, pistachios offer several health benefits.

A 2020 study published in Nutrients found that regular consumption of pistachios was linked to weight loss, particularly in the abdominal area, among overweight individuals. Furthermore, eating them two or more times per week may help reduce the risk of future weight gain, according to a 2019 study in BMJ Nutrition, Prevention & Health.

For mindful eating, consider buying pistachios in their shells—shelling them as you snack can help you slow down and enjoy each bite!

AVOCADOS

Avocados are a staple in many diet plans for good reason. They provide a powerful combination of healthy fats and fiber, along with a creamy texture that adds richness to meals and snacks.

A 2021 study published in The Journal of Nutrition found that women who consumed one avocado daily while following a reduced-calorie diet experienced greater loss of visceral fat compared to those who did not include avocado. However, a 2022 study in the Journal of the American Heart Association found no significant effects on belly fat, although it did show that eating one avocado daily slightly reduced total and LDL cholesterol (the “bad” kind). While research on avocados and belly fat is mixed, they remain a nutritious and satisfying addition to a healthy diet.

If you’re looking to enjoy avocados beyond the classic avocado toast, there are plenty of delicious options, including Creamy Avocado Pasta, Mango & Avocado Salad, and Avocado Chicken Salad.

DARK CHOCOLATE

Yes, chocolate can aid in weight loss, and here’s why: A sustainable weight loss diet is more effective when it allows for the inclusion of your favorite foods. A 2020 review published in Current Nutrition Reports found that depriving yourself of certain foods can lead to intense cravings for them. These cravings might become so overwhelming that they cause you to abandon your weight loss efforts due to feelings of deprivation. By incorporating enjoyable foods like chocolate into your diet, you may find it easier to stick to your weight loss plan.

Including an ounce of dark chocolate (aim for 70% cacao content or higher for maximum antioxidant benefits) could be the indulgence you need to stay on track with your weight loss goals. In addition to its delicious taste, dark chocolate offers heart-healthy and mood-boosting benefits, according to a 2018 review in Planta Medica.

CONCLUSION

Eating a balanced diet that includes sufficient protein and fiber is essential for healthy weight loss (about 1 to 2 pounds per week). Here are 10 of the best—and easiest—foods to incorporate into your meals and snacks in the coming weeks. Adding these foods will help you manage your weight while ensuring you receive the nutrients your body needs.