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.
