Trying to lose weight doesn’t necessarily mean sacrificing snacks. The right snacks can actually help you lose weight. The best weight loss snacks are rich in fiber, protein, and other essential nutrients, such as bananas and peanut butter.
Finding healthy snacks is essential for any weight loss program. Healthy snacks help you feel full between meals, which prevents overeating and weight gain. Here are some of the best weight loss snacks, both homemade and store-bought. Each snack is packed with nutrients that are good for you, so you can feel like you’re not lacking in your diet.
1. Banana and Peanut Butter
Studies have found that eating peanuts benefits blood triglycerides and other fats and promotes healthy weight loss. Bananas are a source of potassium, an essential nutrient that helps with nerve and muscle function. Eating one banana won’t fully meet your daily potassium needs, but it will give you a head start.
Spread a tablespoon of peanut butter on the banana. Carbs give you a quick boost in mood and energy, while protein keeps your energy going for hours. When buying peanut butter, check the ingredient list on the label. Sometimes, you will find that oils or preservatives are added.
2. Greek Yogurt with Raspberries and Honey
A blend of fiber, healthy fats, and protein will ease afternoon malaise. Greek yogurt has twice as much protein as regular yogurt. Studies have found that a high-protein diet helps you feel fuller for longer. Add raspberries to Greek yogurt for fiber, which can increase the amount of food you eat. Honey provides a natural sweetness.
This delicacy is easy to make on your own: mix a box of Greek yogurt, a cup of raspberries and half a tablespoon of honey.
3. Grapes and Walnuts
Purple grapes contain anthocyanins, a pigment that has been linked to weight loss. You can find anthocyanins in blueberries, mulberries, and strawberries. Some evidence suggests that walnuts can help promote weight loss in overweight people. Walnuts may benefit your blood pressure and LDL (“bad”) cholesterol.
The grapes are juicy and naturally sweet, and the walnuts are hardy and filling. Snack on a glass of grapes and a handful of walnuts, which are rich in fiber, healthy fats, protein, and natural sugars.
4. KIND Bar
KIND Healthy Cereal Bars contain whole grains like amaranth, buckwheat, millet, oats, and quinoa. Whole grains provide filler fiber, which helps reduce the risk of heart disease, diabetes, and stroke.
Enjoy the KIND Bar as a grab-and-go snack. One serving size is 1 piece and contains 150 calories. These KIND energy bars are gluten-free and a great option for people with celiac disease or gluten intolerance.
5. Edamame Hummus
Edamame hummus is the source of soybeans. Soybeans contain fiber and protein, which can keep you feeling full for a long time.
If you’re craving chips and dips, but want something healthier, try pairing edamame hummus with buckwheat crackers. Some evidence suggests that buckwheat helps prevent gallstones, high blood pressure, heart disease, and obesity.
6. Wheat Flakes and Cottage Cheese
Cottage cheese is a source of dairy products that may aid in weight loss. Studies have found that if you reduce your calorie intake, increasing your dairy intake may help you lose fat without sacrificing your lean muscle mass.
Dip 10 wheat flakes into half a cup of 2% fat cottage cheese to provide about 11.5 grams of protein, or enjoy them side by side. Fat combined with protein can keep you feeling full before eating.
7. Mediterranean Hummus Tray
Cucumbers, hummus, and olives are all high in fiber and low in fat, making them great as a snack that feels like a meal. Cucumbers have a high water content and can help you stay hydrated and full for a long time. Hummus helps with weight control, prevents heart disease, and regulates blood sugar and insulin. Olives may not directly help you lose weight, but they are rich in monounsaturated fats, which can help protect against heart disease and inflammation.
Add a cup of cucumber slices, four tablespoons of hummus, and about four Kalamata olives to the spread. Keep in mind, though, that olives are high in salt. If you follow a low-salt diet, be mindful of your olive intake.
8. Oatmeal and Blueberries
Whenever you need a hearty treat, oats are a great choice. Oats are rich in fiber, which helps regulate blood sugar and keep you energized. Oats help reduce body fat, weight, and waist-to-hip ratio. Add some blueberries for fiber, natural sweetness, and vitamin C.
Try a regular packet of rolled oatmeal with a cup of fresh or frozen blueberries on top. The USDA recommends that people who are born female eat 1.5 to two servings of fruit per day, and those who are born male eat 2 to 2.5 servings of fruit per day.
9.Rhythm Kale Chips
Rhythm Superfoods Kale Chips taste similar to potato chips but don’t contain all the fat. Kale is a low-calorie, filling snack that helps with weight management. Kale also contains antioxidants like vitamin C, which can help reduce inflammation and prevent certain diseases. Kale is rich in fiber, which can reduce the risk of being overweight.
Two cups of raw kale provide about 50 calories and 4.5 grams of stuffed fiber. Try making your own kale chips. Remove the stems, wash the kale and let it dry, then cut into thin strips. Whisk the kale with the olive oil, pepper and salt and place on a baking sheet. Bake in the oven at 275 degrees for 20 minutes or until the kale is crispy.
10. Apple Slices and Cheese
Apples are a source of filling fiber, making them a good snack option for weight loss. One cup of sliced Gala apples contains about 2.5 grams of fiber. Studies have shown that eating cheese may reduce the risk of heart disease. A review published in 2019 found that cheese could even prevent type 2 diabetes.
Try your favorite apples and cheeses. If you’re not sure where to start, try gala apples and half-inch-thick slices of cheddar cheese.
11. Cereals and Soy Nuts
The American Heart Association has cereals that have been examined for the heart. The heart screening program encourages you to include foods in your diet based on their nutritional value, such as cholesterol and fat content. Heart-checked foods are good for heart health. Soy nuts help improve blood pressure, reduce inflammation, and regulate blood sugar.
Place a quarter cup of roasted salted soy nuts and half a cup of multigrain cereal together and shake well. The sweet and savory combination is a delicious snack that is a source of fiber and protein.
12. Almond Butter Pear Slices
Pear slices and almond butter are a healthy and delicious delicacy. Pears are naturally sweet, rich in fiber and water, which can help you feel fuller for longer. Studies have found that pears are a source of antioxidants that prevent disease. Some evidence suggests that almonds can reduce average body weight and fat mass and promote gut health.
Slice a pear. Add a tablespoon of almond butter for the perfect carb and protein combination.
13. Turkey Rolls
Experts recommend that people who want to lose weight eat lean protein sources such as turkey. Some evidence suggests that turkey helps reduce the risk of type 2 diabetes in people who are overweight or obese.
Roll up five slices of turkey, a cup of red pepper flakes, and two teaspoons of mustard. This small meal contains about 115 calories.
14. Boiled Eggs
Hard-boiled eggs are high in protein, which helps suppress appetite and prevents you from eating unhealthy things. Studies have found that a high-protein diet with whole eggs can preserve lean muscle mass while helping you lose weight.
Preparing a bunch of boiled eggs immediately can save some time. You can store them in the fridge for a quick relief of hunger and high-protein snacks.
Is It Healthy to Snacking?
Snacks can be healthy and an important part of any weight loss plan. Snacks rich in fiber and protein can increase energy and reduce hunger. Try a variety of snacks, including fruits, vegetables, and whole grains, to get essential nutrients.
Aim to eat a meal or snack every three to four hours to help support your metabolism, the process of converting energy from food for your body to function. A healthy metabolism can support fat burning and weight loss.
Not all snacks promote weight loss. The key, though, is moderation.
Is It Ok to Snack at Night?
Some evidence suggests that snacking at night can lead to weight gain, which may increase the risk of heart disease, diabetes, and being overweight. In contrast, a review published in 2015 found that it was okay to eat small amounts of low-energy, nutrient-dense foods at night.
Here are some tips for choosing a healthy snack for the evening:
- Avoid eating from the bag: Instead, fill the bowl or plate with the appropriate portions.
- Limit added sugars: Choose snacks that are rich in fiber and water, which often contain fewer calories and help you feel fuller more than sugary snacks.
- Make a note of portion sizes: Try to eat enough calories to satisfy your hunger.
- Choose whole foods: Fruits, low-fat dairy products, vegetables, and whole grains contain essential antioxidants, fiber, minerals, and nutrients.
Conclusion
Dieting to lose weight doesn’t necessarily mean giving up delicious snacks. Eating these healthy snacks can reduce fat while maintaining a feeling of fullness. These foods will satisfy your taste buds and have the potential to help you achieve your weight loss goals. These snacks may have additional health benefits, such as a reduced risk of heart disease and type 2 diabetes and reduced inflammation.
