“Snack” is a word that is usually associated with a guilty pleasure when you are trying to lose some extra weight. However, the reality is that there are healthy snacks for weight loss that can actually speed up your weight loss time. They help you stay active all day, prevent overeating at mealtimes, and help stave off late-night refrigerator raids.
I’ve compiled a list of healthy snack ideas that are high in nutrients, but won’t make you feel deprived, so read on! These aren’t boring rice cakes or bland celery sticks. Consider creamy dips, crunchy bites, and sweet treats that will do no harm, but rather help, to your body.
Let’s get into the actual healthy snacks for weight loss that taste great and help you achieve your goals.
Why Snacking Matters for Weight Loss
Skipping snacks is the key to reducing calories, most people believe. That approach backfires. Leaving too long between meals causes your blood-sugar level to drop. You suddenly want to eat something, typically a highly sugary processed food. Smart snacking turns that on its head.
The right snack can be a source of slow-release energy, help curb cravings and provides nutrients that help you feel full. The key is balance. Healthy fats, fibre, and protein in every bite. That combination suppresses the hunger hormones and activates the satiety hormones.
So, goodbye vending machine. These healthy snacks are easy to grab, simple to prepare weight loss and will make you look forward to eating them.
20 Healthy Snacks That Support Weight Loss
Smart snacking doesn’t mean without flavor. These healthy snacks for weight loss show you that you can get your fill of craving and feel full with a weight loss.
Greek Yogurt topped with Berries.
Begin with something old, traditional. Plain Greek yogurt is a more concentrated form of yogurt, providing double the protein of regular yogurt. That protein digests more slowly, and keeps you feeling full for hours. Serve with a few fresh or frozen berries.
Blueberries and raspberries have low sugar content, but high antioxidant and fiber content. The fiber combines with protein to help maintain a stable blood sugar. Skip the sweetened fruit that’s on the bottom rows. They add in the extra sugar. Rather, purchase plain and add berries yourself. Add a drop of vanilla extract or a sprinkle of cinnamon for extra sweetness if desired.
Pro tip: Purchase portion-size cups or divide a half cup into smaller cups to store for the week.
Apple Slices with Peanut Butter
An apple offers crunch, water and soluble fiber (pectin). Pectin will increase your fullness and could even prevent some fat absorption. Combine with a tablespoon of natural peanut butter. Try peanut butter that contains no other ingredients except peanuts and salt. Free of added sugar and hydrogenated oils.
Natural sugars in the apple are slower to digest as they are combined with the healthy fats and protein in the peanut butter. A consistent release of energy rather than a spike and crash. Cut the apple into thin slices to help extend the time you take to eat it. Simply doing this will give your brain a little more time to register fullness.
Hard Boiled Eggs
For years eggs were demonized, but now they are back on the scene as a weight loss savior. A 6-gram protein, 70 calorie large egg. Cook a batch Sunday and store in the refrigerator. If you start to feel the urge to eat, grab one or two. Add a pinch of salt, pepper or everything bagel seasoning.
Eggs contain a protein that causes the release of a hormone called peptide YY. The hormone directly tells your brain that you’re full. This is achieved more efficiently than with no other snack. Also, eggs have choline, which helps the liver to better process fat.
Cottage Cheese with Peach Slices
Cottage cheese is a protein-rich food. The half cup portion provides approximately 14 grams of protein with only 90 calories. Slowing down a bit because the curds need to be chewed for a long time. Serve with a couple of slices of fresh or canned peach in water (not syrup). Peaches add natural sweetness and vitamin C.
Cottage cheese is creamy yet tastes like a dessert, and it’s a great diet option. Opt for low fat or full fat options. Don’t use fat free cottage cheese as it may contain additional sugar and fillers added to enhance flavor.
Edamame
A complete protein has all 9 essential amino acids and these young soybeans are a complete protein. Shelled edamame contains 9 grams of protein and four grams of fiber in a half cup. Vigorously steam from the freezer, then season with sea salt.
When you eat your beans slowly, you’ll find it easier to pop them out of the shell. That built-in pause allows your body to know when to stop eating before you’re finished. Edamame also contains magnesium that helps to control blood sugar and decrease the desire for sweets. Always have a bag of frozen food in the freezer.
Roasted Chickpeas
With a little heat, canned chickpeas become crunchy and savory snack. Drain, rinse and pat dry a can. Add to olive oil, smoked paprika, garlic powder and cumin. Bake at 400°F until crisp, 20 to 30 minutes.
Chickpeas provide a crunchy and satisfying texture of plant-based protein and fiber. You get that chip like texture without the refined carbs and inflammatory oils. Use an open container to store leftovers to keep them crisp. The serving size is approximately ¼ cup, or 70 calories and 4 grams of protein.
Bell Pepper Strips and Hummus
Red, yellow and orange bell peppers taste sweeter than green ones and contain plenty of vitamin C. One medium pepper will give you 3 times the recommended daily amount of vitamin C. While working out, that vitamin assists in burning off fat. Cut the pepper into strips and dip in hummus, a dip made from chickpeas.
Hummus provides you with chickpeas, tahini, olive oil and lemon juice. These ingredients help stabilize blood sugars. Pay attention to serving sizes with hummus as it is calorie-rich. Limit to 2 tablespoons or less. The peppers are main course – go ahead and stock up!
Chia Seed Pudding
Chia seeds swell when you swallow, filling up your stomach. This increase causes physical satiety. Add three tablespoons of chia seeds to one cup of unsweetened almond milk. Stir thoroughly, wait 10 minutes and stir again to disperse clumps. Refrigerate overnight. In the morning, you have a pudding like texture. Serve garnished with a handful raspberries or sprinkle cinnamon.
Chia seeds provide omega 3 fatty acids that help to lower inflammation associated with obesity. They are also a source of calcium and magnesium. Make up a batch on Sunday and then break into small jars for easy all week snacks.
Turkey Roll Ups
Cut out a slice of fresh deli turkey (without nitrates or added sugar). Spread a thin layer of mashed avocado or mustard. Include a little pickle spear or cucumber strip. Roll it up and secure with a toothpick. About 25 calories and 5 grams of protein per roll up.
Both protein and crunchy vegetables satisfy both savory and texture cravings. Roasted beef or chicken can be used instead. Steer clear of honey-roasted, smoked or other varieties that conceal sugar. Create 4-5 “roll ups” to serve as a substantial snack.
Frozen Grapes
This is the easiest treat to make. Wash and remove grapes from the stem in a bunch. Place them on a parchment lined baking sheet. Freeze for 2 hours. Natural sugars are concentrated through the freezing process and give a sweeter flavor than fresh grapes.
That’s where the secret lies, though. Frozen grapes take longer to eat. Each of them needs to be chewed and bitten one by one slowly. This additional time communicates to your brain that you’re consuming solid food. Frozen grapes contain 60 calories per cup, and a ton of resveratrol, an antioxidant that could help keep fat off.
Kale Chips
Avoid pricy store-bought kale chips. Create your own for pennies! Chop curly kale into chunks, discarding the tough stems. Add a teaspoon of olive oil and a pinch of salt and massage. Place on a baking sheet and cover with 1 layer. Bake at 300°F until crisp, but not brown, 15 to 20 minutes.
Kale chips are chock full of vitamin K and fiber. Any potato chips craving is broken by the crunch factor. Kale chips make approximately 4 chips per 1 whole bunch, totaling less than 200 calories. For a cheesy taste without milk, sprinkle with nutritional yeast.
Tuna Salad Lettuce Wraps
Mix one small can of tuna packed in water with a tablespoon of plain Greek yogurt instead of mayo. Add diced celery, red onion, and a squeeze of lemon. Scoop the mixture into large romaine or butter lettuce leaves.
Lettuce adds sweetness, juiciness, and texture. Tuna is a source of lean protein and omega 3s. Greek yogurt is creamy and low calorie.
Fish protein is slow to digest making this snack keep you full for hours. Use half the can for each serving. Put the other half in a sealed container so you can use it the next day.
Pumpkin Seeds (Pepitas)
Pumpkin seeds are a great portable option to help power you up. You can get 8 grams of protein and 3 grams of fiber in a quarter cup. They also have zinc, which promotes thyroid function. Your metabolic rate is controlled by your thyroid.
Therefore, if the thyroid is working properly, it burns calories faster. Purchase shelled to avoid time. Eat them by the small handful. But be careful. They are very tasty and it’s easy to go overboard. Divide into small portions (1/4 cup per bag or container). Have one in your purse, handy drawer or car for hunger emergencies.
Cucumber Slices with Cream Cheese and Smoked Salmon
Slice a thick slice of English cucumber. Top with a thin layer of reduced fat cream cheese. Top with a little smoked salmon and dill. It’s an elegant snack that requires just two minutes to put together. Cucumber is packed with hydration and crunch. Cream cheese adds creaminess. Smoked salmon is a source of protein and good fats.
It has a salty taste that will satisfy salty cravings, without inducing further hunger. Smoked salmon is available, but be careful not to use too much as it may have a lot of sodium. 2 or 3 bites of cucumber are an ideal afternoon snack.
Pear with Ricotta Cheese
Cut up a ripe pear into quarters. Spoon on a teaspoon of part skim ricotta cheese on each wedge. Drizzle with a tiny bit of honey or sprinkle with cinnamon. Pears are one of the highest fiber fruits. One medium-sized pear contains 6 g of fibre. This is approximately 25% of your daily requirement.
Ricotta is a cheese that is high in protein and calcium, but does not have the tanginess of Greek yogurt. The combination of sweet pear and creamy ricotta tastes like a decadent dessert. Actually, it’s a balanced snack and helps to balance blood sugar. For good slices use a firm pear such as Bosc or Anjou.
Beef or Turkey Jerky
For jerky, search for those that don’t have any added sugar and few ingredients. Jerky beef from grass fed pastures or turkey from free range is a good source of pure protein. There are approximately 12 grams of protein in one ounce with a mere 70 calories. Its chewy texture makes you take your time to eat. That allows your body the time to release fullness hormones.
Jerky is shelf stable and is ideal for travelling or office stock! Stay away from any commercially available foods that contain brown sugar, corn syrup, and MSG. Read labels carefully. There are some “healthy” jerky products that can contain 5 to 6 grams of sugar per serving.
Zucchini Pizza Bites
Cut a zucchini into 1/4-inch-thick slices. Add a teaspoon of marinara sauce, a pinch of shredded part skim mozzarella and a small basil leaf to top each round. Bake at 375°F until the cheese melts, 10 minutes. The bites are a taste of pizza without the refined flour crust.
Zucchini is primarily water and fiber, so it’s okay to eat multiple servings. There are approximately 20 calories per bite. Prepare 12-15 bites and store in the fridge. Re-heat in the microwave for 30 seconds when a pizza craving strikes.
Dark Chocolate Covered Almonds
Yes, it’s okay to have chocolate. Buy dark chocolate that is 70 percent or higher cacao. Dip whole almonds completely in the melted amount. Place on parchment paper to harden. The bitter chocolate quells sweet cravings and contains minimal sugar. Almonds are a source of protein, healthy fats and vitamin E.
Only use 3 to 4 pieces. That little bit provides a taste of the treat without ruining your pace. Store these in the freezer for even longer. The coldness also reduces the sweetness, so don’t go overboard.
Carrot Sticks with Guacamole
Peel and cut carrots into thin sticks. It is simple to prepare guacamole: mash half an avocado with lime juice, salt, chopped cilantro and a pinch of cumin. Carrots are crunchy and sweet. They also contain lots of beta-carotene, which your body converts into vitamin A.
The beta carotene is absorbed by healthy fats in avocado. So, you receive better nutrition and better feeling of fullness. Serve guacamole with 1/4 of an avocado. That’s about 80 calories. The rest of the avocado stays fresh if you leave the pit in and cover tightly with plastic wrap.
Bone Broth Sip
Surprises people. Heat a cup of quality bone broth in a cup. Drink it slowly as a tea. Bone broth is rich in gelatin and collagen, both of which help to repair the lining of your gut. A healthy gut absorbs nutrients better and reduces inflammation that causes weight gain. The warm liquid fills your tummy and tells you it’s full.
Plus, bone broth offers approximately ten grams of protein in every cup, and it’s almost calorie-free. Seek out brands with few ingredients, or create your own with chicken bones. Sprinkle some turmeric or ginger for added anti-inflammatory properties.
How to Build Your Own Weight Loss Snack Strategy
Now you have good healthy snacks for weight loss. However, having a list isn’t enough. You need a system. Let’s find out how these snacks can work for you.
Make preparations in advance. Wash, chop and portion 20 minutes every Sunday. Hard boil six eggs. Cook a large number of chickpeas. Cut up bell peppers and cucumbers. Serve single servings in reusable containers or bags. So, when hunger strikes there is no need to think. All you have to do is grab and eat.
Hear the difference between hunger and boredom. Do you ask yourself this question, would you eat an apple right now? If you answer yes, you are hungry. If no, it is likely that you are bored, stressed or tired. Do something else besides eating. Take a walk for 5 minutes. Take a glass of water. Call a friend. Boredom eating is an extra 100’s of empty calories added every week.
Combine carbs and protein or fat. Don’t consume any carb heavy snack on an empty stomach. Bananas raise blood sugar levels on their own. Peanut butter and bananas will keep your level. One apple makes one hungry for 30 minutes. Cheese sticks to apple for 2 hours. Here’s a one-term formula that makes all the difference.
Even healthy snacks should be consumed in moderation. Nuts, seeds, nut butters, cheese & dark chocolate are high in calories. Measure them out. Just a few almonds would suffice but your hand may be too big. Until you can measure without a measuring cup or spoon, use the actual cup or spoon.
The Bottom Line
Starvation and simple foods are not necessary for weight loss. The right healthy snacks for weight loss are actually more of a help. These choices provide you with variety, flavor and nutrition. Select 5 or 6 that you like. Keep the ingredients on hand in the kitchen. Prep them ahead of time. When the urge to indulge occurs, you have a good response to give.
Your body is at your service. Provide real food, regular energy and regular amounts. The scale will tip over to the right. You’ll feel good doing it as well. Fill up on Greek yogurt, roast those chickpeas, or place a bag of grapes in the freezer. What you eat next may be the turning point of your day.
