Finding a healthy snack for weight loss shouldn’t be difficult. You’ve likely heard other people tell you a million times to cut back on the carbs that aren’t the healthy kind. Protein found in foods such as cheese, fish and chicken, as well as healthy fats found in avocados and nuts will help you feel full without adding more calories on top of your regular diet.
Healthy Snack For Weight Loss
Study participants who boosted their protein consumption to 30% of their diets consumed roughly 450 fewer calories each day and lost about 11 pounds over the course of 12 weeks.
Over the same time period, people who upped their daily fiber intake to 30 grams lost about eight pounds.
We’ve listed several fiber-, protein-, and calorie-balanced nutritious snacks below that you may include in your diet plan to lose weight.
- High-Fiber Snacks High-fiber snacks can help you feel full and satisfied. In addition, a high-fiber diet is associated with lower body weight, better health, and reduced risk of cardiovascular disease.
A lot of the fiber in fruits is in their peels and is also rich in antioxidants, so if the peel is edible, try not to peel the fruits wherever possible.
Here are some of the best options for including more fiber in your snacking routine:
- Vegetables like cucumbers, carrots, tomatoes, bell peppers, and squash
- Fruits such as peaches, plums, apples, and bananas
- Grains such as whole wheat pieces of bread or cereals (make sure they’re enriched with vitamins)
- Legumes such as black beans or lentilsFor fruits, you can make smoothies from them with some ice and enjoy them any time of the day. You can also make some juice and coolers with cucumber and add honey, lemon, or mint for flavor.These are very soothing for the body in summers and fulfill its water requirement, keeping it hydrated.
- A High-Protein Snack Protein is the building block for your muscles, which helps you burn fat; thus, supplying them with nutrients is key to maintaining a healthy weight.
Protein also helps you feel fuller and gives you better control over your hunger.
Furthermore, health experts recommend that you try to include high protein and low-calorie foods in your daily diet.
Below are some high-protein snacks for weight loss that you can enjoy without sabotaging your diet or health goals-
- Greek yogurt (16g protein per 6 oz serving)
This creamy treat is perfect for snacking on its own, or try blending in fresh fruit and granola for an excellent parfait that will satisfy any cravings you might have.
- Eggs (6g per large egg)
The versatility of eggs is their best feature, which is why people can have them differently.
They’re great for breakfast sandwiches or scrambled with veggies like spinach or mushrooms. You could even try making protein-rich pancakes with them!
- Cottage Cheese (15g per cup)This makes an excellent dip for fruits like apples and bananas! It also makes a great addition to smoothies if you’re looking for another source of quick energy before hitting spin class later in the day.You could aim to consume at least 20 grams of protein per snack which will not only make you feel full but also prevent you from doing unnecessary extra snacking. However, it can also increase your calories, so be smart and try to balance it with your other meals of the day.
- Greek yogurt (16g protein per 6 oz serving)
- A Low-Calorie Snack
A low-calorie snack means, it contains less than 200 calories. These snacks are made with ingredients that have a low caloric value and provide the body with essential nutrients.
A good snack contains protein and fiber. It has little sugar, sodium, and saturated fat.
For this reason, these could be considered some of the best foods for weight loss.
They can be eaten at any time of the day but should be consumed in moderation, as excessive snacking with anything can quickly add up to your calorie intake.
The following are some low-calorie snacks that can be eaten when you are trying to lose weight:
Different fruits contain extra calories. For example, a 100g of the apple contains 52 calories, and a 100 g of banana has around 89 calories.
For a better choice, you can make a bowl of fruit salad with small quantities of all the seasonal fruits as long as you avoid seasoning.
Veggies are low-density foods suitable for improving satiety; you can also cook them in different recipes. If you want to fry them, look for healthy oils, like olive oil.
- Beans and legumes
Chickpeas, Kidney beans, peas, Black Beans, etc., have low calories and high protein and fiber, according to studies. Therefore, they are great for weight loss. You can have them in salad or soups or include them in a recipe.
- Nuts and seeds
Cashew nuts, almonds, groundnuts, flax seeds, pumpkin seeds, etc., all have benefits of their own, and consuming them in just a tiny amount will make you feel full. Flax and chia seeds are known to be very beneficial for weight loss. Chia seeds contain potassium, magnesium, and protein that could also assist in natural weight loss.
Combination Of Healthy Snacks For Weight Loss
- A Smart Combo Of Protein And FiberA combo of protein and fiber is the perfect way to feel full without adding too many calories to your diet.
Fiber can help you feel full even when not eating much food. It also helps keep your bowels healthy by providing bulk in the gut, which helps prevent constipation.
Protein has been shown to help with weight loss by increasing satiety (feeling full) while burning more calories during digestion.
A high-protein snack can make you consume fewer calories throughout the day than if you had eaten an equivalent amount of carbohydrates or fat for that period.
To help you with your weight loss goals, we have compiled a list of 5 intelligent combos of these three essential nutrients.
- Avocado and eggs
- Salmon and spinach
- Almonds and blueberries
- Ground beef and broccoli
- Protein shake with almond milk, banana, and blueberries
- A Smart Combo Of Lean Protein And Low-Fat Yogurt
These are some quick and easy examples.
- You can have yogurt along with your protein. The best aspect of this snack is that it’s a fantastic dose of calcium and lean protein, which can help you feel satiated for longer.
- Among the sources of lean protein include poultry, fish, turkey, tofu, beans, and lentils.
- Low-fat yogurts typically fall under the fat-free or low-fat category and are available in a variety of flavors. (Greek yogurt is a good alternative).
- To obtain the advantages of probiotics while also satisfying your sweet taste, look for brands that contain live, active cultures.
- You can maintain fullness, regulate blood sugar levels, and restrain your appetite by eating healthy snacks throughout the day.
Healthiest Snacks to Eat for Weight Loss
Skinny Dipped Chocolate Covered Almonds
PER SERVING, ESPRESSO FLAVOR: 150 calories, 12 g fat (3 g saturated fat), 90 mg sodium, 11 g carbs (3 g fiber, 6 g sugar), 5 g protein
Now that’s an ingredient list we love looking at when we’re picking our favorite healthy snacks to buy. Every bag of Skinny Dipped Almonds contains almonds, chocolate, organic maple sugar, sea salt, cocoa powder, and real powdered flavor (either espresso beans or dried raspberries)—none of that “natural flavor” stuff! Skip out on sketchy snacks to have this sweet treat instead.
Vega Protein + Shake
PER BOTTLE: 170 calories, 5 g fat (1 g saturated fat), 230 mg sodium, 14 g carbs (4 g fiber, 7 g sugar), 20 g protein
Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios recommends getting at least 20 grams of protein after you’ve been working hard in the gym. With a shake like this, you can knock that out in just a few gulps.
ProBar Bite Mixed Berry
PER BAR: 140 calories, 6 g fat (0 g saturated fat), 80 mg sodium, 22 g carbs (6 g fiber, 4 g sugar), 5 g protein
Over 20 percent of your daily value of digestion slowing fiber in one bite? Yes, please.
RX Nut Butter, Peanut Butter
PER PACK: 180 calories, 14 g fat (4 g saturated fat), 110 mg sodium, 8 g carbs (2 g fiber, 3 g sugar), 9 g protein
Your average peanut butter packet has between 5 and 6 grams of protein — this one has 9. Perfectly portable, you can eat RX Nut Butter alone or squeeze on top of a banana for a post-workout snack.
Vital Farms Hard Boiled Eggs
PER 1 EGG: 70 calories, 4.5 g fat (1.5 g saturated fat), 60 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 6 g protein
These are pasture-raised eggs, cooked, peeled, and ready to eat. Make a complete snack by spreading hummus on whole-wheat toast and slicing the hard-boiled egg over the top.
Terra Exotic Harvest Vegetable Chips
PER SERVING: 130 calories, 6 g fat (0.5 g saturated fat), 145 mg sodium, 18 g carbs (3 g fiber, 5 g sugar), 2 g protein
This fun mix of carrots, blue potatoes, and kabocha squash boasts 40 percent less fat than potato chips and enough fiber to take the edge off your hunger. (Plus they look pretty on the chip ‘n’ dip platter.) These are some of the most colorful healthy snacks to buy that you can’t miss!
Athenos Hummus Original
PER SERVING: 60 calories, 3.5 g fat (0 g saturated fat), 170 mg sodium, 4 g carbs (1 g fiber, 0 g sugar), 2 g protein
Made with real olive oil, which lends an authentic flavor and more heart-healthy fats, this hummus bests a flavor like, say, S
Healthy Weight Loss-Friendly Snacks To Keep At Your Desk
Despite how the temptation to snack on chips or other unhealthy food can be pretty high, it’s best to keep these healthy snacks at your desk instead:
Keep these healthy snacks on hand in the office if you’re trying to lose weight
We’ve dedicated an entire drawer (or two) to munchies at The Weekly’s office. Perfect for when we have the munchies or when we need a little break throughout a hectic day.If you’re anything like us, you undoubtedly also have a snack station at work, whether it’s at your desk or in a common area like the pantry. Even while the temptation to munch on chips and other unhealthy junk food can be rather strong (just think of all the cookies and crackers your coworkers brought back from their last vacation), doing so is bad for both your health and your waistline.
However, you don’t have to throw everything away! Simply replace some of your current snack selections with some of these healthier ones, which are also excellent for helping you lose weight:
Besides being good for your brain, a 2015 study found that eating almonds can decrease belly fat, in turn reducing the risk of heart disease. Research has also shown that almonds may also help with curbing appetite, so you feel less peckish. To stimulate fat-burning, it’s recommended to eat about 30 to 35 almonds a day.
2. Apple Slices
Apples have a lot of fiber, which makes you feel content for longer. However, since many nutrients are found in the skin, it is best to consume apples whole. Purchase some and store them in the workplace refrigerator! Lemon juice can be used to keep them from going brown, or you can put them back together to form a “apple” and secure it with a rubber band.
Tip: Sliced apples with peanut butter make for a really tasty combo, but it’s best not to go overboard as peanut butter can be fairly high in calories.
3. Carrot Sticks
Carrots are naturally very low in calories but high in fibre and nutrients, making them a great weight loss food. Buy some carrots and slice them up in thin sticks for more convenient snacking. You can also opt for baby carrots that don’t require any cutting up!
4. Unsalted Popcorn
The term “unsalted” is important here. When it comes to losing weight, the sort you eat at movie theaters is a big no-no because it’s packed with calories, butter, salt, and sugar. However, popcorn on its own is a high-fiber, low-calorie snack! Additionally, they are enjoyable to gnaw on, making you feel as though you have consumed a substantial amount of food while not having done so.
5. Fibre-Rich Cereals
Another great portable snack to keep at your office desk is a box of high-fibre cereal that you can reseal. A box can last you a couple of weeks to even month, depending on how often you snack from it. Of course, stay away from the sugary ones that are often loaded with way more calories that you need, and stick to the ones with lower sugar content.
These sweet and tiny berries are packed with vitamin C, potassium and – you guessed it – fibre. One serving of blueberries or about half a cup gives you between 40 calories too, so you can pretty much snack on this fruit guilt-free. Keep a box in the fridge (in the middle or bottom shelf) to keep them fresh.
These enticing beans make a great workplace snack in addition to being a great filler item at Japanese restaurants. They are enjoyable to eat as well (after you pop one, you can’t stop!) Along with other minerals like magnesium and iron, they are also abundant in kaempferol, a sort of antioxidant that stimulates weight loss according to research.