You might be wondering if you can maintain your snacking habits and still lose weight. Snack food can be a key component of weight loss if you choose nutritious, entire foods with enough of protein and nutrients. Additionally, some of them even help you stay satisfied all day long and reduce cravings for bad foods. (1)
So, what are the best snacks for weight loss?
Research
1. Nuts and seeds
Nuts are frequently regarded as the ideal nutrient-dense snack. Nuts may also help prevent some cancers, depression, and other disorders, as well as a lower risk of developing heart disease.
Nuts will increase your feeling of fullness despite their relatively high fat content. Recent studies indicate that eating nuts in moderation can effectively help you lose weight. Nuts offer the ideal ratio of nutrients, including fiber, protein, and good fats. An average serving of 28 grams of nuts has 180 calories. (2, 3)
What cake can you eat without gaining weight if you have a habit of snacking? Cakes can be manufactured from nuts and eating cakes produced from seeds can help you lose weight.
2. Guacamole-topped red bell peppers
While bell peppers in general are healthy, red peppers in particular are rich in antioxidants such beta carotene, capsanthin, and quercetin. Red bell peppers contain a lot of vitamin C as well. The Daily Value (DV) for vitamin C is 300% higher in 1 large red bell pepper.
One red bell pepper and 85 grams of guacamole combined create a meal with less than 200 calories and a healthy fat and fiber supplement. (4)
3. Strawberry-Greek yogurt dessert
Berries with plain Greek yogurt make a tasty and nutrient-dense snack. Greek yogurt is a good source of calcium and potassium and is also high in protein. Berries are one of the best sources of essential antioxidants and many benefits can be obtained by combining berries of multiple colors. (5)
Combining 100 grams of plain, full-fat Greek yogurt with 1/2 cup (50 grams) of mixed berries gives you about 10 grams of protein and less than 150 calories.
4. Peanut butter and apple slices
Peanut butter and apples go well together. Apples are rich in polyphenol antioxidants and fiber, which promote intestinal health and lower the risk of heart disease. Additionally, peanut butter has heart-health advantages. It has been shown to lower triglycerides and LDL cholesterol while raising HDL cholesterol.
However, peanut butter has a lot of calories. It is recommended that you consume it in moderation despite the fact that it isn’t often linked to weight growth.
One medium apple and one tablespoon (15 grams) of natural peanut butter work perfectly together to balance flavor and texture in a snack with less than 200 calories. (6)
5. Cheese sticks with cinnamon and flaxseed
Cinnamon, flaxseed, and cottage cheese are all healthy foods. Conjugated linoleic acid (CLA), a fatty acid connected to health advantages, is found in significant amounts in cottage cheese along with other healthy fats. Blood sugar regulation and weight loss are both proven benefits of flaxseed. Additionally, flaxseed may lower the risk of breast cancer. On the other hand, cinnamon lowers blood sugar levels and may enhance digestive health. (7)
6. Almonds and dark chocolate
Almonds and dark chocolate make for a delicious, portable snack. As long as the chocolate you are consuming has at least 70% cocoa solids, it can control blood pressure and lower the risk of heart disease.
Almonds are a good source of heart-healthy monounsaturated fats and can aid with blood sugar regulation. Additionally, studies have shown that they can minimize cravings and promote weight loss. (8)
7. Hummus with cucumber slices
Hummus and cucumber pair well. Cucumber is rich in cucurbitacins. One cup (52 grams) of sliced cucumbers dipped in 100 grams of hummus contains approximately 180 calories. (9)
8. Fruit slice
You might feel that eating nutritious snacks doesn’t have to be difficult with only a slice of fruit. Bananas, apples, pears, grapes, grapefruit, and oranges are among the fruits that are easy to use. (10)
9. Mozzarella cheese and cherry tomatoes
The flavor combination of tomato and mozzarella cheese is exquisite, and it’s also good for you. Vitamin C, potassium, and lycopene, an antioxidant that may lower the risk of cancer and heart disease, are all abundant in tomatoes. Mozzarella is a good source of calcium, protein, and vitamin B12. As HDL cholesterol levels rise, it may also lower the risk of heart disease.
One cup (149 grams) of cherry tomatoes and two ounces (60 grams) of mozzarella cheese contains less than 200 calories.
10. Chia pudding
Chia seeds are high in fiber and may be incorporated into any type of diet, including vegan and ketogenic diets. (11)
Antioxidants found in chia seeds help lower inflammation and improve heart health. Chia seeds don’t have any flavor, but when soaked in liquid, they take like jelly.
11. Hard-boiled eggs
Eggs are one of the best foods for weight loss and overall health. Eggs have high protein content and are a good source of the vitamins K2 and B12. Eggs give you a feeling of fullness and can help you consume fewer calories for hours, both of which will aid in weight loss.
Despite having a negative reputation due to excessive cholesterol for many years, numerous recent studies have found that moderate egg consumption has no impact on the risk of heart disease. (12)
12. Blue cheese-topped baby carrots
One of the best sources of carotenoids is carrots, particularly beta carotene, which your body can use to make vitamin A. Carotenoids found in carrots may lower your chance of developing cataracts, heart disease, and cancer.
Carotenoids are better absorbed when they are combined with fats like salad dressings or cream dips. About 200 calories are contained in a 100-gram serving of carrots with 2 tablespoons (30 grams) of blue cheese sauce.
13. Cheese slice
Cheese is a tasty food that may stand alone as a snack. Despite having a lot of saturated fat, cheese is not directly linked to heart disease. According to several research studies, saturated fat doesn’t raise the risk of heart disease. Furthermore, research indicates that even in people with high LDL cholesterol levels, eating up to two servings of cheese daily does not raise those levels. (13, 14)
Furthermore, research indicates that even in people with high LDL cholesterol levels, eating up to two servings of cheese daily does not raise those levels. A 60-gram portion of cheese contains 200 calories and 14 grams of protein.
14. Heathy beef sticks or beef jerky
Beef jerky and beef sticks are great protein-rich snacks. But you have to choose the right type of meat. Some processed foods are high in sugar and preservatives. Although many beef sticks are manufactured with low-quality meat and other dubious additives, they are usually sugar-free.
15. Whey protein
When you need a snack to hold you through until your next meal, whey shakes are a great choice. Studies show that whey protein can help you build muscle, burn fat, and improve your body composition. (15)
16. Canned sardines or salmon
Canned salmon is a fantastic, nutritious snack that doesn’t require refrigeration.
Omega-3 fatty acids, which are abundant in salmon and sardines, can lower the risk of heart disease and other health issues.
Additionally, protein, potassium, and vitamin B12 from fish are all helpful for burning fat. Magnesium levels in a variety of fish are also high. Salmon or sardines have 17–23 grams of protein and 130–180 calories per 100-gram serving.
17. Edamame
Edamame is a dish made of steamed, raw soybeans. This is a fantastic snack f or vegans or anyone who likes their distinct flavor and texture. In animal experiments, the antioxidant kaempferol, which is abundant in edamame, was found to aid in weight loss and reduce blood sugar levels. In addition to being rich in folate, this snack is also a good source of iron, magnesium, and manganese. One cup (155 grams) of edamame contains around 17 grams of protein and 180 calories. (16)
18. Marinated artichoke
In addition to being tasty and nutrient-dense, seasoned artichokes are also a wonderful source of fiber, vitamin K1, and folate.
According to recent studies, artichokes contain prebiotic fibers that nourish the good bacteria in your gut and protect the cells that line your gut.
Artichokes marinated in olive oil have approximately 190 calories per 100 grams.
19. Ricotta cheese with pear slices
Ricotta cheese and pear slices make a satiating snack that has a sweet flavor and creamy consistency.
Pears, particularly the peel, have powerful anti-inflammatory polyphenol antioxidant components. Moreover, ricotta cheese has a high protein and calcium content. (18)
In a 12-week ricotta cheese trial, older adults who ingested 210 grams of the cheese each day saw gains in strength and muscle mass.
20. Unsweetened desiccated coconut
Desiccated coconut is incredibly sweet and rich in fat, particularly medium chain fat, which helps individuals with memory loss by boosting metabolism and promoting weight loss. 28 grams of unsweetened desiccated coconut has around 185 calories. (19)
21. Turkey roll
High-quality protein found in turkey is nutrient-dense and helps you feel satisfied while retaining muscle mass and burning more calories during digestion than fat or carbohydrates. (20)
22. Olives
Olives are one of the nutrient-dense foods of the Mediterranean diet. They are rich in potent antioxidants including oleuropein and heart-healthy monounsaturated fats. Plant chemicals found in olives may help reduce Inflammation, insulin resistance, and cancer risk. (21)
23. Spicy avocado
One of the healthiest and most satiating foods on the earth is avocado. They can help reduce LDL cholesterol, relieve arthritic symptoms, and shield your skin from UV damage, according to studies. Additionally, fiber, potassium, magnesium, and monounsaturated fat are all abundant in avocados’ nutritional profile. (22)
24. Ricotta cheese with cocoa powder
Ricotta cheese provides numerous health benefits. This cuisine can be baked into a cheesecake or stew, along with veggies and fruit. It also works nicely with a little flavor. (23)
25. Sun-dried tomatoes
Lycopene levels in sun-dried tomatoes are higher than in fresh tomatoes. Additionally, olive oil is frequently added to sun-dried tomatoes, which aids in your body’s absorption of additional lycopene.
A 100-gram serving of sun-dried tomatoes in oil has slightly over 200 calories and 170% of the daily value (DV) for vitamin C.
26. Slices of prosciutto-wrapped cantaloupe
Cantaloupe is a wholesome, delectable, and potent antioxidant fruit that fights inflammation, protects your eyes from illness, and keeps them healthy. Cantaloupe is a rich source of potassium as well as vitamins A and C. For a flavorful, sweet, and nutritionally sound snack with fewer than 200 calories, combine cantaloupe and sun-dried ham. (24, 25)
27. Crispy kale
Due to its high fiber content and antioxidants like quercetin and kaempferol, kale is one of a group of plant foods that have significant positive impacts on overall health. Kale contains compounds that regulate blood pressure and may lower the chance of developing colon cancer. (26)
28. Rainbow Rolls
With a very delectable dipping sauce, a light combination of carrot, bell pepper, avocado, and mango is wrapped in rice-based spring roll wrappers. With only 160 calories per serving, mint and cilantro leaves enhance the flavor even further.
29. Apple fauxnuts
This fruit is quite filling and high in fiber. They are cut into rings by cutting them laterally, and the center is then cored out to resemble a doughnut. Add a protein and healthy fat boost by topping with something like cottage cheese with pineapple and unsweetened coconut flakes or almond butter with pomegranate seeds and chia seeds. (27)
30. Vegetable soup
Soup is a great way to sneak more vegetables into your diet and always makes for a substantial and warm supper. Due to its high water content, soup might help you feel fuller while consuming fewer calories.
31. Avocado spread with vegetable sticks
In this summertime variation of baba ganoush, zucchini is used instead of eggplant, and mint and fresh lemon juice are also used. This dip goes well with a variety of veggie sticks or your preferred crackers and has only 125 calories per serving. (28)
32. Nutty chickpeas
Chickpeas can be consumed in a variety of ways, including whole, on their own, in salads, and as hummus. Since chickpeas include both protein and fiber, they can also aid with satiety. Together, protein and fiber help enhance fullness by slowing down digestion. (29)
33. Roasted artichokes with caesar dip
Despite only having 135 calories and 9 grams of carbohydrates per serving, this delicious meal from the Good Housekeeping Test Kitchen contains 4 grams of protein and fiber. It makes for a delicious dipping sauce inspired by a cheesy mustard Caesar salad.
34. Chocolate-filled raspberries
All berries are healthy, but raspberries have the highest fiber content of all berry. For a delightful treat, portion out a tablespoon of small dark chocolate chips and tuck one into each raspberry. (30)
35. Charred salsa
The key component in this salsa, the tomato, provides a ton of vitamins and antioxidants for only ten calories per serving. Make a batch, eat it as a snack with some vegetables and whole grain chips, and add some to meals like grilled chicken or grain bowls for added flavor throughout the week. (31)
36. Celery sticks
Celery is a vegetable high in water, low in calories, and full of vitamins and minerals. Add low-fat cream cheese to the sticks, and then top with seasoning for taste. Other veggies like bell peppers can also be prepared in this manner. (32)
37. Fruit crisps
Are you sick of seeing fresh fruit sitting in the fridge? Fruit crisps are a shelf-stable alternative that can help you fulfill your produce requirement. Look for fruit crisps without added sugar that have been dehydrated or air dried. Consume as a snack or combine with trail mix to increase fiber content.
38. Cucumber Medallions
Since cucumbers contain more than 95% water, they are a healthy hydrating snack choice that still has a delicious crunch. For a quick and easy nutritious snack, simply top cucumber rounds with hummus, some crumbled feta, black pepper, and basil. (33)
39. Broccoli popcorn
Despite having fewer calories, cauliflower is a powerhouse of nutrients. In this easy meal, cauliflower florets are combined with grated parmesan cheese, garlic powder, and spices like turmeric. (34)
40. Seaweed
For crunchy, salty flavor, these well-liked seaweeds are roasted and mildly salted. They have few calories by nature, and some brands season them with wasabi or teriyaki for added flavor. (35)
These 40 nutritious snacks for weight loss are a wonderful place to start if you’re seeking for snacks that can aid in weight loss. You’re one step closer to your weight-loss goals if you can control your cravings. Who knows, along the road you might even discover a new favorite snack.
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