Snacking doesn’t have to stop you from losing weight. Strategic snacking can actually keep your metabolism going, stop you from eating too much at meals, and help you keep your energy levels steady all day. The most important thing is to pick snacks that are high in nutrients, filling, and low in calories. Here are some tasty and healthy snacks that will help you lose weight.
Snacks Full of Protein
Protein is important for losing weight because it keeps you full longer, speeds up your metabolism, and helps you keep your muscle mass. Greek yogurt is a great choice. Add berries or a little honey for natural sweetness. Hard-boiled eggs are easy to carry around, tasty, and very filling. Like Greek yogurt, cottage cheese is good for you and goes well with fruit or nuts. Edamame, which are boiled soybeans, are a good source of plant-based protein and fiber, which keeps you full for a long time. String cheese or a small handful of almonds are also good sources of protein with few calories.
Fruits and veggies
Fresh fruits and vegetables are the best snacks because they are low in calories but high in fiber and nutrients. Apples with a tablespoon of almond butter are a healthy snack that has both fiber and healthy fats. Blueberries, strawberries, and raspberries are all berries that are low in sugar and high in antioxidants. Carrots and celery are very low in calories and satisfy the need to crunch, especially when eaten with hummus or a small amount of Greek yogurt dip. You can stay hydrated and get some sweetness from pear slices, orange segments, or watermelon without getting too many calories. Bell peppers are crunchy, full of nutrients, and taste great with salsa or guacamole.
Seeds and nuts
Nuts and seeds are high in calories, but they also have healthy fats that keep you full and are good for your heart. The most important thing is to control your portions. Stick to a small handful (about 1 ounce or a quarter cup). Almonds, walnuts, and pistachios are some of the best nuts to eat. You can add chia seeds to yogurt or oatmeal to get fiber and omega-3 fatty acids. Pumpkin seeds are a good source of magnesium and protein, and they have a nice crunch. To avoid eating too much, think about putting nuts in small containers ahead of time.
Fiber and Whole Grains
Snacks that have whole grains give you energy for a long time and keep you from getting hungry. When you don’t add butter, air-popped popcorn has only about 30 calories per cup. Whole grain crackers with cheese or hummus make a healthy snack. Oatmeal with cinnamon and a few berries gives you fiber and keeps you full. Brown rice cakes with mashed avocado or nut butter on top are a good source of both carbs and healthy fats.
Choices that are fermented and have probiotics
Fermented foods are good for your digestion and don’t add many calories. Kombucha has probiotics and very little sugar compared to regular soda. Plain kefir (without sugar) has good bacteria and protein. Mixing miso paste with warm water makes a broth that is low in calories and full of umami flavor. These choices not only satisfy your cravings, but they also help your gut health.
Creative Mixes
Some of the best snacks have foods from more than one food group to make sure you get all the nutrients you need. Hummus with veggies has protein, fiber, and healthy fats all in one. Trail mix with nuts, seeds, and dried fruit (in small amounts) gives you energy and fills you up. Almond butter and a few dark chocolate chips on celery add sweetness, healthy fats, and protein. Whole grain toast with avocado gives you fiber, healthy fats, and long-lasting energy. A small amount of dark chocolate (70% cacao or more) with almonds is a great way to satisfy your sweet tooth and get antioxidants at the same time.
Snacks that keep you hydrated
Sometimes what we think is hunger is really thirst. Cucumber slices are very low in calories and have more than 95% water. Watermelon and cantaloupe are naturally sweet and keep you hydrated. Coconut water has electrolytes and very few calories. Hot or iced herbal tea can satisfy your craving for a snack without adding calories.
Helpful Tips for Smart Snacking
Picking the right foods isn’t enough to help you lose weight while snacking. Put your snack on a plate instead of eating it straight from the package. This will help you eat the right amount. Plan ahead by making snacks ahead of time so that you always have healthy choices on hand. Don’t eat while you’re distracted. To really enjoy and notice your food, step away from screens. Before you reach for a snack, drink some water. Thirst can often feel like hunger. When you can, choose whole foods over processed ones. Whole foods usually have fewer additives and more nutrients.
Watch how big your portions are. Eating too much of even healthy snacks can make you gain weight. A serving of nuts is about a quarter cup, and a serving of dried fruit is about two tablespoons. Reading labels can help you figure out what a reasonable amount is.
What to Stay Away From
Some snacks that seem healthy actually make it harder to lose weight. Many low-fat packaged snacks have added sugars that make blood sugar levels rise and cravings stronger. Granola bars are easy to eat, but they usually have a lot of sugar and calories. Dried fruit is healthy, but it has a lot of calories and natural sugars, so use it as an extra ingredient instead of a snack on its own. Flavored yogurts can have as much sugar as dessert. Even though they have the same number of calories, vegetable chips and straws don’t give you as many nutrients as whole vegetables.
The Bottom Line
You don’t have to give up snacks to lose weight; you just have to pick snacks that help you reach your goals instead of going against them. You can eat snacks that fill you up and help you lose weight by focusing on whole foods that are high in protein, fiber, and other nutrients. Keep in mind that being consistent is more important than being perfect. Making small, smart choices over and over again builds the habits that help you lose weight and stay healthy for good.
