The Best Snacks for Weight Loss: A Comprehensive Guide

Eating a snack can help you not eat a lot at dinner. A snack can also help you get all the nutrients you need. But sometimes, if you snack all day, you might overeat. It’s a good idea to prepare healthy snacks if you get hungry. Here are some healthy snacks for when you want to lose weight.
Snacking can be part of a healthy diet. When selecting a snack, choose one that contains protein, fat, and fiber. These nutrients will help you feel full for a longer time. Snacks are also an excellent way to add extra nutrients to your day. Try carrots and hummus, an apple with almond butter, or whole-grain crackers with cheese. And remember, if you let yourself get too hungry, you’re more likely to overeat at your next meal. So even though we think of chips and candy as “snack” foods, eating snacks can help you from overeating.
When it comes to losing weight, you may think that the number of calories you eat is the most important thing. But this isn’t always true. For example, you might be pleased with 100 calories of jelly beans but not 200 calories of nuts and dried fruit. That doesn’t mean calories don’t matter, but choosing a snack that delivers nutrition and fills you up is also essential. All our weight-loss meal plans allow for two snacks a day; on the 1,500-calorie meal plans, each snack is around 200 calories per day.
What about evening snacks? The biggest problem with nighttime snacks is eating unhealthy foods like ice cream and chips. It doesn’t mean you can’t have a treat after dinner. Some of your favorite snacks may even be on this list (like chocolate or popcorn).
If you are always hungry after supper, your meal should consist of nutritious and nourishing meals. You may need an evening snack if you only eat a salad for dinner.
If you like to have a snack after dinner, serve yourself a healthy portion on a plate or bowl. It will help you eat less because you’re more likely to eat when you scoop from the container. Your bowl will also help you check your body and hunger levels. Here are some ideas for healthy late-night snacks, according to a dietitian.
Are you looking for some ideas for healthy snacks? Here are ten healthy snacks that can help you lose weight. They include sweet, savory, crunchy, and creamy snacks.
Quick Picks: The Best Snacks for Weight Loss: A Comprehensive Guide
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The Best Snacks for Weight Loss: A Comprehensive Guide

1. Almonds
Nuts are a great healthy snack. They are high in fat, but you don’t need to avoid them if you want to lose weight. Almonds are excellent due to their satiating fiber, protein, and healthy fat content. Almonds suppress appetite, promote heart health, and may even aid in losing abdominal fat (learn more about almonds’ incredible health benefits). So grab a handful, eat them with some dried fruit and dark chocolate or spread some almond butter on an apple.
2. Grapefruit
Grapefruits are a healthy fruit that has many benefits. There are approximately 100 calories and 4 grams of fiber in a grapefruit. It also has 100% of the vitamin C that a woman needs for the day. It is a lot of nutrition in small fruit.
According to one study, people who ate grapefruit with each meal lost up to 3 1/2 pounds over three months. Researchers believe that grapefruit may help manage appetite by lowering insulin levels.
5. Chocolate
Losing weight does not mean giving up the foods you love. Giving yourself small rewards may be the key to permanent weight loss. Aiming to be “too good” sets you up for failure and prevents you from enjoying your food thoroughly.
If you like to drink wine with your dinner, please do so. If you would rather have dessert, skip the drink and have a small chocolate treat. Remember, it’s OK to have both. Just make sure that you have a healthy breakfast tomorrow.
6. Popcorn
Popcorn is a healthy snack that is high in fiber and protein. For example, 1 ounce of air-popped popcorn has 4 grams of fiber and almost 4 grams of protein. That makes it a snack that will help you stay full. Popcorn is also a whole grain, which means it has more nutrients than snacks like chips. You can find popcorn in bags at many stores. Check out our favorite healthy popcorn picks.
7. Yogurt
Snacks can help you fill in the gaps in your nutritional intake. Make sure to choose snacks high in calcium and fiber, two nutrients many people don’t get enough of. Yogurt with fruit delivers all those nutrients plus protein and probiotics, which are suitable for your gut health.
Choose plain yogurt and add fruit to add sweetness and fiber to your yogurt. Flavored yogurts often have a lot of added sugar and extra calories. Whole milk and low-fat plain yogurt are healthy choices too. Newer research has debunked the myth that fat-free is healthiest.
If you want more protein in your yogurt snack, Greek yogurt has almost twice as much protein as regular yogurt.
8. Hummus
Skip the vending machine and eat a healthy snack you packed from home. It will save you money and give you more nutrition for your buck. Try cut-up vegetables with hummus. One serving of hummus is two tablespoons, which can help satisfy your hunger.
Planning snacks with complex carbohydrates and protein will help you until dinner. You may discover more about hummus’s health benefits.
9. Oatmeal
Oatmeal is a complex carbohydrate that can help you feel full without causing your blood sugar levels to spike. It is also a good source of fiber, which can help people lose weight and keep it off. Oatmeal is typically eaten as breakfast but can make a hearty and filling snack. You can make this snack more convenient by keeping packets of unsweetened instant oatmeal at your desk or making overnight oats in a mason jar.
10. Dried Fruit
Dried fruit is a healthy snack you can take wherever you go. It’s filling because it is packed with fiber, and it also has essential vitamins and minerals. Look for dried fruit with no sugar or sweeteners added, and then pair it with nuts for a snack that balances healthy carbs and protein. Dried fruit is also a great option to keep at your desk at work.
Healthy Snacks That Can Help You Lose Weight

Snacking means eating food throughout the day instead of just at mealtimes. Snacks are usually smaller than main meals, and they’re intended to help you stay hungry throughout the day, so you don’t overeat.
While there is conflicting information on whether snacking aids weight loss. Some study suggests that if you snack more frequently, you may be better able to control your hunger and regulate your blood sugar.
Snacking can help you eat more nutrient-rich foods like fruits and vegetables. The majority of individuals do not consume enough fruits and vegetables. When you’re hungry, you eat foods heavy in protein, fiber, and healthy fats. It will assist you in feeling fuller for a more extended time and making healthier eating choices at your next meal.
If you want to manage your weight, you can eat healthy snacks. These snacks will help keep you full between meals and may help promote weight loss when consumed as part of a healthy diet.
So, what counts as a healthy snack?
A healthy snack is a mini-meal. It should have protein, carbs, and healthy fats. Fiber is good, too, because it makes you feel full for a long time.
Making a healthy snack can be difficult. It’s hard to measure the right amount of food. But don’t worry. We have a list of healthy snacks that are easy to make and taste great.
Some of these snacks are low-calorie and fiber, while others are high in fat and protein.
5. Steamed Edamame
It is a great snack that has both protein and fiber. It is also a complete source of plant-based protein, which provides all the essential amino acids our bodies need. One cup of shelled edamame contains 188 calories. You can add flavor by sprinkling on some coconut Aminos and toasted sesame seeds.
12. Feta Watermelon Stacks
This refreshing snack from the Good Housekeeping Test Kitchen is bite size and features an outstanding balance of flavors. Cut one small seedless watermelon into 1-inch cubes (about 40). Top with 1 (1-pound) block of feta cheese, cut into 1-inch squares (1/4 inch thick), and 1 cup of basil leaves. Secure with toothpicks. Sprinkle with three tablespoons of olive oil and 1/4 teaspoon each salt and pepper.
13. Seaweed Snacks
A lot of people enjoy munching on these salted seaweed sheets. They are roasted, and you may recognize them by their crisp texture. You’ll find them in the store’s section containing the crackers and pretzels. They have naturally low-calorie content, and some brands add extra flavor with teriyaki or wasabi.
16. Smooth and Creamy Artichoke Dip
This fiber-packed dip is delicious and easy to make. Some study suggests that if you eat more frequently, you may be better able to control your hunger and regulate your blood sugar. However, there is conflicting information regarding whether or not snacking helps people lose weight.
17. Fruit Crisps
Try fruit crisps if you’re tired of fresh fruit going wrong in your fridge. They are a shelf-stable option that can help you eat more produce. Look for fruit crisps that have been dehydrated or air-dried and have no added sugar. You can eat them as a snack on their own or add them to trail mix for some extra fiber.
19. Loaded Celery Sticks
Celery is a less-calorie vegetable with lots of water, vitamins, and minerals. You may enhance the flavor of the celery sticks by stuffing them with low-fat cream cheese and then sprinkling them with Everything Bagel Seasoning. You may get the same effect with different veggies, such as bell peppers.
21. Greek Turkey Roll-Ups
It is a quick and easy turkey roll-up that you will love. Place one turkey breast slice from the deli counter on a dish. One spoonful of hummus should be spread evenly over the top of the turkey. On top of that, sprinkling one tablespoon of crumbled feta cheese is recommended. Include two baby spinach leaves and a tomato that has been cut. Roll up the turkey breast and cut it in half so you can eat it quickly.
22. Ranch Seasoned Popcorn
Believe it or not, popcorn is a good source of fiber. You can get it from air-popped or lightly oil-popped varieties. Mix ½ teaspoon of garlic powder, onion powder, dried dill, and dried chives in a separate small bowl—season to taste with salt and pepper. For a ranch-inspired flair, sprinkle on your popcorn.
23. Fresh Fruit & Nuts
It is chock full of healthy fiber and nutrients that benefit your body. If you can’t eat a whole piece of fruit, try a smaller option like clementines or miniature Rockit apples. These mini fruits are also excellent snacks for kids. Add some nuts to get some protein to help you stay full.
30. Strawberries Dipped in Vanilla Yogurt
Although yogurt-covered pretzels and raisins may seem healthy, they tend to contain more sugar than chocolate-coated options. A better option would be a portion-controlled handful of pretzels, or a few pieces of fruit (like strawberries) dipped in vanilla yogurt. It will give you less sugar than the yogurt candy varieties.
32. Zucchanoush with Veggie Sticks
This dip is a summery twist on baba ganoush. It swaps out eggplants for zucchini and has other fresh ingredients like lemon juice and mint leaves. This dip has 125 calories per serving, which makes it an excellent choice to eat with assorted veggie sticks or your favorite crackers.
37. Frozen Grapes
Grapes have roughly 70 calories per cup and are an excellent choice if you’re attempting to reduce weight. They’re also a perfect option if you want something cool and sweet. Frozen grapes take a little longer to chew. And it may assist you in eating at a slower pace and paying greater attention to the signals your body sends you regarding when you are hungry and when you are full.
40. Apple Fauxnuts
This fruit is rich in fiber and filling. Slice it laterally into rings, then core out the center, so it looks like a donut shape. Toppings such as almond butter with pomegranate seeds, chia seeds, cottage cheese with pineapple, and unsweetened coconut flakes provide a protein and healthy fat boost.
Bottom Line
Snacks can fit into your diet if you’re trying to lose weight. Healthy snacks you can pack for work, grab and go, or buy at a store will help you get the nutrients your body needs. Remember to consider the nutrients the snack contains (fiber, protein, vitamins, minerals) to help you stay full.
Frequently Asked Questions About Best Snacks for Weight Loss
Snacks can fit into your diet if you are trying to lose weight. You can have different healthy snacks that will give you other nutrients. It will help you not get hungry between meals.
Lemon water can help you feel full, stay hydrated, boost your metabolism and help you lose weight. However, it is no better than regular water for losing fat.
Green tea is one of the best and most powerful drinks for losing weight quickly. It has been shown to unlock fat cells and turn that fat into energy. A compound called catechins is a magic ingredient in green tea that helps with weight loss.
The body releases a hormone that signals the brain when enough energy is stored. It tells the brain to start burning fat.
Here are some great options if you do not have much time: hummus and whole-grain crackers or baby carrots. Roasted chickpeas. Greek yogurt cups. Bean or lentil crackers. Kale chips.
Bananas are deficient in protein and fat, but they are a good source of carbohydrates. Compared to other fruits, like berries, bananas have more calories, making them seem not good for weight loss.