Best Snacks for Weight Loss

Written by Ahmed Zayed Helmy, MD, on January 22, 2020

Snacking is an inevitable part of our lives. All of us need a little something before lunch or dinner to keep us going or simply to satisfy our sweet tooth. But what we choose to snack on plays a great role in our diet and lifestyle. It does not matter if you are eating healthy during breakfast, lunch, and dinner if you still decide to eat a whole bag of potato chips or fries in between. And is there really something that is considered to be a healthy snack, especially when you are trying to get that summer body? Can you have the best of both worlds – snacks and lose weight? Let’s find out, shall we?

Should you snack while trying to lose weight?

It is common to think of eating a whole bag of chips or entire chocolate when you think about snacking, most people do. And that is because of the sole reason that most of us rely on unhealthy snacks to satisfy our hunger in between meals or simply to accompany us while we are watching our favorite TV show. When you think about it like that, it is normal to think that you need to ban snacking altogether while trying to lose weight.

But snacking is defined as eating or drinking anything in between meals; however, this definition does not mention snacking on healthy or unhealthy snacks. And since snacking is such a vital part of our lives, maintaining our energy, improving our mood, satisfying our hunger, etc. you should really consider switching up your usual snacks instead of giving up on snacking for the goal to lose weight. To answer your question – yes, you should definitely snack while trying to lose weight, but it is highly recommended to introduce some healthier snack versions into your diet (1).

Does snacking on healthy snacks really work?

As we mentioned before, snacking, and we are talking about snacking on healthy foods and drinks, can help your weight loss process, and anybody who is trying to lose weight is encouraged to pursue healthy snacks. Losing weight should never be about starving yourself for the purpose of eliminating those extra body pounds. It should be about changing your diet, and your lifestyle in general, staying physically active and adopting new healthy habits. And snacking on healthy snacks is definitely a new habit that you need to include in your lifestyle.

By choosing healthy snacks, you can reduce the number of calories that you intake during your next meals. You will satisfy your hunger, and you do not have to feel guilty about it because you have just snacked on some apple slices with peanut butter instead of reaching out for a bag of chips (2). Healthy snacks can help improve your mood and energy levels before you head off to the gym or when you simply need something to boost your energy levels while you are waiting on lunch (3).

13 ideas for healthy snacks

And now ought to the most important part of today’s article, or should we say the most delicious part of today’s article! In the following, we plan on sharing some of the healthiest and tasty snacks found on planet Earth! You will quickly discover that most of these snacks are easy to carry around in your purse or gym bag, are low-cost, low-calorie, and full deliciousness! Let’s share 13 awesome healthy snacks that we found just for you!

Popcorn

One of the best alternatives to eating chips is eating popcorn. Popcorn represents a low-cost, low-calorie, and highly delicious snack that is to be prepared in only a couple of minutes. Because popcorn is a rich source of fiber, it will easily fill you up, satisfying your hunger, and reducing the number of calories that you are about to intake through your next meal. Science has also proven that popcorn is better at satisfying our hunger as compared with some of the more common snacks such as chocolate and potato chips (4). Put a bit of sea salt, or spice up your popcorn using a mixture of spices, and there you have it – the perfect snack for your next movie night.

Mixed nuts

Prepare a mixture of your favorite nuts using cashew nuts, walnuts, almonds, etc. to create an easy, delicious snack that you can carry around with you in your bag and snack whenever you feel like it. Although nuts are high in fat, they are quite filling, help prevent certain types of cancer, heart disease, and depression, among many other health issues, while providing amazing amounts of fiber, protein, and healthy fats (5, 6, 7).

Greek yogurt with seasonal fruits

Use one of the best protein sources to create a tasty snack that you can fit between your breakfast and lunch. Use some plain Greek yogurt to which you can add a variety of seasonal fruits such as strawberries, raspberries, banana, and some seeds to gain all of the nutrients that are to come with it. Greek yogurt is filled with proteins, and if you are trying to lose weight, then you probably know that proteins are your friends. This snack will definitely help you reduce your calorie intake without having to starve yourself. In addition, Greek yogurt is a great source of calcium and potassium, as well (8). And the seasonal fruit and seeds will only add to its great taste and many health benefits.

Egg on toast

When you are craving something more than popcorn or nuts, then you can try this perfect snack that works great as a breakfast option, as well. We are talking about some tasty hard-boiled egg on toast. This is an easy, quick, and highly-filling snack that you can also use to prepare for breakfast. However, if you do decide to use it for breakfast, do not forget to increase the portion size to make sure that you get your energy in the morning.

Fruit

If you are in a hurry and you do not have the time to go grocery shopping, then there is always one simple yet delicious snack option that you can rely on. Snack on some seasonal fruit such as apple, banana, orange, berries, kiwi fruit, etc. whatever you can find at home. You can always carry a small piece of fruit with you wherever you go to make sure that you have a healthy snack when you feel like you need the extra energy.

Chia pudding

Oh, chia seeds – the powerful antioxidant sources that we often forget about. It is time to use those chia seeds that you have in your kitchen and prepare yourself a highly nutritious chia pudding as your next snack. Chia seeds are a great source of antioxidants, but most importantly, they are filled with fiber, which is why we recommend them as your next snack. In addition, chia seeds have been proven to be able to help with the weight loss process and eliminate other obesity-related risk factors (9, 10). Add a bit of seed, seasonal fruit, or peanut butter to improve its taste and enjoy your snack.

Sweet potato fries

Fast food is the number one enemy to our overall health, including our weight loss process. But that does not mean that you need to say no to fries altogether. It just means that you need to find a better alternative. Did you know that sweet potatoes come with no fats and with an incredible taste? (11) How about trying some sweet potato fries that instead of frying, you are about to bake and then maybe spice up with some herbal spices to create an amazing yet simple snack like never before.

Veggies with hummus

A classic, healthy snack that takes only seconds for you to prepare – seasonal veggies with hummus. You can choose to buy or make your own hummus as an addition to this delicious snack. Choose baby carrots, cucumbers, or celery sticks to eat with your hummus. It is a snack that you can take with you to work, school, or simply enjoy it at home. It is a great snack option for your children as well as it is for you.

Protein shake

We cannot stress this enough, but proteins are your friends in the weight loss process. You need to increase your protein intake if you are interested in decreasing your body weight. And what is a better source of protein than a whey protein shake? You can either buy or prepare your protein shake at home and drink it whenever you feel a bit of energy and calories to keep you going. A protein shake is a must if you are trying to build muscle bass and gain muscle strength in the process, as well (12). We recommend preparing your own protein shake at home by using whey protein, milk, cocoa powder, stevia, and whatever you are in the mood to improve its taste.

Kale chips

Another great alternative to the usual potato chips, and not to mention a much healthier alternative, is, of course, the delicious kale chips. Easily prepared at home, kale chips are highly beneficial for your health. Kale is a great source of Vitamin A, Vitamin C, Vitamin K, antioxidants such as quercetin and kaempferol, and many other helpful nutrients. It contains little calories, which makes it a great addition to your diet. All that you have to do is bake one cup of kale, which you have previously spiced up with some sea salt and a bit of olive oil, for 10-15 minutes and enjoy your kale chips afterward.

Hard-boiled eggs

Another extremely good and delicious protein source is eggs, of course. It might sound weird if you have not tried this snack before, but hard-boiled eggs are one of the most popular snacks. Hard-boiled eggs are one of the most weight-loss friendly snacks that you will find. It is packed with protein, vitamin K, and Vitamin B. By keeping you full, eggs will help reduce your hunger in the long-run, thus reducing the number of calories that you intake all day long (13).

Chocolate milk

Beloved by children, chocolate milk will surely bring some childhood memories but it will also help you lose weight, recover better and faster from your last workout, and provide a great amount of many nutrients including calcium and Vitamin D. Because chocolate milk is filled with simple carbs and protein, it will help restore the sugars, fluids, and electrolytes lost during the weight loss process which is what can make you feel tired after a workout, especially if you did not take the time to restore those lost nutrients (14). Prepare your chocolate milk at home by adding a bit of stevia and cocoa powder to a tall glass of milk and remind yourself of the childhood days.

Apple slices with peanut butter

Another childhood snack is apple slices with peanut butter. This is one well-balanced snack, filled with protein, fiber, healthy fats, and antioxidants. Peanut butter has great beneficial effects for your heart health, and despite the fact that it is a high-calorie food when consumed in moderation, it has not been linked to weight gain. Apples are a great source of fiber and antioxidants which means that they will provide a great filling effect while improving gut health and protecting your heart during the process as well (15, 16).

Conclusion

When you finally decide to change your life and improve the way that you fell about your body by losing weight, then you have to have your healthy snacks right by your side. You do not have to avoid snacking for the purposes of losing weight – you just have to choose a better way to do it. Today we shared 13 tasty and easy to prepare snacks that will satisfy your hunger and keep your energy levels high day after day, as you are continuing your weight loss journey and finally seeing the change in your life that you have been so desperate to see.