Healthy Snacks for Weight Loss: What to Eat and Why

Snacking is often seen as a bad habit that can sabotage your weight loss goals. However, snacking can benefit your health and weight management, as long as you choose the right foods and portions. In this article, we will explore some of the best healthy snacks for weight loss, and explain how they can help you stay on track with your diet.

What are the benefits of snacking?

Snacking can have several advantages for your health and weight loss, such as:

• Snacking can help you control your appetite and prevent overeating at meals. By eating smaller portions of food between meals, you can keep your blood sugar levels stable and avoid hunger pangs that may lead you to binge on unhealthy foods (1).
• Snacking can help you meet your nutritional needs. By choosing snacks that are rich in protein, fiber, healthy fats, vitamins, minerals, and antioxidants, you can boost your intake of essential nutrients that support your metabolism, immune system, and overall health (2).
• Snacking can help you enjoy your food and avoid boredom. By adding variety and flavor to your diet, snacking can make eating more enjoyable and satisfying. Snacking can also help you cope with stress, boredom, or emotional eating by providing a healthy outlet for your cravings (3).

What are the best healthy snacks for weight loss?

The best healthy snacks for weight loss are those that are low in calories but high in nutrients and satiety. These snacks should provide a balance of protein, fat, and fiber, which are the three macronutrients that keep you full and energized. Some examples of healthy snacks for weight loss are:

• Mixed nuts. Nuts are an ideal nutritious snack, providing the perfect balance of healthy fats, protein, and fiber. They’re linked to numerous health benefits and are very filling. Studies suggest that eating nuts in moderation may help you lose weight (4, 5). Since they’re high in calories, aim to stick to about 1 ounce or 1/4 cup.
• Red bell pepper with guacamole. Although all bell peppers are nutritious, red varieties are exceptionally high in antioxidants. Guacamole is also a rich source of nutrients and minerals (6, 7). Pairing 1 large red bell pepper with 1/4 cup (60 grams) of guacamole combines the best of both foods while keeping the calorie count under 200 (6, 7).
• Greek yogurt and mixed berries. Greek yogurt is high in protein, and berries are one of the best sources of antioxidants (8, 9). Add a mixture of differently colored berries to your yogurt to get an array of nutrients — and a mix of their sweet and tart flavors.
• Apple slices with peanut butter. Apples are a fiber-rich fruit. Peanuts provide healthy fats, plant-based protein, and fiber — pretty much all of the filling nutrients you should look for in a snack (10, 11). By combining apples with peanut butter, you’ll enjoy a crisp and creamy snack. Just look for one that only contains peanuts and salt and no sugar.
• Cottage cheese and fruit. Cottage cheese is high in filling protein, boasting 25 grams in just 1 cup (12). Pairing cottage cheese with fruit complements the cheese’s protein and fat content with the fruit’s fiber, resulting in a sweet, creamy, and filling snack. Try it with tropical fruits such as pineapple, papaya, or watermelon.
• Celery sticks with cream cheese. Celery sticks with cream cheese are a classic low-carb snack that can help keep you feeling full. This duo will have you enjoying a fiber-packed snack that combines a crunchy texture from the celery with creaminess from the cheese. Snacking on 5 small celery sticks with about 1 ounce (30 grams) of cream cheese provides roughly 100 calories (13, 14).
• Kale chips. Kale is incredibly healthy, as it’s loaded with fiber, antioxidants, and minerals and has a lower level of oxalic acid, an anti-nutrient that impairs calcium absorption, than many other leafy greens (15, 16). You can make your kale chips by tossing kale leaves with olive oil and salt and baking them in the oven until crisp.

How to snack smartly for weight loss?

While snacking can be beneficial for weight loss, it can also backfire if you don’t do it right. Here are some tips to help you snack smartly for weight loss:

• Plan ahead. Prepare your snacks in advance and pack them in portion-controlled containers or bags. This way, you won’t be tempted to grab whatever is available or convenient when hunger strikes.
• Choose quality over quantity. Focus on the nutritional value and satiety of your snacks rather than the calorie count. A small handful of nuts or a piece of fruit may have more calories than a bag of chips or candy, but they will also provide more nutrients and keep you fuller for longer.
• Listen to your body. Snack only when you’re truly hungry, not when you’re bored, stressed, or emotional. Pay attention to your hunger and fullness cues, and stop eating when you’re satisfied, not stuffed.
• Drink water. Sometimes, thirst can be mistaken for hunger. Before reaching for a snack, drink a glass of water and wait a few minutes to see if your hunger subsides. Water can also help you stay hydrated and flush out toxins from your body.
• Enjoy your snack. Snacking is not a sin, but a way to nourish your body and mind. Don’t feel guilty or ashamed about snacking, but rather savor every bite and appreciate the flavors and textures of your food.

References:

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