What are the best snack foods for weight loss?<\/h2>\n\n\n\n
First things first\u2014the best snack foods for weight loss are the ones you actually like. A crazy idea, right!?<\/p>\n\n\n\n
Not a fan of rice cakes? Don’t click with kale chips? That\u2019s okay! Find something from our list that you actually enjoy munching on.<\/p>\n\n\n\n
Snacking sometimes gets a bad rap, especially when for people who are trying to lose weight. But your body is a living, dynamic system with changing energy needs \u2014 and eating regularly is crucial for nourishing your body.<\/p>\n\n\n\n
Snacks are a perfect solution when you need that extra boost between meals.<\/p>\n\n\n\n
A good rule of thumb for weight-loss-friendly snacking is to look for whole foods with low calorie density<\/a>. This means foods that have a lower amount of calories per weight when compared with other foods. <\/p>\n\n\n\n Think of a grape and a sultana, for example. One cup of grapes has around 62 calories<\/a>, while one cup of sultanas contains about 429 calories<\/a>. You can eat all foods in moderation, but in this example, grapes will fill you up with fewer calories.<\/p>\n\n\n\n According to the Harvard School of Public Health, snacks should be between 150 and 200 calories<\/a>. <\/p>\n\n\n\n One study suggests foods high in whole grains, fibre, and protein<\/a> can help boost feelings of fullness when eaten as snacks\u2014so look for a combination of fibre, protein, and fat to curb hunger. <\/p>\n\n\n\n Noom’s handy macro calculator <\/a>breaks down how many macronutrients and micronutrients (including calories and grams of fibre and protein) you need throughout the day to help plan your snacks better. <\/p>\n\n\n\n Now that you know your target calorie range for snacks, let\u2019s get into the fun part\u2014low-cal snack ideas to help you reach your weight loss goals.<\/p>\n\n\n\n Don’t worry, we’re not going to suggest you live off celery sticks! But, if you’re open to snacking on veggies, the options are plentiful. Vegetables tend to be low in calories<\/a> and are a good source of fibre<\/a>, which means you can snack until you\u2019re satisfied without worry. <\/p>\n\n\n\n Our favorites below are high in water content<\/a>, which helps keep you hydrated and gives your food more volume without adding on extra calories. <\/p>\n\n\n\n Try these vegetables plain, cook them to your desired method, or incorporate them into the recipes<\/p>\n\n\n\n Since it\u2019s often low in calories and high in fibre<\/a>, fruit is an excellent replacement for high-calorie-density sweet treats.<\/p>\n\n\n\n Swapping lollies for frozen grapes, for example, would help you get your sweet fix without adding a lot of empty calories<\/a> to your day. Stick to fresh fruit over dried fruit when possible\u2014most dried fruits tend to have a high calorie density.<\/p>\n\n\n\n Greek yoghurt is the perfect high-protein<\/a> snack choice when you\u2019re craving something creamy and delicious.<\/p>\n\n\n\n A recent meta-analysis found that participants who increased their daily protein intake reduced their overall body weight<\/a>. One review suggests this may be due to the body\u2019s need for more oxygen to help break down protein<\/a>, which may boost feelings of fullness. <\/p>\n\n\n\n You can eat your Greek yoghurt plain or pair it with other energy-boosting ingredients to fuel your day.<\/p>\n\n\n\n 20. Simple Yoghurt Snack: 100 g Greek yoghurt with \u00bd cup blueberries and sprinkle of cinnamon<\/p>\n\n\n\n 21. Greek Yoghurt Deviled Eggs: Mix together 1\/4 cup Greek yoghurt, 1 tablespoon mayonnaise, 1 teaspoon Dijon mustard, and a pinch of paprika. Fill boiled egg whites with the mixture and sprinkle with additional paprika before serving.<\/p>\n\n\n\n 22. Greek Yoghurt and Cucumber Bites: Spread thin slices of cucumber with a mixture of 1\/4 cup Greek yogurt, 1 tablespoon diced dill, and a pinch of salt. Top with a sprinkle of diced red onion and a slice of tomato.<\/p>\n\n\n\n 23. Greek Yoghurt and Pesto Crostini: Spread a mixture of 1\/4 cup Greek yogurt and 1 tablespoon pesto onto slices of toasted baguette. Top with cherry tomatoes and a sprinkle of feta cheese.<\/p>\n\n\n\n In addition to giving you energy from calories, research suggests that pre and post-workout snacks with protein may help you build muscle<\/a>. <\/p>\n\n\n\n Building muscle is a perk when losing weight because it can help you boost your resting metabolic rate (RMR)<\/a>. When your RMR increases, so does the amount of calories you burn at rest. <\/p>\n\n\n\n Try these post-exercise protein snacks to help keep your energy levels up while nourishing your body after a fun workout.<\/p>\n\n\n\n 24. A piece of fruit, such as an apple or a banana, which can provide a quick burst of energy and nutrients to help replenish glycogen stores and aid in muscle recovery.<\/p>\n\n\n\n 25. Smoothie with protein powder, fruit, and leafy greens: A smoothie <\/a>is a convenient and tasty way to get a dose of protein, carbs, and nutrients. Protein powder can help repair and rebuild muscles, while fruit and leafy greens provide vitamins and minerals.<\/p>\n\n\n\n 26. Edamame with sea salt: Edamame (boiled soybeans) is a good source of protein and carbs. Sprinkling some sea salt on top adds flavour and helps replenish electrolytes.<\/p>\n\n\n\n 27. Apple slices with almond butter: Apples are a good source of carbs and fibre, while almond butter provides healthy fats and a little protein. This snack is portable and easy to eat on the go.<\/p>\n\n\n\n 28. Fruit and milk bowl: Low-fat milk, 1 cup frozen berries, 2 tbs Greek yoghurt, 1 tb flaxseed<\/p>\n\n\n\n 29. A handful of nuts, such as almonds or walnuts, which are a good source of protein and healthy fats.<\/p>\n\n\n\n 30. A protein bar, such as one made with oats, nuts, and dried fruit. Just be sure to choose a bar that is low in sugar and high in protein.<\/p>\n\n\n\n Protein is a great pick-me-up when you need something to seriously curb your hunger.<\/p>\n\n\n\n Research suggests that increasing your protein intake may lead to reduced calorie consumption and weight loss<\/a> because it makes you feel fuller longer. <\/p>\n\n\n\n Our favorite ideas below are rich in satisfying protein to help you tame your cravings in no time.<\/p>\n\n\n\n 31. Hard-boiled eggs with avocado and whole grain crackers: Hard-boiled eggs are a good source of protein, while avocado provides healthy fats. Pairing them with whole grain crackers adds some complex carbs to help replenish glycogen stores.<\/p>\n\n\n\n 32. Grilled chicken skewers: Grill some chicken breasts and thread them onto skewers with vegetables such as capsicum and onions. This snack is high in protein and low in fat, making it a great option for weight loss.<\/p>\n\n\n\n 33. Protein balls: Combine nuts, seeds, and dried fruit in a food processor and roll the mixture into balls. These protein balls are a convenient snack that can be made in advance and taken on the go.<\/p>\n\n\n\n 34. Jerky: This is a high-protein snack made from lean meats that have been thinly sliced and dried. It is a convenient option for people on the go and can be found in a variety of flavours. Just be sure to choose a brand that is low in sodium and added sugars.<\/p>\n\n\n\n 35. Tuna and crackers: Tuna is another high-protein snack that’s easy to pack and take on the go. Pair it with some whole grain crackers for a snack that will keep you feeling full and satisfied. You can also add some vegetables, such as sliced cucumbers or cherry tomatoes, for some added nutrients.<\/p>\n\n\n\n Nuts are one of our favorite weight-loss-friendly snacks because of their hunger-busting high protein content<\/a>. <\/p>\n\n\n\n Try these protein-packed picks on their own for a crunchy snack (aim for a small handful), or spice them up by adding your favourite seasonings or a few dark chocolate chips. <\/p>\n\n\n\n Snacking when you\u2019re on the run can feel like a balancing act, especially when you\u2019re trying to lose weight. <\/p>\n\n\n\n Our list below will help you enjoy satisfying snacks that tide you over until your next meal, no matter where you are.<\/p>\n\n\n\n If you\u2019re prepping healthy snacks with picky eaters in tow, we hear you. These easy-prep snacks will satisfy your whole family (while still keeping you on track with your goals).<\/p>\n\n\n\n When you\u2019re craving something sweet, you don\u2019t have to default to overly processed, sugary snacks. Our picks will help you satisfy your sweet tooth with limited added sugar.<\/p>\n\n\n\n Our roundup of snacks that are both savoury and low-cal helps you satisfy your cravings while helping you stay within your ideal calorie needs for weight loss<\/a>. <\/p>\n\n\n\n The dreaded mid-afternoon slump doesn\u2019t have to slow you down. These energy-boosting complex carb snacks give you just the lift you need to finish your day strong.<\/p>\n\n\n\n When the temperatures are hotter and the days are longer, you might be craving fresh snack options. These are a few of our favorite refreshing bites. <\/p>\n\n\n\n Don\u2019t let holiday snacking worry you on your weight loss journey. Try these snack ideas, which are perfect for the holidays and family gatherings. If you need a little extra support during the holiday season, check out our favorite healthy holiday habits<\/a>.<\/p>\n\n\n\n Healthy night snacks for weight loss are a bit different from daytime snacks.<\/p>\n\n\n\n One study recommends limiting evening snacks to 150 calories or less<\/a>, and including one primary macronutrient (like protein) rather than a mix of protein, carbohydrates, and fat. <\/p>\n\n\n\n The Sleep Foundation recommends a few easy foods<\/a> that help you sleep and stick to one primary macronutrient:<\/p>\n\n\n\n Curious if your snack-time favorites will help you get closer to your weight loss goals? We have answers.<\/p>\n\n\n\n Dive into your favorite snacks and why they do or don\u2019t work for weight loss.<\/p>\n\n\n\n Yes. Popcorn is an easy, weight-loss-friendly snack that\u2019s perfect when you\u2019re entertaining or just watching a movie at home. At only 31 calories per cup<\/a>, plain, air-popped popcorn is a winner.<\/p>\n\n\n\n Avoid varieties with added flavors and butter to keep this a low-cal snack. Instead, spice it up yourself with cinnamon, cocoa powder, or chili powder and lime.<\/p>\n\n\n\n Yes. Nuts, like almonds, peanuts (which are technically legumes), and pistachios, are perfect for adding healthy fats<\/a> (and a little crunch) to your snacks.<\/p>\n\n\n\n Nut butters have a high calorie density<\/a>, so aim for portions that are a small handful or less.<\/p>\n\n\n\n Although it can be high in sodium, research suggests that cheese is a good source of nutrients and can be part of a healthy diet<\/a>. It\u2019s also a good source of protein<\/a>, which we\u2019ve mentioned can help with weight loss by helping you feel full.<\/p>\n\n\n\n Keep in mind, cheese is high in calorie density\u2014so aim to eat it in moderation. <\/p>\n\n\n\n Try pairing cheese with whole-grain carbohydrates, deli meat, or your favorite vegetables to boost your nutrient intake and help keep you feeling satisfied for longer.<\/p>\n\n\n\n Vegetables are an ideal healthy snack for weight loss, especially when you\u2019re on the go\u2014think baby carrots or celery sticks. <\/p>\n\n\n\n Not only are they low in caloric density<\/a>, but they\u2019re also full of vitamins A and C and minerals like calcium<\/a>, according to one review. <\/p>\n\n\n\n Yes. Fruits are a good source of dietary fiber, which one study points out is associated with a lower incidence of both cardiovascular disease and obesity<\/a>. <\/p>\n\n\n\n Fruits like grapes, watermelon<\/a>, and cucumbers are also high in water content<\/a>, which can help keep you hydrated throughout the day. <\/p>\n\n\n\n Yes and no. In one small study, a group of participants eating mixed nut snacks observed a feeling fuller after 24 weeks<\/a>, in addition to weight loss and decreased heart rate. <\/p>\n\n\n\n But trail mix is often calorically dense, so the calories can easily sneak up on you. <\/p>\n\n\n\n We recommend eating trail mix if you love it, but pre-portion your mix into 150-calorie servings to avoid overindulging.<\/p>\n\n\n\n Plain Greek yoghurt typically contains about 16 grams of protein per serving<\/a>, making it the perfect snack when hunger strikes. <\/p>\n\n\n\n Mix it with your favorite fruits, top it with a few chopped nuts, or enjoy it plain.<\/p>\n\n\n\n Yes. One large hard-boiled egg<\/a> offers plenty of protein to keep you feeling full and helps you power through your day. <\/p>\n\n\n\n Plain hummus is a great snack for weight loss\u2014in moderation. <\/p>\n\n\n\n According to research, legumes (like the chickpeas found in hummus) may be linked to weight loss and a boost in feelings of fullness<\/a>. <\/p>\n\n\n\n Pretzels are okay for an occasional snack, but they\u2019re not ideal for weight loss because they\u2019re calorically dense. <\/p>\n\n\n\nHow many calories should a snack be for weight loss?<\/h3>\n\n\n\n
Low-calorie snack ideas for weight loss<\/h2>\n\n\n\n
The best vegetables to snack on for weight loss<\/h3>\n\n\n\n
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<\/li>\n<\/ol>\n\n\n\nThe best fruits to snack on for weight loss<\/h3>\n\n\n\n
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<\/li>\n<\/ol>\n\n\n\nGreek yoghurt snacks<\/h3>\n\n\n\n
Post-workout snacks for weight loss<\/h3>\n\n\n\n
The best protein snacks for weight loss<\/h3>\n\n\n\n
The best nuts to snack on for weight loss<\/h3>\n\n\n\n
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On-the-go snacks<\/h3>\n\n\n\n
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Family-friendly snacks<\/h3>\n\n\n\n
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Snacks for your sweet tooth<\/h3>\n\n\n\n
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Savoury snacks<\/h3>\n\n\n\n
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Snacks for your afternoon energy dip<\/h3>\n\n\n\n
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Refreshing summer snacks<\/h3>\n\n\n\n
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Festive holiday snacks<\/h3>\n\n\n\n
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Healthy nighttime snacks for weight loss<\/h3>\n\n\n\n
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Snack-time FAQs<\/h2>\n\n\n\n
Is popcorn a good snack for weight loss?<\/h3>\n\n\n\n
Are nuts a good snack for weight loss?<\/h3>\n\n\n\n
Is cheese a good snack for weight loss?<\/h3>\n\n\n\n
Are vegetables a good snack for losing weight?<\/h3>\n\n\n\n
Is fruit a good snack for weight loss?<\/h3>\n\n\n\n
Is trail mix a good snack for weight loss?<\/h3>\n\n\n\n
Is yoghurt a good snack for weight loss?<\/h3>\n\n\n\n
Are hard-boiled eggs a good snack for weight loss?<\/h3>\n\n\n\n
Is hummus a good snack for weight loss?<\/h3>\n\n\n\n
Are pretzels a good snack for weight loss?<\/h3>\n\n\n\n