You may wonder if it’s possible to lose weight while not giving up snacks.
If you choose healthy, whole-food options with a lot of protein and nutrients, snacks can be integral to weight loss. Some can even help keep you full throughout the day and limit your cravings for unhealthy foods.
Here are 29 healthy, weight-loss-friendly snacks to add to your diet.
Nuts are an ideal nutritious snack.
They’re linked to a reduced risk of heart disease and may help prevent certain cancers, depression, and other illnesses
Despite being relatively high in fat, they are very filling. Several studies suggest that eating nuts in moderation can help you lose weight.
Nuts provide the perfect balance of healthy fat, protein, and fiber. They contain 180 calories in a 1-ounce (28-gram) serving, on average.
Because they don’t require refrigeration, they’re perfect for taking on the go.
Plain Greek yogurt and berries make a delicious, nutrient-dense snack.
In addition to being a great source of calcium and potassium, Greek yogurt is also high in protein.
Berries are one of the best sources of antioxidants around. Eat a mixture of differently colored berries to get an array of these powerful compounds
Combining 3.5 ounces (100 grams) of plain, full-fat Greek yogurt with 1/2 cup (50 grams) of mixed berries provides about 10 grams of protein and under 150 calories.
Apples and peanut butter taste fantastic together.
Apples are high in fiber and polyphenol antioxidants that improve gut health and reduce heart disease risk.
Peanut butter may have additional benefits for heart health. It has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides.
That said, peanut butter is fairly high in calories. Although it generally hasn’t been linked to weight gain, it’s best consumed in moderation.
A medium apple with 1 tablespoon (15 grams) of natural peanut butter provides a nice balance of sweet flavor with crisp and creamy textures at under 200 calories.
Dark chocolate and almonds make a rich, satisfying, and portable snack.
Dark chocolate is loaded with flavanols that may lower blood pressure and reduce heart disease risk, provided the chocolate contains at least 70% cocoa solids.
Almonds are high in heart-healthy monounsaturated fat and have beneficial effects on blood sugar control. Studies also show that they can reduce appetite and help you lose weight.
Both dark chocolate and almonds are high in magnesium. One ounce (30 grams) of each provides about 300 calories in total, depending on cocoa content.
Healthy snacks don’t need to be complicated. Just a single piece of fruit can be incredibly satisfying.
Portable, easy-to-eat fruits include bananas, apples, pears, grapes, grapefruit, and oranges.
Chia seeds are loaded with fiber and can be included in all types of diets, including vegan and ketogenic diets.
They’re also high in antioxidants that help reduce inflammation and improve heart health.
Although they don’t have much flavor, chia seeds do take on an interesting, jelly-like consistency when soaked in liquid. This snack has fewer than 200 calories:
Chia seed pudding
- 1 tablespoon (15 grams) of chia seeds
- 1/3 cup (80 ml) of water
- 1 tablespoon (15 grams) of cocoa powder
- 1 tablespoon (15 grams) of peanut butter
- A pinch
of stevia or other sweetener, if desired
Directions: Combine chia seeds and water in a small bowl. Cover and refrigerate for at least 30 minutes. Stir in cocoa powder, peanut butter, and sweetener.
Eggs are one of the healthiest and most weight-loss-friendly foods you can eat.
They pack plenty of protein, as well as vitamins K2 and B12.
Eggs are incredibly filling and may reduce the number of calories you eat for many hours, which should help you lose weight.
Although their high cholesterol content gave them a bad reputation for years, more recent studies suggest that moderate egg intake doesn’t have any effect on your risk of heart disease.
Two large, hard-boiled eggs contain about 140 calories and 13 grams of protein.
Cheese is a delicious food that’s filling enough to be a snack on its own.
Additionally, studies show that up to two servings of cheese per day don’t raise LDL (bad) cholesterol levels, even in people with elevated levels.
A 2-ounce (60-gram) serving of cheese provides about 14 grams of protein and 200 calories.
Dried coconut is tasty, filling, and portable.
It’s high in fat, including medium-chain fats that may increase metabolism, promote weight loss, and improve brain function in people with impaired memory.
Make sure to get the unsweetened type, since many packaged options harbor sugar. Unsweetened dried coconut packs about 185 calories in 1 ounce (28 grams).
A wide variety of dried, unsweetened coconut is available online.
Celery sticks with cream cheese are a classic low-carb, filling snack.
Five small celery sticks with 2 ounces (60 grams) of cream cheese harbors fewer than 200 calories.