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Healthy Snacks That Aid In Weight Loss
Angle down icon An icon in the shape of an angle pointing down. Hummus contains protein and fiber, while carrots are highly nutritious. annabogush/Getty Images
If you and your doctor have decided that losing weight is the best course of action for your health, then lifestyle and dietary changes are likely necessary.
Unfortunately, a lot of American snacks are highly processed, high-calorie and low-nutrient value. These types of snacks can leave you feeling sluggish and lead to weight gain, says Amber Ingram, a registered dietician at The Ohio State University Wexner Medical Center.
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On the other hand, she says a healthy balanced snack can boost your energy and provide your body with the necessary nutrients. Ingram says some rules of thumb for healthy snacks are that they are:
Natural peanut butter is a great plant-based protein source, and apples are high in soluble fiber, which studies suggest may aid weight loss as well as reduce the risk of cancer, diabetes, and cardiovascular disease.
In addition to the protein which helps keep you full, cottage cheese is also packed with calcium which can help support bone health.
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You can pair it with pineapple, which contains bromelain — a compound with anti-inflammatory benefits that can also aid digestion, says Ingram.
While yogurt may seem like a healthy choice, many flavored varieties are loaded with added sugar. Added sugars can easily lead to excess sugar consumption which is linked to obesity.
You can avoid added sugar by opting for plain Greek yogurt, says Alicia Beltran, MS, research dietitian at Baylor College of Medicine.
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Incorporate flavor and sweetness by adding your fruit of choice. Berries, including strawberries, blueberries, and blackberries, are a great option because they're loaded with antioxidants, which help reduce the risk of conditions like kidney and cardiovascular disease caused by free radical damage.
The benefits of this snack are twofold: One, the hummus is a good source of protein and fiber, both of which help you feel full and satisfied, says Beltran. And two, carrots contain beta-carotene, which is converted into vitamin A by your body. Vitamin A can benefit your eyesight, immune system, and cholesterol.
Plus, eating more vegetables can aid general weight loss because veggies are more satisfying which can help with hunger control, according to a 2014 study of overweight adults.
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The combination of string cheese and cashews contains healthy fats and protein, which won't cause a blood sugar spike that could later leave you tired and sluggish, says Allison Childress, PhD, dietitian and assistant professor in the Department of Nutritional Sciences at Texas Tech University.
Opting for light or low-fat versions of snacks like cheese can help you easily cut back on fat and calories as you're on your weight loss journey.
This snack combines the carbohydrates from the banana with the fat, fiber, and protein from the almonds to create a well-balanced snack that will fill you up, says Childress.
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The banana is high in potassium, and dieticians recommend bananas as a weight-loss snack. This is because bananas contain pectin and resistant starch, which keeps you full.
Note: This snack is a bit higher in calories than the others on this list, so it may not be a snack you want to reach for every day.
Bread is often vilified in weight loss diets like keto and Whole30 for its high-carb content. But if you eat the right kind of bread, you can still enjoy a slice every now and then.
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In fact, one small 2012 study found that overweight female participants who ate bread as part of a low-calorie diet were more likely to stick to the diet than those told to cut out bread entirely.
Just be sure to avoid white bread and other options made from refined grains, like bleached flour. These will typically have little to no fiber. Instead, opt for, whole grain bread, which provides more fiber and nutrients such as B vitamins, iron, and folate.
You may also want to consider toasting your bread, as research suggests this can lower its glycemic index — a measure of how likely a food will spike blood sugar. However, more studies are needed to determine how much toasting will lower GI for whole wheat bread and how that might affect weight loss.
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If you're looking for easy on-the-go snack options, try some protein bars. However, be sure to read the label and make sure they aren't loaded with added sugars.
A 2020 review found that over the course of six to 12 months, high protein diets can be beneficial for losing weight and preventing weight regain, whether you're on a low-calorie diet or not. Additionally, the review found that high protein diets can promote satiety or the sensation of being full.
Childress recommends Quest bars, which have around 15 grams of fiber, 21 grams of protein, and just 2 grams of sugar. Other brands with a healthy balance of fiber and protein and low sugar include ONE and Alani Nu, says Childress. Experiment with different protein bars and see which ones are your personal favorite.
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Of course, buying ready-packaged trail mix is an option, but Beltran suggests taking the DIY route since you can more easily control the overall calorie count by choosing what goes in it.. Beltran says some healthy options to include are:
Since trail mix usually contains high-calorie foods like dried fruit and nuts, moderation is key. Be sure to measure out a quarter cup before snacking instead of eating straight from a bag to ensure portion control.
Roasting chickpeas makes them nice and crunchy — a bonus when you're trying to lose weight as researchers have found foods that make a lot of noise while eaten tend to lead people to eat less overall.
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The total calorie count will vary based on what ingredients you choose for your smoothie. In general, opt for a mix of fruits and vegetables like:
One thing to note about smoothies is that they contain less fiber than if you ate those foods whole. As a result, your blood sugar may be more likely to spike. To slow down digestion and prevent a blood sugar spike, add a scoop of protein powder to your smoothie.
Avocados are high in healthy mono- and polyunsaturated fats, and rich in nutrients that make them good for your heart, eye, and skin health. Plus, the fiber from the whole grain can help you feel fuller and promote good gut health.
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A 2019 study found that among non-overweight people, those who consumed avocados were less likely to gain weight than those who did not consume avocados.
There are so many options out there for delicious and nutritious healthy snacks that you can eat while trying to lose weight. Be mindful of portion sizes, and always remember moderation is key.
Additionally, Beltran says you should make sure you really are hungry before you spring for a snack, rather than just eating out of boredom, stress, or needing a distraction.We get it, between your part-time job satelliting as your kid's teaching assistant, your spouse's loud conference call, and all the laundry sitting front and center, taking a break during the workday to make yourself lunch is the last thing on your mind. (Hello, processed snacks and all the coffee).
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But taking a midday break to regroup and refuel with a nutritious meal can make the world of a difference for your mental health and your waistline. Luckily if you're looking to drop those 10 pounds that have crept up over the last few months, Joy Bauer's Drop 10 plan has loads of delicious and satisfying recipe options for every meal. You can mix and match all month long, repeating meals as often as you like. The meals contain the right balance of lean proteins, high-quality carbs and healthy fats to give you fast and effective results, with options that help you feel full.
These options are packed with ample protein and 2 cups of produce (specifically non-starchy veggies from the unlimited list), and you’ll need to power down.
Protein and produce pack a one-two punch against hunger, helping to satisfy your appetite and showering your body with good-for-you nutrients. And by powering down electronics, you’ll be present and more mindful during the meal.
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And finally, sit down and slow down. Take a seat and take the time to own your meal. Slow the pace of your eating — this will enhance digestion and allow you to be more aware of hunger and fullness cues.
Mixed greens topped with 5 ounces of protein (chicken, turkey, salmon, shrimp or tofu), ½ cup beans and unlimited non-starchy
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