The idea of healthy snacks for weight loss sounds weird, right?
It doesn’t have to be, though!
We most certainly love snacking almost as much as we love to lose weight. In most cases, snacks can be an enemy of your weight loss goals.
Indeed, our snacking habits add way too many calories and little or no nutrients to our daily diets.
However, that does not mean you cannot satisfy your snacking desires, so long as you eat healthy, well-portioned types to maintain healthy blood sugar levels and keep you feeling satiated.
When done right, a healthy snack for weight loss can help you keep your energy levels up and provide all your nutritional needs.
Recent research by the American Dietetic Association found that people who ate healthy snacks daily weighed much less than those who snacked less often.
Experts at Mayo Clinic agree that well-planned, healthy snacks can complement your weight loss plan.
Any snack with 100 or fewer calories is essentially a healthy one.
Healthy Snacks for Weight Loss: Success Tips
Mastering long-term healthy snacking for weight loss requires knowledge of several key rules to help you decide what and when to eat.
The MIFFRE BOW Technique
The MIFFRE BOW is my clever way of remembering the rules of choosing the best weight-loss friendly snacks.
Its a simple acronym that stands for mix, fiber, fresh, bold, and work!
- Mix it up – Add low-calorie foods to the high-calorie foods your body craves to reduce portion sizes. For instance, you can mix peanut butter with low-calorie yogurt.
- Fiber-up – Dietary fiber not only intensifies the feeling of satiation but also regulates your body’s release of energy, thereby keeping you invigorated throughout the day. Fiber-rich foods also reduce the absorption rate of fats and carbohydrates.
- Keep it fresh – Fresh foods are almost always better than processed kinds if you want to consume as many nutrients as possible.
- Focus on bold flavors – As a rule, bold favors are more satisfying than mild ones, which do not provide enough stimulation to make you feel satisfied.
- Put some work into it – Cracking, de-shelling, slicing, or other forms of work that needs to be done to a snack before eating it will generally slow down your eating. Working creates a barrier that must be crossed before you eat, which may stop you from eating more often (or even give you time to reflect on your eating habits).
It is now time to close your eyes and pick any of these yummy and nutritious, healthy snacks for weight loss.
Best Healthy Weight Loss Snacks
- Nut butter and celery
Celery, a low-calorie vegetable, is mostly water, which can keep you feeling full.
Adding any type of nut butter, such as almond or peanut butter, offers the health benefits of proteins and healthful fats.
- Greek yogurt and berries
The high concentration of calcium and proteins in Greek yogurt makes it a healthy weight-loss snack.
It is also low in calories and fat.
Adding fresh berries, nuts, or fruit will improve its nutritional value and taste.
For your weight loss goals, focus on plain yogurt since flavored varieties usually contain added sugar, which is bad for weight loss.
- Tomato-Basil Bundles
The classic pairing of basil and tomato has made timeless appearances in marinara sauce, pizza, and almost every mouthwatering Italian dish made since the existence of humanity.
This combination is highly satisfying and low in calories (10 bundles contain about 30 calories).
What’s more, they are easy to prepare.
Just wrap a leaf of basil around a grape tomato or cherry, insert a toothpick, sprinkle a little balsamic vinegar, parmesan, or mozzarella, and you have your first bundle of a healthy weight-loss snack.
- Taco Toothpicks
This is probably the easiest snack to prepare. Put the following ingredients on a toothpick and enjoy;
- One grape tomato
- One cheddar cheese cube
- Three kidney beans
- One black olive
While kidney beans provide lots of plenty of dietary fiber, the rest of the items offer the flavor needed in a snack.
In total, this healthy snack has about 30 calories, perfect for weight loss.
- In-shell sunflower seeds
Remember what I said about putting in some work? In-shell sunflower seeds will help you do just that because you have to do a lot of chewing.
The feeling that they will last forever yields a very satisfying sensation for someone on a weight loss plan.
Half a cup gives only 120 calories.
- Double chocolate banana bread bars
Despite their decadent look, these paleo-approved treats contain high nutritional value. It can also be substituted in place of other vegan foods since it does not have any animal products.
I bar contains about 159 calories, 15.5 grams of carbs, 9.1 grams fat, 4 grams of fiber, and 3 grams of protein.
Click here for a complete recipe of these delicious weight loss snacks.
- Carrots and tahini
Carrots are great snacks for hydrating purposes. They also have high levels of antioxidants. Adding tahini to carrot slices ups the protein levels big time.
- Walnuts and grapes
There’s only so much of this combo you can eat.
Walnuts will leave you feeling super full, so you won’t be able to munch as many sweet grapes as you would like to.
This duo offers high amounts of dietary fiber, protein, and healthy fats, which makes it an ideal weight-loss snack.
- Granola and unsweetened cereal
You only need to add two spoonfuls of your preferred generic granola to half a cup of unsweetened cereal, such as Cheerios, to get 160 calories. Amazing, right?
- Apple and skim milk/peanut butter
While all fruits are essentially healthy snacks for weight loss, paring fruit with a good source of protein makes it more satisfying.
Proteins don’t get used up as fast as carbohydrates do, which makes them perfect for providing energy for longer.
The apple-skim milk combo gives you just over 200 calories, 10g of protein, and 5g of dietary fiber.
Alternatively, you can add two tablespoonfuls of natural peanut butter to apple slices, and you’ll be set.
Be sure to avoid brands with added sugar and unhealthy fats/oils.
- Chia pudding
Chia seeds might be small, but they are mighty in many ways, including weight loss.
They are loaded with fiber, protein, and up to 10 times their weight in water, which keeps feeling full for longer.
Mix chia seeds with unsweetened almond milk, dried blueberries, and chopped walnuts to make a sweet chia pudding snack for weight loss.
- Guacamole and jicama
Studies have found that avocado eaters typically weigh less and have lower BMIs than people who avoid this fatty, green fruit.
Guac lovers, did you know you can enjoy your favorite dip with jicama instead of chips?
One serving of this combo gives you only 46 calories and 6g of fiber.
- Cottage cheese and raspberries
Full-fat cottage cheese is packed with protein and linoleic acid, which has been linked to fat loss.
Introduce raspberries to add low-calorie sweetness and a large dose of fiber.
This legume can be eaten as a snack. Like other legumes, edamame is a rich source of protein, fiber, magnesium, potassium, and iron.
Eat them between meals to keep you feeling fuller for longer.
- Shrimp and cocktail sauce
Take advantage of shrimp as your number source of lean protein. You can find them pre-cooked in a supermarket.
Combining just eight peeled, deveined, and cooked shrimp with a quarter cup of cocktail sauce gives you 126 calories, 14g protein, 16g carbs, and 4g sugar, among other nutrients.
- Mango and chili powder
I know this sounds weird! How can you add a hot spice to something so sweet, you ask?
My answer, just do it! (Sorry, Nike).
Sprinkle a pinch of chili powder to a slice of mango to give a slight boost to your metabolism.
- Kalamata olives
Depending on the brand you buy, you can get as much as 35 calories, 3.5g fat, 1g protein, and 130mg sodium from only six kalamata olives.
Go for 100% natural brands without preservatives or additives.
This salty and hot snack is perfect for weight loss.
We still haven’t figured out how they get the flavor inside the shells, but in-shell pistachios are better than shelled ones because they take longer to eat.
Studies have found that eating these snacks can help you reduce your BMI by one point in just four weeks.
- Tuna-stuffed avocado
Our favorite fruit makes an appearance once again.
This combo is rich in omega-3 fatty acids (they reduce inflammation and regulate cholesterol), protein, vitamins, and minerals such as calcium, folic acid, and potassium, among others.
This velvety, buttery weight-loss snack will keep you feeling full for longer, thus preventing you from eating between meals.
- Tomato and cucumber salad
Stave-off hunger with this go-to snack between meals.
Preparing it is simple. Just mix equal proportions of chopped tomatoes and cucumbers, and sprinkle a little red wine vinegar.
Did you know vinegar helps to control spikes on blood-sugar levels?
- Sweet trail mix
Weight loss experts around the globe assert that the ideal healthy snack should combine each of the macronutrients (fats, protein, and carbohydrates) in one serving.
The combination of nuts and fruit – fresh or dried – does just that.
To make the perfect trail mix, combine equal parts of dried fruit (unsweetened) and unsalted roasted nuts.
Each serving will give you about 163 calories, 19g carbs, 13g sugar, 9g fat, 5g protein, and other nutrients.
- Banana split
According to the experts at Women’s Health, the classic dessert can be ‘modified’ by topping half a banana with chopped walnuts and non-fat Greek yogurt to create a healthy snack that is rich in protein, carbs, and healthy fat.
- Cucumbers with radishes, vinegar, and black pepper.
The flavor of this combo is unexplainable. Snacknation calls it a yin-and-yang flavor.
This weight-loss snack will undoubtedly dazzle your taste buds.
To prepare, just cube two cucumbers (about half inch each) and a few radishes. Add white vinegar and black pepper to taste.
They can even be stored for up to four days in a fridge!
This mix gives only 30 calories per serving.
- Pear French fries
The key word in this healthy snack is fiber. Each serving contains a staggering 6 grams, keeping you full for longer than ordinary french fries.
Cut a pear into shape using a fry cutter. You can make some ketchup by mixing a teaspoon of strawberry or raspberry jam with two tablespoons of yogurt.
In total, this healthy snack for weight loss gives you only 120 calories.
- Mustard and carrot snack slaw
Once again, we go back to our sweet carrots.
This time, we combine them with mustard to create a slaw that can be eaten as a snack and is very satisfying.
Shred a handful of carrots, toss them with two tablespoons of your favorite mustard, and add pepper and salt to taste.
This healthy snack is quite dynamic; You can keep going by throwing in some broccoli florets, scallions, and any other treats of your choice.
With only 30 calories per serving, this is simply the best weight-loss snack.
The protein found in eggs works great at fighting hunger hormones and promoting weight loss.
You don’t have to keep snacking on hard-boiled eggs for eternity, though. Make bite-sized frittatas in a muffin tin and have fun.
- Green smoothie
Smoothies have always been great at adding extra servings of veggies to your diet, which makes is among the best snacks for weight loss.
Mix equal parts of veggies and fruit, and a rich source of protein and fiber, such as low-fat milk and ground flax seeds, or unsweetened almond milk and almond butter.
Some of us are kinda ‘meh’ about regular ol’ hummus.
Good news y’all. There are lots of other ways you can enjoy it.
How about the Green Goddess, with is serious flavor and gorgeous color? Why not make a dipper out of raw vegetables, such as celery or carrots?
Maybe even try dessert hummus with fruit. This variety is rich in dietary fiber and protein from chickpeas.
Dessert hummus can be made easily by pureeing chickpeas with unsweetened cocoa powder, vanilla extract, and maple syrup for sweetness.
How about a Mediterranean diet? Hummus, cucumber slices, and kalamata olives mix perfectly to create a high-fiber, low-fat, healthy weight loss snack that feels more like a meal.
- Freekeh foods
The original blend of this snack contained only one ingredient, roasted green wheat. This cereal contains 13o calories, 4g fiber, 6g protein, and zero sodium in every quarter-cup serving.
You can even mix things up by adding tamari or rosemary sage.
- Oatmeal and blueberries
Need a hearty treat? Switch from eating oats for breakfast only to incorporating them into your daily snacking routine.
Oats are rich in dietary fiber and protein and help in regulating blood sugar levels.
Mix them with blueberries to get a kick of sweetness and vitamin C.
You can even make no-bake oatmeal bites by mixing one cup dry oats, half cup almond butter, two-thirds coconut flakes, half cup dark chocolate chips, half-cup of whole chia seeds, one tablespoon vanilla, and one-third cup raw honey.
Put the mixture in an airtight container, let it cool in the fridge for an hour, then roll it into 1-inch balls. Enjoy!