The 8 Best Healthy Snacks for Weight Loss

 

 

Snacking is often thought of as a negative part of a weight loss journey, but there are actually many benefits to eating snacks. For instance, eating a snack in between meals can help reduce hunger so you don’t overindulge when it’s time to eat dinner. Snacking also helps you get all your nutrients. On the other hand, grazing all day, especially on low-nutrient foods, can lead to overeating (but if you’re a natural grazer, go for it!)

It’s important to have healthy snacks on hand so you’re ready when hunger strikes. Plus, many of these weight loss snack options are great on the go snacks. Here we answer some of the most common questions about snacking and share 8 healthy snack options for when you’re trying to lose weight.

 

Is it okay for me to eat snacks while I am trying to lose weight?

If you allow yourself to be too hungry, you are more likely to overindulge at the next meal. Including a snack in your meal plan will help you control the urge to eat. When selecting a snack, opt for one that is high in protein, fat, and/or fiber, as they take longer to digest and fill you up. Snacks are also an excellent way to add extra nutrients to your day. Consider adding carrots and hummus to your meal plan, an apple and almond butter to your snack plan, or whole grain crackers with cheese to your meal plan.

One of the biggest challenges many people face when it comes to snacking when they are trying to lose weight is that they don't want to add extra calories to their meal plan. For example, a 100 calorie serving of jelly beans will not make you feel satisfied, nor will it provide much nutritional value to your body. On the other hand, a 200 calorie serving of nuts and dried fruits will give you just enough satisfaction to make you feel satisfied until your next meal.

 

This isn’t to say that calories don’t play a role in your overall health, but choosing a snack that’s nutritionally balanced and filling is also important. In fact, all of our Weight Loss meal plans allow you to have two snacks per day. On the high calorie meal plans (1,500 calories), each snack is about 200 calories.

 

 

1. Oatmeal

As a complex carb, oatmeal helps keep you full without raising your blood sugar levels. It’s also a great source of fiber. Eating more fiber can help you manage your weight.

Oatmeal is often thought of as a breakfast food, but a single bowl of oatmeal can make you feel full, full, and full again. To make it even easier, keep an unsweetened packet of instant oats at your desk, or make a Mason jar of overnight oats.

If you’re looking for something sweet to add to your oatmeal, try topping it with fruit and cinnamon or cocoa powder and chocolate chips. Or, if you’d prefer something savory, add eggs, avocado and veggies such as mushrooms or tomatoes.

2. Popcorn

 

Air-popped popcorn contains 4 grams of fiber, nearly 3 grams of protein, and is 110 calories in a 1-ounce serving.

Popcorn is one of the healthiest snacks on the planet. It’s high in fiber and has a small amount of protein, making it a snack that’s easy to stick around for longer.

Since popcorn is a whole grain, it’s a great source of fiber. You can buy bagged popcorn from many companies, or make your own.

3 cups of popcorn is a lot of popcorn, especially when you consider that it’s crunchy and salty like chips.

 

3. Dried Fruit

Fruit is a convenient and healthy snack. It’s packed with fiber, essential vitamins and minerals, and helps with weight management. Look for dried fruit that’s free of added sugar or sweeteners. Pair it with nuts for a snack that provides a balance of healthy carbohydrates and protein—and longer shelf life. Dried fruit can also be kept at the desk at work.

4. Boiled eggs

 

 

Eggs have a high protein content, making them incredibly filling. Although eggs do contain cholesterol, research has shown that eating moderate amounts of eggs (3–4 per week) has been linked to reduced stiffness in the arteries, which is one of the risk factors for heart disease. The yolk of an egg is a great source of important nutrients such as vitamin D, choline, etc. 

 

 5. Protein shake

 

 

Protein smoothies are a convenient and nutritious way to get your protein intake up to date. They’re a great snack to have when you’re looking for something to fill you up until the next meal.

You can make a protein smoothie with almost anything you have on hand, including fruits and vegetables, as well as healthy fats like avocados, peanut butter, and chia seeds.

 

6. Chia pudding

 

 

Chia seeds, also known as chia seeds, are small seeds that are packed with fiber, Omega-3 fatty acid, and plant protein. Although chia seeds are not very flavorful, when soaked in water, they become jelly-like, making them ideal for making puddings. 

 

7. Beef sticks 

 

 

High Protein Beef Jerky or Beef sticks are great portable snacks that are high in protein. However, some beef jerky brands and flavors may have higher sugar and sodium content.

The average beef jerky contains around 9g of protein per oz (28g)

Try to find jerky that has as few ingredients as possible.

Keep in mind that beef jerky has less than 300mg sodium per serving (13% of the daily value of the mineral). 

 

 

 8. Edamame

 

 

 

Edamame is an unripened soybean dish made from steamed steamed soybeans. It is a plant-based protein and fiber-rich food. Edamame is a great snack for vegans and vegetarians.

One cup of edamame contains approximately 18 grams of protein. It also contains 14 grams of carbohydrates, 8 of which are fiber.