The Best Healthy Snacks for Weight Loss

When it comes to dieting, the thought of cutting out snacks is some people’s worst nightmare. If this sounds like you, we’ve got good news: when done right, snacking is an essential part of a balanced and nutritious diet!

In some circumstances, eliminating snacking can actually do more harm than good by increasing cravings and slowing your metabolism. This can limit the number of calories your body burns throughout the day and ultimately restrict your weight-loss efforts. 

Conversely, healthy snacking can help keep your hunger in check between meals, reducing the risk of over-indulgence when mealtime does arrive. 

If you’re on the lookout for healthy snack ideas, we’ve compiled a list of our favourites below.

What are the Best Healthy Snacks for Weight Loss?

1) Mixed Nuts

Nuts are a nutritious snack that will fill you up and prevent overeating due to their high protein and fibre content. Despite them being relatively high in fat and calories, eating nuts can also help you lose weight.

This is because they contain monounsaturated and polyunsaturated fats, both of which help lower cholesterol. Almonds, hazelnuts, and macadamias are a great source of the former, while walnuts are your go-to option for the latter.

2) Apples or Bananas with Peanut Butter

Nutritious and delicious, the combination of apples or bananas with peanut butter is always a winner. This is because peanut butter, like nuts, is very high in healthy monounsaturated fats.

While fruit isn’t always the most filling of the healthy snack options, pairing it with a protein and fibre-rich peanut butter will keep you satisfied for longer. If you eat it in moderation — the recommended serving size for peanut butter is 2 tablespoons — it can easily form part of a healthy, balanced diet.

3) Dried Fruit

Dried fruit can contain up to 3.5 times the amount of fibre, vitamins, and minerals found in fresh fruit. With stats like this, it’s no surprise that studies have associated it with improved diet quality and weight loss in adults.

With dried fruit also being high in iron, incorporating it into your diet is an effective way of providing your body’s immune system with a much-needed lift.

4) Turkey Roll Ups

If you haven’t tried turkey roll ups before, you’re in for a treat. Just take a slice of turkey breast, add a teaspoon of cream cheese and a strip of cucumber, and roll up into a long tube. Add some salt and pepper for seasoning, and you’re done!

Low in calories and high in protein, turkey rolls are quick to prepare and a delicious weight loss snack.

5) Mixed Berries and Natural Greek Yoghurt

Combining around 100 grams of plain, full-fat Greek natural yoghurt with roughly half a cup of berries gives you a nutritious snack that’s under 150 calories while being high in protein, calcium, and potassium.

Greek yoghurt is lower in sugar than other types of yoghurt, while the live bacteria it contains will boost the good bacteria in your digestive tract. Since berries also help to balance your blood sugar, this is a good all-round option to keep you healthy and full. If you want something a little more elaborate, try adding a tablespoon of honey and a tablespoon of mixed seeds for added texture and flavour.

6) Sliced carrot, celery, cucumber or pepper with hummus

Spreading hummus on vegetables or using vegetables for dipping is an excellent healthy snack option. Because hummus is made from chickpeas and sesame oil, it’s another food that’s particularly high in protein and fibre.

While all vegetables have different strengths, any will pair well with hummus. Carrots are great for vitamin A and potassium, celery contains vitamins A, K, and C, cucumber is good for potassium and vitamin C, and red pepper slices are rich in vitamin C. Pick your favourite or try out a combination!

7) Cottage Cheese

With cottage cheese being low in calories and full of protein and calcium, it’s no wonder that it’s often a feature of weight loss diets. Studies suggest that a calcium-rich diet reduces weight when combined with exercise, while calcium has also been linked to an acceleration in fat loss.

Alongside these benefits, cottage cheese has been shown to encourage those feelings of fullness that help prevent over-eating. As with hummus, try it alongside carrot, celery, cucumber, or pepper for a healthy snack that keeps you satisfied.

8) Cherry Tomatoes or Sun Dried Tomatoes

Rich in nutrients and low in calories, tomatoes are one of the best healthy snack options. Either eat them raw or try slicing them in half and putting them under the grill for 5 minutes, adding some sliced basil and salt and pepper to taste.

In a study of middle-aged women, scientists found that tomato juice increased the number of calories burned by the body during rest. This is ideal for anyone looking to lose weight!

9) Hard-boiled eggs

Eggs have several unique properties that make them an excellent (eggcellent?) option for a weight loss snack.

As well as being cheap and easy to prepare, eggs are high in protein and rich in healthy fats. Studies have shown that eggs can even help us feel full and reduce intake in later meals. What’s more, a large egg contains just 78 calories (although your calorie intake will always be slightly higher if you’re frying in butter or oil).

10) Olives

Olives are another healthy snack that are high in beneficial monosaturated fats. They can also improve cholesterol!

However, it’s always worth avoiding pickled, canned, or bottled olives, if possible. These can be higher in calories and sodium, which can lead to bloating if consumed in high volumes.

11) Kale Chips

Kale is low in calories, but it can also provide a significant energy boost. It’s also full of various B vitamins, all of which aid your body’s efforts to convert nutrients into energy.

Follow these simple steps for a healthy snack that feels like a treat: rinse and dry your kale, remove any large stems, and tear the leaves into bite-sized pieces. Place on a baking tray, drizzle with olive oil, and finish with a seasoning of your choice (a teaspoon of chilli powder, curry powder, or cumin powder works well). Then, bake in the oven for 10 to 15 minutes at 180 C. Once the edges are brown, you’re good to go!

Healthy Snacking Promotes Weight Loss

There’s no need to starve yourself or eliminate snacks in pursuit of weight loss. 

While grazing all day on unhealthy foods is a sure-fire way to disrupt your diet, opting for healthy snacks can be a vital component in an effective weight loss regime, allowing you to keep those pesky cravings at bay.

Experiment with these ideas and you’re sure to find a low-calorie option that you love. Even better, why not get creative with some of the healthy ingredients above and try devising your own recipes?

If you’re looking to change your diet, check out our range of posts on the best foods and recipes for weight loss.