Snacking can be an indispensable part of any effective weight loss plan. Choosing nutritious snacks to curb hunger between meals is the key to losing weight healthily and sustainably.
But then, how do you choose the right snack when there are so many “diet foods” in the market? It can be overwhelming to determine which snacks are truly healthy and will help you achieve your weight loss goals.
We will be discussing the science behind snacking and provide you with the 15 best snack ideas to help you achieve your weight loss goals. Snacking smarter starts with knowing better.
Overview
The Science Behind Snacking for Weight Loss
1. Macronutrient Composition
2. Calorie Density
3. Nutrient Density
4. Meal Timing
5. Insulin Response
15 Best Healthy Snacks for Weight Loss
1. Nuts
2. Greek Yogurt with Berries
3. Apple Slices with Peanut Butter
4. Cottage Cheese and Fruit
5. Celery with Laughing Cow Cheese
6. Kale Chips and Hummus
7. Cucumber Slices and Hummus
8. Edamame
9. Air-popped Popcorn
10. Chickpea Salad
11. Dark Chocolate and Almonds
12. Hard-Boiled Eggs
13. Cottage Cheese and Flaxseed
14. Tuna and Crackers
15. Apple and Peanut Butter Rice Cake
Decoding Food Labels for Weight Loss
Frequently Asked Questions (FAQs)
Snack Smarter for Weight Loss Success
The Science Behind Snacking for Weight Loss
Understanding how your metabolism works and how different foods impact your body is fundamental to creating an effective snack plan. These are the main factors you need to check and consider when choosing the right snacks for you:
- Macronutrient Composition
Macronutrients consist of protein, fat, and carbohydrates. They all play a very important role in weight management.
Protein is especially the key to helping control hunger pangs. This is because the body slowly digests protein, making you feel fuller longer. Additionally, protein and fiber help provide longer-lasting energy compared to carbs from refined grains and added sugar. It is more stable, long-lasting, and won’t give you the high and crash of a sugar rush.
For fats, look for snacks that have more unsaturated fats than saturated fats. Research has shown that reducing saturated fat intake may produce a small but potentially significant decrease in the risk of heart disease.
- Calorie Density
This refers to the number of calories in a given volume or weight of food. Choosing snacks that are lower in calorie density means you can consume larger portions for fewer calories. This is great for individuals who are on a calorie-deficit diet and are aiming to lose weight. Focus on whole, minimally-processed snacks with naturally low-calorie density to reduce overall calorie intake.
- Nutrient Density
Look for snacks that provide multiple vitamins, minerals, antioxidants, and other beneficial nutrients. Foods with high nutrient density will give you more than just the feeling of being full; they will also keep you healthy and energized.
- Meal Timing
Our bodies appreciate routine, and spacing snacks regularly every 2-3 hours between meals helps maintain steady energy levels. This prevents your blood sugar from crashing, which can lead to overeating. Planning set snack times also helps curb impulsive and unplanned eating.
- Insulin Response
Foods like whole fruits, vegetables, and whole grains cause a slow, steady insulin release. On the other hand, foods high in refined carbs and sugar spike insulin rapidly. Steady insulin levels promote using food for energy rather than storing it as fat.
15 Best Healthy Snacks for Weight Loss
Achieving your weight loss goals starts with making smart choices in the food you consume. It can be challenging to not feel hungry when you’re on a diet, so here are the 15 best healthy snacks you can eat to curb your cravings:
- Nuts
Nuts are rich in healthy fats, protein, and fiber, which all work together well to keep you feeling full and satisfied. Additionally, the combination of protein and healthy fats can help reduce cravings for less nutritious snacks.
Try to go for almonds, walnuts, pistachios, and pecans. Look for raw, unsalted nuts without added oils or sweeteners to make them as healthy as possible.
Portion size: 1 oz or small handful (160-200 calories)
- Greek Yogurt with Berries
Greek yogurt is higher in protein compared to regular yogurt, and it’s also significantly low in sugar. Adding berries gives your yogurt a natural sweetness while also giving you antioxidants for your body. This protein and fiber-packed snack will help you control your hunger, making it an effective snack for weight loss.
Portion size: 5.3 oz of Greek yogurt with 1 cup of berries (160-180 calories)
- Apple Slices with Peanut Butter
Apples are low in calories and high in fiber. They also promote satiety while providing you with vitamin C and polyphenols. Peanut butter is packed full of healthy fats and protein for weight loss. Chunky peanut butter is a better option because it lasts longer.
It’s a great balance of sweetness, crispness, creaminess, and nutrition. This combination provides sustained energy and keeps you full.
Portion size: 1 medium apple (sliced) with 2 tbsp of peanut butter (200 calories)
- Cottage Cheese and Fruit
Cottage cheese is a good source of protein and probiotics, so it’s not just filling but also incredibly beneficial for your gut health. When combined with a naturally sweet, fiber-rich fruit, it becomes a great snack for weight loss. It’s a balanced snack that can satisfy your cravings for something sweet.
Portion size: 1/2 cup cottage cheese with 1/2 cup fruit (150 calories)
- Celery with Laughing Cow Cheese
Celery is low in calories and high in fiber, and Laughing Cow cheese adds creaminess, flavor, and a good dose of protein without excess calories. It’s a quick and low-calorie snack option for people who are craving something crunchy.
Portion size: 4-5 celery sticks with 1 cheese wedge (70 calories)
- Kale Chips and Hummus
Kale chips are a healthier alternative to traditional potato chips. They offer key nutrients like vitamins A, K, and C for barely 30 calories per cup. Hummus is a great dip because it’s packed with nutrition and helps you feel full for a long time.
Portion size: 1 cup kale chips with 2 tbsp of hummus (140 calories)
- Cucumber Slices and Hummus
Similar to celery, cucumber is crunchy, and it provides volume and good fiber for a few calories. It’s also hydrating and refreshing, so eating it with hummus makes it a satisfying snack.
Portion size: 1 sliced cucumber with 2-3 tbsp of hummus (120 calories)
- Edamame
These are soybeans that are not fully mature yet. They are a good source of plant-based protein and fiber. They are a filling snack, and they can help control appetite. Additionally, they are fast and easy to prepare—simply boil or microwave them and sprinkle them with a little sea salt for a healthy snack.
Portion size: 1 cup of shelled edamame (180 calories)
- Air-popped Popcorn
Popcorn provides a crunchy and satisfying snack for minimal calories, especially when it’s air-popped. Make sure you avoid pre-popped bags with unwanted additives like excess oil and sodium.
Instead of flavoring it with spices like salt and butter, go for spices like garlic powder, cayenne, and nutritional yeast to make it more healthy.
Portion size: 3 cups of air-popped popcorn (100 calories)
- Chickpea Salad
Chickpeas are rich in fiber and protein for weight loss. A chickpea salad with veggies is a nutrient-dense snack that you shouldn’t miss out on. It will help keep you full while maintaining a healthy gut.
Portion size: 1/2 cup of chickpeas (120 calories)
- Dark Chocolate and Almonds
Dark chocolate is healthy, and it can satisfy your sweet cravings. It has antioxidants and can help prevent cardiovascular disease. Additionally, it can lower your blood pressure and can improve brain function.
Of course, despite how beneficial it can be, it should still be consumed in moderation.
Portion size: 1 square (1 oz) dark chocolate with 15 almonds (140 calories)
- Hard-Boiled Eggs
Eggs are one of the best sources of healthy fats and protein for weight loss, so having them as a snack is a great idea. They can help you feel full and satisfied. They’re also a very portable and convenient snack option.
Portion size: 2 hard-boiled eggs (140 calories)
- Cottage Cheese and Flaxseed
Cottage cheese is full of protein, and flaxseeds provide high-quality fiber and omega-3 fatty acids. Put them together and you’ve got a healthy, rounded snack that can help you feel full.
Portion size: 1/2 cup of cottage cheese with 1 tbsp ground flaxseed (120 calories)
- Tuna and Crackers
Tuna is a lean source of protein, omega-3 fatty acids, selenium, vitamins A, B, and D, calcium, and iron. It’s low in calories and fat, making it a great option for weight loss. Combine it with whole-grain crackers for a little crunch. But make sure you opt for whole-grain and unsweetened and unsalted crackers so you don’t have unnecessary additives in your snack.
Portion size: 1 pouch (2.6 oz) tuna with 6 whole-grain crackers (150 calories)
- Apple and Peanut Butter Rice Cake
Apples are a good source of fiber, and peanut butter provides a healthy blend of fats and protein. For an element of interesting flavors and texture, add your thinly sliced apples and peanut butter on top of rice cakes. Make sure you’re choosing brown rice cakes or whole-grain rice cakes. They are a good source of filling fiber, minerals, and vitamins.
Portion size: 1 rice cake with 1 tbsp peanut butter and 1/2 apple (160 calories)
Decoding Food Labels for Weight Loss
It’s important to check out the labels of the snacks you’re buying. It shows you the nutritional value and all the other macronutrients previously discussed. With that in mind, it’s also important to look for the following red flags of healthy snacks:
- Low-fat or nonfat – Products with these tags often have increased sugar to improve the taste.
- Diet, light, or low-calorie – This could mean that there are unprocessed and unwanted additives that improve the taste of the product.
- Enriched wheat flour – This means that the flour used is not whole grain. Refined grains tend to spike insulin, so it’s best to avoid these.
- High-fructose corn syrup or added sugars – Consuming foods that are high in these may lead to insulin resistance. Research suggests that insulin resistance is associated with type 2 diabetes, obesity, cardiovascular disease, etc.
- High sodium – A high-sodium diet can lead to retaining fluid. This can then lead to higher blood pressure and a higher risk of stroke, heart disease, and kidney disease.
Now that we’ve discussed what you should avoid, let’s discuss what you should look for. When the following are present in the snack you’re purchasing, you’re assured that it’s a healthy snack:
- At least 3g of fiber per serving – This will help ensure that you feel full after eating. It also contributes to a healthy digestive system.
- At least 5g of protein per serving – You should aim to get snacks that are rich in protein for weight loss. It helps you stay full and controls your blood sugar, which ultimately helps with your weight loss journey.
- Mostly recognizable, whole-food ingredients – The less processed the ingredients are in your snack, the more nutritious it will be.
- Minimal added sugars – Sugars should be avoided for snacks. They could lead to a sugar rush that will temporarily give you energy but will eventually die out, leaving you feeling more tired than before. Additionally, unused sugars get stored in the body as fat.
- High in vitamins, minerals, and antioxidants – This helps make sure that you are getting the most nutrition you can from your snacks. It helps you stay healthy on top of feeling full and energized.
Frequently Asked Questions (FAQs)
What snacks help achieve a flat stomach?
To reduce abdominal fat, it’s crucial to create a calorie-deficit diet plan. This helps your body use up the stored fat as an energy source because you limit the calorie intake. Snacks don’t do this, but they can help you in your calorie-deficit diet by helping you feel fuller for a longer time. Snacks that are full of protein, fiber, and healthy fats are the perfect choice for this goal.
What are the best snacks for weight loss at night?
Some evidence suggests that nighttime snacking could inhibit weight loss, while other research shows that timing doesn’t matter as much as the quality of the snack. If you’re going to snack before bed, opt for snacks that are rich in casein protein like Greek yogurt and cottage cheese. Casein protein is slowly digested, so it keeps you feeling full for a long time.
How can I ensure that my snacks are nutrient-rich?
It’s important to read the labels closely. Additionally, aim for fresh and whole foods. Processed snacks tend to have lots of unnecessary sugars and additives, so it would be best to avoid them.
Snack Smarter for Weight Loss Success
There are lots of easy and delicious options for snacks that can help you lose weight. They help you stay full for a longer time and help add nutrients to your body. The key is being mindful of portions and planning and choosing snacks with a healthy balance of protein, fiber, and fats.
Pay close attention to the food labels of the products you’re purchasing. If you can, it’s better to opt for whole foods over processed snacks. Use this article as a guide to identify foods that are good for you, and then you can add more of your preferences on top of that.
Snacking smarter will help you feel more nourished, prevent impulsiveness and overeating, and ultimately help you achieve your weight loss goals.
