Best Snacks for Weight Loss
Eat more, weigh less
If you're sacrificing snacks to cut calories, stop—to lose weight, you need snacks. "Snacking is an opportunity to fuel your body between meals," says nutritionist Rania Batayneh, author of The One One One Diet. Healthy snacks ensure you won't be ravenous come mealtime and keep your fat-burning metabolism revved up. Here are 21 nutritionist-approved choices for both store-bought and make-your-own snacks. Each nosh packs 150 to 200 calories, is filled with good-for-you nutrients, and will make you feel like your diet is about anything but deprivation.
Snack suggestions provided by Batayneh, as well as Georgie Fear, RD, co-author of Racing Weight Cookbook: Lean, Light Recipes for Athletes, and Gayl Canfield, RD, Director of Nutrition at the Pritikin Longevity Center.
Greek yogurt with raspberries and honey
Grapes and walnuts
KIND Healthy Grains Bar
To buy: $7; amazon.com
Freekeh is a cereal made from roasted green wheat. That's the one and only ingredient in this snack's original blend, making it an ideal packaged snack. With zero sodium, four grams of fiber, six grams of protein, and only 130 calories per quarter-cup serving, you can help yourself to an extra-large serving. Try rosemary sage or tamari when you want to mix things up.
Wheat Thins and cottage cheese
Dip 10 Wheat Thins ($3; amazon.com) in the cottage cheese, or enjoy them side-by-side. A half-cup serving of cottage cheese contains one-quarter of your recommended daily intake of protein. Rather than a nonfat variety, go for 2% or even full-fat. The fat combined with the protein will keep your stomach full until mealtime.
Mediterranean hummus tray
Arctic Zero frozen desserts
Oatmeal and blueberries
Banana with peanut butter
Rhythm Superfoods Kale Chips
To buy: $21 for 4; amazon.com
Whatever less-than-healthy potato chip variety you like, chances are this brand has a similar flavor without all of the fat. The zesty nacho variety, for instance, has 0.5 grams saturated fat, 6 grams of protein, and seven times your daily quota of vitamin K, which helps maintain strong bones. As an alternative, you could make your own kale chips.
Popcorn, Indiana All-Natural Classic Popcorn
To buy: $21 for 24; amazon.com
The name might say "classic," but these kernels are anything but what you grew up eating. Flavors include bacon ranch, American cheese, and cinnamon sugar kettlecorn, and come with as few as five simple and natural ingredients. You could also make your own healthy popcorn recipes at home.
Apple slices with cheese
Cheerios and soynuts
Pear slices with almond butter
Pair your pear with a tablespoon of almond butter for the perfect carb and protein combination. Boost its health profile with a dash of cinnamon: A 2012 Journal of the Academy of Nutrition and Dietetics study found that the spice helps stabilize blood sugar levels.
Krave turkey jerky and an orange
Spiced green tea smoothie
Some research has shown that an active ingredient in green tea, EGCG, may help you shed pounds. But when it comes to snacking, a cup of tea isn’t likely to quell your appetite. For a more filling option that still reaps all the fat-burning benefits of green tea, try this spiced smoothie. It contains a tasty blend of chilled green tea, lemon juice, agave, pear, plain yogurt, and a pinch of cayenne for some extra metabolism-boosting power.
Watch the video: Spiced Green Tea Smoothie
Try this recipe: Spiced Green Tea Smoothie
When hunger strikes, a hardboiled egg is a great grab-and-go snack. It’s high in protein, which will curb your appetite and keep you from reaching for something less-than-healthy. Plus it packs nutrients like vitamins D and B12, but only contains 77 calories. Simply prep a bunch of hard-boiled eggs at once, and store them in the fridge for a quick hunger fix.
Herby Edamame Dip With Buckwheat Crackers
If you’re craving chips and dip but don’t want to compromise your healthy diet, reach of some buckwheat crackers with herby edamame dip instead. Both buckwheat groats and edamame are packed with protein, making them an ideal option to help ward off hunger. Buckwheat groats also filled with nutrients like zinc, copper, manganese, and magnesium. Plus this dip is so creamy and flavorful, you’ll likely forget that it’s actually healthy.
Try this recipe: Herby Edamame Dip With Buckwheat Crackers