15 Snacks That Help for Weight Loss

Snacks for weight loss: Snacks for weight loss include bananas and peanut butter, oatmeal and berries, or apple slices and cheese. Other healthy snack ideas include dark chocolate, almonds, hummus and pretzels, and a protein smoothie.

Finding good snacks is essential for any weight-loss plan. Foods that help you lose weight boast filling fiber, protein, and other essential nutrients. They help keep you full between meals, which prevents overeating and weight gain.

1. Bananas and Peanut Butter

Eating peanuts benefits triglycerides and other blood fats and promotes healthy weight loss. Bananas are a source of potassium, which is an essential nutrient that aids nerve and muscle function. Eating one banana will not fully meet your daily potassium needs, but it will get you off to an excellent start.

Spread 1 tablespoon of peanut butter onto a banana. The carbohydrates will give you a quick mood and energy spike. The protein will keep your energy going for hours. Check the list of ingredients on the label when you purchase peanut butter. You will sometimes find added oils or preservatives.

2. Celery Sticks and Cream Cheese

Cut two medium stalks of celery into sticks for a source of carbohydrates with only 11.2 calories. Celery is also a source of filling fiber, folate, and vitamin K.4 Folate is a B vitamin that helps form tissues, red blood cells, and DNA.5 Vitamin K is important for blood clotting and supports bone health in older adults.

Add about 1 to 2 tablespoons, or 1 ounce, of cream cheese for another 99.2 calories. Keep in mind that cream cheese is a source of both saturated and unsaturated fat.

Unsaturated fat has been shown to support heart health, but saturated fat can increase heart disease risk and promote weight gain. Opt for a low-fat or plant-based cream cheese to lower your saturated fat intake.

3. Dark Chocolate and Almonds

Snacks for weight loss, Dark chocolate that contains 70-85% cacao contains about 170 calories per ounce.9 Dark chocolate contains antioxidants, namely flavonoids, that have been shown to protect cells against oxidative stress. Oxidative stress describes cell damage that can increase the risk of premature aging and conditions like cancer and heart disease.

You can pair dark chocolate with a handful of almonds, which contain 164 calories per ounce.12 Almonds are a source of healthy fats that help manage low-density lipoprotein (LDL) cholesterol. High levels of LDL (“bad”) cholesterol are a significant risk factor for heart disease.

4. Greek Yogurt With Raspberries and Honey

This fiber, healthy fat, and protein mix will relieve afternoon slumps. Greek yogurt has double the amount of protein that regular yogurt does.14 Research has found that high-protein diets help keep you full for long periods.

Top your Greek yogurt with raspberries for fiber, which adds bulk to your diet.1617 Honey provides a natural sweetness. This treat is easy to make on your own: Combine a single-serving container of Greek yogurt, 1 cup of raspberries, and a half-tablespoon of honey.

5. Grapes and Walnuts

Purple grapes contain anthocyanins, which are pigments that can aid in weight loss. You can find anthocyanins in blueberries, mulberries, and strawberries.18 Some evidence suggests that walnuts also help promote weight loss in people who are overweight. Walnuts may benefit your blood pressure and LDL cholesterol.

Grapes are juicy and naturally sweet, and walnuts are hardy and filling. Snack on 1 cup of grapes and a handful of walnuts for a powerful mix of fiber, healthy fats, protein, and natural sugar.

6. Hummus and Vegetables

Hummus is made from chickpeas, which are a plant-based source of protein. Protein is important for growth and development.20 Two tablespoons of hummus has 2.4 grams of protein, which is 4.8% of the Daily Value (DV). This serving size also has 71.2 calories.21 You can pair hummus with fresh vegetables, such as celery, cucumbers, or carrots, to boost fiber consumption.

7. KIND Bar

The KIND Healthy Grains Bar contains whole grains like amaranth, buckwheat, millet, oats, and quinoa. Whole grains provide filling fiber that can reduce the risk of heart disease, diabetes, and stroke.

Snacks for weight loss, Enjoy a KIND Bar as a grab-and-go snack. A serving size is one bar, which has 150 calories. These KIND Bars are gluten-free, which makes them a good option for people with celiac disease or gluten intolerance.

8. Edamame Hummus

Edamame hummus is a source of soybeans. Soybeans have fiber and protein that keep you full for long periods. Try pairing edamame hummus with buckwheat crackers if you are craving chips and dip but want a healthier fare. Some evidence suggests that buckwheat helps protect against gallstones, hypertension (high blood pressure), heart disease, and obesity.

9. Wheat Thins and Cottage Cheese

Cottage cheese is a source of dairy, which may help with weight loss. Increasing your dairy intake can help you lose fat without sacrificing your lean muscle mass if you are cutting back on calories.

Dip 10 Wheat Thins in a one-half-cup serving of 2% fat cottage cheese, which provides about 11.5 grams of protein, or enjoy them side-by-side.27 The fat combined with the protein will keep you full until mealtime.

10. Mediterranean Hummus Tray

Cucumbers, hummus, and olives are all high in fiber and low in fat, and they pair perfectly for a snack that feels like a meal. Cucumbers have a high water content to help you keep hydrated and full for long periods.

Hummus helps manage weight, protects against heart disease, and regulates blood sugar and insulin. Olives may not directly help you lose weight but are high in monounsaturated fat. This type of fat helps protect against heart disease and inflammation.

Snacks for weight loss, Include 1 cup of cucumber slices, 4 tablespoons of hummus, and about four kalamata olives in your spread. Keep in mind that olives are high in sodium. Stay mindful of your olive consumption if you are following a low-sodium diet.

11. Oatmeal and Blueberries

Oats are good any time you need a hearty treat. Oats are full of fiber and regulate blood sugar to keep your energy up. Oats help reduce your body fat, body weight, and waist-to-hip ratio. Add some blueberries for a kick of fiber, natural sweetness, and vitamin C.

Try a packet of plain, microwaveable oatmeal topped with one 1 of fresh or frozen blueberries. Women need 1.5-2 servings of fruit daily, and men need 2-2.5 servings.

12. Protein Smoothie

Try a fruit smoothie made with 1 cup of non-fat milk or a plant-based alternative, half a banana, and half a cup of your favorite berries. This serving size provides one serving of fruit. Research has shown that two servings of fruit per day is optimal.

You may add a serving of whey protein, which can improve athletic performance and help you build muscle if you are strength training. There are also plant-based protein powders available on the market.

13. Kale Chips

Kale chips have a flavor similar to potato chips without all the fat. Kale is a low-calorie, filling snack that helps manage body weight. Kale also packs antioxidants like vitamin C, which reduce inflammation and protect against disease. It’s also high in fiber, which may reduce your risk of becoming overweight.

Snacks for weight loss, Two cups of raw kale provide about 50 calories and 4.5 grams of fiber. Try making your own kale chips:

Remove the stem, wash and dry your kale, then slice it into thin strips
Toss the kale with olive oil, pepper, and salt, then place them on a roasting pan
Roast them in the oven at 275 degrees Fahrenheit (135 degrees Celsius) for 20 minutes or until the kale is crisp.

14. Apple Slices and Cheese

Apples are a source of fiber, which makes them a good snack option for weight loss. One cup of sliced Gala apples has about 2.5 grams of fiber. Eating cheese has been shown to lower the risk of heart disease. Cheese may even protect against type 2 diabetes.

Experiment with your favorite apples and cheeses. Try a Gala apple with a half-inch slice of sharp cheddar cheese if you are unsure where to start.

15. Cheerios and Soy Nuts

The American Heart Association (AHA) has Heart-Checked Cheerios. The Heart-Check program encourages you to incorporate foods into your diet based on their nutritional value, such as cholesterol and fat content. Heart-Checked foods have heart health benefits. Soy nuts help improve blood pressure, reduce inflammation, and regulate blood sugar.

Snacks for weight loss, Put one quarter-cup of roasted, salted soy nuts and one half-cup of Multigrain Cheerios together, then shake them up. The sweet and salty combo makes for a delicious snack that’s a source of fiber and protein.

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