Low Calorie Healthy Snacks For Weight Loss

Last Updated on November 7, 2022 by

If you are attempting to follow a diet, chances are you are trying to lower your calorie intake. One big question that always comes up is what should I snack on? For this reason, I have rounded up some of the best low-calorie (but still nutritious) snacks for weight loss.

There are many low calorie healthy snacks and foods out there that can help anyone lose weight healthily. These include berries, apples, and even bananas. Doing your research so you know how much of any food you should eat is very important because if you eat to much at once you could get sick or over-full. This can not only make it hard to lower your weight but also bad for your body in general. If you want to know more about Low Calorie Healthy Snacks For Weight Loss, make sure you read this article.

Low Calorie Healthy Snacks For Weight Loss

Eating a snack between meals helps curb your hunger so that you don’t inhale your dinner when you finally sit down to eat a meal. Snacking can also help you get in all the nutrients you need. On the flip side, grazing all day—particularly on foods with little nutritional value may result in eating too much.

It’s a great idea to make sure you have healthy options on hand and you are prepared when hunger strikes. Many of these weight-loss snacks are also great on-the-go snack options. Here we tackle some common snacking questions and share 10 healthy snacks for when you want to lose weight.

Can snacking be a part of a healthy diet?

Of course! When you choose a snack, choose one with protein, fat and/or fiber. All of these nutrients take longer to digest, so they fill you up. Snacks are also a great way to add extra nutrition to your day. Think of snacks like carrots and hummus, an apple with almond butter or whole-grain crackers with cheese. Also, if you let yourself get too hungry, you’re more likely to overeat at your next meal. So even though we tend to think of chips and candy as “snack” foods, eating snacks can help you from overeating.

You may think calories are the most important thing for snacking when it comes to losing weight. But you can have 100 calories of jelly beans and not be satisfied at all, versus eating 200 calories of nuts and dried fruit. That’s not to say calories don’t matter at all, but it’s also important to choose a snack that delivers nutrition and fills you up. All of our weight-loss meal plans allow for two snacks a day and on the 1,500-calorie meal plans, each snack is around 200 calories per day.

What about evening snacking?

The biggest problem with nighttime snacks is most of us typically reach for ice cream and chips—not fruit and yogurt. That’s not to say you can’t have a treat after dinner. Some of your favorite evening snacks may even be on this list (Chocolate! Popcorn!).

One thing to note, if you’re always hungry after dinner, make sure your meal is made up of filling and nutritious foods, such as including our best dinner foods for weight loss and you’re eating enough food. If all you’re nibbling on is a lackluster salad, you may legitimately be hungry and need an evening snack.

If you love an evening snack after dinner, serve yourself an appropriate portion onto a plate or bowl, so you’re not scooping straight from the container where you’re more likely to eat more. Having your own bowl allows you to check in with your body and hunger levels.

9 healthful snacks to eat for weight loss

Trying to lose weight does not mean that a person has to give up all snacks. Certain snack foods, such as almonds and hummus, can help a person reach their weight loss goals. Contrary to popular belief, when a person tries to lose weight, they do not have to avoid eating or only eat at meal times.

Some studiesTrusted Source suggest that people are more likely to maintain their weight loss if they have a healthful eating pattern.

According to the American Heart Association (AHA)Trusted Source, skipping food to lose weight generally backfires because it sets a person up to overeat.

However, when a person satisfies their hunger with healthful snacks, they are much less likely to want to eat unhealthful foods or go over their calorie limit.

What makes a food good for weight loss?

young woman eating fruit and yoghurt
Eating healthful snacks can help a person lose weight.

Some foods are better for weight loss than others.

In general, foods that are high in fiber or protein tend to be more filling. This means a person will feel satiated faster and may eat less at each snack time or meal.

Other considerations are finding foods that are low in calories but high in volume or density. The more space a food takes up in the stomach, the more full a person may feel. Again, this helps a person eat less with each snack.

People may also want to consider foods that help with metabolism and energy. Higher energy can help a person burn more calories, and a better metabolism can help a person more efficiently process the food they eat.

People looking to lose weight should avoid foods that contain large amounts of:

  • salt
  • sugar
  • saturated fat
  • simple carbohydrates

Unprocessed foods are good choices because many processed snacks contain high levels of sugar, salt, or both. Snacking between meals can help with weight loss. Snacking on healthful options can help prevent someone from overeating as well as provide vitamins, fiber, and protein.

The following are some of the best snacks for weight loss.

1. Hummus and vegetables

Hummus is a traditional Mediterranean dish that people make from pureed chickpeas. Due to its growing popularity, there are often several flavor options for premade hummus dips available in stores. People can also make hummus at home.

According to a 2016 studyTrusted Source, hummus offers many potential benefits. Hummus provides a good source of protein and fiber, both of which can help a person feel fuller faster.

When people eat hummus with vegetables, they are getting the benefit of hummus as well as any additional nutrients from the vegetables.

2. Celery sticks and nut butter

Celery is a low-calorie vegetable. According to the United States Department of Agriculture (USDA), two large celery stalks count as 1 cup of vegetables of the 2.5 cups necessary per day for a 2,000-calorie diet.

Celery is primarily water, which can help a person feel full. Dipping celery in a nut butter, such as peanut or almond butter, can provide the benefits of healthful fats and protein as well.

3. Fruit and nut butter

Apples and peanut butter is a good diet-friendly snack.

People can get creative with their fruit and nut butter combinations if they desire. According to the USDA, one medium apple provides 20 percent of a person’s dietary fiber, and 1 of the 2 recommended cups of fruit each day.

Dipping an apple slice in peanut or another nut butter also adds protein and good fat to a person’s snack.

4. Low-fat cheese

man looking at dairy products in supermarket
Low-fat cheese is a source of protein and calcium.

Low-fat cheese products offer many nutrients and lower fat counts than regular cheese.

Some of the benefits include:

  • source of protein
  • source of calcium
  • source of other vitamins and minerals

Low-fat cheese also contains fewer calories than full-fat cheese.

5. Nuts

Nuts can be a very healthful and filling snack.

Nuts provide protein and good fats. However, those looking to limit their salt intake should check the label to make sure there is no added salt. Also, a person should avoid nuts cooked with flavors, since the flavors often contain sugar or salt.

People should look for raw or dry-roasted nuts instead. Nuts are relatively high in calories, so a person should only eat a small amount per snack.

6. Hard-boiled eggs

Eggs are an excellent source of protein. In past years, however, many people thought that eggs were not healthful due to concerns about cholesterol.

However, more recent research suggests that eggs do not raise cholesterol levels and contain many essential nutrients.

7. Greek yogurt with berries

Greek yogurt is high in protein and calcium and low in fat and calories. A person can safely add fresh fruit or nuts to Greek yogurt to improve its taste and add nutritional value.

The best Greek yogurt for weight loss is the plain variety. Greek yogurts with flavoring will often contain extra sugar, which is not good for weight loss.

8. Edamame

Edamame is a legume that a person can eat as a snack. Similar to other legumes, edamame is a source of fiber and protein.

It is also high in potassium, iron, and magnesium. When people eat it between meals, edamame can help a person feel fuller while also providing some essential nutrients.

9. Air-popped popcorn

Popcorn is a popular snack food in the U.S. It often gets a bad reputation due to the additional sugar, fat, or salt that people put on it.

Air-popped popcorn does not contain these extra ingredients. Plain popcorn is a low-calorie whole grain that offers plenty of filling fiber.

How to add them to your diet

woman making hummus
A person may find preparing healthful snacks in advance helpful.

The most effective way to add healthful snacks to the diet is to keep a stock of them in easy reach.

For example, a person could prepare a week’s worth of snacks at the beginning of the week. Once prepared, the person can then portion out the snack into individual serving sizes.

For instance, a person can prepare hummus in one large batch at the start of the week by pureeing chickpeas with olive oil, tahini, and seasonings in a food processor.

After preparation, they can put the hummus into small containers and accompany each container with a preportioned bag of carrot sticks.

Those who lack time to prepare their own snacks can look for snack-sized portions sold in grocery stores. Many products come prepacked in snack sizes.

People looking for premade, preportioned snacks should be aware that they are often more expensive. They will also need to look out for added sugars, salt, and fat.

Summary

Eating healthful snacks can play an important role in helping a person lose and manage weight.

People should look for snacks that are low in sugar, fat, and salt. They should also seek snacks high in nutrients such as fiber and protein.

Beans, nuts, and raw vegetables and fruits are often good choices that will help a person feel fuller and provide necessary nutrients.

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