Finding some healthy snacks for weight loss that are also tasty can seem near impossible.
But having healthy snacks on-the-go can be very helpful in helping you lose more weight.
Most people are eating snacks that are causing them to gain weight. But here you’ll find some healthy but tasty snack ideas that’ll help you drop pounds.
Never eating any snacks can be bad for you. It can cause you to lose your mind to hunger and then binge eat everything in sight.
Not all snacks are going to help you lose weight. Even some low-calorie options are going to make you gain weight. They can cause you to get even hungrier than before.
It can be boring eating the same snacks every day that’s why it’s important to mix things up. Otherwise, if you get bored with your snacks it will become easier to eat junk foods and derail your diet.
When you first start dieting you might feel constantly hungry. If you’ve been eating terribly for a long time it can take time for your body to adjust to a healthier eating lifestyle.
The good news is you don’t have to eat cardboard if you want healthy snack ideas. Mindlessly munching on healthy snacks can be fun and help you lose weight at the same time.
I’m sure you agree it can be hard to find healthy yet tasty snack ideas. The good news is you can still have your snacks and lose weight. Here you’ll find the 50 best snacks that are healthy and tasty so you can lose even more weight.
Can Snacking Help You Lose Weight?
Depending on who you ask you’ll find some people who swear by snacking while other people are totally against it.
The truth is snacking for weight loss all depends on what you’re eating.
This study has found eating 5 to 6 smaller meals throughout the day was linked to weight loss in women. Keep in mind the researchers were controlling how many calories participants ate throughout the day.
This study in the Journal of American Dietetic Association found people who ate five times per day lost more weight than those who ate only four times per day.
The truth is the research is inconclusive on whether or not snacking is beneficial for everybody who is trying to lose weight. Some say yay while others say nay.
The key is in regulating your caloric intake throughout the day.
Many people who are snacking are actually consuming a meal when you count out all the calories they’re eating. It’s no wonder that they’re still gaining weight even though they’re supposedly healthy snacking.
Going too long between meals can make you “hangry”, which means you’re hungry and angry. This insatiable hunger can cause anybody to crave bad foods. Then it’s only a matter of time before you binge eat on your diet.
Snacking the right way will help control your blood sugar levels while helping to keep your metabolism going strong. It also helps to satisfy your hunger so you can better stick to your diet.
Try to keep your calories for your snacks at around 100 to 200 calories.
The key is to measure out your snacks before you start mindlessly munching on them. We all know once you start snacking it can become difficult to stop once you get going.
Most people out there are snacking on high arb, high-calorie foods, and sugary drinks with minimal nutrients.
Healthy snacks to help you lose weight are the total opposite. If you’re interested in finding foods to eat before bed then check out this other blog posts.
Good Snacks For Losing Weight Tips
The healthy snacks you should be eating are quite high in fiber. Fiber will help you feel fuller longer, take away the bloated feeling and also help prevent blood sugar spikes.
This study in the Journal of American Dietetic Association found high-fiber snacks help to prevent hunger while also helping to maintain weight. The researchers found sugary snacks made the participants gain weight.
Try to get some protein in your snacks to increase your metabolism and promote a lean body. At least 8 to 10 g of protein per snack is a good place to start.
Protein has been found to help you feel fuller longer. This way you can go longer without craving bad foods that could derail your diet.
Protein builds lean muscle and therefore will increase metabolism. Protein also helps to prevent blood sugar spikes as they slow the absorption of carbohydrates into your bloodstream.
Good fats are something you should not stray away from when you’re looking for a healthy snack to eat.
Good fats help you feel fuller longer and give you many vital nutrients your body needs to promote weight loss.
Make sure you keep your sugar low when you’re snacking. It’s easy to crave sugars in the afternoon but it’s always a good idea to find them from natural sources.
Try to keep refined carbohydrates and processed foods out of your snacks at all times. These foods will cause you to gain weight rather than burn it off.
Bad Snacks That Make You Fat
Just because a snack says “healthy grains” doesn’t mean it’s good for you.
Many of these refined carbohydrates are the root cause of what is causing you to gain weight in the first place.
Stay away from fruit juices claiming to be healthy for you when they’re nothing more than loads and loads of sugar.
Many of the food labels on snacks claim to have no high fructose corn syrup. But they’re often replaced with other artificial sweeteners. Which is bad for you too.
Make sure you check the label of any snack you’re buying in the store. You need to make sure they’re not tricking you into a bad snack that will make you gain weight.
It’s a good idea to mix up your snacks to keep you from getting burned out on eating the same ones all the time. Otherwise, it can become boring sticking to the same thing every day making it easier for you to cheat on your diet.
But if you find some good foods that work for you make sure to regularly add them to your diet.
Make sure if you get into the habit of eating snacks that you don’t start skipping them. If you skip them then it can become easy for you to become super hungry later on in the day.
Then the next thing you know you become ravenous and get the appetite of a grizzly bear eating everything in sight.
Last but not least make sure you watch your calorie intake with your snacks.
It can become too easy to over snack and then pack in way too many calories if you’re trying to lose weight.
If you’re eating too high-calorie snacks and food throughout the day then you’ll find yourself gaining weight. It will be frustrating to not know why you’re gaining weight even though you’re supposedly on a diet.
You can find out more reasons why you can’t lose weight here.
Keep your portions low throughout the day and with your snacks to lose weight.
50 Healthy Snacks Food List
Almonds might be a little high in fat, but they’re jam packed with nutrition and are healthy for you. It has a good amount of good monounsaturated fats, protein and fiber.
This 4 week study found eating about a handful of almonds daily ended up reducing the feelings of hunger and left them feeling satisfied.
Apple Slices w/Nut Butter
Apples are very high in fiber to help you make you feel full. They’re also high in water to hydrate you and fill up your stomach.
This study found those who ate apple slices before a meal ended up eating 200 less calories than those who didn’t eat them.
Artichoke Hearts (marinated)
It might be surprising to hear artichokes are very high in antioxidants to help you looking and feeling young. They’re also packed with soluble fiber to help you lose more weight.
Known as the “King of the Healthy Fats” avocados are packed with lots of nutrients. They contain more heart healthy potassium than bananas and monounsaturated fatty acids. Oh yeah they’re also loaded with fiber and taste absolutely delicious.
Yes, this basic hipster food can actually be good for you and makes a great snack. I wouldn’t recommend eating it all the time but it makes a great snack to mix things up with.
Try using one of the best breads for weight loss when you’re making your avocado toast.
Baby carrots are highly nutritious and make a perfect partner for dipping in hummus. Just make sure you buy them organic as they’re usually dipped in chemicals to extend their shelf life. You’ll get loads of antioxidants such as beta carotene, lycopene and vitamin A.
Brazil Nuts + Figs
I don’t know what it is but there’s something about this unlikely combination that makes these snack pairings absolutely delicious. Brazil nuts are super high in selenium and figs are high in magnesium. Together they make a splendid blend of complimenting tastes.
Canned Salmon & Tuna
Canned salmon and tuna are perfect on-the-go snacks you can take anyway to help you lose more weight. Both are very high in protein, contain no carbs and high in omega-3 fatty acids. Try buying some in the store next time and keep them in your pantry. They’ll come in handy for a healthy snack. Check out my list of the best fish for weight loss too.
They might sound a little fishy but canned sardines are one of the best snacks you can eat for weight loss. They’re high in protein, omega-3 fats and contain zero carbs or sugar. You also have less to worry about with mercury than you do with tuna.
Cantaloupes are very high in the antioxidant beta carotene, vitamin C and fiber. It’s one of my favorite melons. If you want to mix things up you can even wrap it in prosciutto for a delicious treat.
Celery Sticks with Nut Butter
Did you know eating celery can help to lower your bad cholesterol? It has a unique compound that has been found to lower cholesterol. It’s also packed with antioxidants and polysaccharides to help you looking young and feeling great. I like to use organic peanut or almond butter when eating them.
Don’t let people let you think cheese is bad for you. Truth is certain kinds of cheeses in moderate amounts are good for you. I’m not talking about the cheese on pizza or nachos, but a little bit of cheddar, gouda, feta, swiss or brie is perfectly good for you. They’re high in fat burning CLA and have been found to help fight against cancer. Just make sure you don’t eat too much of them.
Cherry tomatoes make the perfect snack because they already come in bite-sized pieces. You can just grab a handful of them and your’e good to go. They’re very high in fiber, vitamin C, potassium and low in calories. Try roasting them and sprinkling some balsamic vinegar on them.
Chia Seed Pudding
Chia seeds are very nutritionally dense and have been used for medicine and their energy boosting powers for centuries in Mexico. They’re very high in antioxidants, vitamins and minerals. You’ll improve your skin, fight aging and improve your digestion with eating more chia seeds.
Coconuts might get a bad rap because of their saturated fats but I wouldn’t worry too much. Coconuts saturated fats are in the form of medium chained triglycerides. These fats are converted first in your liver before they ever make it into your blood stream.
You can find out more on why coconut oil can help you lose weight here.
Yes coffee is moderate amounts is very good for you and can help you lose weight. Studies have found drinking coffee regularly has helped people live longer and shrink their waistlines. Drinking coffee can also help to curb your appetite. Just make sure you don’t drink that venti frappuccino from Starbucks.
Cottage cheese is a great choice for a snack because of its higher protein and low fat nutrient makeup. This study found those who ate a lot of protein from foods like cottage cheese was effective for helping with weight loss while preserving lean muscle. I like to toss in some berries into my cottage cheese to add some natural sweetness to it.
Crazy enough cucumbers are a fruit. My mind is blown. Turns out they’re also super low in calories, contain soluble fiber and can help fight aging. Try slicing up a cucumber and eating with an organic nut butter. Instant delicious snack. You’ll thank me later.
Yes not all chocolate is bad for you. Dark chocolate is very nutritious and a very powerful antioxidant. The higher cocoa content you can find in dark chocolate the better. It’s loaded with antioxidants, will protect your heart and even give you an instant mood boost. I like to add some cocoa powder to my protein shakes too.
You might hear some Negative Nancy’s tell you eating dried fruit is the same as candy. Tell them to stop ruining your fun. In small amounts you’ll get a good amount of fiber, micronutrients and antioxidants. Just make sure you avoid dried fruit with added sugars and don’t go crazy eating it. Once it hits your lips it’ll be hard to put the bag down.
I’m not big on eating soy but I know there are a lot of people out there who love edamame. It’s not the worst snack for you to eat and contains a surprisingly high amount of benefits. Edamame is quite tasty, low calorie and high in protein. You can even make it into a dip or cook it with garlic to spice things up.
Oh yes the tried and true snack of the ages is fresh fruit. If you’re really overweight or obese than maybe eating fruit is going to be the best option for you. But if you only have 10-30 pounds to lose then switching out your unhealthy snacks for a piece of fresh fruit can really help you lose some more pounds. Berries, oranges, watermelon and any other fruit you see here are my favorite fruits for weight loss.
Grapes might be a little high on the sugar content but they’re a very smart way to help satisfy any sweet tooth you might have. The good thing about freezing them is it’ll slow down the time it takes for you to eat them. So hopefully it’ll keep you from popping them like Tic-Tacs. Frozen grapes taste just like candy and make the perfect summer snack.
Greek yogurt is one of my favorite healthy snacks of all time. Just one serving of it will give you a lot of nutrients for the amount you’re eating. Lots of protein, probiotics, calcium and even vitamin B12 to make you feel and looking good. I’ll mix in a some berries to add a little bit of flavor to my plain Greek yogurt.
Sometimes when you’re on the run the best thing you can do is just grab a scoop of greens powder and drink it on your way out the door. It’ll give you healthy servings of green vegetables, antioxidants, probiotics and other micronutrients. I like to think of it as my superfood multivitamin. You can see my MetaboGreens review here.
If you want to stay younger longer than it’ll be a good idea to make drinking green tea a regular part of your diet. I like to drink some green tea in the afternoons for an energy boost. Studies have found green tea to be effective for weight loss. It’s also high in antioxidants, lower your risk of diabetes and even improve your heart health.
Guacamole is made from one of the healthiest foods on the planet avocados. Avocados already made the list but thought I’d include guacamole too. Just make sure you don’t add too much salt to your guacamole and don’t eat unhealthy chips with them. I like to toss some guacamole on my eggs or even eat it with some carrots.
Halo Top Ice Cream
Low calorie, high protein ice creams are becoming more and more popular these days. It’s a great way for people to satisfy their ice cream fix while having some damage control. I don’t recommend sitting down and eating the whole pint of Halo Top ice cream but it’s a much better snack than regular ice cream. I like how Halo Top uses stevia for a sweetener and it tastes 100% delicious.
Hard Boiled Eggs
Hard boiled eggs make a great snack because they already come in a pre-made package. I’ll usually boil some water and place 3 eggs in it for about 7 minutes. This will still leave the yolk inside slightly runny so you’re not eating yolk chalk. Eggs are highly nutritious and have a lot of protein in them. You can find out more here on why eggs are healthy for you.
Kale chips are infinitely better for you than potato chips. They have a ton of nutrients in them and are right at the top of my superfoods list. They’re very low in calories, high in antioxidants and vitamins. Plus they gave you that satisfying “crunch” when snacking.
Olives (black and green)
Olives are high in healthy monounsaturated fats that can help to reduce the inflammation in your body. They’re very low in carbs and mostly made up of fiber. Olives are rich in antioxidants and can improve your heart health.
There’s no other food on the planet that contains more zinc in oysters. Nowadays people are running low on zinc. This is especially bad for men because it’s needed to make testosterone. Zinc deficiency is also linked to anxiety and depression. I like to buy canned oysters and toss in some hot sauce for a quick snack.
Peanut Butter (all natural)
Some health nuts look at peanut butter like it’s the devil. But the truth is it can make a healthy snack if you get the right kind. Peanut butter is high in protein, low in carbs and high in healthy fats. Just make sure you get the “organic” and “natural” brands as others use partially hydrogenated oils in them.
It might be a little surprising to find out just how healthy pears are for you and can help you lose weight. They’re high in fiber, antioxidants and vitamin C. Pears are nutrient dense and low in calories. They’re easy to slice up and make a great on-the-go snack for weight loss.
Hate to be the bearer of bad news but the Center for Science in the Public Interest release a study finding the popcorn you’re eating the movie theatre is packed with 1,200 calories and over 60 grams of fat. Yet if you make your own popcorn at home and don’t melt a whole stick of butter in then you’ll be good. Buy plain, organic popcorn kernels and use either organic coconut oil or grass-fed butter. Stay away from the cheap microwavable popcorn that contains harmful chemicals.
Protein bars can make the ultimate high-protein snack that’s great for on-the-go. Just make sure you check the label on them because they’re often super high in calories. Not to mention most have a lot of junk in them too. Look for one that is lower in calories, high in protein and doesn’t taste like you’re eating a cardboard brick.
Red Bell Peppers
Red bell peppers make great snacks because they’re very low in calories and contain a ton of healthy nutrients. This is the one peppers that’s sweet with the spiciness of its cousins. Kinda like me. Make sure you buy organic because bell peppers make the “Dirty Dozen” list of foods that have the highest concentration of pesticides.
Salmon is really the “King of the Fish” when it comes to your health and weight loss. You’re probably thinking eating salmon is more like a dinner thing. Try buying or making salmon bites for your future snacks. They make a great on-the-go snack you can quickly pop. Salmon is very filling, high in protein and omega-3 fatty acids. Not to mention very tasty.
Who doesn’t like to say salsa? Salsa is a great way to add some more flavor to your foods without packing on the pounds. Salsa is high in vitamin C, fiber and can even help you burn fat. Just add a little spice to turn up your metabolism. Make sure you’re not eating a bunch of chips with the salsa otherwise it could defeat the purpose.
Dried seaweed makes a great snack that’s high in vitamins and minerals. Seaweed is also high in omega-3 fatty acids and can help improve your digestion. You’ll also get some antioxidants with it along with fiber and probiotics. I wouldn’t eat it all the time but it’s quite a nutritious food.
Strawberries are a great snack as they’re juicy, delicious and even look good. You’ll get a good amount of antioxidants when eating them. Don’t tell anybody but sometimes I’ll add in some Redi Whip if I feel like living dangerously.
Sun-dried tomatoes make a great snack because you don’t have to worry about them going bad like other tomatoes. They’re high in antioxidants so they lower the inflammation in your body. The less inflammation in your body the less weight you’ll gain. Not to mention look and feel younger.
Sunflower seeds make a great on-the-go snack because you can keep a bag of them with you wherever you go. They’re great for your heart health, high in antioxidants and can even improve your thyroid. They can help you lose weight by stabilizing your blood sugar levels. When buying sunflower seeds make sure no junk has been added to them such as hydrogenated fats.
Sweet Potatoes with Cinnamon
Sweet potatoes are very high in potassium and beta carotene. I like to eat them with my lunch after a hard workout, but you can eat them as a snack too. Try sprinkling some cinnamon on top to help slow down your absorption of the carbs so you don’t get any blood sugar spikes. It’ll also add some tasty flavor to them too.
Tomatoes with feta & olive oil
Tomatoes are high in the antioxidants lycopene which is associated with a ton of health benefits. It can be hard to get this powerful nutrient from other foods. Tomatoes are naturally low in carbs, high in fiber and great for your skin. I like to slice up some tomatoes, toss in some feta and sprinkle on top extra virgin olive oil. Wa-lah! You have a delicious snack.
Turkey jerky makes a terrific snack that’s very conveniently for you to keep and carry around. It’s high in protein and you can find it pretty much anywhere. Just make sure you check the label before buying turkey jerky. Many of the convince store brands add sugar and other artificial junk to them. If you’re a rebel you can also make your own.
Rolling up some turkey slices is a great way to have a healthy snack that’ll help you lose weight. They’re convenient because all you have to do is keep them in your refrigerator until you’re ready to eat. I like to roll my turkey slices in some avocado. Just make sure you find sliced turkey that isn’t heavily processed and without a bunch of other junk added to it.
Unsweetened Coconut Trail Mix
Eating dried coconut is a trick I like to keep around whenever I’m craving something a little heavier. I’ll usually mix it in with some nuts and berries to make my own “trail mix.” It’ll be much healthier for your waistline than the stuff you’ll find in the store. It also tastes good and packed with healthy fats.
Whey Protein Shake
Maybe the ultimate snack for on-the-go is the whey protein shake. Whey protein has been found in studies to aid in weight loss. All you have to do is conveniently scoop some into some water, mix it and you’ll instantly have a healthy fat burning snack. I like to use this low carb, grass fed naturally sweetened protein shake.
What is the best snack for weight loss?
The best snack for weight loss is going to be one that is lower on calories and carbohydrates and contains zero sugar. In my opinion drinking a whey protein shake is probably the best snack you’re going to get because it’s high in protein, low in calories and helps to satisfy your sweet tooth. Going on a high protein diet has been found in studies to help with weight loss plus you will be providing fuel to your muscles to help tone up your body at the same time.
Are bananas bad if you are trying to lose weight?
I wouldn’t say bananas are necessarily bad for you to be eating but it definitely should be a food you’re limiting in your diet. Bananas are higher in sugar and high on the glycemic index which will contribute to your weight gain. Even though bananas contain a good amount of fiber to slow the absorption of sugar it will still be a good idea to minimize the amount you eat. If you are going eat a banana try to eat a greener less ripe one as these contain less sugar than the spotted ripe bananas.
The Last Word
I’m sure after these 50 healthy snacks for weight loss you’ll have plenty of ideas to keep things fresh.
It can easily become boring eating the same snacks day in and day out. It’s always a good idea to keep mixing up your snacks so things don’t get stale.
Eating healthy snacks can enhance your weight loss by making you feel fuller longer so you don’t binge eat on your diet. Although you have to be careful you’re not going to overeat on them.
You don’t have to starve yourself mid-morning or in the afternoon anymore. You can still eat a healthy snack and lose weight as long as you’re eating the right ones.
What’s your favorite healthy snack? Leave a comment below I’d like to hear what you think.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.