Greek Yogurt with Berries
Greek yogurt with berries stands out as a superstar snack for anyone aiming to lose weight. With about 15-20 grams of protein per serving, Greek yogurt can help you stay full for longer, making it less likely you’ll reach for unhealthy treats later. Berries like blueberries and strawberries add a burst of flavor, plenty of fiber, and powerful antioxidants without adding many calories. Recent research in the Journal of Nutrition in 2024 revealed that regular yogurt eaters tend to have lower rates of obesity and better gut health. This snack also supports your digestive system due to the probiotics in the yogurt. If you ever crave something sweet but want to make a healthy choice, this combo is a real winner. Many nutritionists recommend it as a midday pick-me-up that won’t ruin your progress.
Almonds
Almonds are tiny, but they pack a punch when it comes to helping you lose weight. A single ounce, which is about a small handful, has around 160 calories along with healthy fats and protein. According to a 2024 update from the American Journal of Clinical Nutrition, people who snack on nuts like almonds tend to feel satisfied longer and snack less throughout the day. Almonds also provide essential nutrients such as vitamin E and magnesium, which support your overall well-being. The key to including almonds in your diet is portion control—they’re easy to overeat, but sticking to a handful can keep you on track. Their crunchy texture makes them a satisfying alternative to chips or crackers. Many people have found swapping out less healthy snacks for almonds helps with sticking to their goals.
Hummus and Veggies
Hummus paired with fresh veggies is both delicious and filling, making it a popular choice for weight loss. Hummus is made from chickpeas, so it’s loaded with protein and fiber, which work together to curb your hunger. Dip carrots, celery, or bell peppers for an extra nutrient boost and a satisfying crunch. The Journal of the Academy of Nutrition and Dietetics recently highlighted that eating more vegetables can directly lead to weight loss. A serving of hummus and veggies is usually under 150 calories, depending on the veggies you choose. The fiber in both the dip and the veggies also helps with digestion and keeps your gut healthy. It’s an easy snack to prepare ahead for work or school, and you can switch up the vegetables to keep things interesting.
Popcorn
Popcorn might sound like a guilty pleasure, but when it’s air-popped, it’s actually a fantastic snack for weight loss. One cup of air-popped popcorn contains only about 30 calories, so you can enjoy a generous serving without worrying about your waistline. Popcorn is high in fiber, which helps you feel full and satisfied for longer. The journal Appetite published findings in 2024 that people who snacked on popcorn ended up eating fewer calories overall than those who chose other snacks. The trick is to avoid drowning it in butter or salt—try seasoning with herbs or a sprinkle of nutritional yeast for flavor. This simple snack is perfect for movie nights or afternoon cravings. It’s also budget-friendly and easy to make at home.
Cottage Cheese with Pineapple
Cottage cheese with pineapple is a refreshing and filling snack that’s perfect for those looking to lose weight. A half-cup of low-fat cottage cheese has about 90 calories and 11 grams of protein, making it a smart choice for staying full between meals. Pineapple adds natural sweetness and provides vitamin C and bromelain, an enzyme that may help with digestion. According to recent research in Obesity, eating high-protein snacks like cottage cheese can help reduce overall appetite and promote fat loss. This snack is quick to prepare and easily customizable—try swapping pineapple for peaches or adding a sprinkle of chia seeds for extra nutrition. The creamy and sweet combination satisfies your taste buds without derailing your progress. It’s especially popular as an afternoon snack or post-workout treat.
Hard-Boiled Eggs
Hard-boiled eggs are a classic snack for a reason—they’re high in protein, low in calories, and easy to take on the go. Each egg has about 70 calories and 6 grams of protein, which helps keep you full and energized. Eggs also provide vitamin D and choline, both essential for overall health. A recent report in Nutrition & Metabolism showed that people who included eggs in their daily snacks experienced greater weight loss compared to those who relied on carb-heavy snacks. You can prepare a batch at the start of the week and grab one when hunger strikes. Sprinkling on a little pepper or paprika makes them even tastier. They’re a favorite among fitness enthusiasts and busy professionals alike.
Edamame
Edamame, or steamed young soybeans, are an ideal snack when you want something savory and filling. A half-cup serving offers about 100 calories, plenty of protein, and a healthy dose of fiber, making it a smart choice for weight management. Edamame is also rich in antioxidants and nutrients that can support heart health and lower cholesterol. The Journal of Nutrition found that soy products, including edamame, are linked to improved weight control and reduced risk of chronic diseases. You can enjoy them simply steamed with a sprinkle of sea salt, or toss them into salads for a protein boost. Edamame is easy to find in the frozen section at most grocery stores, making it a convenient option. Many people like to keep a bag in the freezer for quick, healthy snacking.
Dark Chocolate
Dark chocolate might seem like an indulgence, but it can actually help with weight loss if enjoyed in moderation. A small square—about one ounce—contains roughly 170 calories and is packed with antioxidants that benefit your health. Research published in Appetite highlights that dark chocolate can help reduce cravings for sweet, salty, and fatty foods, leading to better control over overall calorie intake. To get the most benefit, choose chocolate with at least 70% cocoa. This treat also provides magnesium, which is important for muscle and nerve function. Many people find that a little dark chocolate is enough to satisfy their sweet tooth without the urge to binge. It’s proof that you don’t have to give up all your favorites while losing weight.
Apple Slices with Nut Butter
Apple slices with nut butter make a naturally sweet and filling snack that’s perfect for weight loss. One medium apple has about 95 calories, plus fiber that helps keep hunger at bay. Adding a tablespoon of almond or peanut butter (about 100 calories) gives you healthy fats and protein, which make the snack more satisfying. The Journal of the American College of Nutrition recently reported that pairing fruit with healthy fats increases feelings of fullness and can help reduce overall calorie intake. Just remember to watch your portions with the nut butter, as calories can add up quickly. This snack is easy to prepare and works well for both kids and adults. It’s a great way to get your fruit fix while staying on track with your goals.
Sugary Granola Bars
Despite their healthy reputation, many granola bars are loaded with added sugars and unhealthy fats, which can actually make weight loss harder. Some popular bars pack 200-300 calories each, with little fiber or protein to keep you full. A 2024 study in Food & Nutrition Research found that high-sugar snacks like these can increase hunger and lead to cravings later in the day. It’s important to check labels and pick bars made with whole foods and minimal added sugar, but often, whole fruits or nuts make a better snack. Choosing processed granola bars too often can backfire, leaving you feeling hungrier and less satisfied. The best strategy is to treat these as an occasional treat, not an everyday snack. Many nutritionists now recommend DIY snack mixes for better control over ingredients.
Potato Chips
Potato chips are one of the most tempting snacks but can completely derail your weight loss efforts. Just one serving can have around 150 calories, but it’s rare to stop at a single handful. Chips are loaded with unhealthy fats and sodium, making them easy to overeat and potentially harmful to your health in the long run. The American Journal of Clinical Nutrition reported that people who regularly eat ultra-processed snacks like chips are much more likely to gain weight or become obese. If you crave something crunchy, baked vegetable chips or air-popped popcorn are much healthier alternatives. Chips also tend to make you thirsty, which can sometimes be mistaken for hunger, leading to even more snacking. Swapping out chips for healthier options is a small change that can make a big difference over time.
Ice Cream
Ice cream is a beloved comfort food, but it’s no friend to your waistline. A standard serving has 200-300 calories, mostly from sugar and saturated fat, which can quickly add up if you don’t watch your portions. A study in Obesity found that high-sugar treats like ice cream can upset hunger hormones and trigger more intense cravings later. Indulging too often can sabotage your progress and make it harder to control your appetite. For those who can’t resist something cold and sweet, try frozen yogurt or fruit-based sorbets, which can satisfy cravings without as much sugar or fat. Moderation is key, and many nutritionists suggest saving ice cream for special occasions rather than making it a nightly habit. If you’ve ever found yourself finishing a pint without realizing it, you’re definitely not alone.
