Greek Yogurt with Berries
Picture this: A study in the Journal of Nutrition found that individuals who included Greek yogurt in their diet lost more fat compared to those who didn’t, making it one of the most powerful weight-loss snacks available. The low-sugar yogurt segment grew 17.9% year-over-year and sales increased from $1.88 billion to $2.2 billion, proving that people are catching on to this protein powerhouse. Greek yogurt is high in casein protein, which can help build muscle and can help you feel fuller for longer to aid with weight loss. For the most protein per calorie, choose nonfat, plain Greek yogurt in lieu of low-fat or full fat or flavored yogurt. Most servings of nonfat, plain Greek yogurt will provide 16-20 grams of protein per 2/3 cup serving. When you top it with berries, you’re adding fiber and antioxidants that slow digestion and keep blood sugar stable. Eating a high-protein diet is important to maintain muscle for people taking appetite-suppressing injectable treatments and others looking to lose weight, research shows. The combination of protein and fiber creates a snack that literally works against hunger hormones. Low in calories but high in antioxidants and fiber, berries are perfect for those looking for low calorie snacks for weight loss. The fiber content in berries helps slow digestion, curbing hunger and preventing spikes in blood sugar.
Air-Popped Popcorn
Before you roll your eyes at popcorn being on a weight-loss list, hear me out. Popcorn is a great snack for weight loss because it is low calorie, but also a great source of fiber, which can help you feel fuller longer, and the volume is what makes it special. Some microwave brands have just 100 calories in 6 cups. “You have to chew it, so it’s satisfying,” says Joan Salge Blake, RD, a spokesperson for the Academy of Nutrition and Dietetics. It’s also high in fiber, which can help you stay full longer. Think of it like this: you could eat one tiny cookie for 100 calories, or you could munch on six whole cups of popcorn for the same amount. Whole grains like popcorn are recommended for weight loss because their high fiber content promotes satiety and prevents overeating. The act of eating popcorn also takes time and effort, which gives your brain a chance to register fullness. Just be mindful of portion size since it can be hard to stop eating popcorn once you start, but that’s exactly why it works – it satisfies that need to keep munching without destroying your calorie goals.
Hard-Boiled Eggs
Eggs might be small, but they’re mighty when it comes to weight loss. An egg provides six grams of protein, and it’s low in calories. Eating protein-rich foods like eggs not only helps keep you satiated but may also elevate your metabolism. What makes eggs particularly brilliant for weight loss is their complete amino acid profile – they contain all nine essential amino acids your body needs to function optimally. Egg-based wraps are great because you can use them just like a tortilla, but they offer 5 grams in the protein department and have just 30 calories. Fill them with whatever you like, from shredded cheese and salsa to leftover chicken and roasted veggies. The protein in eggs triggers the release of hormones that signal fullness to your brain, which means you’re less likely to overeat at your next meal. Hard-boiled eggs are also incredibly convenient – you can prep a dozen on Sunday and grab them throughout the week. They’re like having a personal nutritionist in your fridge, quietly working to keep your metabolism humming.
Hummus with Vegetables
Hummus isn’t just trendy – it’s scientifically backed for weight management. National Health and Nutrition Examination Survey (NHANES) data show that people who eat chickpeas or hummus are five percent less likely to have obesity and 51 percent less likely to have high blood sugar than those who don’t eat them. Chickpea eaters are also more likely to have a lower body mass index and waist circumference than folks who don’t eat legumes. Hummus is made from chickpeas, which are a plant-based source of protein. Protein is important for growth and development. Two tablespoons of hummus has 2.4 grams of protein, which is 4.8% of the Daily Value (DV). When you pair hummus with raw vegetables like carrots, cucumbers, or bell peppers, you’re creating a fiber and protein combination that works like a natural appetite suppressant. Thus, it provides a mix of plant-based protein, fiber, and heart-healthy fats. Enjoying 1 cup (104 grams) of sliced cucumbers dipped in 2 tablespoons (34 grams) of hummus will help keep you full for under 100 calories. The beauty of this snack is that it satisfies both your need for crunch and your body’s need for sustained energy.
Mixed Nuts (Portion-Controlled)
Nuts seem counterintuitive for weight loss because they’re calorie-dense, but here’s the surprising truth: According to a 2021 review published in Obesity Reviews, higher nut intake was associated with fat and weight loss. Research suggests that people who eat nuts regularly tend to have lower body weight and reduced waist circumference. The secret lies in what nutritionists call the “satiety effect” – Nuts are best known for their healthy fats, high protein and fiber content, which are nutrients that help you feel full to curb hunger between meals. Pankonin is a fan of nuts like walnuts, peanuts, and almonds because they are full of heart-healthy monosaturated fats and fiber. But while nuts are super healthy, they’re also calorie-dense, so Gomer suggests limiting yourself to only eating a closed handful of nuts at a time to keep you on track with your weight loss goals. Think of nuts as nature’s appetite suppressant – a small handful can prevent you from raiding the kitchen an hour later. However, since nuts are calorie-dense, it’s essential to watch portion sizes.
Apple Slices with Nut Butter
This classic combination isn’t just delicious – it’s a weight-loss powerhouse that works on multiple levels. Apples are a fiber-rich fruit. Peanuts provide healthy fats, plant-based protein, and fiber — pretty much all of the filling nutrients you should look for in a snack. 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 fiber in apples slows down digestion, while the protein and healthy fats in nut butter provide sustained energy. 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. What makes this snack particularly genius is the textural contrast – the crispness of the apple paired with the creaminess of nut butter satisfies multiple cravings at once. Just look for one that only contains peanuts and salt and no added sugar.
Cottage Cheese with Fruit
Cottage cheese is having a serious moment, and for good reason. One 2012 study found that participants who ate a high-protein diet (which included regular consumption of cottage cheese) were able to lose weight and inches off of their waistline. This unassuming dairy product packs an impressive protein punch – often containing more protein per serving than Greek yogurt. Pairing cottage cheese with fruit complements the cheese’s protein and fat content with the fruit’s fiber, resulting in a sweet, creamy, and filling snack. Try it with tropical fruits such as pineapple, papaya, or watermelon. The combination creates what nutritionists call a “complete snack” – one that contains protein, healthy fats, and complex carbohydrates. If you don’t like yogurt, try cottage cheese, which is also high in protein. The natural sugars in fruit provide quick energy, while the protein in cottage cheese ensures that energy is released slowly and steadily. Think of cottage cheese as the steady, reliable friend who keeps you satisfied while fruit adds the fun, flavorful element that makes healthy eating enjoyable.
Roasted Chickpeas
Forget about reaching for chips – roasted chickpeas deliver that satisfying crunch with serious weight-loss benefits. One way to eat chickpeas as a filling snack is to toss them lightly in olive oil and seasoning and roast them in the oven or air fryer until crispy. If you haven’t tried lupini beans, you’re in for a treat. These giant Italian beans have a great texture, and you can find them with flavorings like lemon and garlic. One serving, which contains 15 beans, boasts 3 grams of fiber, 4 grams of protein and 35 calories. The transformation from soft, bland chickpea to crispy, flavorful snack feels almost magical, but the science is solid. The Good Bean also boasts that this product is keto-friendly, gluten-free, and non-GMO Project Verified. Chickpeas are loaded with both soluble and insoluble fiber, which means they help regulate blood sugar and keep you feeling full for hours. If you dislike chickpeas, any bean or lentil is a good snack. The beauty of roasted chickpeas is that they satisfy that psychological need to crunch on something, but unlike potato chips, they’re actually working to support your weight-loss goals. You can season them with anything from simple salt and pepper to exotic spice blends, making them as exciting as your taste buds demand.
Dark Chocolate with Almonds
Yes, you read that right – chocolate can actually support weight loss when chosen wisely. Dark chocolate and almonds are a fantastic pair. Dark chocolate contains antioxidants, and almonds are a rich source of healthy fats. Try a couple of teaspoons of dark chocolate chips or a square of dark chocolate with a handful of nuts. “Dark chocolate is always welcome during my snacktime,” says Manaker. Second Nature Dark Chocolate Medley “Blends real dark chocolate with almonds, cashews, and pecans in a portion-controlled package that helps fuel my body with satiating nutrients without the risk of overeating”. The key is choosing dark chocolate with at least 70% cacao content, which contains less sugar and more beneficial compounds than milk chocolate. The combination of dark chocolate and almonds creates a perfect storm of satisfaction – the chocolate hits your sweet tooth while the almonds provide protein and healthy fats that prevent blood sugar spikes. Finding a healthy snack should never mean avoiding chocolate. This isn’t about depriving yourself; it’s about making smarter choices that work with your body’s natural hunger and satiety signals. The antioxidants in dark chocolate may even help reduce inflammation, while the almonds provide vitamin E and magnesium that support overall health.
Greek Yogurt Ice Cream Alternative
Ice cream tops our list of low-calorie snacks. The key is to look for slow-churned or double-churned varieties. This refers to a process that reduces fat and calories while retaining the creamy texture of full-fat varieties, so 1/2 cup has just 100 calories. But here’s an even better alternative: frozen Greek yogurt. When you freeze Greek yogurt with a touch of honey and some berries, you create a dessert that feels indulgent but actually supports your weight-loss goals. Yes, especially if you opt for low-fat Greek yogurt. In this article, we’ll break down the nutritional facts, health benefits, and science behind why low-fat varieties are best for weight loss. Yes – Its protein and creaminess can satisfy late-night hunger without piling on excess calories. Tip: Try low-fat Greek yogurt with berries and a sprinkle of cinnamon for a satisfying evening snack. The protein content helps stabilize blood sugar, preventing the energy crashes that often lead to late-night snacking. Yes – It’s particularly low in calories (88 kcal per 1/2 cup) and protein-dense, supporting muscle maintenance in a deficit. Tip: Use low-fat Greek yogurt to replace higher-calorie ingredients like mayo or sour cream to lower overall daily caloric intake. This snack proves that weight loss doesn’t have to mean giving up the foods that make life enjoyable – it just means getting creative with healthier versions.
Candy Bars
Candy bars are high in sugar, refined flour, and added oils. They are also high in calories, but not very filling. Think of candy bars as the enemy of sustainable weight loss – they’re designed to deliver maximum calories with minimal satisfaction. Candy is generally unhealthful due to its high calorie, sugar, and fat content. When you eat a candy bar, your blood sugar spikes rapidly, triggering a massive insulin response that often leads to a crash an hour later, leaving you hungrier than before you ate it. But the wrong snacks can pack on the pounds faster than you can rip open a bag of chips. And there’s the rub. The problem isn’t just the calories – it’s that candy bars are essentially empty calories that don’t provide any of the nutrients your body needs to feel satisfied. Many processed snacks – like sugary snack cakes, candy and potato chips – are high in calories and carbohydrates and contain few or no nutrients. Try to choose whole-food-based snacks that are high in protein and fiber and low in calories and carbs. The artificial ingredients and preservatives in most candy bars can also interfere with your body’s natural hunger signals, making it harder to recognize when you’re actually full.
Flavored Yogurt Cups
This one might surprise you, but those seemingly healthy flavored yogurt cups are often sugar bombs in disguise. It is best to avoid sugar- or honey-sweetened yogurts. Fat-free yogurts are especially likely to contain added sugars. Look for Greek yogurt without added sugar, and sprinkle fresh berries on the top for flavor. In fact, fat-free yogurts like Yoplait Light are often higher in sugar, which has been shown to raise cortisol levels and hunger. Many commercial flavored yogurts contain as much sugar as a candy bar – sometimes more. However, dried fruits still contain fiber and nutrients, making them a better sweet snack option than cookies or candies. People who are trying to lose weight can still enjoy dried fruits in moderation, but it is important to check that they do not contain added sugar. Some “candied” or “sweetened” dried fruits may contain as much sugar as a candy bar. The manufacturers add sugar to make up for the lack of fat, but this creates a product that spikes your blood sugar and leaves you craving more sugar within an hour.
