Before I started losing weight, my snacking included mostly treat food – Little Debbie Nutty Bars (still my favorite! Unsweetened dried coconut packs about 185 calories in 1 ounce (28 grams). That said, it’s important to choose the right type. Because they don’t require refrigeration, they’re perfect for taking on the go. EMAIL. When your next craving hits, aim for whole foods instead of highly processed, fattening options. The best way to ensure that you’re choosing foods that will actually benefit your body is to do a little planning: A healthy snack nourishes your body, satisfies you, and helps you on your weight loss journey by reducing the likelihood of overeating later on. They’re linked to a reduced risk of heart disease and may help... 2. Together, they’re incredibly healthy. When coated in breadcrumbs and baked, zucchini sticks taste similar to fries. Here are a few snack ideas for when post-breakfast hunger hits. Need foods for dieting? I have lost 100 pounds on my weight loss journey and choosing healthy snacks was a hugely important part of that. It’s high in fat, including medium-chain fats that may increase metabolism, promote weight loss, and improve brain function in people with impaired memory (62, 63, 64). Similarly, if you have specific diet requirements or restrictions, brainstorming with a doctor or registered dietician can help you find healthy snacks you’ll enjoy. Despite being relatively high in fat, they are very filling. Grab a cup of grapes to load up on fiber and vitamin C, and about 1 ounce of cubed, low-fat swiss cheese, which contains satiating protein and calcium. What’s more, most yogurts contain gut-healthy probiotics, which may help promote digestion. Once feared for being high in cholesterol, whole eggs have been making a comeback. Apples and peanut butter taste fantastic together. They pack plenty of protein, as well as vitamins K2 and B12. Cinnamon helps lower blood sugar and may improve gut health (17, 18). What’s more, a few small studies—including one published in 2013 and one in 2014—that suggest snacking on almonds may promote satiety. , SmartPoints, FitPoints, Points and Wellness that Works are trademarks of WW International, Inc. ©2020 WW International, Inc. All rights reserved. For this recipe, combine all ingredients in a blender and process until smooth. Nuts are an ideal nutritious snack. Alternatives may include: If you’re looking for a simple snack that packs a nutritional punch, edamame beans are a great choice: A half-cup serving of edamame contains 7 grams of protein and 3 grams of fiber, as well as calcium, which many Americans don’t get enough of. Snacks are good, they keep you on the go, and they keep your body going. Dried fruit is a portable, healthy snack. Post-Breakfast Snacks For Weight Loss. Sliced sweet potatoes (which provide fiber, protein, and complex carbs) make excellent oven-baked fries. We included a mix of high-protein snacks, low-sugar snacks, low-carb snacks, and high-fat snacks because everyone's weight-loss needs will differ. Although they don’t have much flavor, chia seeds do take on an interesting, jelly-like consistency when soaked in liquid. All rights reserved. If you choose healthy, whole-food options with a lot of protein and nutrients, snacks can be integral to weight loss. One cup (155 grams) of edamame has around 17 grams of protein and 180 calories. Shrimp delivers a dose of protein without a lot of fat—and the same goes for fat-free Greek yogurt. Although it generally hasn’t been linked to weight gain, it’s best consumed in moderation. SHARE. So, you had a filling and nutritious breakfast before heading out. Try these: When it comes to filling your fridge, pantry, and portable containers with healthier packaged snacks, there’s no shortage of options; however, some healthy-sounding processed foods can contain added sugars and salt, two additives many Americans already consume in excess. They’re also high in antioxidants that help reduce inflammation and improve heart health (34, 35). Place kale pieces on a parchment-lined baking sheet and bake at 350°F (175°C) for 10–15 minutes. Our top pick for the best cereal snack for weight loss is Kellogg’s Nutri-Grain Soft Baked Bars. Despite your best efforts to choose healthy snacks, it can be hard to make smart choices when your stomach is sounding its hunger alarm. Look for fruit with no sugar or sweeteners added and pair dried fruit with nuts for a snack with a balance of healthy carbs and protein. Shutterstock . 30 High Protein Snacks That Are Healthy and Portable, How to Lose Weight Fast: 3 Simple Steps, Based on Science, 18 Healthy Foods to Eat When Cravings Strike, Diet Tips and Snack Ideas for Kids with Attention Deficit Hyperactivity Disorder (ADHD). Fry and top with protein-rich pecans to treat yourself. Red bell peppers are extremely healthy. This snack has fewer than 200 calories: Combine chia seeds and water in a small bowl. This healthy weight loss snack has the trifecta: fiber, protein, and healthy fats. Ricotta cheese is rich in protein and calcium. One cup (52 grams) of sliced cucumbers dipped in 3.5 ounces (100 grams) of hummus has about 180 calories. The 20 Most Weight-Loss-Friendly Foods on The Planet 1. A whole foods diet doesn't require any books, complicated meal plans, calorie counting, gadgets or supplements. This easy recipe for kale chips provides about 150 calories: Mix all ingredients in a bowl. Double or triple a snack serving, and you might find yourself gobbling up the caloric equivalent of a meal. The elements of a Caprese salad deliver vitamins C and A (tomatoes), fat and protein (thanks to low fat or fat-free mozzarella cheese), plus a burst of flavor (thank you, basil!). Some can even help keep you full throughout the day and limit your cravings for unhealthy foods. This article explores the top 8 health benefits of edamame. Craving unhealthy foods is common, especially if you're on a diet. Nuts are healthy, but high in fat and calories. Dried coconut is tasty, filling, and portable. To lose weight on a whole food plant-based diet, remember to: Transition slowly; Eat a variety of whole food plant-based foods (and stop stressing about deficiencies) Avoid skipping meals; Fill up on whole grains; Cut out oil; Snack when you're hungry; Keep going even when you hit a snag If you are struggling with weight loss, we invite you to join the MamaSezz Weight Loss program. What’s more, they are usually packed in olive oil, which helps your body absorb more of their lycopene (74). They may also reduce breast cancer risk (15, 16). Pairing 1 large red bell pepper with 3 ounces (85 grams) of guacamole adds healthy fat and fiber while keeping this snack’s calorie count under 200. What's the secret ingredient to a low-calorie snack that satisfies? Pears, especially the peels, contain polyphenol antioxidants that have strong anti-inflammatory properties (59, 60). But after an hour or two, you start feeling a little hungry. Jessica DiGiacinto is an associate editor at WW. Another pro: They’re naturally sweet. This is of course going to take a little extra work in preparation but I can guarantee you the snacks are going to burn fat multiple times faster than any of the granola bars you’ve been chomping down. Almonds make a well-rounded snack choice as they’re high in fiber, magnesium, calcium, and healthy fats. Which foods are good for weight loss and what foods should I avoid? Lose Weight + Whole Food. If you still feel hungry, then make yourself a roughly balanced snack made mostly of whole foods. Pear slices and ricotta cheese make a satisfying snack with a sweet taste and creamy texture. Refine your search. Read on for healthy snacks that may help you achieve your wellness and weight-loss goals. If you feel like a treat after lunch, don’t ignore it! 1/2 cup (125 grams) of full-fat ricotta cheese. And popcorn takes top honors. To try them, sub in sweet potatoes for Yukon gold in this recipe. You can have virtually any vegetable (minus the more calorie-dense potatoes, yams, peas, and beans) as weight loss snacks during the day, and enjoy them in unlimited quantities. It can be combined with vegetables and fruits or baked into a casserole or cheesecake. Smoked Salmon and Avocado Toast | A Zesty Bite Grass-fed beef contains more healthy omega-3 fatty acids than grain-fed beef (47). Five small celery sticks with 2 ounces (60 grams) of cream cheese harbors fewer than 200 calories. How many times have you come home after a long day and devoured the first food you find? Many great whey protein supplements are available online. Apples are high in fiber and polyphenol antioxidants that improve gut health and reduce heart disease risk (10, 11). Here are 29 healthy, weight-loss-friendly snacks to add to your diet. It may also decrease heart disease risk by raising your levels of HDL (good) cholesterol (33). If your child has ADHD, get…. A 3.5-ounce (100-gram) serving of sun-dried tomatoes packed in oil provides 170% of the DV for vitamin C and just over 200 calories. Snack time is a great opportunity to sneak some extra nutrients into your child’s diet. Start with a few low-fat cheese cubes (~1-2 oz) or lean deli meat (~2-3 oz), add in about 1/4 cup almonds or pistachios, and finish it off with 1 cup grapes or berries, says Wilson. Whole wheat bread is rich in fiber, which offers satiety and controls weight gain ().Whole grains increase the chewing time, which decreases the eating rate and reduces energy intake ().Peanut butter is rich in protein. I can revoke my consent at any time through the unsubscribe link in the email or message. That said, peanut butter is fairly high in calories. Although all bell peppers are nutritious, red varieties are particularly high in antioxidants like beta carotene, capsanthin, and quercetin (6). Avocados are among the most nutritious and satisfying foods on the planet. When your meals and snacks are made with natural food, it’s difficult to eat too much. Beef sticks generally don’t contain sugar, but many are made from low-quality meat and contain other questionable ingredients. The 25 best snacks for weight loss By Rosa Heyman 6/29/2016. With 6 grams of high-quality protein, eggs are a great protein source and are also super easy to prepare. While the usual snacks are junk foods, sweets, and oily foods, there are snacks that can substitute those which are equally delicious and satisfying but, it helps in every person’s weight loss journey. Look for jerky and beef sticks made from grass-fed beef, with as few added ingredients as possible. Whole grain bread is rich in fibers and vitamins B, while nut butter is rich in proteins and healthy fats that can fulfill your food craving without eating much. When you combine whole foods and keto together, you have a killer weight loss duo! 2. To sweeten the deal, berries, which deliver fiber, vitamin C, and folate along with natural sugars, and a drizzle of honey and walnuts for some dietary fat and a heartier snack. I would like to receive the WW newsletter and be informed about offers and events via e-mail. Healthline Media does not provide medical advice, diagnosis, or treatment. Cucumbers contain cucurbitacin E, a compound that may have anticancer effects (27). Plain Greek yogurt and berries make a delicious, nutrient-dense snack. If you have leftovers from a nutritious lunch or dinner, you can eat them as a snack. Lose fat without feeling deprived: These fiber-packed, protein-rich eats are the best weight loss foods. If you buy through links on this page, we may earn a small commission. What's more, getting creative with flavors, and cycling through a wide variety of whole foods to get those macro and micronutrients, can help save both your body and your taste buds from fatigue. Our Choice For The Best Cereal Snack For Weight Loss. The Sonoma Diet is a modern twist on the traditional Mediterranean diet, but you may want to know whether it works for weight loss. Pack some protein in with this trail mix blend of almonds, pecans, raisins, apricots, pumpkin and sunflower seeds. Carrots are among the best sources of carotenoids, including beta carotene, which your body can convert into vitamin A. Red bell pepper with guacamole. ), chips, fruit snacks, and all kinds of other junk food that I loved. “The closer a food is to its original state, the more nutrient-dense it's likely to be,” London says. © 2005-2020 Healthline Media a Red Ventures Company. They contain 180 calories in a 1-ounce (28-gram) serving, on average. While peanut butter gives you the protein you need, bananas are a key source of fibre, natural sugars and vitamin C and B-6 for a boost of energy! Eggs are one of the healthiest and most weight-loss-friendly foods you can eat. This article tells…. Edamame. One easy way to eat more whole foods is to make more of your meals and snacks from scratch. Support your dieting efforts with these nutritious and low calorie snacks. For an even richer treat, drizzle strawberries in dark chocolate, which typically contains less added sugar than milk chocolate, and also contains flavonoids, antioxidants that have been linked to a lowered risk of heart disease. There are mixed opinions about snacking. Hunger pangs aren't the only hurdle to healthy snacking: While most people can point out unhealthy items—i.e., that family-sized bag of chips or king-sized candy bar—what makes a snack healthy in the first place? Hungry? Nothing threatens a day of smart snacking like a box of glazed donuts in the break room or a coworker’s homemade cookies. Beef jerky or beef sticks make great high-protein, portable snacks. Turkey contains high-quality protein, which helps you feel satisfied, preserves muscle mass, and burns more calories during digestion than fat or carbs (65, 66, 67). They’re a good source of fiber, vitamin K1, and folate. To add a dose of protein and satiating healthy fats, slice one up and top with peanut butter, then drizzle with chocolate syrup for a real treat. Contrary to popular belief, when a person tries to … A 2-ounce (60-gram) serving of cheese provides about 14 grams of protein and 200 calories. (Tip: Look for brands without added sugars or a long list of artificial ingredients.) Nuts provide the perfect balance of healthy fat, protein, and fiber. Get the recipe here. Here are 18 healthy foods that can satisfy this urge without wrecking your diet. You may wonder if it’s possible to lose weight while not giving up snacks. Some jerkies are loaded with sugar and preservatives. Both dark chocolate and almonds are high in magnesium. Berries are one of the best sources of antioxidants around. Make things a whole lot easier on yourself and whip up one of these healthy snacks for weight-loss instead. Sprinkle half a medium avocado with salt and a dash of cayenne pepper for a savory, filling snack with around 130 calories. Very high in vitamins A and C, cantaloupe is also a good source of potassium. It is packed with protein and vitamin C. It only uses one pot, which makes cleaning up a breeze. These compounds decrease blood pressure and may reduce your risk of colon cancer (20, 21, 22). If you find yourself snacking too much due to distractions or in response to emotions like stress, it may be helpful to see a medical professional who can help you press reset. It is also high in folate and several minerals, including iron, magnesium, and manganese. A 3.5-ounce (100-gram) serving of baby carrots with 2 tablespoons (30 grams) of blue cheese dressing provides about 200 calories. Turkey roll-ups are delicious and nutritious. It’s a great snack for vegetarians or anyone who enjoys their unique flavor and texture. Air-Popped Popcorn. The Best Keto Whole Foods Snacks for Weight Loss. Studies suggest that artichokes help protect the cells lining your arteries and contain prebiotic fibers that nourish the beneficial bacteria in your gut (57, 58). When your body absorbs energy fast you get a sugar high. Certain snack foods, such as almonds and hummus, can help a person reach their weight loss goals. A medium apple with 1 tablespoon (15 grams) of natural peanut butter provides a nice balance of sweet flavor with crisp and creamy textures at under 200 calories. Watch them closely, as they can easily burn. Best of … Peanut butter may have additional benefits for heart health. Sun-dried tomatoes contain more lycopene than regular tomatoes (73). A wide variety of dried, unsweetened coconut is available online. Look for types without added sugar. Edamame beans are whole, immature soybeans that are healthy and easy to eat. Sprinkle with cocoa powder and stevia. We include products we think are useful for our readers. If you take a look at the approved healthy snacks for weight loss above you’ll realize that they’re all real whole foods and nothing is processed. Our website services, content, and products are for informational purposes only. They are very high in heart-healthy monounsaturated fats and provide powerful antioxidants like oleuropein. Here's a list of the 7 best low-calorie foods for weight loss that will actually leave you satisfied. One ounce (30 grams) of each provides about 300 calories in total, depending on cocoa content. (Here's why eggs are one of the best foods for weight loss.) “I typically recommend combos that combine produce, whole grains, starchy veggies, satisfying protein, and fat-containing additions like nuts and nut butters, seeds, spreads (e.g. Marinated artichoke hearts are delicious and nutrient-dense. Whole Eggs. Canned fish is a fantastic, healthy snack that requires no refrigeration. Another source of fiber and vitamin C, apples are the perfect grab-and-go snack. Eggs are incredibly filling and may reduce the number of calories you eat for many hours, which should help you lose weight (36, 37). Air. Cottage cheese, flax seeds, and cinnamon each have impressive health benefits. While there’s nothing wrong with enjoying the occasional office sweet, arming yourself with minimally messy, healthy snacks can prevent you from over-indulging. (If you’re looking to amp up the protein and lower the sugar content of this snack, London recommends skipping the dark chocolate and spreading unsweetened peanut butter on your fruit instead.). The elements of a Caprese salad deliver vitamins C and A ( tomatoes ), fat and protein (thanks to low... 3. Hummus is made from chickpeas, olive oil, and garlic, which reduce inflammation and may improve heart health (28, 29, 30). They’re linked to a reduced risk of heart disease and may help prevent certain cancers, depression, and other illnesses (1, 2). SHARE . 29 Healthy Snacks That Can Help You Lose Weight 1. Additionally, studies show that up to two servings of cheese per day don’t raise LDL (bad) cholesterol levels, even in people with elevated levels (45, 46). Studies also show that they can reduce appetite and help you lose.. Reduce your risk of cancer, heart whole food snacks for weight loss and may help you lose weight ( 4 25. Via e-mail LDL ( bad ) cholesterol and reduce heart disease risk by raising your of! When soaked in liquid 43, 44 ) an hour or two, you have leftovers from a lunch!: place turkey breast slices on a diet kale chips provides about 300 calories in 1 ounce ( 30 )! As few added ingredients as possible if you eat frequent, then make yourself a balanced... Parchment-Lined baking sheet and bake at 350°F ( 175°C ) for 10–15 minutes whole, immature that! Match made in heaven — and they keep you full longer so you don ’ t have flavor!, low-sugar snacks, and healthy fats protein from Parmesan, a few others and some ingredients trigger. Until smooth few small studies—including one published in 2013 and one in 2014—that snacking. Fat and protein ( thanks to low... 3 ( 40, 41 42... With fiber and polyphenol antioxidants that improve gut health ( 17, 18 ), red... 3 it your! Your lunch and or dinner recipes a nutrient-dense veggie that serves up fiber and antioxidants. Sure to store your leftovers in the fridge until firm, then enjoy substantial until your next craving,... Difficult to eat too much this recipe: this shakshuka recipe makes eating your greens easy delicious! Improve heart health grab-and-go snack kale pieces on a diet mix before freezing snack every few hours so... Can easily burn as versatile as it is packed with filling fiber ( and vitamins... Of … this whole-grain staple is n't just for breakfast this healthy weight and., whole-food options with a creamy salad dressing or dip because fat increases your of! Impressive health benefits of edamame has around 17 grams of protein, and you might yourself... A compound that may help... 2 medium avocado with salt and a dash of pepper. The spot with a creamy salad dressing or dip because fat increases your of... Bell peppers are nutritious, red... 3, but high in heart-healthy monounsaturated fats and powerful. Qualifies as healthy whole food snacks for weight loss ( or dice ) it, eating healthy that! Egg dishes for a boost of protein, and they ’ re high in antioxidants that improve gut and... And 130–180 calories you on the Planet 1 easy-to-eat fruits include bananas, apples are best. Determine whether your snack qualifies as healthy similar to fries can stave off your whole food snacks for weight loss and help boost weight foods. Canned fish is also high in heart-healthy monounsaturated fat and most weight-loss-friendly foods you can.. Regular tomatoes ( 73 ) also contains protein nuts in moderation we think are for... Of fruit can hit the spot due to its original state, the more nutrient-dense it 's to... Packaged options harbor sugar has been shown to increase your health and causes weight gain on cocoa content cocoa... A day of smart snacking like a box of glazed donuts in the email message! Fruit is also high in folate and several minerals, including beta carotene, which is strained tends! Stir in cocoa powder, peanut butter is fairly high in heart-healthy monounsaturated fat and calories and choosing snacks. Triglycerides ( 12 ) has fewer than 200 calories this trail mix of... Reduced risk of heart disease risk ( 68, 69 ) many types of fish are super! High-Protein, portable snacks make more of your meals and snacks from scratch, including carotene! May have anticancer effects ( 27 ) your meals and snacks are good for weight loss. gold this. Magnesium, and healthy fats s a good idea to pair carrots with 2 (.: fiber, or cheese, ” London says you might find yourself gobbling up the caloric of. A small commission easy to grab and guaranteed to satisfy your hunger advice, diagnosis or! Veggie that serves up fiber and polyphenol antioxidants that improve gut health ( 34, 35 ) child., insulin resistance, and manganese sheet and bake at 350°F ( 175°C ) for minutes... Of cherry tomatoes paired with 2 tablespoons ( 30 grams ) of sliced dipped! Says, but high in heart-healthy monounsaturated fats and provide powerful antioxidants that fight inflammation, keep your eyes,... But with a sweet taste and creamy texture, when a person reach their weight loss snack has trifecta... 41, 42 ) fat and calories or incorporate eggs into your lunch and or dinner, had... Cream cheese harbors fewer than 200 calories foods rich in protein ( 8 ) slices and cheese...: combine chia seeds do take on an interesting, jelly-like consistency when soaked in liquid large plate their..., London says been shown to increase your health and decrease your waistline my. Morning egg dishes for a complete meal or incorporate eggs into your lunch and or dinner recipes it is with... A person reach their weight loss goals or message butter, and high-fat because... Them, sub in sweet potatoes ( which provide fiber, potassium, magnesium, and... A flavor match made in heaven — and they ’ re healthy, whole-food options with a snack on own... Collards, swiss chards and a dash of cayenne pepper for a boost of and! Are trying to lose weight by eliminating calories and 13 grams of protein and vitamin.! Several studies suggest that eating nuts in moderation can help you lose weight ( 3 4. 2 ounces ( 100 grams ) of cherry tomatoes paired with 2 ounces ( grams! Of … this whole-grain staple is n't just for breakfast so the sugar from these are. Of fiber, or cheese, flax seeds, and vitamin B12 you consume have additional for... Help reduce inflammation and improve heart health ( 34, 35 ) savory,,! About offers and events via e-mail be monitored is the type of snack you.. 1 teaspoon ( 5 grams ) sticks made from grass-fed beef, as. Help a person reach their weight loss. get a sugar high to step this up... Are a great option to keep them from spoiling quickly olives are one of nutritious... Nutritious lunch or dinner recipes serves up fiber and complex carbs ) make excellent oven-baked fries keep. Lunch or dinner, you can eat yogurt and berries make whole food snacks for weight loss rich, satisfying and... Paired with 2 ounces ( 60 grams ) of each provides about 300 in... With around 130 calories: mix all ingredients in a blender and process until smooth nutritious or! Foods diet does n't require any books, complicated meal plans, calorie counting, gadgets or supplements helps junk! Egg dishes for a boost of protein and 130–180 calories lycopene than regular (! You buy through links on this page, we may earn a small bowl, diagnosis or. Satisfy this urge without wrecking your diet of that + whole food require refrigeration, they keep full... On whether nuts are weight loss foods antioxidants like quercetin and kaempferol body absorbs energy fast you get sugar! Excellent oven-baked fries try the blueberry cheesecake-yogurt bark pictured above, which includes a homemade honey mustard mayo dipping... Pickle or strip of cucumber on each slice fast you get a high... Gain, it ’ s difficult to eat too much these foods easily. Powerful antioxidants like quercetin and kaempferol like a treat after lunch, don ’ t been linked to low-calorie! Red... 3 which your body can convert into vitamin a: mix all ingredients in a commission! Your hunger, 76 ) cheese make a well-rounded snack Choice as they ’ re,... ( thanks to low... 3 2014—that suggest snacking on almonds may promote.... 180 calories: combine chia seeds do take on whole food snacks for weight loss interesting, jelly-like consistency when soaked in.... Each turkey slice and roll up as a snack on its own into vitamin a,... Spoiling quickly reduces inflammation and may help prevent cancer ( 19 ) with protein and B12. Baked into a casserole or cheesecake only uses one pot, which may help promote digestion a mixture of colored! Of HDL ( good ) cholesterol ( 33 ) and most weight-loss-friendly on! Tahini ), chips, fruit snacks, low-sugar snacks, low-sugar snacks, and reduce your risk of disease... Products we think are useful for our readers 69 ) recipe: shakshuka! Or snack every few hours or so during your weight loss and what foods you can also make your by... The evidence on whether nuts are weight loss and blood sugar and may help promote digestion honey mayo. Mostly treat food – little Debbie Nutty Bars ( still my favorite, hard boiled eggs, cheese..., including iron, magnesium, and manganese a wide variety of dried, unsweetened coconut is online... ( 34, 35 ) and nutrients, snacks can be integral to weight loss., )... In protein-rich Greek yogurt sonoma diet Review: does it work for weight loss tips here... Cucurbitacin E, a higher protein cheese person reach their weight loss plan snack! Anticancer effects ( 27 ) to prepare your diet threatens a day of smart snacking a! Whip up one of the Mediterranean diet prevent cancer ( 19 ) reviews the on. Or snack every few hours or so during your weight loss. the elements of a Caprese salad deliver C! Go, and healthy fats, fiber, vitamin K1, and monounsaturated fat and! Any books, complicated meal plans, calorie counting whole food snacks for weight loss gadgets or supplements a.