Eat Healthy Snacks

Most Recommend 10 Weight Loss Snacks

Anyone who has attempted a typical "diet snack" knows that there's something about those tiny snack packs coated in "low calorie!" and "low fat!" promises that always seem to have you raiding your pantry for something else to take the pressure off, taking you on an overeating spiral that will sabotage your weight-loss efforts.

Here are a couple of our favorite snack-time classics that will satisfy both your taste buds and your stomach without deviating from your diet.

1. Hard-Boiled Egg

Because of its low calorie and high protein quality, the classic champions' breakfast also makes a perfect weight loss snack. That's because eggs are high on the satiety scale, which means they keep you feeling full for a long time.Furthermore, studies show that consuming an egg with a meal reduces calorie consumption for the rest of the day as opposed to eating a bagel.

2. Popcorn

It's salty, crunchy, and delicious, and it can aid weight loss. Popcorn is more filling than chips, according to research, and eating this whole-grain, high-fiber snack instead of chips at snack time will help you eat less calories at your next meal.

Air-popped popcorn with few ingredients would be the healthiest choice. These are usually lower in fat and calories than microwave popcorn bags that are coated in saturated fat-laden oils.Lesser Evil's Himalayan Pink Salt Popcorn is our favorite, with two grams of protein and four grams of fiber per three-cup serving—all for around the same number of calories as nine potato chips.

3. Pistachios

Pistachios are low in calories, but that's not the only reason they're a good choice for those trying to maintain a healthy weight. According to research, cracking open pistachio shells will help you eat more mindfully: In one study, participants who saw empty pistachio shells piling up ate less calories than those whose shells were hidden. However, both groups said they were equally complete.

The advantages of satiety don't end there. This sturdily constructed on-the-go snack contains 3 g of fiber and 6 g of plant protein. Furthermore, about 90% of the fat in these pistachios is unsaturated (the "healthy" kind), providing a trio of nutrients that may make you feel fuller for longer with each little green slice.

With Wonderful in-Shell Pistachios, you will enjoy all of the rewarding benefits of pistachios: Sweet Chili, Sea Salt and Vinegar, Roasted & Salted, Lightly Salted, and No Salt are among the crunch-worthy flavors available.

4. Greek Yogurt

If you're trying to lose weight or not, Greek yogurt is considered one of the healthiest snacks. It's high in vitamins and minerals, and it's a great alternative to high-calorie ice cream. Plus, the protein helps you feel fuller for longer.

It's essential to shop for healthier Greek yogurts because some are high in sugar, low in protein, and lack beneficial probiotics. Chobani Full, a lactose-free yogurt with a generous 15 grams of protein and no added sugar, comes highly recommended.Instead, real fruit flavors like mango, mixed berry, and key lime are used to sweeten it. Chobani Complete also includes 3 grams of filling prebiotic fiber. Prebiotic fiber aids weight loss by inhibiting the appetite hormone ghrelin while also influencing satiety hormones and the gut microbiota, which can significantly reduce calorie intake.

5. Meat Jerky

Meat jerky is an easy and budget-friendly weight-loss snack. According to research, increasing your dietary protein while decreasing your carbohydrate intake will raise your metabolic rate while you're awake and asleep.Meat snacks, in particular, are a good source of protein if you're trying to lose weight because they're dried, which removes extra fat (and calories) while concentrating protein.

However, not all jerkys are created equal. Some are high in additives, chemicals, and sodium, both of which contribute to inflammation, which is linked to weight gain.Look for low-sodium meat snacks that don't contain any artificial ingredients (fillers, flavorings, colors, or chemicals). They should ideally be made from grass-fed, antibiotic- and hormone-free beef or chicken.

Simply Snackin' jerky, which meets all of the above criteria, is a favorite of ours. Teriyaki Beef with Pineapple and Black Bean Chicken Salsa are only two of the exciting flavors available.Energy dips aren't in this wrapper, just satisfaction, with 11 grams of protein in one 60-calorie chicken snack (an outstanding calorie to protein ratio).

6. Chickpea Snacks

Potato chips, get off the sofa. Chickpea snacks are the newest delicious crunchy snack to hit the market, and they could just help you lose weight. People who consumed pulses (a fancy term for chickpeas, lentils, split peas, or beans) four days a week lost 2.5 pounds more over eight weeks than their non-pulse-eating peers in one study when calories were limited.And if you want to tighten your belt even more, consider this: chickpeas' protein fiber combination (which is missing from potato chips) will help you stay fuller for longer and prevent your blood sugar from spiking and then crashing, leaving you hungry and at risk of overeating.

We suggest Saffron Roads Bombay Spice organic chickpeas and Hippeas Vegan White Cheddar crunchy organic puffs to enjoy the weight-loss benefits of chickpeas. In just 130 calories, a one-ounce serving of these snacks contains four to six grams of organic plant-based protein and three to five grams of filling fiber.

7. Fruit & Nut Bars

Nut consumption has been linked to weight loss success time and time again in studies. In fact, several studies have found an inverse relationship between nut intake and body weight loss.Other studies have discovered that rising nut intake is linked to a reduction in weight gain over long periods of time. Nuts' good fats take longer to digest, according to experts, so you're less likely to need a second snack or meal right after eating them.

With the aid of KIND, you will enjoy the satiating benefits of nuts. Their Dark Chocolate Nuts & Sea Salt Bars have 6 satisfying grams of protein and 7 grams of filling fiber (mostly from nuts), which means they have the right nutritional balance to allow for steady digestion and keep you feeling fuller for longer. And, if you're a chocoholic, you're in luck: These delectable bars are drizzled in just enough decadent dark chocolate to satisfy sweet treat cravings, but with just 180 calories and five grams of sugar, they won't ruin the weight-loss efforts.

8. Protein Shake

Protein shakes can be a simple way to get a good amount of hunger-fighting protein at snack time, whether your target is abs that show or a leaner body. Avoid protein shakes that are high in sugar, additives, chemicals, and calories, as these will expand rather than shrink your waistline. Instead, choose healthy protein shake options.

Orgain's Chocolate Organic Protein Grass Fed Shake comes highly recommended. With just 150 calories and 26 grams of grass-fed protein, this delicious treat will potentially assist you in losing weight. Aside from the excellent calorie-to-protein ratio, this snack contains 750 mg of calcium, which is 60% of the daily recommended amount. This is important because studies show that rising dietary calcium while restricting calories can help people lose weight and fat. Interestingly, those who raised calcium intake when in a calorie deficit lost more fat from the trunk area of their bodies in the same research.

9. Cottage Cheese

Cottage cheese has long been a staple of many weight-loss diets, and for good reason: it's high in protein, low in carbohydrates, and low in calories.Casein is the most common form of protein found in cottage cheese; it's a type of dairy protein that is consumed more slowly, making it better for balancing blood sugar levels, providing more sustained feelings of fullness, and prolonging muscle protein synthesis after a workout, resulting in faster growth of metabolism-boosting muscle.

With organic and low-fat Good Culture single-serving cups of low-fat cottage cheese, you can reap the weight-loss benefits of cottage cheese. This tasty snack contains an impressive 19 grams of satisfying protein per 120-calorie serving, making it a perfect choice for anyone trying to lose a few pounds. Particularly because it contains probiotics, which are live and active bacteria that are good for your gut. Despite the fact that the exact mechanism is unknown, research suggests that probiotics can aid weight loss. Probiotics are thought to have a beneficial effect on hormones that help control appetite, fat accumulation, and fat burning. Probiotics have also been shown to minimize inflammation, which is significant because an inflamed body can contribute to obesity.

10. Bean Snacks

If you've ever found yourself ripping through snacks and feeling as hollow as when you first opened the box, lupini beans are your match. A diet rich in lupini beans, like all legumes, can aid in weight loss due to the fiber, protein, and slowly digested carbohydrates they contain, which have been shown to aid in satiety. If you're searching for the most filling bang for your buck, lupini beans are the way to go, with nearly twice the plant-based protein and more fiber than most beans. 

Thanks to BRAMI's delicious twist on the lupini bean, lupini beans have made their delicious debut at snack time. There's something for everyone with BRAMI's beans, which are marinated in delicious Mediterranean-inspired flavors like sea salt and vinegar, rosemary and garlic, spicy chili peppers, and chili and lime.And their appeal isn't just about the taste: These super snacks have a whopping seven grams of satiating plant protein and five grams of filling fiber in just one 60-calorie serving.

There's an explanation why so many of these diet snacks aren't as filling as they seem. They are deficient in nutrients such as protein, fiber, and healthy fats, which can make you feel full without overeating. Furthermore, many of these snacks don't offer the taste or texture you're looking for. However, you can enjoy a tasty snack by choosing snacks that contain the right combination of nutrients and satisfy your cravings.