For many people, snacking involves unhealthier options that are high in unhealthy fats and carbs, as well as sugar. Five olives contain just 20 calories and are loaded with heart-healthy fats. A half-cup serving of blueberries provides 2 grams of fiber in just 40 calories. The peanut butter packet provides 7 grams of protein and 1 grams of fiber in 210 satisfying calories. Research suggests that among various flavonoids, anthocyanins — abundant in blueberries — are linked to the least weight gain over time. Blueberries are packed with anthocyanins, a type of flavonoid antioxidant that may play a role in weight management. Notably, a 2015 study found that those who regularly ate apples were 30% less likely to be obese compared to non-apple eaters. Keep your health goals on track this holiday season! Learn how small, sustainable habits support Health for Life, manage weight, and prevent chronic conditions like diabetes and hypertension. Lark doesn't just know which choices can lead to weight loss. Best of all is that Lark makes weight loss simple! They can reduce hunger while keeping you within your calorie goals. CDC Lifestyle Coach, Certified Diabetes Care and Education Specialist, and expert in nutrition, public health, and healthy lifestyle choices But there’s a fairly short list of snacks I recommend to my clients. Skip the drive and chat with a telehealth provider to find out. Lark offers digital health coaching and smart devices, and can help you reach your health goals. Lark offers 24/7 health coaching from your smartphone. Lark helps you eat better, move more, stress less, and improve your overall wellness. About Lark A small apple ups the game with another 4 grams of fiber in 78 calories. 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. A small sweet potato has 54 calories, which comes along with 2 grams of fiber, magnesium, potassium and a boatload of beta-carotene. A cup of broccoli has just 30 calories and provides 3 grams of filling fiber, as well as cancer-fighting compounds. My snacks were helping me do neither, and quickly added 2,000-2,500+ calories to my weekly intake.One cup of cauliflower has less than 30 calories and 2.5 grams of fiber.Try it one-half broiled with a sprinkle of brown sugar on top and enjoy a 1-ounce wedge of cheddar on the side for 7 grams of protein and 15% of your daily calcium.Dip broccoli florets, either steamed or raw, into 2 tablespoons of pimento cheese (110 calories, 4 grams of protein) for a savory and satisfying snack.Pair with fiber-rich options like a handful of almonds, steamed veggies, or a small apple to aid digestion.Prioritizing both nutrients and flavor is possible with these 13 healthy snacks for weight loss.Fad free tools for healthy weight lossYour personal coach is available 24/7 through your smartphone so you can get expert tips, track meals, physical activity, and weight loss. In most cases, snacking isn’t a good idea for dieters. But used wisely, snacks can support this goal. Plus, eating every 2-3 hours is inconvenient and unnecessarily complex. Certain compounds in fruit may also help regulate metabolism and reduce the risk of weight gain over time.I realize you’re here for snack recommendations, and I’m already insinuating it’s a bad idea if you want to lose weight.It can be tough to find high-protein snacks you can grab and go; that’s why I’m a big fan of cheese sticks.A cup of broccoli has just 30 calories and provides 3 grams of filling fiber, as well as cancer-fighting compounds.Another awesome aspect of eating seaweed is that it contains many antioxidants, as well as vitamins and minerals like vitamins A, C, E, and Iodine.You'll need your height and weight to calculate your BMI. Edamame, or steamed soybeans, is a protein-rich snack that’s also high in fiber, making it both filling and nutritious. This pairing satisfies hunger and supports muscle repair, making it a great post-workout snack. Opt for homemade or low-sodium store-bought hummus to ensure you’re avoiding unnecessary additives and excess calories. Add a serving of baby carrots for beta-carotene and another 3 grams of fiber, and round it out with a serving of whole grain crackers. Fruit is one of the best things you can eat if you’re trying to lose weight (and if you aren’t). Healthy snacks can keep you on track with weight loss. If you are trying to lose weight, you may be eating smaller meals. This doesn’t even account for the fact that most people’s snacks are well over 250 calories. For one, dates can substitute higher-calorie, less healthy processed sweets, which might help you feel more satisfied, reduce your overall calories and lose weight.Look for cottage cheese without added sugars or excessive sodium, and enjoy fresh pineapple for the best nutritional value.You can buy them prepackaged or make them at home for a keto-friendly snack.This can help reduce overall calorie consumption by curbing hunger and minimizing cravings.They’re portable, easy to prep, and made with whole-food ingredients that support healthy weight loss.And the first snack that packs plenty of flavor to satisfy your tastebuds and that crunch feeling is roasted seaweed.Clients often tell me that they find it fairly easy to eat balanced meals and snacks at home, but when they’re traveling or super busy, they struggle to make healthy choices.This is because an apple doesn’t have the fat or protein content that tells our brain we are full and satisfied. A banana paired with a small amount of peanut butter creates a perfect balance of natural sugars, healthy fats, and protein. Crisp apple slices combined with creamy almond butter create a balanced snack loaded with fiber, healthy fats, and natural sweetness. Per half-cup serving of roasted chickpeas, you’ll get 6 grams of fiber, which helps to stabilize blood sugar, plus 7 grams of protein. One serving, which contains 15 beans, boasts 3 grams of fiber, 4 grams of protein and 35 calories. Half a cup of in-shell pistachios is 160-calories and provides 6 grams of protein, 3 grams of fiber and takes a good while to enjoy. So this is a snack that’ll help you up your protein count with minimal additional calories, and protein happens to be very filling. And you’ll be surprised how many pieces of seaweed you can eat before you hit 25 calories or especially if you have 2 servings totaling 50 calories. So this list of 12 tasty low-calorie snacks will not only fill your stomach, but more importantly they’ll satisfy your mind which is an often overlooked yet very crucial piece of the fat loss puzzle. Try these tips if you find yourself reaching for not-so-healthy snacks. Trying to lose weight—but still find yourself reaching for snacks? Use the BMI healthy weight calculator Body mass index (BMI) is a measurement that works out if you're a healthy weight for your height. There are lots of ways you can lose weight, from making small changes to what you eat and drink to finding more support. If you’re also using the Lose Weight Fast Meal Plan you’ll be starting at a base of 1,150 calories which is quite a low amount for losing weight. Fad free tools for healthy weight loss One serving contains 13 grams of protein, 2 grams of fat, and 0 carbohydrates. A Powerful Longevity Habit That Has Nothing to Do with Food Clients often tell me that they find it fairly easy to eat balanced meals and snacks at home, but when they’re traveling or super busy, they struggle to make healthy choices. Dip broccoli florets, either steamed or raw, into 2 tablespoons of pimento cheese (110 calories, 4 grams of protein) for a savory and satisfying snack. Cottage cheese pairs well with juicy pear slices, and one pear has 6 grams of fiber to help you feel full, and a half-cup of cottage cheese offers 14 grams of protein. One cup of cauliflower has less than 30 calories and 2.5 grams of fiber. Research shows that in the U.S., snacks can make up at least 20% of our daily calories, so that means what you snack on and how really matters for your overall health. Get healthy tips from Lark’s digital coach Crunchy, savory, and full of plant-based protein and fiber. A Mediterranean snack that delivers fat, flavor, and satisfaction. Skip the sugar and make your own with nuts and unsweetened dried fruit. A complete plant protein with fiber to help you stay full longer. Air-Popped Popcorn Beef jerky isn’t going to be as low in calories as seaweed but the majority of the calories will be in the form of filling protein. Between the flavor and the crunchy texture, the seaweed will satisfy you while adding virtually negligible calories to your diet. Swap high-calorie chips and desserts for low-calorie meals desserts and snacks. Your belly fat will only go down after you’ve stayed in a calorie deficit for long enough for your body to release its most precious fat stores that it just loves to hold on to.I’m sure you’ve heard that eating several small meals throughout the day “boosts your metabolism.” But this claim is overblown to an astronomical degree.But since there’s no fiber in meat, pair your jerky with apple slices, which provide 5 grams, plus vitamin C and potassium.Research shows that eating pineapple significantly raises melatonin levels, a hormone that helps regulate sleep.Choose unsalted varieties and keep the portion to a small handful to avoid excess calories.Plus, a 12-week study found that eating two pears a day (compared to pear juice) led to significantly lower waist measurements at the end of the study.These can be made very easily by using a popsicle ice tray and a sweet calorie-free beverage like crystal light or a flavored water enhancer. Certain compounds in fruit may also help regulate metabolism and reduce the risk of weight gain over time. One reason is that fruit is packed with fiber and water, which can help keep you full for longer. Your personal coach is available 24/7 through your smartphone so you can get expert tips, track meals, physical activity, and weight loss. Much of the nearly 6 grams of fiber in pears is the soluble kind, which has been shown to help you feel fuller, eat less and promote weight loss. Apricots are a naturally low-calorie fruit that can be a great addition to a weight-loss-friendly diet. If you’re old enough to remember the grapefruit diet, you won’t be surprised to see it on this list of the best fruits for weight loss. Rich in protein and low in calories, Greek yogurt paired with antioxidant-rich berries is a filling, nutrient-packed snack. Frances is a mom of three and loves helping families stay healthy with her fun approach to eating well. A 1-ounce serving racks up 10 grams of protein and just 2.5 grams of fat. A .9-ounce bag of edamame nets you 4 grams of fiber and a whopping 11 grams of protein. Add a package of breakfast biscuits, which offers 2 grams of fiber and 4 grams of protein. But if you have two 250 calorie snacks, your meals can now only be ~333 calories. I realize you’re here for snack recommendations, and I’m already insinuating it’s a bad idea if you want to lose weight. My snacks were helping me do neither, and quickly added 2,000-2,500+ calories to my weekly intake. Well-timed snacks can be the key to weight loss success for many. Like the apple example above, the simple secret is adding protein or fat to snacks. Low-fat cottage cheese is high in protein, while pineapple provides natural sweetness and a nutrient called bromelain that aids the digestive system. Hummus, made from protein-packed chickpeas, is a satisfying yet light snack when paired with cucumber and carrot sticks. The fiber in apples helps curb hunger, while almond butter provides sustained energy. Costco Foods That Are Packed With Protein Next, we have a sweet snack that can replace Ice cream while being virtually calorie-free, popsicle sticks. Another awesome aspect of eating seaweed is that it contains many antioxidants, as well as vitamins and minerals like vitamins A, C, E, and Iodine. Your belly fat will only go down after you’ve stayed in a calorie deficit for long enough for your body to release its most precious fat stores that it just loves to hold on to. And if you want to stick to a diet, you have to give yourself the psychological edge with some options that make you feel like you’re not on a diet at all. Weight Loss Friendly Snacks That Actually Keep You Full While you can’t target belly fat, eating healthy snacks for weight loss will help you burn fat throughout your body, including in your abdomen. A handful of mixed nuts and seeds delivers healthy fats, protein, and fiber to satisfy hunger while supporting weight loss. Combine 18 baby carrots with a quarter-cup of hummus for 200 calories, 10 grams of fiber and 4 grams of protein, plus plenty of beta-carotene to keep your eyes healthy. A medium banana has about 100 calories and 3 grams of fiber, so you’re much better off eating a banana in place of other sweets you might be having. One serving of this snack only contains 25 calories, and that includes 1 gram of protein, about 1 gram of fiber, and 2 grams of fat. With only about 17 calories per fresh apricot, they provide natural sweetness without significantly adding to your daily calorie intake. In the study, mango eaters had greater intakes of essential nutrients, including fiber, which supports digestion and satiety, and vitamin C. Watermelon may make it easier to fill up and lose weight, according to one study. What Is the Healthiest Cereal? Dietitians Share Their Favorites Add 1 cup of sliced strawberries for natural sweetness, plus 3 grams of fiber, 200 milligrams of potassium and plenty of vitamin C. Also, preparing different types of healthy snack foods of various colors on a plate can also make them seem more appealing and satisfying. A small portion of last night’s healthy dinner can be the perfect snack. Healthy fats help curb hunger naturally. Add fiber with whole grains to balance out the fat and protein in cheese. Loaded with fiber and omega-3s. A mini Caprese-style snack that’s low-carb and packed with nutrients. Choose natural peanut butter with no added sugar. Balanced and blood sugar–friendly. A great way to sneak in veggies. But their potential benefits for weight management go beyond just keeping you full. Pineapple may support better sleep, which can play a key role in weight management. Resistant starch can help you feel fuller after meals, which make it easier to stay within your calorie needs. Some evidence suggests a low GI diet may reduce body fat deposition, increase fat breakdown and help manage body weight. Additionally, fiber supports gut health, which emerging research suggests may play a role in weight regulation. Apples are a top choice for weight loss, thanks to their impressive fiber content and satisfying crunch. You could be minutes away from taking the first steps to hitting your weight loss goals and improving health. Pair them with crunchy veggie sticks like celery, carrots, or bell peppers for added fiber and nutrients. As a trainer and nutritionist, I have worked with many clients who struggle with snacking, and I know it can be challenging. Frances Largeman-Roth, RDN, is a New York Times bestselling author and nationally recognized health expert. Not only do prunes help keep your gastrointestinal system, when eaten daily, they help keep your bones strong. A fruit-only detox is too restrictive, lacking the protein and essential nutrients your body needs to maintain fat-burning muscle and support overall health.Research suggests that blackberries may support the body’s ability to break down fat, making it available for energy.With an excellent protein source and a boatload of essential nutrients, eggs make a smart snack.Edamame is easy to prepare and a great option for weight loss, as it provides sustained energy and curbs cravings.Are you snacking a lot after dinner while bored and watching TV?Another important tip is not to eat directly from the bag or whatever container your snack is stored in.If you haven’t tried lupini beans, you’re in for a treat. The entire program may be available at no cost to you if your health insurer covers it. Losing weight can lower your risk for developing type 2 diabetes, and that's not all. And they are easy to prepare and taste great! A quarter cup of hummus adds 4 grams of plant protein to your tasty treat. It’s a low-calorie way to boost the flavor of any dish, and it provides a healthy boost to your gut, too. For crunch, versatility and fiber 4 grams per serving, you can’t beat a rye crispbread. It can be tough to find high-protein snacks you can grab and go; that’s why I’m a big fan of cheese sticks. You’ll feel satisfied with 8 grams of fiber and 6 grams of plant-based protein. For example, you may find it's easy to eat a clementine at your desk after a meeting but it's less appealing as a dessert or dinner side. A sweet-and-savory combo that’s low in sugar and high in satisfaction. A hearty snack that feels like a small meal. Look for low-sodium, low-sugar varieties. A high-protein, portable option. Look for a bar made with egg whites, nuts and dates for satisfying sweetness and 12 grams of protein to help you recover after a workout. Combine 1 ounce of almonds with 1 cup of air-popped popcorn for a super portable snack. It’s true that some of these mixes can be heavy on sugar, so look for ones that are individually packaged and have a nice mix of nuts and dried fruit. Known for its high fiber and protein content, Ezekiel bread is a very smart slice. With an excellent protein source and a boatload of essential nutrients, eggs make a smart snack. Top it with one-quarter cup diced avocado and you’ll net another gram of fiber. Air-popped popcorn is a low-calorie, whole-grain snack that’s perfect for weight loss. Nuts and seeds are certainly healthy, but they alone can put you in a calorie surplus if you snack mindlessly. Stick to a single serving of almond butter to keep calories in check, and opt for an apple variety like Granny Smith for lower sugar content. A sweet treat with healthy fats and antioxidants. That’s where these healthy snack options for weight loss come in. A fruit-only detox is too restrictive, lacking the protein and essential nutrients your body needs to maintain fat-burning muscle and support overall health. The fiber in raspberries helps promote fullness, making raspberries an excellent addition to your weight loss diet. These transactions add up fast, especially if you’re not reviewing your statements. If you’re on a budget, swiping your credit card every few hours isn’t wise — even if you’re making small purchases. My inexperienced, impatient brain thought it was everything but my snacking habit. Rich in omega-3s, fiber, and protein. Blend protein powder with fruit, greens, and chia for a nutrient-dense mini meal. Pair with protein or fat (like nuts or cheese) for staying power. Low-calorie and crunchy with just enough fat to keep you full. Those macros are better than most protein bars, and if you are having protein bars to up your daily protein count, there’s really no reason why you can’t switch to this more enjoyable option. The macro’s on this flavor truly blow my mind because it’s almost entirely protein. If you’re using a regular ice tray, tightly cover it with plastic wrap, and then insert toothpicks into each flavored Ice cube. These can be made very easily by using a popsicle ice tray and a sweet calorie-free beverage like crystal light or a flavored water enhancer. Receive the latest on what works for weight loss straight to your inbox. Using WLR's Diet Plans will help you lose weight fast. Each cup of popcorn that you have will only add about 6 grams of carbs along with 1 gram of protein to your daily total. Protein is the harder macro-nutrient requirement to hit on a daily basis when compared to fats and carbs. Another prepackaged snack that I’ve mentioned numerous times before is beef jerky and today I want to highlight the absolutely amazing zero-sugar variety. So, I encourage you to eat the fruits you enjoy while also giving other fruits a try. Most people benefit from two servings of fruit per day, yet few meet this target. Beyond fiber, apples require more chewing than many other fruits, which can help enhance satiety. A large apple packs about 5 grams of fiber, including both soluble and insoluble types. Now I had a strict calorie goal, and clear instructions to hit it every day. Never in my 22-year-old life had I been hungry, and not ran to the cupboards. Move away from your desk, turn off your phone and just eat mindfully. Oranges contain almost a day’s worth of vitamin C, which may help support weight-loss potential. Interestingly, individuals who are overweight or obese may have higher vitamin C needs than current recommendations suggest, making mangos a good choice for supporting your body’s needs. That’s more than 45 extra minutes if you’re already sleeping six hours a night. Aim to fill half your plate with fiber-rich, non-starchy vegetables and divide the rest between protein and whole-food carbohydrates like fruit, whole grains, starchy vegetables and beans. As long as fruit is part of a balanced diet, it’s more likely to be helpful than a culprit for weight gain. For most people, eating too much fruit isn’t a major concern —in fact, most don’t eat enough. You might think of olives as a pizza topping, but they make a fabulous on-the-go snack. These giant Italian beans have a great texture, and you can find them with flavorings like lemon and garlic. You can buy them prepackaged or make them at home for a keto-friendly snack. You’ll learn which foods are best to lose weight as well as many fat-loss food swaps. These 12 Weight Loss Snacks will help you reduce calories and lose belly fat over time. Exercise and proper diet are necessary to achieve and maintain weight loss. Here are some top tips on choosing the best snacks to stave off hunger and keep your goals in check! If you need help managing your weight, you might be able to refer yourself directly to services that can help you, without seeing a GP. You'll need your height and weight to calculate your BMI. If you're overweight, losing weight will give you more energy and help to reduce the risk of obesity, heart disease and type 2 diabetes. Getting the recommended amount of sleep and physical activity can also help you manage your weight. To keep portions in check, a standard serving of juice is 8 ounces for adults, while young children should have even less. Not only do prunes help keep your gastrointestinal system, when eaten daily, they help keep your bones strong.A 1-ounce serving racks up 10 grams of protein and just 2.5 grams of fat.A banana paired with a small amount of peanut butter creates a perfect balance of natural sugars, healthy fats, and protein.Bananas are often maligned because nearly 95% of their calories come from carbs.A half-cup serving of blueberries provides 2 grams of fiber in just 40 calories.Apples are a top choice for weight loss, thanks to their impressive fiber content and satisfying crunch.Even though seaweed isn’t going to be the most filling snack it helps you feel like you’re cheating without costing almost any calories.Make sure that while you are eating, you remove any distractions. This suggests that, even with identical genetics, dietary choices like eating more blueberries may influence body weight and overall health. Soluble fiber plays a key role in appetite control by slowing digestion and promoting a feeling of fullness, which may naturally lead to eating fewer calories. Choosing fruit over processed or calorie-dense options can help create a calorie deficit, which is essential for weight loss. Additionally, fruit is relatively low in calories, making it a smart swap for higher-calorie snacks. Even though fruit contains natural sugars and carbohydrates, research consistently supports its role in maintaining a healthy weight. Always have a drink and wait 15 minutes to ensure that you really are hungry before grabbing that snack. Have you ever eaten an apple and felt a growl in the belly afterwards? Enter your details to calculate your ideal weight range, and discover how soon you could reach it! Just like the seaweed, it’ll satisfy that crunch sensation that many people are desperately craving on their bland boring diets. Even though seaweed isn’t going to be the most filling snack it helps you feel like you’re cheating without costing almost any calories. This combo provides vitamins, fiber, healthy fats, and protein, keeping you full and energized. Rice cakes are a great alternative to higher-calorie breads, and avocado offers healthy fats to keep you feeling full longer. This combo is rich in fiber, vitamins, and healthy fats, making it perfect for curbing midday hunger. Prioritizing both nutrients and flavor is possible with these 13 healthy snacks for weight loss. The key is to keep tasty, filling snacks with you that you can reach for when your stomach starts rumbling. If you haven’t tried lupini beans, you’re in for a treat. Since each piece is just 80 calories, you can load up on toppings like avocado. A healthy snack should have 1 to 3 of the following. Notice I said “help,” because only being in a calorie deficit will make you lose weight. A 150, 250, or 350+ calorie snack can put a major dent in your progress if you have it often… especially if you’re not tracking it accurately (or at all). Only being in a calorie deficit will do this. In certain situations, like when you’re on the go for hours, it makes sense to. In spite of this, I’m not saying it’s the end of the world if you do snack from time to time. A 2024 analysis found that drinking more than one glass of juice per day was linked to a slight increase in weight. Weight gain occurs when calorie intake exceeds what your body burns, but it’s influenced by multiple factors, including genetics, metabolism and food availability. Plus, dates have a low glycemic index, a measure of the blood-sugar-raising potential of foods. Research suggests that blackberries may support the body’s ability to break down fat, making it available for energy. The protein helps keep you satiated, while the natural sweetness of the berries satisfies sugar cravings without added sugars. However, I have found better options exist that will support your weight loss goals. Are you trying to lose weight but don’t know what foods to reach for between meals? Make a crunchy combo with 2 tablespoons of cashews, which serve up 2.5 grams of protein.