Snacking means eating smaller portions of food between meals. Opt for snacks with protein, fiber, and healthy fats to help keep you full throughout the day.
While research on whether snacking aids weight loss is mixed, some evidence suggests that increasing your meal frequency through snacking may help manage hunger and improve blood sugar regulation.
Additionally, snacking can help you increase your intake of nutrient-rich foods like fruits and vegetables — and most people are not eating enough produce.
Top 5 Healthy Snacks for Weight Loss!
1. Almonds
Nuts are a great healthy snack. And even though they’re high in fat, they could still top your list of healthy snack foods. Why? Well for starters, almonds deliver filling fiber, protein and healthy fats.
They help keep hunger at bay, improve your heart health and may even help you lose belly fat, according to a 2021 review in Nutrients.
A one ounce serving of almonds includes 23 almonds, which provides 172 calories, 3 grams of fiber and 6 grams of protein, per the USDA. Eat them as is, pair them with dried fruit and dark chocolate or spread some almond butter on an apple.
2. Grapefruit
You don’t need to go on a grapefruit diet to reap the health benefits of this ruby fruit. According to the American Institute for Cancer Research (AICR), grapefruit is not a miracle fruit for weight loss.
But it does provide low calories in a portion that will satisfy, along with some pretty potent antioxidants. It’s important to note that grapefruit can affect the effectiveness of certain medications.
If you plan on adding grapefruit to your diet on a regular basis, have a chat with your healthcare provider first if you’re on any medications. According to the USDA, a whole grapefruit has about 271 calories and 5 grams of fiber.
3. Chickpeas
Make chickpeas a pantry staple so you have them on hand when the munchies strike. They have a meaty texture and a nutty flavor along with
plenty of satiating fiber and a little protein—perfect if you’re watching your weight. Every half cup of chickpeas has about 150 calories, 8 grams of protein and 7 grams of fiber, per the USDA.
4. Grapes
Grapes may be high in natural sugar, but you can savor them individually and slowly to satisfy your sweet tooth. According to the USDA, a cup of grapes offers about 100 calories.
Try tossing grapes in the freezer for an easy snack or pair them with cheese for an easy-to-pack snack for work.
5. Chocolate
Losing weight doesn’t mean giving up the foods you love. Completely avoiding the foods, you enjoy sets you up to fail—you may also end up overeating in the long run just to feel satisfied, per 2022 research in the Journal of Cognition.
If you like a glass of wine with dinner, make room for it. Prefer dessert? Skip the drink and go for a small chocolate treat instead. Or, if you decide to have both—that’s OK too. Avoid beating yourself up—enjoy your treats and start the next day off with a healthy breakfast. It’s all about balance.
