Can’t Stop Munching? Try My 7 Healthy Snacks For Weight Loss

Many dieters often face the problem of feeling hungry between meals, instead of reaching for a bag of  chips or a candy bar, I always encourage them to choose some healthy snacks for weight loss. As a grazer myself who munches constantly throughout the day (believe me when I say I can eat 10 times a day), I make it a point to have snacks or mini meals as I call them that are nutrient dense rather than calorie dense. Okay not all the time. But nevertheless, if you are trying to lose weight, making wise snack choices is an important part of your weight loss regime .


Unprocessed whole foods make incredible healthy snacks for weight loss. They are loaded with health-giving nutrients, satisfy your cravings while giving your metabolism a hearty boost. In general, having two to three 150-calorie snacks a day is ideal. The snacks you choose should be high in fiber (as least 2 grams per serve). They should also contain complex carbohydrates, protein and small amounts of healthy fats. So here they are:

healthy snacks for weight loss

7 Healthy Snacks For Weight Loss

 1. Frozen grapes

For those with a sweet tooth, this refreshing snack is gauranteed to satisfy those sweet cravings. Grapes are relatively high in carbohydrates. At the same time, they are rich sources of vitamin C and B6. Freezing them will take longer to eat than regular grapes, and in all likelihood, you will eat fewer. Also, they are bursting with beneficial antioxidants such as resveraterol and flavanoids which are known for their cardio-protective and anti-cancerous properties. Generally, black and red grapes contain higher flavanoid content. And whenever possible, go for grapes with seeds as most of the flavonoids are concentrated in the grape seed. With only 104 calories per cup, who says that healthy snacks for weight loss need to be boring?

2. Veggie sticks with hummus

Personally, I find this incredibly addictive.  I’m not a fan of eating chick peas. However, when it is made into a hummus dip,  I can’t stop having it.  This is the one of the best healthy snacks for weight loss as it is packed with fiber, protein and loads of vitamins and minerals. Be creative and experiment with different vegetables: carrots, sugar snap peas, celery, broccoli, cucumber, tomato and even mushrooms. Even better, make your own hummus dip by blending canned chick peas, lemon juice, tahini, crushed garlic, olive oil, fresh mint leaves and any other herbs of your liking.

3. Apple with peanut butter

This is creamy, crunchy, sweet and savory combination tops the list of healthy snacks for weight loss in terms of flavor and texture. As a quick bite to sustain your energy levels through the sluggish afternoon or as a small snack before heading for your cardio workout, the humble apple with some peanut butter is the perfect choice. Apples are naturally low in calories, packed with water, fiber, vitamins and minerals. Combined with peanut butter which is a rich source of protein, fiber and unsaturated fats, it not only provides you with a sustainable energy source but at the same time helps maintain healthy cholesterol levels.  Whenever possible, go for 100% natural peanut butter with no added salt and sugar.

4. Crackers with tuna

Whole wheat crackers with tuna makes a great choice when you’re looking for a healthy snack that is easy to prepare and packed with  protein and the goodness of omega-3 . Look for either 100% whole wheat or multi-grain crackers for your healthiest choice. For tuna, go for those canned in water instead of oil. For flavor, you can mix it with a little fat free mayonnaise or plain yogurt. Spice up your palate with red onions, fat-free sun-dried tomatoes or a little reduced fat shredded cheese for extra flavor. At 160kcal per serving of 4 crackers, this is a thumbs up for easy healthy snacks for weight loss.

5. Trail Mix

Prepare a one-ounce serving of dried fruit like cherries or raisins and a tablespoon of unsalted cashews, almonds or walnuts and combine them in a zip lock bag the night before you head to bed. Bring it along with you to work the next morning and enjoy as a mid morning or afternoon snack. A much better option than sugar and saturated fat laden chocolate fudge cookies or banana muffins from the cafe. This is a perfect mix of carbohydrates, protein, fat and fiber – not to mention flavor. The natural sweetness of dried fruit with the heart-healthy and cognition-boosting nuts, this flavorful snack-in-a-bag is a definite winner.

6. Blueberries parfait

Blueberries are a wonderful fruit to have on hand for snacking. Power packed with antioxidants, these tiny ‘popables’ require no peeling, no chopping and no preparation. If blueberries ain’t in season, frozen ones are always available and they store well in the freezer for months. And if you think that desserts cannot be on your list of healthy snacks for weight loss, then you are wrong. Make a sweet parfait with a cup of nonfat yogurt and 3/4 cup of berries. Rich in calcium, protein, antioxidants, fiber and vitamins, this is a sweet healthy finish to any meal.

7. Popcorn

One of the classic healthy snacks for weight loss, I’m not referring the popcorn prepared with greasy butter and drenched in caramel like the ones that comes huge buckets at the cinema snack stand.  Air-popped  popcorn is the ideal snack to keep your stomach from rumbling while also not contributing to any expansion of your hips, and not to mention the crunch appeal . You can consume four whole cups and manage to pack in healthy whole-grain carbohydrates, fiber and small amounts of protein. If you do not have an air-popper, there is microwave pop-corn available in the supermarkets, but remember to choose the low-fat variety.

Keeping It Clean

Whenever you feel like you need to munch on a snack or two, you should never need to grab a jar of cookies or a king-sized snicker bar ever again. Remember that these types of foods are all empty calories and lead to fat gain and out of control sugar levels which will leave you even more tired, hungry and sluggish. Your body needs clean fuel even when you are trying to lose weight. So start feeding it by choosing nutrient dense healthy snacks for weight loss and I promise your waistline will thank you for it. If you find that you still can’t lose weight after snacking consider contacting a surgeon like the professionals at BMCC. Bariatric surgery costs may not be as high as you think and it’s nice to know there are options beyond dieting on and off for the rest of your life.

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