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Best Snacks To Promote Weight Loss

December 9, 2022
Delicious foods that help you diet? It sounds too good to be true.

No doubt: Weight loss comes down to simple math. You have to eat fewer calories than you burn.
"Certain foods can help you shed body weight," says Heather Mangieri, RD, a spokeswoman for the Academy of Nutrition and Dietetics, "because they help you feel full longer and help curb cravings."

Some even kick up your metabolism. So take this list when you go to the supermarket:

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Popcorn 1

We all get hungry in between meals. During the holidays especially, we tend to pick up junk food to satiate those cravings. For those of us that pack on pounds easily, this isn’t great news for our self esteem or bodies. But you don’t have to give up snacks altogether to lose weight. If you’re trying to lose weight and feel better about yourself, you can indulge from time to time with these tasty treats. Here are 7 snacks to help you shed some pounds and feel more confident.

This popular movie-going snack is often smothered in butter and salt to be considered healthy. But there are alternatives that make popcorn a sought-after snack to lose weight. Popcorn itself is low calorie. It’s only when we add a bunch of salt, butter, or even caramel that it becomes unhealthy. Thankfully, there are several brands that sell single-serve, unsalted popcorn for people that don’t want to give up the pop but still lose weight.


Almonds 2

Almonds are an excellent snack for losing weight. These nuts are great filler-uppers for in between meals. A study found that chewing almonds thoroughly made participants feel fuller longer. Almonds are low calorie, meaning you can eat as much as you want without worrying about packing on the weight. The nuts are also known to help shed belly fat, for people that want to lose weight in a particular area. Almonds are great portable snacks on the go and can be stored in the car indefinitely.

Almonds are the most popular nuts in the United States. A favorite of dieters, in recent years almonds have become famous for their versatility and health benefits. 

According to the U.S. Department of Agriculture, Americans' demand for almonds has increased over 400 percent since 1980. In 2016, Americans ate an average of 1.8 lbs. (816 grams) of almonds each. 

There's good reason for the love affair. "Almonds have been studied extensively for their benefits on heart health, diabetes, and weight management," said Jenny Heap, a registered dietitian with the Almond Board of California. "The unique nutrient combination of almonds — plant-based protein, fiber and monounsaturated fats, plus key nutrients like vitamin E and magnesium — help make them a heart-healthy snack." 

A 2017 study published in Nutrition Journal found that Americans, especially children, who replaced snack foods with almonds or other tree nuts saw a major increase in consumption of nutrients. In the study of more than 17,000 children and adults, participants swapped all their snacks with almonds and. Researchers found that participants consumed fewer empty calories, solid fats, sodium, saturated fats, carbohydrates and added sugars. Good oils and fats increased significantly, as did magnesium, fiber and protein by a small margin. 

Dark Chocolate

Dark Chocolate 3
Dark Chocolate

You wouldn’t assume chocolate is a great snack for weight loss, but it is! The key is getting the healthy alternative of it, dark chocolate. Dark chocolate is rich in nutrients necessary for weight loss, including fiber. It’s also a powerful source of antioxidants for flushing out the bad in your body. Make sure you buy dark chocolate bars with high cocoa and little to no sugar. They can be found in almost all grocery stores on the candy aisle.

Chocolate comes from cacao, which is a plant with high levels of minerals and antioxidants. Commercial milk chocolate contains cocoa butter, sugar, milk, and small quantities of cacao. In contrast, dark chocolate has much larger amounts of cacao and less sugar than milk chocolate.

In this article, we explore some of the potential health benefits of dark chocolate. We also cover nutritional information, risks and considerations, and how much to eat.

Peanut Butter

Peanut Butter 4
Peanut Butter

Peanut butter is a great snack to lose weight because it has a high amount of healthy fat and is loaded with protein. It’s a favorite for as a post-workout treat. The best thing about this snack though is that it can be paired with almost anything. All natural peanut butter complements so many other healthy snacks including dark chocolate, fruits, veggies, and more. One of our personal favorites is peanut butter spread on a rice cake topped with slices of banana. Yum!

Peanut butter is loaded with healthy fats, protein, fiber, and a variety of essential vitamins and minerals.

These nutrients could aid weight loss, as the best diets incorporate plenty of nutrient-rich foods to adequately meet your dietary needs.

Peanut butter is a delicious, versatile spread. It’s nutrient-rich and goes well with both savory and sweet foods.

Although peanut butter holds a special place in the cupboard of many homes, you may wonder whether it’s appropriate for weight loss.

While some argue that its high calorie and fat content could lead to weight gain, others say that its heavy dose of protein could help manage weight.

Trail Mix

Trail Mix 5
Trail Mix

Trail mix is one of the more versatile snacks on this list. And when you’re losing weight, eating a variety of healthy foods is key to not getting bored of your meals. Trail mix includes a myriad of light ingredients combined into one mix. It commonly includes nuts, seeds, raisins, and dark chocolate though. One of the best things about this healthy treat is its portability though. It can be premade at home and easily eaten while on a hike or in between sets at the gym.

Trail mix isn't trail mix without a hefty dose of nuts. Popular additions include peanuts, almonds, walnuts and cashews. Nuts are a great snack. They taste fantastic, they're convenient and they're high in a number of valuable nutrients.

Most nuts have similar nutritional profiles. According to the Mayo Clinic, they contain significant amounts of unsaturated fats, omega-3 fatty acids, protein, vitamin E, l-arginine and fiber. Unsaturated fats are known to lower bad cholesterol levels. Omega-3 fatty acids are good for heart health. Protein helps muscles repair and rebuild, allowing you to recover from exercise and get fitter over time. Vitamin E helps prevent plaque from developing inside your arteries. L-arginine also helps with arterial health by making artery walls more flexible. Fiber helps to normalize bowel movements, lower cholesterol levels, control blood sugar and keep you fuller for longer after eating.

Dried Fruit

Dried Fruit 6
Dried Fruit

Dried fruit is another portable healthy snack that can help you lose weight. Almost every fruit can be dried safely and bought in your local grocery store. The drying process preserves a fruit’s rich nutrients and is packaged for on the go snacking. Most dried fruits come in a handy plastic bag that’s mobile for storing in the car or hiding in the purse for later.

Dried fruit is highly nutritious.

One piece of dried fruit contains about the same amount of nutrients as the fresh fruit, but condensed in a much smaller package.

By weight, dried fruit contains up to 3.5 times the fiber, vitamins and minerals of fresh fruit.

Therefore, one serving can provide a large percentage of the daily recommended intake of many vitamins and minerals, such as folate (1Trusted Source).

However, there are some exceptions. For example, the vitamin C content is significantly reduced when the fruit is dried (2Trusted Source).

Dried fruit generally contains a lot of fiber and is a great source of antioxidants, especially polyphenols (3Trusted Source).

Polyphenol antioxidants are associated with health benefits such as improved blood flow, better digestive health, decreased oxidative damage and reduced risk of many diseases

Greek Yogurt

Greek Yogurt 7
Greek Yogurt

Greek yogurt is one of the newest fads for those losing weight, but it’s very beneficial and crucial for those of us wanting to shed some pounds. The regular yogurt substitute is perfect for dieters with a lactose intolerance and can be substituted for recipes requiring sour cream. It’s also an excellent source of protein, calcium, and amino acids. One of the best aspects of this snack though is its use as a base for other healthy snacks. Add dark chocolate, honey, or fruit to elevate your snack!

What is Greek yogurt?

Greek, or strained, yogurt isn’t just a fad. This dairy product, which is different from regular, sweeter yogurt, has quadrupled in production from 2008 to 2013. Greek yogurt makers add an extra step to their process so that excess water, lactose, and minerals drain out. What’s left is a creamy, rich yogurt with less sugar, more carbs, and a tart taste. The acidity also makes it easier for your body to absorb other nutrients.

Plain Greek yogurt is a nutrient-packed snack that has many health benefits. Read on to discover the benefits of adding Greek yogurt to your diet.

One serving is packed with nutrients

Check the nutrition chart below to see which vitamins and nutrients a plain cup of nonfat Greek yogurt has.

An average serving, depending on the brand, can have 12 to 17.3 grams of protein.

A cup of plain Greek yogurt can help you meet the recommended dietary guideline of three daily servings of low-fat or nonfat dairy products. People who have lactose intolerance may also find Greek yogurt easier to digest because of the bacterial breakdown of the milk’s sugars.


Beans 8

Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.

Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. They are commonly eaten around the world and are a rich source of fiber and B vitamins.

They are also a great replacement for meat as a source of vegetarian protein.

Beans and legumes have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria.

Here are nine of the healthiest beans and legumes you can eat, and why they are good for you.

Pureed Vegetables

Pureed Vegetables 9
Pureed Vegetables

You can add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories you’re eating, all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.

Call it sneaky. Call it smart. Once you know how to purée vegetables, you can secretly swap those puréed vegetables for other ingredients in some dishes, people will eat fewer calories and won’t notice the difference. This is also a great trick for eating fewer calories for people interested in losing weight. You can also use puréed vegetables as a way to change things up with your regular recipes.

Eggs & Sausages

Eggs & Sausages 10
Eggs & Sausages

A protein-rich breakfast may help you resist snack attacks throughout the day.

In a study of a group of obese young women, those who started the day with 35 grams of protein -- that’s probably way more than you’re eating -- felt fuller right away. The women ate a 350-calorie breakfast that included eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast.

Are you familiar with those rushed morning hours when you're always confused as to what to prepare in a jiffy?! Most people tend to face the dilemma of preparing hassle-free, quick yet filling meals during this time of the day. But we're here to make things a bit easy for you. You can now make a healthy, delectable and uber-filling breakfast for yourself, that too, a ketogenic version of it. This delight is extremely rich in protein and may also help you meet your weight loss goals.

An interesting combination of eggs and pork, this dish can either be savoured as is or can even be paired with bread slices (if you're not on a keto diet). This particular recipe uses pork as the prime ingredient; however, if you don't eat pork, you may as well consider mutton, chicken or lamb. You can shape the pork mixture as per your preference. In this recipe, it has been shaped as a patty. The minced pork mixture complements well with the fennel spice mix and is quite pleasing to the palate.


Soup 11

Start a meal with a cup of soup, and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it's broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.

Healthy soup recipes are pretty much your one-pot secret weapons when it comes to weight loss—especially if you’ve just about had it with the whole salad scene.

First of all, soup that’s loaded with hearty veggies will give you the high-fiber punch needed to boost satiety and curb cravings. Second, low-calorie bases such as water, veggie broth, and chicken stock make soups one of the least calorically dense meals you can eat, explains Kristen F. Gradney, RDN, director of nutrition and metabolic services at Our Lady of the Lake Regional Medical Center and spokesperson for the Academy of Nutrition and Dietetics.


Apples 12

Skip the apple juice and the applesauce and opt instead for a crunchy apple. Whole fruit blunts appetite in a way that fruit juices and sauces don’t.

One reason is that raw fruit has more fiber. Plus, chewing sends signals to your brain that you’ve eaten something substantial.

What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6.

Apples are also a rich source of polyphenols. While nutrition labels don’t list these plant compounds, they’re likely responsible for many of the health benefits.

To get the most out of apples, leave the skin on — it contains half of the fiber and many of the polyphenols.

Apples are high in fiber and water — two qualities that make them filling.

In one study, people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products (2Trusted Source).

In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn’t (2Trusted Source).

In another 10-week study in 50 overweight women, participants who ate apples lost an average of 2 pounds (1 kg) and ate fewer calories overall, compared to those who ate oat cookies with a similar calorie and fiber content (3Trusted Source).

Researchers think that apples are more filling because they’re less energy-dense, yet still deliver fiber and volume.

Furthermore, some natural compounds in them may promote weight loss.


Grapefruit 13
Yes, grapefruit really can help you shed pounds, especially if you are at risk for diabetes.

Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they dropped an average of 3 ½ pounds over 12 weeks. Drinking grapefruit juice had the same results.

But grapefruit juice doesn't have any proven "fat-burning" properties -- it may just have helped people feel full.

Be careful: You cannot have grapefruit or grapefruit juice if you are on certain medications, so check the label on all your prescriptions, or ask your pharmacist or doctor.


Avocados 14
Merely half of one avocado contains 10 grams of healthy mono-saturated fats, which stop the blood sugar spikes that tell your body to store fat around your midsection.

Not only do healthy fats in avocado help thwart belly bloat, they also help our bodies better absorb carotenoids, cancer-fighting compounds found in colorful fruits and veggies like tomatoes, carrots, spinach and winter squash. In fact, people who ate salads with avocado had 15 times higher absorption of carotenoids, a study from The Ohio State University at Columbus found.

Eating a diet that contains plenty of fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.
Numerous studies have found that a predominantly plant-based diet that includes foods such as avocados can help to decrease the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.


Bananas 15

The fruit packs 422 milligrams of potassium, a mineral that can help limit the amount of belly swelling sodium in your body.

Bananas are among the most important food crops on the planet.

They come from a family of plants called Musa that are native to Southeast Asia and grown in many of the warmer areas of the world.

Bananas are a healthy source of fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients.

Green Tea

Green Tea 16
Green Tea

Three cups daily may rev up your metabolism and burn 30 calories, a study in Medicine & Science in Sports & Exercise shows. The compound ECGC in the tea makes it easier to burn fat.

Antioxidant-packed green tea may help prevent cancer and aid in weight loss, among other potential health

Water is obviously the most-consumed beverage in the world, but what’s in the No. 2 spot? According to Consumer Reports, that’d be tea. More than 159 million Americans enjoy it every day.

One of the most popular types is green tea — and it’s not just because people like the taste. Green tea is prized for being one of the healthiest beverages available, so much so that it’s achieved superdrink status in recent years.

Whole Grains

Whole Grains 17
Whole Grains

Carb lovers, Rejoice! The filling fiber in foods like oatmeal, brown rice, and bulgur aids in keeping your body's insulin levels low. Researchers speculate this may shrink fat cells. Your body absorbs and burns these more slowly for longer-lasting energy than the refined carbs in white bread and rice.

Whole grains have been shown to be superior in the diet when compared with refined grains, suggests new research published in the American Journal of Clinical Nutrition. Whole grains increased calorie loss by decreasing the number of calories retained during digestion, while simultaneously speeding up metabolism.

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