10 Delicious Healthy Snacks For Weight Loss You Should Eat 2024

When you’re trying to lose weight, it’s hard to find healthy snacks for weight loss. All snacks must stop you from losing weight, right?

Wrong! Some snacks can even help you lose weight – you just have to know the right foods and combinations that work for weight loss.

We wanted to make it easy for you. That’s why we’ve found the 10 best healthy snacks for weight loss. Read on to find out what they are and how to add them to your weight loss diet.

10 Healthy Snacks Can Help You Lose Weight

You might be tempted by low-calorie snacks such as breakfast bars and popcorn, but these can make you gain weight in the long run. Instead, try our top whole-food snacks, loaded with nutrients and proven to help you lose weight – and keep it off.

Almonds

All nuts and seeds can be a nutritious snack for weight loss, but one of the best is almonds.

How Many Almonds To Lose Weight?

Studies show^[1] that snacking on 1.5 oz almonds every day can balance your blood sugar, improve insulin sensitivity, and aid weight loss – and can especially help you lose belly fat.

But Aren’t Almonds High In Fat?

Well, since almonds are rich in healthy fats and fat is calorie-dense, you’re sort of right. But we have no evidence that almonds in moderation lead to weight gain. 

The trick is to stick to the recommended portion sizes. 1.5 oz of almonds is around a palmful. If you’re eating almond butter, that’s around one tablespoon.

Tip: Add almond flour to your baking to make cakes and cookies into more a balanced snack.

Dark Chocolate

Chocolate is usually one of the first things people cut out to lose weight. And we do recommend cutting down on milk chocolate.

But we’re not talking about milk chocolate here.

Dark Chocolate Helps You Burn Fat

Dark chocolate contains many antioxidants that keep our heart^[2], cells, and metabolism healthy. “Dark” is key here, because it’s the dark, rich color that contains all the antioxidants.

Certain foods help you burn more fat than usual. Studies show that eating 1 oz of dark chocolate every day can increase your metabolism^[3] – that means you burn more calories without being any more active than normal. This helps you burn fat^[4] and lose weight because you’re burning more calories than you were before.

This doesn’t mean free reign over the chocolate cupboard, of course. Studies suggest that 1 oz of dark chocolate per serving is best for weight loss.

The Darker, The Better

To get the weight loss benefits, you need to eat dark chocolate with at least 70% cacao solids. The higher the percentage the better. So, if you can stand 90-100%, dark chocolate, it might help even more with weight loss.

We don’t recommend snacking at night, but if you’re looking for healthy snacks for weight loss at night, eating dark chocolate in the evening may help regulate sleep^[5].

Soy Nuts

Soy nuts are soybeans that have been soaked then roasted or baked, to make a crunchy high-protein satisfying snack.

High-Protein

We know protein is good for weight loss because it fills us up for longer than carbs or fats. 

Studies show^[6] that eating more protein, in general, can increase metabolism and feelings of fullness, leading to most people on a higher-protein diet eating fewer calories.

Plant Protein Is The Best

One study^[7] compared meat-based and plant-based high-protein diets over four weeks for weight loss. They found that both diets resulted in an average of 4 kg weight loss – but only the high-protein plant-based diet lowered cholesterol levels.

Is Soy Best For Weight Loss?

But soy-rich snacks might be the best type of protein to help you lose weight. 

A study^[8] comparing soy-based vs standard low-calorie diets found something surprising. Although both groups lost a similar amount of weight, those eating soy had a lower body fat percentage – even though they were eating the same number of calories. 

Another clinical trial^[9] found that eating a soy-rich protein snack every day for 6 months can reduce appetite, lower calorie intake, and lower body fat in overweight women.

A further systematic review^[10] shows that, while eating more soy isn’t linked to general weight loss, it is associated with a smaller waist circumference. And, only in women, consuming more soy isoflavones is associated with a lower body mass index (BMI).

Avocado And Whole Grain Crackers

Eating an avocado a day keeps the weight at bay. Yup, avocados not only help you lose weight^[11], but they can also protect you from weight gain^[11].

Avocados are high in healthy fats and fiber – nutrients that can fill us up for hours. Pair avocado with whole-grain seeded crackers to make the perfect snack.

Plant-Based Proteins Suppress Appetite

Studies show^[12] that, compared to normal wheat crackers, snacking on crackers with extra plant-based protein for 12 weeks can help you lose weight – especially body fat. 

The extra-protein crackers had seeds and grains added to them which are rich in amino acids with appetite-suppressing and fat-burning^[13] properties: branched-chain amino acids, and L-arginine.

We recommend making guacamole by mashing avocado with lime juice, garlic, salt, and pepper. You can optionally add red onion and chopped tomatoes.

Hummus And Carrot Sticks

Hummus is a standard go-to snack nowadays, but we don’t mean the shop-bought stuff. Cheap, supermarket hummus tends to be high in vegetable oil and sometimes has added sugar – neither is good for weight loss.

Homemade hummus, on the other hand, is easy to make and a great healthy snack for weight loss. Simply mash a can of drained chickpeas with tahini, lemon juice, olive oil, garlic, and salt for a speedy 2-minute homemade healthy hummus.

Chickpeas are high in protein and healthy fiber, both of which fill us up and keep us satisfied for longer between meals^[14]. 

Tahini – or sesame seed paste – is rich in protein and healthy fats, which also contribute to making you feel full. Dark tahini, made with unhulled sesame, might be best for weight loss because the hull contains extra fiber^[15] and antioxidants.

If you’re looking for healthy vegetable snacks for weight loss, look no further. Studies show^[16] that whole, raw carrots are more satiating than cooked, mashed carrots because the physical structure of whole carrots fills you up.

Peanut Butter On Rye Bread

You might think a weight loss diet doesn’t include bread. Well, you can certainly ditch the white bread. Multiple studies show that rye bread is by far the best for weight loss.

Rye Is The Best Grain For Weight Loss

Lots of studies show how good whole grains are for weight loss, but one of the best is whole-grain rye. Why? Whole grain rye is the highest in filling fiber^[17] of all the whole grains, and studies show that eating rye bread (rather than other bread) at breakfast can reduce hunger^[18] and keep you full throughout the afternoon.

One study^[19] compared rye vs wheat bread on a low-calorie weight loss diet for 12 weeks and found that rye bread resulted in greater weight and body fat loss than normal bread.

But What If You’re Not On a Low-Calorie Diet? 

Even if you simply replace the cereal-based foods you’re already eating with rye, studies suggest^[20] you’ll eat an average of 200 calories less throughout the day and, naturally, lose weight.

Peanut butter can improve your overall nutrient^[21] intake by adding healthy fat, vitamin E, B vitamins, and magnesium. Studies show^[22] that eating 35 g of peanuts before a meal leads to eating less during the meal and weight loss while improving blood pressure, too.

Tip: make sure your nut butter is 100% natural peanut butter, as some cheaper brands contain added palm oil, sugar, and salt.

Chia Pudding With Greek Yogurt And Berries

Chia seeds are the perfect healthy snack for weight loss because they’re high in healthy fats^[23] and soluble fiber. 

As we know, healthy fat from whole foods fills us up more than refined foods or carbs, plus the soluble fiber means they bulk up when soaked in liquid – meaning they take up more space in our stomach. Also, fiber improves your gut microbiome, which helps you absorb more nutrients.

So, it’s no surprise that studies show^[24] that chia seeds can suppress appetite and help you lose weight, as well as feed your gut microbiome with fiber and your brain with omega-3.

How to Make Chia Pudding

To make chia pudding, simply soak 1-2 tablespoons of chia seeds in plant-based milk for a few hours, or overnight. Add toppings such as protein-rich Greek yogurt, berries, and seeds. If you have a sweet tooth, you could add a dash of maple syrup, too.

Matcha And Peanut Butter Energy Bites

Energy balls are the most nutrient-dense snack, and they’re so easy to make. Add matcha to the mix, and you’ve got a winning healthy snack to help you lose weight.

Matcha Helps You Burn Fat

Matcha powder is whole green tea leaves, ground into a powder that you can consume whole.

Studies show that green tea aids weight loss by increasing fat burning^[25]. This is especially useful before exercising because you’ll burn more fat without doing more.

Matcha and Peanut Butter Energy Bites Recipe

• One cup oats
• One cup dates
• 1 tbsp peanut butter
• 1 tbsp cocoa powder
• 1 tsp matcha powder

Blend the oats to form a powder. Mix all the ingredients in a food processor and form them into balls. Dust in extra cocoa powder.

Overnight Oats With Banana And Cinnamon

Oats are a great source of fiber^[26] and have been proven to help balance blood sugar and lose weight sustainably^[27] – especially around your belly, which is becoming more important due to metabolic syndrome^[28].

The best thing about overnight oats is that you don’t have to cook anything; just mix oats with your milk of choice and leave them in the fridge till the next day. 

Always use large or jumbo oats and avoid fine, milled oats. Studies show^[29] that larger, less processed whole grains are best for blood sugar balance. So, the larger the oats, the slower you’ll digest them–and the more satisfied you’ll feel.

Weight Loss-Promoting Toppings

We recommend adding toppings such as banana, plain Greek yogurt, protein powder, and cinnamon because each has its weight-loss benefits.

Slightly underripe bananas are high in fiber and resistant starch^[30], which feed your gut bacteria and keep your gut healthy. This is important because studies show that a healthy gut microbiome is crucial to sustainable weight loss^[31].

Cinnamon is another great topping choice because it can balance blood sugar^[32] and improve insulin sensitivity, making those mid-afternoon blood sugar crashes much less likely whilst protecting against weight gain.

Hard Boiled Eggs

Hard-boiled eggs as a snack? Eggs are the most filling snack you can find. 

Studies show^[33] that eating two eggs for breakfast keeps you fuller for longer compared to breakfast cereals, bagels, or bread. Those who eat an eggy breakfast tend to eat less at lunchtime. 

But it’s not just about filling up your stomach. Eggs can lower ghrelin levels^[34] – our so-called “hunger hormone.” The lower your ghrelin levels, the less hungry you feel.

So, eating an egg or two as a snack is a great way to stave off your hunger and eat less at your next meal. They’re also easy to transport, peel, and eat where ever you are.

Final Thought

It can be hard to find healthy snacks for weight loss, especially as you’ve already got your main meals to plan.

Luckily, certain foods can help you lose weight – and they make great snacks too. Just remember to combine these healthy snacks with healthy, wholesome meals, and an active lifestyle for healthy, sustainable weight loss.

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