11 best and healthy snacks for weight loss

Are you looking for weight loss-friendly snacks? Here are 11 of the best and healthiest options that are both satisfying and beneficial for your weight loss journey. Check now!

No matter how dedicated we may be to our fitness journey, all of us crave a tasty treat from time to time. If you can’t relate, you’re either A) an inspiration to all, or B) lying to yourself. Regardless, for us folks who do cherish the occasional snack, the joy is soon overturned by a feeling of guilt about cheating on our diet. 

We often think of possible healthy snacks for weight loss, google the same, go through a bunch of listicles, get recipes from that one friend, but ultimately it turns out to be a tedious process with little fruit to bear.

The truth is, the right snacks are important to get you going through the day. It is important you keep yourself well-fed in order to function at an optimal level and maintain your energy levels throughout the day.

Worry not, we have compiled for you the list of the best snacks for weight loss, what time you should have them, how you can prepare them, as well as other things you should consider. 

Learn the role of snacks in weight loss

It might sound counterintuitive, but eating is one of the most important factors in weight loss. The only thing to consider is what you eat, how you eat, how much you eat, and when you eat it. All of these pointers contribute to your body’s composition.

Your body needs energy to burn during physical activity. Snacks provide you with that very energy, in varying amounts. If you optimise your snacking in a way that you’re consuming the best weight loss snacks, in a proportion that is fit for your caloric intake level, you can use that energy to power your intense workouts, and achieve the best results.

Nutritional considerations for weight loss snacks

Good snacks for weight loss should be packed with nutrients that aid in weight loss, add to muscle, and boost energy levels. Here are some things you should consider while looking at healthy snacks for weight loss.

Carbohydrates: One of the most important aspects to consider in any food item are the carbs that it comes with. Carbohydrates provide you with energy, but excess of it can lead to weight gain. A low carb count is essential to diet snacks for weight loss.

Protein: Ensure that the snacks you consume are packed with protein. Protein is essential to muscle building, but also helps in weight loss. Protein is a heavy nutrient, and consuming protein snacks for weight loss will keep you full for longer, leading to controlled consumption of food.

Fibre: It is important that you include fibre rich foods for weight loss. Often overlooked, fibre is essential for proper food breakdown, absorption, and digestion. Fibre allows your body to function at the maximum, by making sure that you make use of what you eat.

11 best snacks for weight loss

Contrary to popular belief, there actually are a lot of tasty snack options for weight loss. We have come up with a list of 11, for you to relish without any guilt!

1. Bean sprouts: Any list of best snacks for weight loss will be incomplete without sprouts! A household favourite, bean sprouts can be prepared with a couple different easy-to-make recipes that are low in calories, and packed with proteins.
2. Makhana - The potato chip’s healthier cousin. In recent times, Makhana’s stock has risen as a potent, healthy low-calorie snack for weight loss. Roasted or uncooked, their neutral flavour and crispy texture make it a perfect snack that is low in calories.
3. Moong dal chilla - A heavy meal in itself, moong dal chilla is packed with proteins, and tastes best with the chutney of your choice. This is possibly the best snack for weight loss, as it is low in calories but still sure to keep you full in one portion itself.
4. Seeds mix (Pumpkin, Sunflower, Flaxseeds) - A blend of seeds provides a nutrient-packed snack rich in healthy fats, protein, and essential minerals.
5. Chana - Densely packed with nutrients, chana can be made in a multitude of different preparations, and can be roasted or boiled as per your preference.
6. Paneer snacks - Paneer is definitely one of the most popular high-protein food items that vegetarians turn to for an after-workout meal that will aid in their muscle building and weight loss journey.
7. Sweet potato fries - Baked sweet potato strips with a dash of olive oil make for a nutritious alternative to traditional fries. Packed with vitamins and fibre, these fries make for a tasty guilt-free snack.
8. Curd with berries: High in protein, curd (dahi) or protein fresh berries and a drizzle of honey is a delicious and nutrient-packed snack. It's a satisfying and sweet treat for any time of the day.
9. Nuts and dried fruits: A mix of almonds, walnuts, and pistachios with dried fruits like apricots or cranberries is full of healthy fats, protein, and natural sweetness. Do be mindful of the portions, as they are high in fat.
10. Fruits with peanut butter: Apple or banana dipped in peanut butter make for a great mid-day snack that is full of natural carbs, fibre, and good cholesterol.
11. Carrots: Carrots make for the perfect breakfast snack, and can be served in a variety of different ways such as chopped, sticks, or with a side of cheese or hummus.

Timing of snacks for optimal weight loss

Timing is the most important thing when it comes to most aspects of life. Food is no exception to the rule. When you eat matters just as much as the weight loss snacks that you eat.

There are various methods for people to try that bring about results. But for most, regular, spaced out time snacking should be alright, and we have a plan for that.

Morning: This is the best time to include a couple of high protein snacks for weight loss, along with fruits, juices, and more. 

Mid-day It is advisable to have a light snack 45-60 minutes before your workout. This will provide you with the energy to push for that extra rep, or run that extra lap. 

Night: Also, it is best to stay away from any snacks about 2-3 hours before bedtime. A walk before you sleep can also help digest everything you consumed earlier.

DIY healthy snack recipes

These easy recipes will help you overcome hunger without the guilt of cheating on your diet.

Sprouts Chaat - A quick recipe that is both, a healthy snack for weight loss, and a treat for your tastebuds. You can make this filling snack following the recipe.

What you need:

1 cup boiled sprouts
½ cup finely chopped onions
¼ cup chopped tomatoes
¼ chopped cucumber
Red chilli powder
Chaat masala
Lemon
Salt

Instructions: Combine 1 cup of boiled mixed sprouts with finely chopped onion, tomato, and cucumber. Add red chilli powder, chaat masala, salt, and lemon juice to taste. Toss the mixture until well combined. Serve immediately and enjoy this quick and nutritious boiled sprouts chaat!

Roasted Makhana: This is a snack that you can make once and store for weeks, and consume in moderation. A simple recipe, it can be made in 5 minutes following the instructions below.

What you need:

1 pack uncooked makhana
¼ cup butter/ghee
Chaat masala

Instructions: Heat ghee or butter to a pan on low heat, and add makhana on top. Stir lightly for a few minutes until perfectly roasted, and sprinkle a generous amount of chaat masala, spreading it evenly. Store in air-tight container to enjoy it for weeks.

Snacking mistakes to avoid during weight loss

If consumed mindfully, snacks are not as harmful as people make them out to be. An average adult human needs 2000 calories a day, not accounting for any caloric deficits. It is imperative that you ensure that all your meals, snacks, and beverages fit into this 2000 calorie pool.

A bonus piece of advice, keep an eye out for the dressings, especially when eating outside. While a salad might sound like the healthiest thing in the world, the dressing may not be.

Incorporating snacks into different diets

If you want to have the best snacks for weight loss but follow a specific diet, fret not. Regardless of your diet plan, there is the perfect snack for you.

For people who follow a keto diet, paneer is a good option for a high-fat, high-protein snack that will surely aid to your diet. For people following a vegan diet, sprouts can be a great source of protein, and can be of major help if your plan is to build muscles.

Snacking and exercise: A balancing act

Exercise and snacking share a crucial link in enhancing overall health. Pre-workout snacks provide energy, while post-exercise snacks aid recovery. More importantly, healthy snacking does help one even mentally as a growling stomach is even demotivating in between a workout.

However, balance is key. Mindful snacking, aligned with fitness goals, prevents overindulgence. This dynamic interplay emphasises informed choices for a healthier lifestyle.

The bottom line

In a nutshell, finding the right snacks and staying active are key to a healthy lifestyle. As we discussed which snacks are good for weight loss, these 11 guilt-free snacks will help you not only curb your cravings but also support your weight loss journey. The best snacks for weight loss are best consumed in moderation, at the right time.

Remember, snacking and exercise go hand in hand, so make smart choices for an all-around healthier you. If you have any dietary restrictions, consult your doctor before making any alterations to your meals.

Frequently Asked Questions

What characteristics make a snack healthy and beneficial for weight loss?

Healthy snacks for weight loss exhibit a blend of crucial characteristics, focusing on nutrient density. A successful snack integrates a balance of carbohydrates, proteins, and fiber while steering clear of excessive added sugars and saturated fats.

How many calories should a weight loss-friendly snack typically contain?

Weight loss-friendly snacks typically fall within the 100 to 200-calorie range. This calorie bracket ensures that the snacks contribute to a caloric deficit, supporting weight loss goals, while simultaneously providing sustained energy and essential nutrients crucial for overall well-being.

How does portion control play a role in healthy snacking for weight loss?

Portion control plays a pivotal role in the realm of healthy snacking for weight loss. By restricting portion sizes, individuals can effectively manage calorie intake, foster mindful eating habits, and maintain a harmonious caloric balance.

Can snacking between meals prevent overeating and aid in weight loss?

The strategic inclusion of snacks between main meals serves as a preventive measure against overeating. This tactic helps stabilise blood sugar levels, mitigates excessive hunger, and fosters a sense of satiety. By curbing the tendency to overindulge during main meals, snacking emerges as a valuable tool in supporting successful weight loss efforts.

Is it better to snack on high protein or high fibre foods for weight loss?

The debate between high protein and high fibre snacks for weight loss is nuanced. Both categories offer distinct advantages. High protein snacks promote a prolonged feeling of fullness, aiding in appetite control. Simultaneously, high fibre snacks contribute to digestive health, regulating blood sugar levels. An optimal strategy involves incorporating a well-balanced combination of both high protein and high fibre snacks.