The best snacks for weight loss
1. Almonds:
Nuts are a great healthy snack. And even though they're high in fat, you don't need to avoid them if you're trying to lose weight. One study found that people who chewed almonds thoroughly (up to 40 chews) felt full longer than those who chewed the same amount of nuts fewer times. Plus, almonds deliver filling fiber, protein and healthy fats. A serving of almonds, one ounce or 23 almonds, has 164 calories, 4 grams of fiber and 6 grams of protein.
2. Grapefruit:
You don't need to go on a grapefruit diet to reap the health benefits of this ruby fruit. A whole grapefruit has about 100 calories and 4 grams of fiber. Not to mention, it delivers 100 percent of women's vitamin C needs for the day. That's a lot of nutrition packed into this tart citrus fruit (see other powerful health reasons to eat more grapefruit).
3. Chickpeas:
Keep chickpeas in the pantry. They have a meaty texture and a nutty flavor along with plenty of satiating fiber and a little protein—perfect when you're watching your weight. Try roasting them for a crunchy snack that packs up easily.
1/2 cup of chickpeas has about 100 calories, 5 grams of protein and 5 grams of fiber.
4. Grapes:
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Toss grapes in the freezer for an easy snack. Because they're sweet and you savor them individually and slowly, you'll get a lot of satisfaction for just a handful of calories.
Even though grapes are high in sugar for fruit (see our ranking of fruits from lowest to highest carb here) they are a great way to naturally satisfy your sweet tooth. 1 cup of grapes has about 100 calories.
5. Chocolate:
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Losing weight doesn't mean giving up the foods you love. Believe it or not, giving yourself little treats may be the secret to losing weight—for good. Aiming to be "too good" sets you up to fail and doesn't allow you to fully enjoy your foods.
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. Remember, if you have both—that's OK too. Don't beat yourself up. Just enjoy ahealthy breakfast tomorrow.
6. Popcorn
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Popcorn is high in fiber and even delivers a little protein. A 1-ounce serving (about 3 cups) of air-popped popcorn has 4 grams of fiber, almost 4 grams of protein and clocks in at 110 calories. This combination makes it a snack with staying power. Popcorn is actually a whole grain and 3 cups is a huge serving—especially when you compare it to other crunchy, salty snacks like chips. Many companies are making bagged popcorn, see our favorite healthy popcorn picks.
7. Yogurt:
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Use snacks to fill nutritional gaps. Choose those that provide calcium and fiber—two nutrients that people often skimp on. Yogurt with fruit delivers calcium and fiber, plus protein and gut-healthy probiotics. Choose plain yogurt and add your own fruit for natural sweetness and fiber. Flavored yogurt often delivers lots of added sugar and extra calories. Whole milk and low-fat plain yogurt are healthy choices too. Newer research on dairy has debunked the myth that fat free is healthiest. If you're looking for even more of a protein boost in your yogurt snack, Greek yogurt has almost double the protein compared to regular.
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