Hunger can be one of the major hurdles that stand between you and your goals of losing weight. Even after you have eaten a healthy lunch, you might experience hunger after a few hours, which would compel you to eat something else. However, this is where a healthy snack can help you out. Not only should a healthy snack contain fewer calories, but also provide you with protein or healthy fat to satiate you. There is no need for you to purchase those costly weight loss foods in order to get some snacks. Some simple foods can serve as very healthy snacks for you, such as boiled eggs, roasted chana, fruits, curd, makhana, and sprouts.
What Should Make a Snack Ideal for Losing Weight?
The ideal weight loss snack would help regulate hunger without taking in many more calories into the body. Foods with protein and fiber are particularly helpful since they help to feel fuller. For instance, while eating an apple alone is fine, one can choose to have it with some peanuts to feel even fuller. The same applies to the curd; one can eat it together with some fruits or seeds to feel fuller. One does not necessarily have to snack at snack time if one feels no hunger pangs during meal times.
15 Healthy Snack Foods for Weight Loss
| Snack | Why it can keep you full | Easy portion idea |
|---|---|---|
| Boiled eggs | Protein-rich | 1–2 eggs |
| Roasted chana | Protein + fibre | Small handful |
| Greek yogurt/curd | Protein + calcium | 1 small bowl |
| Apple + peanuts | Fibre + healthy fats | 1 apple + small handful |
| Makhana | Light and filling | 1–2 cups roasted |
| Sprouts chaat | Protein + fibre | 1 small bowl |
| Guava | Fibre-rich fruit | 1 medium guava |
| Paneer cubes | Protein | Small serving |
| Roasted chickpeas | Protein + fibre | Small handful |
| Cucumber + hummus | Fibre + protein/fat | 1 bowl |
| Cottage cheese/curd bowl | Protein | 1 small bowl |
| Fruit + seeds | Fibre + healthy fats | 1 serving |
| Air-popped popcorn | High-volume snack | 2–3 cups |
| Moong chilla | Protein + fibre | 1 small chilla |
| Unsweetened lassi | Protein + hydration | 1 glass |
1. Boiled Eggs
Boiled eggs can be one of the simplest healthy snack options. You can get enough protein, and that helps you to stay satisfied in between meals. In addition, it is very simple to cook them ahead of time. It will not be difficult for you to have boiled eggs along with cucumber or tomato. Sprinkle some black pepper or chaat masala, but do not make it high in calories. Do not include butter, mayonnaise, or cheese in your snack. Make sure that if you carry boiled eggs to your workplace, they must be kept in the refrigerator.
2. Roasted Chana
Roasted chana is an economical, simple, and portable snack food. Protein and fibre content makes it very filling as compared to other packaged snacks. Make sure that you keep only a small quantity of chana in the box rather than consuming straight from the packet. Chana can be combined with some pieces of cucumber, tomato, and lemon when you wish to have something different.
3. Greek Yogurt or Curd
Curd can work as a nutritious snack that will provide you with refreshment and satiety. Greek yogurt often has higher protein content than regular curd, but it depends on a particular brand of the product. You can add berries, an apple, guava, or any other fruit you like. You can also include some seeds as long as their caloric value corresponds to your goals. It would be better to consume plain or unsweetened curd or yogurt rather than those that have additional flavorings and therefore a lot of added sugar.
4. Apple With Peanuts
An apple will give you fiber and natural sweetness, while peanuts will provide protein and fat, thus forming a much more nutritious snack compared to candies or cookies full of sugar. There is no need for many peanuts. A small handful should be enough. This is a very practical snack since it is easy to carry an apple around and peanuts do not require refrigeration.
5. Roasted Makhana
The roasted variety of makhana has gained immense popularity as it is light and easy to roast at home by adding some minimal seasoning. However, do not think that makhana is a miracle weight-loss product. It can easily turn out to be caloric if you roast it using too much ghee and oil. Keep your portions moderate and resist the urge to snack from a big bowl in front of the TV or while working.
6. Sprouts Chaat
Sprouts can provide you with a healthy and satisfying snack option. Moong sprouts may be combined with cucumber, tomato, coriander, and lemon. This mixture will give you protein, fiber, and veggies, which is a far healthier option than fried snacks. For those who care about food safety, it is recommended to slightly cook or steam your sprouts instead of consuming raw. Store ready-to-eat sprouts in the refrigerator.
7. Guava
Guava is a basic fruit that can be used quite effectively as a healthy snack. It contains fibre and is also naturally sweet, hence helping during sugar cravings. It can be eaten simply, or you could add some black salt and lemon. In case the fruit itself does not make you feel full, you could include some nuts/ seeds with it.
8. Cubes of Paneer
Paneer is a rich source of protein and is quite filling as well. Take a small quantity of paneer and cut it into cubes, and then sprinkle some black pepper/ herbs or chaat masala over it. However, paneer itself can be calorie-dense depending upon the type; hence, portions are important in case of weight loss. In case of a low-calorie snack, you could combine a small quantity of paneer with cucumber or other vegetables.
9. Roasted Chickpeas
Another great snack providing both protein and fiber is roasted chickpeas. They can be stored in a jar at work and used in case hunger strikes unexpectedly. It is better to choose unflavored or lightly salted products, as many other types contain a lot of sodium and may even have extra oil added.
10. Cucumber With Hummus
Cucumber is almost pure water and contains fiber, while hummus is basically made of chickpeas, so it can provide protein and healthy fats. Cut cucumber into sticks and serve them with some hummus as a dip. This option is recommended for those who want a crunchy snack, but not chips.
11. Simple Curd Bowl
A quick curd bowl can be prepared using simple curd along with some fruit and a few seeds. This will provide you with the required protein, fiber, and healthy fats. At the same time, it might even act as a healthy snack rather than just the fruit alone.
Don’t use much honey, sugar, or sweet toppings in case weight loss is your primary objective.
12. Fruit With Seeds
Fruit can act as a healthy snack itself. However, you can use some chia, pumpkin, or flax seeds for added benefits. Seeds are calorie-dense due to the presence of fats and other nutrients. Thus, a small quantity is sufficient. For example, you can use a couple of teaspoons of seeds in a bowl of fruit or curd.
13. Air-Popped Popcorn
Popcorn can actually be a healthy snack if it is prepared in a simple manner. It gives you volume, so that you can consume a bowl of a decent size without having too many calories. The issue lies in the ingredients used for preparation. Lots of butter, oil, caramel, or even cheese can instantly make your popcorn a very caloric snack. Pick air-popped popcorn or use minimal oil.
14. Moong Chilla
A snack like moong chilla can actually be satisfying enough, due to its protein and fibre content. You can prepare a small-sized chilla using moong dal soaked and ground, and add some vegetables like onions, tomatoes, coriander, or spinach. Make sure you use minimal oil while preparing. It can also serve as a light breakfast option if you need something more substantial than a regular snack.
15. Unsweetened Lassi
Unsweetened lassi can be a great choice of snack on a hot day, as it adds up fluid, protein, and calcium to your body. Don’t pick lassi that is overloaded with sugar.
Healthy Snacks Versus Typical Problems of Losing Weight
It is not always about what you snack on but how you snack on it. For instance, nuts are healthy, but consuming them while doing work through several handfuls could result in an intake of excessive calories. Likewise, makhana could make a good choice for a snack, but consuming too much ghee with it would mean different calories.
| Common mistake | Better approach |
|---|---|
| Eating directly from the packet | Take one portion into a bowl |
| Choosing sugary yogurt | Choose plain or unsweetened yogurt |
| Adding lots of oil | Use a small amount |
| Eating because you are bored | Check if you are actually hungry |
| Skipping protein | Add eggs, curd, chana or another protein source |
| Drinking sugary beverages | Choose water or unsweetened drinks |
When Should You Have a Snack?
There is no rule about how many snacks should be consumed by everyone. If you are really hungry and you think a planned snack will help you avoid overeating, then go for it. However, if you are not really hungry, then do not force yourself to have a snack just because it’s time for one. In cases of having a longer break between meals, snacks may come in handy. In case you have lunch at 1 PM and dinner at 8:30 PM, a protein-based snack will work wonders.
How to Stop Over-snacking?
The simplest way to stop over-snacking is not to eat food directly from the packaging. Also, keep healthy food in your view so that you do not grab unhealthy food like biscuits and chips when you are tired from work. Keep roasted chana, fruit, or some nuts ready to munch on. Water consumption is very important since sometimes it happens that you confuse hunger with thirst, even though the two are entirely different things.
Are Healthy Snacks Really Useful for Weight Loss?
Yes, but the act of snacking doesn’t lead to weight loss. Weight loss is determined by the balance of energy in the long term. When snacking adds up to a lot of extra calories in addition to your regular meals, any food will be a barrier to weight loss, even healthy snacks. A proper snack should be helpful for dealing with hunger and maintaining the whole diet regimen. For instance, swapping out a bag of chips and a sweet drink for some fruits and curd can decrease the number of calories you consume.
