10 Diet Snacks That Help Lose Weight

Snacking while dieting isn’t always off-limits. In fact, choosing nutritious snacks can help you feel full longer, prevent overeating, and assist in weight loss.

Healthy diet snacks should be low in calories and rich in nutrients like protein, vitamins, and minerals. These nutrient-dense snacks can curb hunger, prevent overeating, and ensure you get the necessary nutrients.

However, it’s essential to choose the right types and portions of snacks to achieve your weight loss goals.

Nutritious Diet Snacks

When selecting snacks for dieting, avoid processed foods or fried items. Here are some healthy snack options to help you lose weight:

1. Nuts

Nuts are an excellent diet snack because they contain healthy fats, protein, and fiber. They are filling and nutritious.

Even though nuts are high in calories, studies show that eating them in moderation can help with weight loss. Popular nuts for snacking include peanuts, almonds, cashews, and pistachios.

2. Seeds

Seeds are rich in fiber, healthy fats, and antioxidants. They also provide essential minerals like iron, calcium, magnesium, and phosphorus. Good seed options include sesame seeds, flaxseeds, sunflower seeds, pumpkin seeds, and chia seeds.

3. Fruits

Fruits make a healthy and satisfying diet snack. They provide vitamins, minerals, and fiber, which can help prevent constipation.

For weight loss, opt for low-carb fruits like watermelon, melon, pineapple, and strawberries.

4. Vegetables

Snacking on vegetables can aid in weight loss by keeping you full longer and supporting digestive health.

Vegetables are low in calories but high in fiber and packed with essential vitamins and minerals. Choose low-carb vegetables like spinach, cauliflower, bell peppers, broccoli, mushrooms, kale, cucumbers, and green beans.

5. Boiled Eggs

Boiled eggs are a practical and healthy diet snack. High in protein, they help you stay full longer and prevent overeating.

Eggs are rich in vitamin D and minerals, supporting bone and muscle health, as well as the health of your eyes, heart, and brain.

6. Yogurt

Yogurt is a great diet snack and a healthier alternative to ice cream. It’s an excellent source of protein, calcium, and probiotics, which help keep you full longer.

7. Oatmeal

Oatmeal can be a delicious diet snack and a carbohydrate substitute. It can be prepared hot or cold.

Compared to other cereals, oatmeal has higher protein and fiber content, making it ideal for weight loss programs.

8. Popcorn

Popcorn is high in fiber and low in calories, making it a great diet snack. A cup of popcorn contains only about 33 calories. It can be more filling than potato chips with the same calorie count.

To get these benefits, make your popcorn at home. Store-bought popcorn often contains added sugar and salt, increasing its calorie count.

9. Tofu

Tofu is a protein-rich snack that also provides fiber, calcium, iron, omega-3, and antioxidants. It’s low in calories, carbohydrates, and saturated fats, making it a good diet snack.

For a healthier option, prepare tofu by steaming or boiling it.

10. Sweet Potatoes

For a more filling diet snack, choose sweet potatoes. They are low in calories and fat but high in fiber. Sweet potatoes also contain vitamins and minerals like vitamin B, C, calcium, iron, magnesium, potassium, zinc, and phosphorus.

Cook sweet potatoes by steaming or baking for a healthy diet snack.

Sample Diet Snack Recipes

Many diet snacks like seeds, fruits, and vegetables can be eaten directly. However, they can be more enjoyable when turned into tasty treats.

Spinach Chips

Spinach is mostly fiber, making it filling. It’s fat-free, cholesterol-free, and rich in vitamins and minerals like vitamins C, K, potassium, iron, magnesium, and folic acid.

Here’s how to make spinach chips:

1. Prepare 2 teaspoons of lime juice, ½ teaspoon of salt, 2 tablespoons of olive oil, and 8 bunches of fresh spinach leaves (avoid young leaves).
2. In a large bowl, mix spinach with olive oil until each leaf is coated.
3. Sprinkle spinach with salt and lime juice, and mix well.
4. Place the leaves on a baking sheet lined with parchment paper, and bake at 135°C for about 30 minutes. Let cool before serving.

Oatmeal Yogurt

Combining the goodness of oatmeal and the deliciousness of yogurt is perfect for a sweet, cold, and filling snack. You can make overnight oats for breakfast or a tasty snack.

Here’s how:

1. Mix ¼ cup (25g) of oatmeal, ¼ cup (70g) of yogurt, and 60 ml of low-fat milk in a container.
2. Add fruit pieces or seeds for extra nutrition and flavor.
3. Cover and refrigerate overnight.

To ensure successful dieting, combine these snacks with a balanced diet and regular exercise.

If you’ve tried diet snacks, healthy eating, and exercise but haven’t seen significant weight loss, consult a doctor or nutritionist for a diet plan tailored to your needs, especially if you have specific health conditions.