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The Best and Worst Snacks for Weight Loss

28. Oktober 2025

2 Min. Lesezeit

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Nutritionists agree that having a light snack within a meal plan is better than feeling hungry all of the time. Let’s look at how you can make the best snack choices when losing weight.

Wichtigste Erkenntnisse

Nutritionists agree that having a light snack within a meal plan is better than feeling hungry all of the time.
Good snack choices
Poor snack choices

Für wen das ist

Für alle, die Gewichtsabnahme über Gesunde Ernährung, Gesunder Lebensstil erkunden.

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Artikelautor

Dr. Natalie

Ernährungsberater und Diätassistent

Good snack choices

The main rule of snacking to keep in mind is that it is not a full meal — it is a "cheat" for the stomach, which will be given a normal meal a little later.

Bean Dip Beans are a cheap and tasty source of protein and fiber. Prepare a "spread" in advance: boil red or white beans, turn them into a puree, and add some garlic (or whatever herbs you like). You can eat this dip by dipping celery, carrots, bell peppers, or healthy crackers in it. Thanks to the protein and fiber, beans are very hearty, and a serving has a low number of calories.

Oatmeal Oatmeal has lots of fiber. It’s not just nourishing — it's also a detox for the gut. And oatmeal also lowers blood sugar levels, which reduces appetite. If you have oatmeal as a snack, you can have as little as ¼ cup. For natural sweeteners, add berries or chopped fruit.

Natural Yogurt One can of natural yogurt contains up to 24 grams of protein and only 80 calories. And protein is the perfect snack as you'll feel full for at least a couple of hours until your next meal. The main thing to check when buying yogurt is that it does not contain sugar, sugar substitutes, or sweeteners.

Cheese Low-calorie cheese is a lifesaver for those who love salty, fatty foods but want to lose weight. Eat a little bit to support your body with protein. A little bit is easy to digest, helps combat hunger, and does not result in excessive weight gain.

Nuts This includes almonds, hazelnuts, and walnuts. They have few carbohydrates but also contain useful polyunsaturated fatty acids that reduce blood cholesterol levels. It’s important to eat raw nuts and avoid any that are salted or fried. The optimal portion is 10–15 nuts. Nuts contain healthy fats that will allow you to maintain your weight and follow your diet.

Poor snack choices

Chips A serving of potato chips contains 200 mg of salt and as much as 10 grams of fat. Eating them will leave you thirsty and still hungry while exceeding your fat limit in 5 minutes. Avoid them at all costs.

Crackers Most crackers, like chips, are low in fiber and high in salt. Mini crackers also make it easier to eat more than intended without noticing it.

Muesli bars Sugar syrup is used to glue the granola bar together, turning it into an insulin spike. One bar contains 250 calories, and it only leaves you full for 30 minutes.

Cookies Many people think that sweet cookies are unhealthy, which is typically true. They often contain high amounts of sugar as well as butter, oil, and other fattening ingredients. One cookie can contain 100 calories or even more.

Cashew nuts Although they are tasty and enjoyable to snack on, cashew nuts are pure fat. Although 2 or 3 are fine, most people eat them by the handful. Try to avoid them and eat healthier nuts instead.

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