20 Healthy Snacks for Weight Loss

Snacking isn't inherently bad for weight loss — the type of snack matters far more than the fact that you're snacking at all. Snacks built around protein and fiber tend to be more filling per calorie than refined-carb snacks.

Protein-forward snacks

Greek yogurt, cottage cheese, a hard-boiled egg, or a small handful of edamame all deliver protein with relatively few calories, helping curb hunger until your next meal.

Fiber-forward snacks

An apple with a tablespoon of peanut butter, air-popped popcorn, carrot sticks with hummus, or a small bowl of berries add volume and fiber that slow digestion and support fullness.

Snacks to plan ahead for

Pre-portioning nuts, cutting vegetables in advance, or keeping single-serving yogurt cups on hand removes the friction that leads to reaching for whatever's fastest — usually the least helpful option for a weight-loss goal.

A simple rule of thumb

Pairing a protein or fat source with a fiber source (like apple and peanut butter, or veggies and hummus) tends to be more satisfying than eating either alone, and helps prevent the blood sugar spike-and-crash that leads to snacking again soon after.