To lose weight, most of us concentrate on eating only three major meals (breakfast, lunch, and dinner). But the actual issue arises when you feel hungry in between. When working in the office in the afternoon, or while watching television at night, suddenly you get a craving to eat something.
In that case, we tend to eat potato chips, biscuits, or salty or sweet things. This ruins our weight loss process. But the best thing is that feeling hungry does NOT mean you have to eat junk food. You can eat healthy, delicious, low calorie snacks if you want to.
These snacks not only provide fullness, but energy, protein, and nutrients your body needs! We will be covering 5 healthy, low calorie snacks that are easy to prepare and help you lose weight. We will also discuss why they are effective, how to make them, and some tips from the experts about incorporating healthy snacking.
Why are low calorie snacks necessary?
When we think of losing weight, the first thing we think about is needing to eat less. But that simply is not true. If we wait and stay hungry for a long time, the body becomes fatigued and eventually you will eat more. The best way to eat is eat healthy small snacks in between meals.
They are helpful because:
- Hunger pangs are managed—snacking on healthy food stops you from overeating during primary meals (like lunch or dinner).
- Metabolism is active—having food in small intervals keeps the body burning calories all day.
- Nutrition is balanced—snacks include fiber, protein, and vitamins, which keep your body in shape.
- Weight loss becomes manageable—you never feel deprived of food; thus, the diet turns out to be longer.
In a sense, healthy foods are fuel breaks for your body that keep you energized all day long and help you avoid junk food.
1. Roasted Chickpeas – Crunchy and Rich in Protein
If you are ever looking for something salty or crunchy to munch on, look no further than roasted chickpeas! A much better options than potato chips or pakoras because they are way healthier.
Why beneficial?
- Chickpeas are a plant-based protein; and will keep you feeling full for a longer period of time.
- Chickpeas are high in fibre; fibre is good for your gut and helps curb your appetite.
- Chickpeas are a very good source of protein and essential minerals like iron, folate, and magnesium.
How to make?
- Rinse chickpeas bringing to a boil and letting it soak overnight, boil the next morning.
- Combine with a little olive oil, salt, turmeric, and paprika (or cayenne).
- And roast in the oven or air fryer until golden brown.
Practical Tip:
Make them ahead of time in an airtight container. When you are feeling hungry at the office, traveling, or watching TV, you can snack on these healthy alternative.
Calories: Approximately 120–150 kcal per half cup.
2. Greek Yogurt and Fruits – Creamy and Healthy
When we want something sweet and we do not want ice cream, Greek yogurt and fruit are a great choice.
Why beneficial?
- Greek yogurt has protein and probiotics which provide a full feeling and promote good gut health.
- Fruits such as strawberries, blueberries, apples, or bananas add natural sweetness and fiber.
- Blood sugar is maintained so you don’t feel overloaded and suddenly tired and cranky.
How to make?
- Use a bowl of plain unsweetened Greek yogurt.
- Add fresh sliced fruits.
- Top it with chia seeds or flax seeds.
Practical Tip:
If you like a little sweetness, you can always add a touch of honey or sprinkle food cinnamon powder.
Calories: Approximately 100 – 120 kcal per serving.
3. Vegetable Sticks with Hummus – Crunchy and Creamy
This is one of the best healthy snacks that relishes the crunch of veggies and creamy texture of hummus.
Why beneficial?
- Vegetables such as cucumber, carrot, and celery are rich in water and low in calories.
- Hummus (chickpeas and sesame seeds) is rich in protein, fiber, and healthy fats.
- Light but full when consumed together.
How to make?
- Slice cucumber, carrot, and celery into thin sticks.
- Serve them with 2–3 tablespoons of hummus.
- Add bell peppers and cherry tomatoes if you want.
Practical Tip:
Cut vegetables in advance and refrigerate. Whenever you are hungry, simply open the box and munch.
Calories: approximately 80–100 kcal per serving.
4. Air-popped popcorn – light and guilt-free
When you hear the word “popcorn”, you probably think of buttered and caramelized popcorn from the films, but real air-popped popcorn is a super healthy & a low-calorie snack.
Why beneficial?
- Popcorn is a whole grain and is a high fiber food.
- Air-popped popcorn (made with no oil or butter) is extremely low in calories.
- It makes for the perfect crunchy snack with a light hunger pang.
How to make?
- Place the kernels into the air-popper machine and pop.
- You’re welcome to add salt, pepper, or paprika for some flavor.
- Do not add butter or caramel.
Practical Tip:
You can make it a still tastier snack by adding oregano or chili flakes.
Calories: Approx 30 -35 kcal per cup.
5. Apples and Peanut Butter – Sweet and Nutritious
Sometimes you want a sweet and satisfying treat. At this time, peanut butter on apple slices is a great option.
Why beneficial?
- Apples are a great source of fiber and antioxidants which help you feel full.
- Peanut Butter is a great source of healthy fats and protein which gives a great amount of energy for an extended period of time.
- It satisfies your sweet tooth, and that too without any remorse.
How to make?
- Slice an apple into thin pieces.
- Spread 1 teaspoon natural peanut butter on each slice.
- If desired, sprinkle some cinnamon powder over it.
Practical Tip:
Always use natural peanut butter with no added sugar or hydrogenated oil.
Calories: Approximately 150 kcal per serving.
Expert Tips for Smart Snacking
- Portion control—If you consume too much of healthy snacks, the calories will be on the rise.
- Eat consciously—we usually eat more when watching TV or mobile. Eat consciously and stop when satisfied.
- Drink adequately—sometimes hunger is mistaken for thirst. Have water before a snack.
- Have healthy snacks in meetings—usually biscuits or samosas are offered in the office. Have your healthy snacks with you.
Habits that promote weight loss
Not just snacking, but developing these practices is significant:
- Balanced diet – Incorporate whole grains, pulses, curd, green vegetable, and fruits.
- Regular exercise – 30 mins of walking or light exercise every day can burn calories.
- Good sleep – Lack of sleep will make sweets and fried food more appealing.
- Control stress – It leads to emotional food choices – do yoga and meditation.
Conclusion:
While decreasing food consumption is part of losing weight, other factors include: eating the right foods and eating the right foods at the right time. Healthy snack options are roasted chickpeas, yogurt and fruit, cut up veggies and hummus, popped popcorn, and apple slices and peanut butter to satiate the cravings and provide needed nutrition.
These snacks help you shed weight without feeling hungry. To add to this, they are cheap, easy to prepare, and yummy.
FAQs:-
What are the best low calorie snacks for weight loss?
Snacks like roasted chickpeas, fruit slices, vegetable sticks with hummus, yogurt, and popcorn are great low-calorie options.
Can I eat fruits as low calorie snacks?
Absolutely! Fruits like apples, oranges, and berries are naturally low in calories and high in fiber.
Can low calorie snacks replace full meals?
No, they’re meant to complement meals, not replace them, as snacks alone may not provide complete nutrition.
