Nowadays everyone wants to look fit and slim. People sweat for hours in the gym and control their diet, but still a big challenge comes up the habit of snacking. You have breakfast in the morning, you have a healthy lunch, but as soon as the afternoon ends or night time comes, hunger knocks again.
And at that time most people make mistakes like eating chips, biscuits, samosas, pizza, or packaged snacks. This is the moment that can spoil your entire weight loss efforts. But the good thing is that if you choose the right snacks, not only will your hunger be satiated, but you will also remain healthy and energetic.
In this article, we will discuss 6 such best low-calorie snacks, which have been endorsed by dieticians themselves. These snacks will fill your belly, will be yummy, and will also help you proceed on your way to lose weight.
Why are low-calorie snacks necessary?
Many assume that in order to lose weight, they personally need to stop snacking altogether. But, the reality is that healthy snacks can actually be good for you. Let’s take a look at why:
- Manages hunger– Eating smaller snacks at little intervals keeps you from overeating at the next large meal.
- Keeps your metabolism consistent– Having small amounts of food throughout the day consistently keeps your body burning calories.
- Keeps you from junk food– When you consume a healthy snack you will not reach for that burger or overly packaged food.
- Fuels energy– Snacks are a great source of energy for working adults, students, or any active individual.
- Promotes optimal eating habits– When you choose a good snack, your eating habits gradually improve.
Remember: Snacks should not always be a replacement for meals, but a supplement.
1. Greek Yogurt and Berries – A Combination of Protein and Antioxidants
The most complimented snack by dietitians is the Greek yogurt and fresh berry combination.
Why is it good:
- It contains a lot of protein, making the stomach full for a long period.
- It is extremely low in calories – around 60–70 calories per 100 grams.
- Berries such as blueberries, strawberries or raspberries are full of antioxidants, which are beneficial to the heart and for digestion.
How to eat:
- Take a half cup of unsweetened Greek yogurt.
- Top it with a handful of berries.
- You can also add 1 teaspoon of chia seeds or flax seeds if you want.
- If you prefer sweetness, you can also drizzle a little bit of honey on top.
Dietitian Tip: Never select sweetened yogurt. Flavored yogurt found in shops contains masked sugar.
2. Vegetable Sticks and Hummus – Healthy and Crunchy
Should you crave something crunchy, eat vegetable sticks and hummus instead of chips.
Why is it good:
- Carrots, cucumbers, capsicum are full of water and fiber. Even if you consume more of them, the calorie will be fewer.
- Hummus (chickpea, tahini, olive oil and lemon dip) offers protein and healthy fats.
- The pairing is so delicious that you will crave for it again and again.
How to eat:
- Slice carrot, cucumber, capsicum and celery sticks.
- Consume them along with 2–3 teaspoons of hummus.
- You can also add paprika or chili flakes on top to make the flavor stronger.
Dietitian Tip: Make an attempt to prepare hummus at home. This will be the control of the quality of oil and salt.
3. Apples and Peanut Butter – The Perfect Balance of Sweet and Salty
In case you are hungry for something sweet, this snack is ideal.
Why is it good:
- Apples are full of fiber and have fewer calories.
- Peanut butter offers healthy fats and protein.
- As a combination, this snack is delicious and satisfying.
How to eat:
- Slice a medium apple.
- Spread 1 teaspoon of natural peanut butter on each slice.
- Dust a pinch of cinnamon over it.
Dietitian Tip: Only use natural peanut butter with no added sugar or hydrogenated oil.
4. Air-Popped Popcorn – Guilt-Free Crunch
Most people believe that popcorn is junk food, but the actual fact is that oil-free and butter-free popcorn is an excellent snack.
Why is it healthy:
- 3 cups of air-popped popcorn contains just 90 calories.
- It is fiber-rich and will keep you full for hours.
- It is also crunchy and enjoyable to consume.
How to eat:
- Prepare 3 cups of plain popcorn.
- Add a pinch of black pepper, chili powder or a small amount of salt on top.
- You may add nutritional yeast for cheese flavor.
Dietitian Tip: Steer clear of movie-theater type butter or caramel popcorn. They contain plenty of hidden calories and fats.
5. Boiled Eggs – Small packet, big bang
If you want a high-protein snack, then a boiled egg is the easiest and best option.
Why is it great:
- One egg contains about 6 grams of protein and only 70–80 calories.
- It does not let you feel hungry for a long time.
- It also contains vitamin D, B12, and healthy fats.
How to eat:
- Peel 2 boiled eggs and add black pepper or chili flakes on top.
- If you want, put them on whole-grain crackers and eat.
- You can also eat them with vegetables.
Dietitian Tip: If you have cholesterol problems, eat only the yolk of 1 egg and include egg whites in the rest.
6. Nuts and Seeds Mix – Travel Friendly Snack
Nuts and seeds are calorie-dense, but if eaten in the right quantity, they are a great snack for weight loss.
Why are they good:
- They have a great combination of healthy fats, protein, and fiber.
- They can be easily carried anywhere.
- They are rich in magnesium, vitamin E, and omega-3.
How to eat:
- Mix a handful of almonds, walnuts, pumpkin seeds, and sunflower seeds.
- Lightly roast them to enhance the flavor.
- Store it in a small jar and carry it with you to the office or while travelling.
Dietitian Tip: Make sure not to eat more than a handful (about 30 grams) daily.
Bonus Snacks You Can Try
- Roasted Chickpeas – Both protein and crunch.
- Low-fat Paneer Shackles – Excellent vegetarian source of protein.
- Green smoothie – spinach, banana and almond milk.
- Dark chocolate (70%+) – in small amounts if you feel like something sweet.
1 Day Sample Snack Plan
- Morning time (after breakfast): Greek yogurt and berries
- Afternoon: Sticks of vegetables and hummus
- Evening snack: Air-popped popcorn or apple + peanut butter
- Night snack (if lightly hungry): 1 boiled egg or mixture of nuts-seeds
Common mistakes to avoid
- Consuming too many healthy snacks—If you eat too many nuts or peanut butter the calories are going up.
- Using packaged “reduced calorie” snacks—these snacks are usually high in sugar and salt.
- Cutting out snacks—This can lead to overeating later on at your next meal.
- Using too many toppings – honey, cheese, sauces—that can convert to a calorie bomb.
Conclusion
Weight loss doesn’t mean starving and not snacking anymore. It’s all about snacking smart. Greek yogurt and berries, vegetable sticks and hummus, apples and peanut butter, air-popped popcorn, boiled eggs and nuts-seeds mix these 6 snacks not only taste great but are also approved by dietitians.
If you incorporate them in the proper quantity in your regimen, your weight loss process will become easy and enjoyable.
FAQs:
What are low-calorie snacks?
Snacks that are nutrient-rich but low in calories, helping you feel full without adding extra weight.
How many low-calorie snacks should I eat in a day?
1–2 healthy snacks a day are usually enough to curb cravings between meals.
Why are low-calorie snacks good for weight loss?
They control hunger, prevent overeating, and keep your daily calorie intake in check.
