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The Best 10 Snacks for Weight Loss, According to Science

Updated: Nov 4, 2022

Although it’s possible to lose weight without changing your eating habits, when it comes to long-term weight loss and health, you’re better off making healthier choices about what you eat on a daily basis. That doesn’t mean you can’t indulge every once in awhile; just make sure you’re choosing healthy snacks most of the time and following these general rules for how to lose weight and keep it off in the future.

Nutrient-Rich Foods

People who eat a diet rich in fruits and vegetables are leaner than those who don’t. This is partially because these foods are naturally filling and high in nutrients like fiber and water. By eating nutrient-rich foods regularly, you’ll ensure your body has access to a steady stream of nutrition that can keep you feeling full longer. Foods like avocados, green leafy vegetables (like spinach or kale), broccoli and beans all fit into this category.

Protein Powders

A lot of people associate protein powders with bodybuilders. But they’re not just used by people trying to build muscle; protein powders are also a great way to fill out your diet if you don’t have time for an actual meal. Here are some quick ways protein powder can aid in weight loss: You can mix it into water and enjoy as a snack or smoothie on-the-go.

Fruits and Vegetables

People who eat more fruits and vegetables tend to weigh less. We’re not just talking about chips and dip here—fruits and veggies are rich in fiber and nutrient-rich compounds that can help you shed pounds by making you feel fuller longer (7). For example, eating half a cup of cooked broccoli and 3⁄4 cup of carrots will make you feel fuller than drinking half a cup of milk. Here are other ways fruit can help you lose weight without dieting.

Low-Calorie Beverages

Research has found that a diet of beverages—water, green tea, and unsweetened coffee and tea—can help people lose weight. A study in The American Journal of Clinical Nutrition found that making these low-calorie drinks part of a calorie-reduced diet helped overweight adults shed 17 pounds over 12 weeks. The water you drink counts toward your daily fluid intake requirement. Your body needs between 8 and 10 cups (64 to 80 ounces) per day.

Canned Soups

Ready-to-eat soup might not seem like a healthy choice but if you pick one that’s packed with protein and veggies, it can be an excellent between-meal snack. Make sure you read labels and get low sodium options because high levels of salt can hinder weight loss success.

Yogurts and Smoothies

A spoonful of plain yogurt may not be quite as satisfying as a creamy bowl of ice cream, but you’ll still feel fuller longer with less total calories. Protein-rich Greek yogurt packs 20% more protein than regular fat-free varieties. Add fresh fruit and some granola to get an even bigger boost in satiety; either way, these are great snacks if you have trouble stopping at one serving. Look for low-sugar or sugar-free varieties when possible.

Granola Bars

Store-bought granola bars are often full of sugar and low in protein. But homemade granola is an easy way to get a delicious snack that’s high in fiber and antioxidants. It only takes five minutes to whip up a batch!

Energy Bars

If you are going to eat a bar as a snack or meal replacement, look for one that is low in sugar and high in protein. Many energy bars have an adverse effect on insulin levels and blood sugar. Instead of reaching for candy or a sugary bar after lunch or dinner, try eating an energy bar or protein-rich food such as cheese or nuts. This can keep you satisfied until your next meal while also curbing cravings and maintaining blood sugar levels.


The snack that won’t cause your pants to fit tighter has a lot of nutritional value. It has 70 percent less fat than potato chips and is high in fiber, so you will feel full sooner. A serving of air-popped popcorn can also keep you busy while watching your favorite movie at home or during a commercial break. However, make sure you only use real butter when popping as fake alternatives add too much oil to it and make it unhealthy.

Q-9 SuperFood Quinoa Puffs

These puffs are a naturally gluten-free alternative to chips. Deliciously crunch, gluten-free, heart-shaped Quinoa Puffs come in 4 delicious varieties: Classic Ranch, Spinach Parmesan, Zesty Chili Lime and White Cheddar. Low in sugar and cholesterol, gluten-free, non-GMO, kosher, vegetarian and made with certified organic Quinoa, Q-9 SuperFood Puffs excel in the better-for-you snack category. Each bag contains just 80 calories. That means you could eat plenty of these puffs and still have fewer calories than most potato chips out there!

Never fried or greasy, they're healthy and loaded with flavor, a hit with kids and adults alike!

Learn more about Q-9 Superfood by Mother Earth’s Snack

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