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Niche Topics ( Health and Fitness) is dedicated to help you lead a happy and healthy life. We provide the latest updates on nutrition, dieting, exercise, fitness, home remedies and natural cures for common illnesses, and other health-related topics. Get in shape with us and keep your body running at it’s peak!

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I have been on a low fat diet for about 2 months and managed to lose only 5 pounds so far. I skip breakfast and usually eat a salad and a bowl of clear soup for lunch. The problem is I often get really hungry between meals and need a snack to keep me going until dinner time. I would like to ask, what are good snacks to eat while dieting so that I won't ruin my weight loss goals? I am hoping to lose about 15 more pounds. Thank you. – Janice, Bristol.



What Snacks Can You Eat on a Diet?


what snacks can you eat when trying to lose weight

Hi Janice,

It's only natural to feel hungry in-between meals and look for snacks, especially when you don't eat breakfast and then have a salad and light soup for lunch.

Many dieters skip breakfast because they think that by not eating in the morning, they save calories. This isn't true. Skipping breakfast may actually wreak havoc on your weight loss progress. When you don't eat breakfast, you'll feel cranky and become ravenously hungry by mid morning and therefore more likely to overcompensate with a big lunch or unhealthy fat-ridden foods – donuts, cookies and chips – later in the day. Not a smart weight loss strategy.

If you're worried about carbs in common breakfast foods such as oatmeal, toast, pancakes, or sugary cereals, then munch on high protein foods like low fat cheese or an hard boiled egg, and wash it down with a cup of unsweetened green tea or coffee.

Protein is research-proven to benefit weight loss as it controls hunger and reduces appetite better than carbohydrates or fast. As you may already know, caffeine is a natural brain stimulant that can help you fight off sleepiness and fatigue, and increase your mental alertness. In my experience, I found that I've more energy to exercise harder and longer if I consume caffeine first. Don't forget, exercise is an equally important element of any effective and sustainable weight loss program.

For lunch, I'd suggest you eat something more substantial and healthy like chicken salad made with Greek yogurt instead of high fat mayo. Vegetable sushi hand rolls, or shredded skinless roast turkey breast wrapped in a whole wheat tortilla along with a cup of low fat broccoli slaw are great ideas for a healthy lunch.

I believe you can lose more weight in less time when you change eating habits. Try it out for a week and see if it helps you resist unhealthy snack cravings.

Knowing what foods to snack on when trying to lose weight is not enough. You should also be mindful of the portion sizes of food so that you won't overeat mindlessly and burst your calorie bank for the day.

Some seemingly harmless snacks like dried fruits and nuts are easy to over-snack and if you're not careful (when you eat them straight out of the container), they can quickly add hundreds of calories to your daily intake that may slow down your weight loss/fat loss progress.

I feel that portion-controlled snacks with less than 100 calories are great for those times when you're a little peckish and need to eat something to get you through your next meal. It doesn't have to be fat free; a bit of extra fat in a snack is good because fats help slow down digestion and sustain you for longer.

Here's a list of "healthy snacks to eat when dieting" that many of our weight-watching friends have found to be very helpful during those monstrous snack-attack moments. These healthy tide-you-over snacks will provide a boost of energy to refuel your body between meals while keeping you slim and comfortably satisfied. Feel free to tweak them according to your dietary needs but make sure to keep them to 100 calories or less.


What Snacks Can You to Eat Between Meals When Dieting?

1. 1 tablespoon almond butter, ¼ cup cherry tomatoes, 2 stalks celery.


2. ¼ cup blueberries with 2 tablespoons low fat plain yogurt and 1 tablespoon chopped pecans.


3. 1 small cup unsweetened chocolate soymilk or almond milk.


4. 5 almonds, ½ cup air-popped popcorn, 2 tablespoons dried cranberries


5. Chopped steamed broccoli or cauliflower florets with 1 ounce of crumbled feta cheese


6. 1 small baked potato with ½ cup salsa


7. French toast sticks (made from 1 slice wholewheat bread) with ½ cup unsweetened applesauce for dipping


8. 3 saltine crackers with ½ tablespoon natural peanut butter


9. 1 ounce smoked salmon on ½ mini bagel


10. 3 tablespoons of guacamole with ½ cup cucumber rounds



Fresh fruits that are not too sweet can also be a powerful tool for weight loss. Have an apple or orange. You can also eat plums, banana, grapes, watermelon, apricot, mangoes but watch out for portion sizes as these fruits contain more sugars and calories. Same goes for dried fruits like dates and raisins.




By Diane Hanson


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