Here's how to still enjoy snacks when you're trying to lose weight
Most of our days are broken up with three meals: breakfast, lunch and dinner. However, the hidden hero of our busy, working lives has to be the humble snack. The perfect grab-and-go option, favoured by parents, workers, students, and more, snacks play an integral role in our lifestyles and diets.
A study by Glanbia Nutritionals found ‘UK consumers eat a savoury snack most days of the week (5.6 times per week), compared to sweet packaged snacks, which are consumed almost every day (6.2 times per week).’
Despite our love for a quick munch, the narrative surrounding snacking is largely negative. Full of myths and fearmongering, diet culture often makes us believe snacking is the sole cause of weight gain, which couldn’t be further from the truth.
We’ve asked nutritionists and doctors to share their thoughts when it comes to snacking and to provide some tasty, nutritious alternatives. These snacks will enable you to eat throughout the day while keeping your calories in control and filling your body with all the nutrients it needs.
The rise of ‘snackifaction’
‘Snacks often fall into the 'guilty pleasure' category, but in clinical practice, they serve a clear role - especially when blood sugar fluctuates or appetite peaks too far from a proper meal.’ Licensed Naturopathic Doctor and Founder of Young Naturopathic Centre for Wellness, Dr. Renee Young, explains.
‘Well-chosen snacks help the body stay in balance. They fill nutrient gaps and offer a short pause that can reset energy and mood before the next demand rolls in.’
Snacks are often a lifeline in the modern world, where busy lives, long commutes and family responsibilities leave us with little time to sit down and eat three square meals a day. Snacks keep our energy levels high, our appetite in check and specific snacks can even boost our dopamine and serotonin levels.
However, there are two main issues with snacking in the modern world. The first is that the options marketed to us for convenience are often ultra-processed and have little to no nutritional value. Yet we love them. A study by FMCG Gurus found that the snacks UK consumers reached for most were chocolate (88%), crisps (81%), and biscuits/cookies (75%).
While these sugary delights can be enjoyed as part of a healthy, balanced diet, they shouldn’t be consumed as an everyday snack. ‘Problems arise when snacks skew heavily toward sugar or processed starch,’ explains Renee. ‘These create fast glucose spikes that crash within the hour, leaving people more tired and more hungry than before.’
‘This cycle often builds hidden inflammation, raises cortisol, and increases fat storage around the middle. Snacks that drive recovery and attention should never leave someone foggy or irritable fifteen minutes later.’
It’s also important to check the packaging of the so-called ‘healthy snacks’ marketed towards us in the supermarket and on social media. Superintendent pharmacist Ana Carolina Goncalves explains, ‘With all foods that are touted as good snacks, it’s really important to study their packaging and ingredients carefully, as they often contain hidden sugars and additives even while being marketed as ‘diet’ foods.
A good example of this is popcorn: while it is often written about in the media as being a weight loss aid to satisfy cravings, many of the store-bought versions contain large amounts of butter, oil, salt or sugar, making them very easy to overeat.’
Apps such as the NHS Food Scanner are designed to help you make more informed choices when it comes to supermarket snacks. Scan the barcode on your item, and the free app will show you the item's nutrition levels and a healthier alternative.
It’s all about ‘girl dinner’
Another issue with modern-day snacking is that many people use snacks to replace meals. Not only does this pose the risk of malnourishment, it’s also easier to exceed the healthy calorie limit, meaning you’re eating more than you would during three meals.
A shocking study by Euromonitor International found ‘in the US, the percentage of residents replacing meals with snacks has risen from 14% in 2023 to 17% in 2024, marking a growth of 3%. The UK has also seen a notable increase, with the proportion of adult residents replacing meals with snacks rising from 10% in 2023 to 13% in 2024.’
While this percentage may seem low, the growing popularity of ‘girl dinner’ on social media may mean more and more people are turning away from full meals. These snack-like meals are fun and tasty on occasion, but when eaten regularly, they come with risks that are more dangerous than simply gaining weight.
The risks of snack-like meals
- Lacking essential vitamins, minerals and fats due to the foods chosen
- Increased portion size due to low protein
- Risk of disordered eating and perpetuating restrictive, harmful diet culture
Snacks should be nutritious food items which supplement your three meals a day. They should not be an alternative to your meals, and they should be packed with protein and fibre to help you maintain a sustained energy level all day long.
Healthy snacking tips from a nutritionist
Emma Thornton is a qualified nutritionist specialising in areas including digestion, metabolism and hormone balance. Here are her five snack hacks to ensure you keep your diet balanced.
- Have appealing snacks on hand! Be prepared in the week ahead with your food shop, or food prep, and have snacks available that you enjoy.
- Chew thoroughly. Snacks will go a longer way if you are able to consciously chew them thoroughly. Chew at least 20 times per mouthful, and this will let your snack of choice go further, without leaving you feeling unsatisfied or like you need to reach for more.
- Don’t buy unhelpful options. Processed snacks can be high in refined carbs (sugar), poor quality fats and salt which could leave you craving more. If you don’t have them within grabbing distance, you can’t be tempted.
- If cravings or temptations for snacks crop up, try having a glass of water first. Sometimes we can mistake hunger for thirst, and most of us are at risk of being dehydrated, so this wouldn’t do any harm anyway, even if you then discovered you were still a little peckish afterwards.
- Try to eat nutrient-dense meals as a rule, and add in a multinutrient if necessary. Some theories suggest that certain cravings cropping up throughout the day could also be linked to nutrient deficiencies. Try to keep your nutrient intake topped up to help rule this scenario out. Cooking as much as possible using fresh ingredients is the best way to pack nutrients into your diet. Nutrients are lost during processing and often aren’t put back into the end result, and even if nutrients are re-added, they won’t be in their most natural, food-state form, which your body reacts best to.
12 low-calorie snacks for every craving
We asked Emma Thornton and superintendent pharmacist Ana Carolina Goncalves to share 12 nutritious and low-calorie snack alternatives to help you munch more mindfully.
All these snacks are under 100 calories but, more importantly, are rich in vitamins, minerals and proteins, designed to keep you fuller, for longer. Let’s start with the savoury stuff…
1. Dried Seaweed
- Dried seaweed pack, 4 sheets: 24 calories (approx)
Seaweed is recognised for its benefits to gut and thyroid health, as well as its effectiveness in supporting weight management. Dried seaweed packets make particularly good snacks as they’re low calorie, easy to transport and have a delicious salty crunch.
‘Seaweed is an excellent source of iodine. Iodine is required to make both T3 and T4 and is therefore crucial for a healthy metabolism,’ Emma explains.
‘In addition to iodine, seaweed such as kelp or bladderwrack is extremely nutritious and is rich in a range of minerals including selenium, zinc, magnesium, iron, potassium, copper and calcium, plus vitamins A, B, C, D and E.
‘Selenium, alongside iodine, is especially important in the conversion of T4 into T3. Vitamin C and the B vitamins found in seaweed are particularly important for actually transporting iodine into your thyroid cells so it can be put to good use.’
Swap: Pick up a packet of dried seaweed instead of your usual packet of crisps. A standard 25g crisp packet is usually over 130 calories, so by swapping the potatoes for dried seaweed, you’ll save yourself over 100 calories!
2. Eggs
- One large egg: 72 calories (approx)
Simple, filling and low in calories, eggs are a snack with endless nutritional benefits. ‘Eggs are considered to be one of the most complete sources of protein in our diet,’ says Emma. ‘By ‘complete’ I mean containing all nine of the essential amino acids (the ones we need to obtain from our diet and can’t manufacture) and in the correct proportions for optimal use in the human body.
‘Adequate protein intake helps support the growth and repair of your lean muscle mass. Muscle is more metabolically active than fat, so the more muscle you have relative to fat, the nippier your metabolism is likely to be!
‘Transporter proteins are also responsible for manoeuvring thyroid hormones around the body. Is there anything we don’t need protein for?!’
Swap: Replace high-calorie protein bars with two hard-boiled eggs. One hard-boiled egg has 6-7g of protein, keeping you fuller for longer.
3. Miso soup
- 100g miso soup: 24-26 calories (approx)
A staple in the Japanese diet, miso soup is a wonderful snack for both at home and in the office. While an at-home broth can easily be made, many high street retailers now sell miso soup packets which can be mixed with hot water to make an instant, nourishing broth.
Traditionally made up of just two ingredients, dashi stock and miso paste, miso soup is packed with probiotics, vitamin K and protective antioxidants. It’s also been suggested to alleviate menopausal symptoms, support brain health and even help in the fight against cancer.
Miso soup can be bulked out with any veggies you like. Tofu cubes make a fantastic low-calorie, high-protein addition.
Swap: Replace sugary afternoon coffees with an instant miso soup packet. It will give you the warm, comforting feeling of a hot drink without the high sugar content.
4. Greek yoghurt
- 100g plain, non-fat Greek yoghurt: 55-60 calories (approx)
Greek yoghurt is rich in protein, calcium, and probiotics, plus it’s one of the least calorific yoghurts on the market. Every 100g serving contains 10g of protein, which is ideal for keeping you full throughout a busy day.
Greek yoghurt is also the perfect base for creating an all-around, nutritious snack. Add a handful of berries (30 calories) for some fibre, and two teaspoons of maple syrup (or honey) for another 26 calories.
Swap: While protein yoghurts have great nutritional benefits, Greek yoghurt is ideal for those looking to lose weight. Nutritionist Kylie Sakaida creates low-calorie yet delicious snack packs on her TikTok account. This snack pack is a great balance of healthy fats, fibre and protein.
5. Nuts and seeds
- 17g cashews: 94 calories (approx)
- 17g peanuts: 96 calories (approx)
- 22g of pumpkin seeds: 98 calories (approx)
When eaten in moderation, nuts and seeds make a fantastic snack. ‘Another misunderstood snack food is certain types of nuts, such as peanuts or cashews,’ explains Ana.
‘These are rich in healthy fats, protein and fibre, and are therefore good in moderation (studies even show moderate consumption can aid weight management).
‘However, it’s easy to tip your calorie balance with nuts as they are very calorific (potentially 200kcals a handful), and the nature of snacking continually in front of the TV can mean we forget about our health targets.’
Swap: Replace your quick-grab protein ball for a small bag of unsalted mixed nuts or seeds. Both these snacks can be thrown in your bag while on the go, but by weighing out your nut mix, you can limit your calorie intake while topping up your protein, fibre and healthy fats.
6. Edamame beans
- 50g edamame beans: 62 calories (approx)
Edamame beans are a complete plant protein, meaning they contain all nine essential amino acids needed for a protein rich diet. Not only does this make them ideal for vegans and vegetarians looking to hit their protein goals, but edamame is also a well-balanced snack for meat eaters.
Thanks to their complete plant protein and fibre level, edamame has also been proven to help people lose weight. An article from the Journal of Nutritional Science and Vitaminology found ‘consuming more than two servings of soy-based foods (like edamame) is associated with a lower BMI.’
Research such as this 2022 study in the Journal of Clinical Medicine also suggests ‘a diet high in soy protein is associated with improved bone health and a decreased risk of osteoporosis.’
Swap: Filled with vitamins such as folate (vitamin B9), vitamin K, and vitamin C, edamame beans are a fulfilling desk snack. Swap your regular rice crackers for crunchy edamame beans and add a sprinkle of salt for a tangy hit.
Sweet treats
For those with a sweet snacking tooth, here are six healthy alternatives.
1. Berries
- 100g strawberries: 30-33 calories (approx)
- 100g blueberries: 57 calories (approx)
- 100g raspberries: 52 calories (approx)
Sweet and easy to transport, berries make amazing, everyday snacks. ‘Targeting foods that contain antioxidants, such as leafy greens, berries and apples, can also be beneficial for weight management,’ says Ana.
‘Antioxidants help the body regulate its insulin levels, reducing the spike in blood sugar that comes with eating a large amount of food in one sitting. As a result, the body can store fat better and more efficiently, reducing the likelihood of weight gain.’
Swap: For a low-calorie snack, replace your afternoon biscuit break with 100g of berries. Three chocolate digestive biscuits contain approximately 249 calories. 300g of berries would still equate to fewer calories than the biscuits and will hopefully curb the sweet cravings.
2. Hot chocolate
- 11g sachet: 40 calories (with 200ml of hot water)
- 200ml of almond milk: 30-36 calories (approx)
Hot chocolates are a fantastic way of satisfying your sweet tooth easily. Many of the hot chocolate sachets from brands such as Options, Cadbury's and Clipper are calorie-controlled and are sweet enough to be mixed with just hot water.
It's the ideal snack for a late evening or afternoon, providing warmth, comfort and a touch of sweetness. If you prefer your hot chocolate with milk, opt for almond milk, which has far fewer calories than standard or oat milk.
Swap: Mochas, frappuccinos and lattes with added syrups make tasty treats, but when consumed daily, can have healthy implications. Swap your Starbucks pick-me-up coffee for a simple sachet hot chocolate to satisfy your cravings.
3. Apples
- 100g apple: 52 calories (approx)
Apples are a brilliant snack, providing mid-morning sweetness with a satisfying crunch. Not only do they contain fibre, vitamin C, and antioxidants, but it has been suggested that apples may have positive effects on our metabolism.
Emma explains, ‘Apples contain a source of soluble fibre called pectin, which absorbs water and swells into a jelly-like substance in the body. This then helps to slow the absorption of glucose into the blood stream and is thought to have a positive impact on fat metabolism while it’s at it.
‘Glucose is important for the production of T3 and the production of energy, so a balanced diet containing good proportions of carbohydrates, protein and healthy fats is important for optimal energy expenditure. You might want to think twice about cutting your carbs, and instead, concentrate on including the right ones.’
Swap: If you’re purely focusing on cutting calories, replace bananas with apples as they’re 37 calories less per 100g.
4. Ice lollies
- 75g 100% juice ice lolly: 69 calories (approx)
- 73g cloudy apple ice lolly: 60 calories (approx)
Perfect for hot working from home days or late evenings in the garden, ice lollies are wonderful low-calorie options which cater to a range of dietary requirements. Often vegan and gluten-free, ice lollies made from 100% juice are refreshing and are packed with nutrients.
Both orange juice and apple juice are rich in vitamin C, which is important for strengthening the immune system. While they’re both high in natural sugars, when had in moderation, they are both key to a healthy, balanced diet.
Swap: For an instant hit of sweetness, replace icecreams with ice lollies. 100% fruit juice lollies are ideal for kids and adults who struggle to meet their five a day and hydration levels.
5. Freeze or soft dried fruits
- 30g freeze-dried strawberries: 96 calories
- 25g soft dried mandarin segments: 76 calories
- 12g freeze-dried mangosteen: 45 calories
Freeze-dried and soft fruit snack packs are often demonised in the health world, but they are a healthy alternative for those who struggle to eat fruit. While fruit is always a healthier option due to its high fibre content, many of us struggle to get our five a day, making freeze-dried or soft fruit packs an accessible option.
There are also hundreds of different types on the market, allowing you to avoid fruits you dislike and try new exotic fruits such as mangosteen, dragonfruit and jackfruit. Not only does this make snacking fun, but it’s beneficial for your diet too.
As the NHS website says, ‘By eating fruits and vegetables of different colours, you are very likely to achieve a good range of vitamins and minerals for maintaining health and wellbeing.’
Swap: Be careful to check the sugar and calorie content of your freeze/soft dried fruits, or measure your quantities out. Freeze/soft dried fruits replicate the gratifying crunch or chew that processed sweets provide.
6. Chia pudding desserts
- 15g of chia seeds: 70 calories
Blissfully Low Carb’s chia seed pudding recipe: 95 calories
Full of fibre, omega-3 fatty acids and antioxidants, chia seeds can be combined with other ingredients to create nourishing dessert bowls. ‘Generally, increasing your fibre intake helps improve blood sugar control, because it draws water into the colon and slows down the absorption of sugar into the bloodstream, preventing sharp spikes and crashes.’ Carolina explains.
‘This can aid weight loss, because it helps keep hunger levels steady and reduces the urge to snack between meals. Chickpeas and chia seeds are very high in fibre, and can help achieve this process.’
These tiny fibrous seeds can be added to smoothies, greek yoghurt bowls or protein-rich desserts like @anasfitmeals’ chocolate pudding below.
Swap: Make a batch of Anna’s chia seed pudding to have throughout the week. At just 100 calories but with 11g of protein, this simple pot of goodness will become your weekly go-to sweet treat!
The NHS website is also great for snack inspiration, featuring lots of recipes and swaps for both kids and adults.
Don’t forget to hydrate
We’ve probably all heard the sentence ‘you’re not hungry, just thirsty’ at some point in our lives, but it turns out this isn't scientifically true. A 2010 study found we’re more motivated to drink when we are thirsty than we are to eat when we are hungry, meaning it’s unlikely you're mistaking your thirst cues for hunger.
Despite this, it’s still hugely important to stay hydrated throughout your day and respond to your body's thirst cues. Emma Thornton recommends three drinks to consume alongside your snacks, all with a myriad of health benefits.
Water
Drinking enough H20 is important for many bodily functions, and thyroid health is no exception. Research has shown that drinking cold water can be particularly effective in supporting your metabolism and burning some extra calories. This is because of the extra energy used by your body to heat the water up.
So, by drinking up to 2 litres of cold water a day, you could burn up to 95 extra calories, but more importantly, the extra hydration will do you the world of good.
Green tea
Green tea is all the rage nowadays, but what are the health benefits when it comes to metabolism? Green tea is rich in EGCG – a catechin which has been the subject of many studies aiming to assess its role in thermogenesis and increasing metabolism.
Green tea is naturally rich in antioxidants, which can support our thyroid gland and many other areas of the body. It contains a moderate caffeine content, which can give your metabolism a gentle boost, but avoid creating a caffeine onslaught.
Too much caffeine and the opposite effects are true, and you can be left feeling exhausted as your poor adrenal glands weep. Over time, your metabolism can plummet. A gentle, antioxidant-rich alternative to high-caffeine alternatives such as coffee, green tea will help to gently increase your metabolism.
Milk
Milk is an excellent source of calcium and protein. Your thyroid gland will most likely thank you for some organic milk and other dairy products, as they are also important sources of iodine.
Iodine is essential for the production of T4 and should be consumed as part of a healthy, balanced diet. You can incorporate some iodine-rich yoghurt to reap the metabolism-associated benefits from some friendly bacteria too. Bonus!
Snacking for the soul
At the end of the day, it’s important to remember no food is inherently ‘bad’ or ‘good’. Listening to your body's hunger cues is key to creating a balanced diet. If you're craving a chocolate bar, let yourself have one. Ignoring and restricting your diet will only lead to further cravings and obsessive thoughts towards food, which can lead to disordered eating.
Our healthy snack swaps are designed to give you more options, not restrict you from eating the snacks you love. As Emma explains, ‘these foods are particularly useful in helping to keep your metabolism ticking over, but the key is to adopt a fresh, varied diet, which will naturally be packed with thyroid-boosting vitamins and minerals. Enjoy your food!’
Start putting fibre first
Cutting out the foods we know are bad for us is a great start, but eating the right foods is equally important. Discover how putting fibre first could be the easy weight-loss technique you've been looking for
