The Best Weight Loss Snacks in 2022

Just because you’re trying to lose weight doesn’t mean you have to stick to a strict, uninspired food list. On the contrary: there’s a way you can lose weight and improve your overall health without cutting out any of your favorite meals and snacks.


With nearly 4 grams of fiber per 3-cup serving, it’s no wonder that popcorn is a great snack for weight loss. One Nutrition Journal study found that when participants ate popcorn as a snack, they reported feeling less hungry, more satisfied, and ate fewer calories later in the day compared to eating potato chips.

Chicken & avocado salad

They might be fatty, but avocados are foods because they’re rich in health-promoting unsaturated fats and have been linked to weight loss. When women in a Journal of Nutrition study ate an avocado during one meal a day for 12 weeks, they experienced a reduction in visceral abdominal fat: the hard-to-target fat associated with a higher risk of health issues.

The creamy avocado compliments lean chicken  so well in this snack, which is great with a side of vegetables. For extra texture, add corn, and for some more protein, add hard-boiled eggs dressing, combine non-fat yogurt with lemon juice, salt, pepper, and an herb of your choice—dill, cilantro, or parsley.

Roasted chickpeas

Turn on the oven, because roasting a batch of chickpeas will help you reach your weight loss goals in 2022! In one study, people who ate beans and legumes four times a week lost 2.5 more pounds over eight weeks than their non-legume-eating peers. And did we mention chickpeas (and other beans) are  foods?


An apple a day may keep the doctor away and weight gain at bay. These fruits are low in calories; high in water (which makes them quite filling); and are a major source of micronutrients, satiating dietary fiber, and antioxidant polyphenols that may have anti-obesity effects. Studies show that by eating an apple a day for 4 to 12 weeks, you have a higher likelihood of weight loss compared to avoiding the fruit.

Hard-boiled egg

Don’t limit eggs to breakfast if you’re looking to lose weight and feel satisfied throughout the day. Hard-boiled eggs are  foods that are a high-protein addition to your weight loss plan. Each egg packs 6 grams of filling protein—a macronutrient that studies show can treat obesity and metabolic syndrome.

Non-fat cottage cheese

For a weight loss boost, consider eating cottage cheese as a bedtime snack. Florida State University researchers found that consuming 30 grams of protein from cottage cheese about 30 minutes before bed appeared to have a positive effect on muscle quality, metabolism, and overall health.

Non-fat yogurt

Pre-portioned and packaged, non-fat yogurt is one of the most convenient weight loss snacks you can have. A review of 22 studies concluded that yogurt consumption is associated with lower body fat, less weight gain, and smaller waist circumference. Because you’ll need to avoid yogurt with added sugars to reap the benefits of this food, top this creamy snack with any of your favorite fruits like strawberries, blueberries, or raspberries.

Carrots, celery, cucumber, red peppers

Vegetables like carrots, red bell peppers, and celery are water-rich and low in calories. Plus, they all contain satiety-boosting fiber—making them triple threats for weight loss. study were challenged to double their intake of vegetables, they lost up to 14 pounds over the course of a year! And this weight loss was significantly correlated with higher proportions of energy consumed as vegetables.