Weight loss snacks
The best low calorie snacks

Weight loss snacks

There are many different opinions when it comes to weight loss. There are many different diets, diet pills types of fasting and exercises out there. People are all different and it is important to find what works for you. I have always been a firm believer that one should watch what you eat. I do fasting which works wonders but something very important to remember is that you need to count calories. It’s not so much about counting the calories but to be mindful of what you consume. There is no point in fasting and over eating in your feeding window.  There are those of us that can fast, there is those that like sit down meals and there are those that would rather snack all day and all of it are ok but once again if you’re a snacker think of what you are snacking on and develop good habits.

What should I snack on?

There are so many recommendations on snacks and so much advice that one sometimes feel lost in all the advice and find it an impossible task to decide on anything. As with everything in life we should first decide what our goals are. The goal here is quite straight forward to lose weight but most importantly be healthy and make healthy decisions. Many people have misconceptions about food and I agree it is confusing but that’s why we are here.

I always remind people that I am not a dietician nor a doctor whatever I recommend is simply things that have work for me. Let’s look at healthy snack and snacks that will actually help you lose weight.

Snack away in peace

Again we are all different and like different snacks so I will make a list for you that you can choose from try to eat healthy low calorie snacks that are filling.

Apples: Apples are highly nutritious and definitely one of the most popular fruits around. One cup of apple slices contains about 57 calories and about 3 grams of dietary fibre. Your body burns calories to digest food so the calories that you will get may be lower than here specified.

Arugula:  This is a dark leafy green with a peppery flavour. It is commonly used when making salad and it is very rich in vitamin K, contains folate, calcium and even potassium. One cup of arugula has only 6 calories so it is a must if like to snack and lose weight.

Asparagus: Asparagus is a flowering vegetable that come in a few varieties. All the types of asparagus are healthy and the purple ones have cancer prevention compounds. One cup of asparagus has only 27 Calories and is high in folate and vitamin K.

Beets: Cold or warm they are delicious and can be enjoyed in many ways. Beets are a root vegetable that typically has a deep red or purple colour. Beets contain 60 Calories per cup.

Broccoli: Broccoli is one of the most nutritious foods on earth. It’s a member of the cruciferous family and has cancer fighting compounds. One cup of Broccoli has only 31 calories and over 100% of the vitamin c people need per day.

Brussels sprouts: This is a highly nutritious vegetable. They are basically mini cabbages and they can be eaten raw or cooked. They are high in vitamin C and protect the body against DNA damage. They have 38 calories per cup.

Carrots: Carrots are very popular and I like them raw or cooked. Mini carrots and carrots are an easy snack to carry with you. Carrots can come in a few colours but in South Africa we mainly have orange carrots. Carrots are high in Beta-carotene and therefore they are associated with good eye sight. One cup of carrots contains 53 calories and has extremely high vitamin A content.

Cauliflower:  Typically a white vegetable with green leaves. Less known varieties are purple, orange and yellow. They have become very popular over the last few years and are seen as a replacement for high-carb vegetables and grains. One cup of cauliflower has only 25 calories and only 5 grams of carbs.

Celery: One of the best known low calorie foods out there. Their long green stalks contain insoluble fibre that may go undigested through your body thus contributing to low calories. Celery also has a very high water content making them low in calories. There are only 18 calories in one cup of celery.

Chard: Chard is a leafy green that comes in several varieties. It’s extremely high in vitamin K, a nutrient that helps against blood clotting. One cup of chard has only 7 calories and have all the vitamin k that you need.

Clementine’s: They resemble mini oranges. They are a common snack and very high in vitamin C. One fruit packs 60% of the vitamin c you need daily and 35 calories. 

Cucumbers: Cucumbers are a refreshing vegetable commonly used in salads. They are also great to eat on their own. They are mostly water and one cup only has 16 calories.

Fennel: This is as bulbous vegetable with a faint liquorice taste. They can be eaten raw or cooked. One cup of fennel only has 27 calories.

Grapefruit: It is a delicious and nutritious citrus fruit. They can be enjoyed in a number of ways. They boast only 52 calories in half a grapefruit.

Iceberg lettuce:  They are known for their high water content and they are commonly used in salads, burgers and sandwiches.  Iceberg lettuce is high in vitamin K, vitamin A and folate. One cup of iceberg lettuce has only 10 calories.

Kale: Kale is a leafy green that has gained popularity in recent years for its impressive nutritional benefits. You will find kale in salads, smoothies and vegetable dishes. Kale is one of the richest sources of vitamin k in the world. One cup of Kale has close to seven times the amount of vitamin K needed daily and one cup has only 34 calories.

Mushrooms; Definitely a personal favourite and I can snack on them raw anytime or cooked. Vegetarians and vegans sometimes used them as a substitute for meat. They contain many different nutrients and have only 7 calories per cup.

Onions: This is a very popular vegetable and personally I almost feel like I can’t eat when I don’t have them in the house. Onions are very low in calories and an average onion only contains 44 calories.

Peppers: they come in many colours, shapes and sizes and all the verities are healthy. They are very high in antioxidants and they may protect the body against the damaging effects of oxidation. Red bell peppers only contain 46 calories per cup.

Papaya:  This is an orange fruit with black seeds that resembles a melon and typically grow in tropical conditions. They are very high in vitamin A and a great source of potassium. One cup of papaya has only 55 calories.

Radishes are crunchy root vegetables with a spicy bite to them. They are seen in food stores and are dark pink or red but they are grown in a variety of colours. They have only 19 calories per cup and have many different nutritional benefits.

Romaine Lettuce is a very popular leafy green and often used in salads and sandwiches. They are very low in calories and one leave of it contains only one calorie. They have a high-water content and are rich in fibre.

Rutabaga is a root vegetable also known as swede. It tastes similar to turnips and a popular substitute for potatoes as they are lower in carbs. One cup only has 50 calories and 11 grams of carbohydrates.

Strawberries: This is a fruit we are all familiar with. They are versatile and appear in breakfasts, baked goods and salads. Studies have shown eating berries may help protect from chronic disease such as cancer and heart disease. There are less than 50 calories per cup of strawberries.

Spinach is another leafy green that is loaded with vitamins and minerals and they are extremely low in calories. They are high in vitamin k; vitamin a and folate and they have more protein than other leafy greens A cup of Spinach has as little as 7 calories.

Tomatoes are a very popular vegetable/fruit. They are known worldwide and can be used in a number of ways.  Research has shown lycopene found in tomatoes can protect against cancer, inflammation and heart disease. One cup of tomatoes only has 27 Calories.

Turnips are a white root vegetable with slightly bitter flesh. They are often used in stews or soups. They have many beneficial nutrients and only 37 calories per cup.

Watercress is a leafy green vegetable that grows in running water. Typically they are used in salads or in sandwiches. One cup of watercress only has 4 calories and they have many vitamins.

Watermelon: As its name suggest is a very hydrating fruit that can be eaten on its own or paired in fruit salads and other types of salad. They have very high vitamin C content and many other nutrients. They have 46 calories per cup plus/minus.

Zucchini is green type of summer squash.  It has a delicate taste that makes it a versatile addition in most recipes. It is low in calories at only 18 calories per cup.

Drink Smart

Be careful on what you drink when you feel like a snack. One can easily drink a lot of calories without realizing it.

Most products will tell you what you are drinking when you simply read. When making smoothies consider what you are putting in your smoothie. I have said this before in some of my other articles be careful with smoothies as you can drink way more calories than you can eat. Simple example is that you cannot eat 5 apples but you will easily drink them.

The best option will always be water but I do understand that only drinking water can become monotonous.  I would like to look at some examples of what would be good drinks and what would be bad.  Soup is always a good idea to have around. Soup can be pre-cooked and kept in the fridge for when you need it or when you are on the run. Soup can also be confusing so you need to be mindful of what the ingredients are that you are adding.  Soup is a great option and there are many low-calorie soup recipes on the web.  There are also many other drinks that is low in calories. Water is an obvious choice and if you are like me not a fan of the bland taste of water remember you can teach yourself to like it and you can also flavour it with something simple like lemon.  We can thank our lucky stars we are living in this information age and in a time where people and companies are focussed on low calorie drinks making it easy to find a healthy option. Here is a list of good drinks.

Healthy Drinks

Soup: Be mindful to keep it low calorie.

Smoothies: As above keep in mind what you add to it.


Cucumber mint infused water

Bacon Tea

Green tea

Iced Mocha latte

Sparkling raspberry juice

Homemade sugar free Kool-Aid

Strawberry basil Italian lemonade

Green Tea Lemonade

Keto Electrolyte drink


Sparkling water

Almond milk

Red Tea

Sugar free ice tea

These are but to name a few so we can see that it is very easy to stay in shape and to quince your thirst. I am always thirsty so I make sure that I always have a drink at hand, mostly I carry some sparkling water that is really available anywhere. Just make a slight mind shift to drink more water. It is easy to give into temptations but ultimately every small decision you make is for your own benefit. Never be fooled by thinking drinks are low in calories just because they are drinks and start checking the packaging as all food products or most are labelled and specify what it contains.

Franz Van Rooyen

Franz Van Rooyen is a health and fitness, blogger, interior designer, and sales and marketing expert with experience in the retail, design, and information technology fields. His love for health, fitness and beauty is the inspiration for many of the articles you will see on bionicsgo.com .

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