Weight loss snack list

Before we start, I think it's important to understand what a weight-loss snack is and what it's not. To me, a weight-loss snack is a tool to facilitate a net caloric deficit – it helps you consume fewer calories throughout the day. It's not something you eat that instantly induces weight loss and takes your metabolism to an unprecedented level of fat oxidation. The reality is that anything containing calories will put you in less of a caloric deficit, so no meal or snack will magically induce weight loss – quite the opposite. So, the snacks we choose simply want to make the fat loss process easier – help us consume fewer calories throughout the day.

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List of weight loss snacks:

• Snickers Hi-Protein Bars 

213 calories and 20 grams of protein. Protein is super-satiating, and will, of course, aid in muscle building – the more muscle you have, the more calories you burn as muscle tissue is very energy demanding. At 213 calories, these are a relatively high-calorie protein bar, but they're worth every single one of those calories. They taste great and really sort you out – filling you up and giving you that chocolate hit we all need.  

• UFIT Protein Shakes

158 Calories and 25 grams of protein, so these are low in calories, high in protein and tastes delicious. On paper, this is probably the best thing on this list, but generally speaking, liquid calories aren't quite as satiating as eating solid food, so this might not be enough to curb your hunger fully.

• Mini Babybel Light cheese

43 calories and 5.3 grams of protein – low in calories and high in protein – ace! But their weakness is their size – they're tiny – a few bites, and it's over. 

• Caramel Snack a Jack rice cakes

51 calories, and compared to the baby bell, these are much higher in volume – look at the size of these things, and regardless of what your college sweetheart told you, size is important! You want to feel like you're eating a lot of food without consuming many calories – so foods low in calories and high in volume are a win.

• Mini Peperami's

40 calories and 2.6 grams of protein. Salty as hell and not the most nutrient-rich, but a tasty low-calorie snack.

• Coke Zero

The clue to the calorie content of this one is in the name – zero. These are great for curbing that sweet craving, and as it’s carbonated, it does give you a bit of a full feeling. You don't want to be sipping on this stuff all day, as your teeth won't be very happy with that, but one or two per day won't hurt.

• Hartley's Jelly

4 calories (big ones are 10 calories) – these are delicious, and with unbelievably low calories, you just can't go wrong.

• Apples

Depending on the size, apples are between 53 to 95 calories and 2.4 to 4.4 grams of fibre – fibre, like protein, is also super-satiating, and the fuller you are, the easier it'll be to control your intake. 

• Black Coffee

Only 6 calories and a good appetite suppress, which is great for helping to control the calories-in part of the fat-loss equation, and because it's a stimulant, you're likely to move more, fidget more, be more active – this increase in movement will increase the calories-out part of the fat-loss equation.

• Mars ice cream

This will be the most controversial one – it's 140 calories with a protein intake not worth mentioning, but for me – this sorts me out like nothing else – it completely curbs my ice cream and chocolate cravings. This is my favourite after-dinner snack. And that's everything!

Parting shot

These snacks work for me, and having these snacks at home means I don't have to resort to hyper-palatable, calorific foods that'll sabotage my current weight loss endeavour! But you may not enjoy them quite as much as I do, so find your personal favourites by following simple principles – aim for snacks that are low in calories and high in either protein or fibre, and ideally nutrient-rich (healthy), but most importantly, you need to enjoy them!