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10 Healthy Snacks For Weight Loss 2024 According to Dietitians


Reviewed by Brittany Ferri, PhD
healthy snacks for weight loss
Certain foods can be very effective in supporting weight loss. Photo: Thanh Thanh & Team Design

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Losing weight effectively can be a challenge. There are many ways it can be done, and successful results can look different from person to person, their body type, and more. It’s universally known however that certain foods can be very effective in supporting weight loss. Read more to learn about 10 healthy snacks, foods, herbs, drinks, and home remedies for weight loss that are supported by science and research.

What Are The Best Healthy Weight Loss Snacks?  

  • Aloe vera 
  • Cucumber
  • Hibiscus tea
  • Nopal cactus
  • Green tea  
  • Celery
  • Kombucha
  • Pickles
  • Nuts
  • Dark berries 

10 Healthy Snacks For Weight Loss 2024   

Aloe vera 

This healthy food in juice or gel form— and yes, it is made from the popular succulent houseplant, aloe vera— could be a great support for natural weight loss. It’s common to find now in most grocery store health sections.

Just be sure to find a product with labels listing low or no aloe latex; these can have an undesirably strong laxative effect. Animal studies show[1] that aloe can activate brown healthy fat, a fantastic way to trigger natural weight loss.


Cucumber is a vegetable high in antioxidants, vitamins, minerals, dietary fiber, bitter phytochemical compounds, and naturally good hydrating water content. This makes it one of the best healthy snacks for weight loss out there. 

One study[2] showed that extracts from cucumber could help balance out normal fat metabolism and increase insulin sensitivity because of its antioxidant and anti-inflammatory benefits. This can help encourage healthy weight management or weight loss. 

Hibiscus tea

This beautiful tropical flower is a popular tart and tasty tea in parts of the world like Africa, Mexico, Asia, and some Pacific Islands. It’s also used as a natural remedy in many of these regions.

Hibiscus species as both a tea and spice has been shown to have potent digestive and blood sugar-regulating properties. Studies show[3] that compounds from the flower can help the body naturally reduce the risk of obesity, reduce the increase in body weight, and lower the accumulation of body fat that could lead to weight gain.

Nopal cactus

Nopal cactus
Traditional Mexican Nopal Cactus salad is a great filling snack. Photo: Gabriela ZZ/Shutterstock

Nopal (also called nopales, tuna, or prickly pear cactus of the Opuntia genus) is a popular Latin American food with similar flavor and texture to cucumber, okra, or green beans. This great snack is quickly becoming a popular supplement or super food for weight loss—both the edible spineless pads and prickly pear fruits. 

Nopal cactus also appears to have beneficial effects on blood sugar, which can in turn help naturally support weight loss and regulate metabolism. Studies confirm[4] that it’s an ideal food to incorporate as one of many healthy snacks for weight loss. 

Green tea  

Drinking this tea in some form daily could be good for your weight loss goals. Not only does this include green tea from the Camellia sinensis or “tea” plant, but this can also include black tea, white tea, and oolong tea. White, oolong, black, and green tea are all derived from the same plant, so they contain the same compounds.

That said, green tea may have the richest concentration of antioxidant compounds shown to support better metabolism and natural weight management, including EGCG or epigallocatechin gallate. One review[5] on studies with women and green tea showed that the women in the studies who drank the green tea had significantly lower body weight.


This crunchy green vegetable has become a popular addition to supplements, juices, and green food powders geared toward detoxification and weight loss. Looking at the science behind celery and how it works, there might be something to it.

Studies show[6] celery (specifically celery seed, though its beneficial compounds can be found in its stalks as well) contains antioxidants that have natural anti-obesity effects.


Kombucha is a convenient fermented food that could support a healthy weight-loss diet. Photo: zarzamora/Shutterstock

Fermentation can make for an excellent functional food or beverage for weight loss. This is because fermentation improves gut health, which in turn can help the body fight inflammation and naturally regulate metabolism and healthy weight.

Kombucha is one great example of a convenient fermented food that could support a healthy weight loss diet. One study[7] showed kombucha reduced fat formation and body weight in test subjects. 


Pickles combines two healthy snacks for weight loss already listed in this article: cucumbers and fermented foods. That said, any fermented tasty snack—including kimchi, sauerkraut, and more—could be great for supporting healthy metabolism and natural weight loss. 


Nuts and seeds of many different types are great for you all around: including almonds, walnuts, sunflower seeds, avocado, pistachios, and more. They’re high in filling fiber, plant-based protein-packed, and in many cases rich in healthy fats and antioxidants that can also support health benefits.

One study[8] in Northern Spain showed that eating nuts three or more times per week corresponded with a much lower risk of obesity and conditions that could lead to obesity.

Dark Berries 

Blueberries, raspberries, blackberries, acai, pomegranate, and more have long been hailed as ”superfoods”: good for everything ranging from boosting health to encouraging weight loss. This is thanks to their antioxidants called “anthocyanins,” which are also responsible for the dark-colored purple, blue, or red pigments in these foods.

Studies also show[9] that these very same anthocyanins can be good for preventing obesity or weight gain, along with supporting conditions related to these issues. While anthocyanins can be found in a wide range of plant-based foods they are incredibly high in dark berries specifically. 

Healthy Snacks For Weight Loss: Dietarian & Calories Information 

  • Aloe Juice – 8 calories per serving (8 fl. oz.)
  • Cucumber – 8 calories per serving (1/2 cup)
  • Hibiscus tea – 88 calories per serving (8 fl. oz.)
  • Nopal cactus – 22 calories per serving (1 cup, cooked)
  • Green tea – 0 calories per serving (8 fl. oz.)
  • Celery – 17 calories per serving (1 cup raw, chopped)
  • Kombucha – 30 calories per serving (8 fl. oz.)
  • Pickles (cucumber) – 17 calories per serving (1 cup, chopped)
  • Nuts (mixed) – 814 calories per serving (1 cup)
  • Dark berries (blueberries) – 85 calories per serving (1 cup raw) 

*Retrieved from NutritionData, WebMD, or USDA. 

Why Mustn’t We Fast To Lose Weight?

Eating mostly food and healthy snacks for weight loss is the best way to lose weight. These are shown to be more effective for long-term weight loss than diets involving fasting or even intermittent fasting. 

The latest studies[10] confirm this, showing that most people who use fasting to lose weight will eventually gain that weight back once their eating habits increase again. It has been proven that what you eat is more important than how much you eat.                                           

What Foods To Avoid When Losing Weight?

There’s one common theme among all foods you should avoid while losing weight: and that’s inflammation. It’s important to avoid inflammatory or chronic inflammation-causing foods because these lead to weight gain. This especially includes foods high in added sugar, trans fats, and processed or junk foods.   

Essential Rules To Lose Weight Effectively 

Losing weight effectively is not just about eating the right healthy, balanced snack. You will also need to keep up on regular exercise, avoid vices (smoking, drinking, etc.), and most importantly (but quite overlooked), manage stress in your life and maintain good mental health.

Lack of exercise, too much stress, poor mental health, and having unhealthy vices can prevent weight loss or even lead to weight gain, even if you eat well. 


Choosing the right weight-loss foods to add to your low-calorie diet, like a healthy, snack that keeps you full until the next meal, is an important first step to healthy weight management and reduced obesity risk.

That said, none of these will lead to healthy weight loss unless you also avoid foods that are bad for weight loss – while also keeping up on your mental health, stress levels, regular exercise, and avoiding unhealthy vices. 

Frequently Asked Questions

Does eating one or more of these snacks mean I’ll lose weight?

It could, especially if you eat these foods, snacks, teas, herbs, drinks, or natural remedies regularly, and as part of a healthy diet on the whole. Be sure to follow a diet or regimen recommended by your doctor or nutritionist for a weight loss journey, however, as eating one or more of these foods alone will not lead to successful weight loss for most people.

Which great healthy snack, food, drink, herb, or home remedy is best for weight loss?

No food, drink, herb, or other healthy satisfying snack for weight loss is considered any “better” or more effective than any other on this list. Each of these in their own unique way could be good for your body and help lead to a reduced risk of obesity and possibly natural weight loss or healthier weight management.

What makes a healthy snack great for weight loss? (Calories, nutrition, and more)

This is by no means a comprehensive list of ALL the possibly healthy snacks for weight loss. There are many more out there! As a rule, it’s best to eat plant-based foods that are high in fiber, healthy fats, lean protein, amino acids, antioxidants, vitamins, and minerals. The more nutrient-dense the food is, the better.

+ 10 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. Tada, A., Misawa, E., Tanaka, M., Stenmark-Askmalm, M., Kazumi Nabeshima, Yamauchi, K., Abe, F., Goto, T. and Kawada, T. (2020). Investigating Anti-Obesity Effects by Oral Administration of Aloe vera Gel Extract (AVGE): Possible Involvement in Activation of Brown Adipose Tissue (BAT). Journal of Nutritional Science and Vitaminology, [online] 66(2), pp.176–184. doi:https://doi.org/10.3177/jnsv.66.176.
  2. Méndez-Martínez, M., Trejo-Moreno, C., Laura, M.-M., Fernando, E.-G., José Pedraza-Chaverri, Zamilpa, A., Omar, M.-C., A.M.L. de Francisco, Almanza-Pérez Julio César, Contreras-Nuñez, E., Santana-Calderón Angélica, Fragoso, G., Enrique, J. and Rosas, G. (2019). Effect of Cucumis sativus on Dysfunctional 3T3-L1 Adipocytes. Scientific Reports, [online] 9(1). doi:https://doi.org/10.1038/s41598-019-49458-6.
  3. Oyindamola Vivian Ojulari, Seul Gi Lee and Nam, J.-O. (2019). Beneficial Effects of Natural Bioactive Compounds from Hibiscus sabdariffa L. on Obesity. Molecules, [online] 24(1), pp.210–210. doi:https://doi.org/10.3390/molecules24010210.
  4. Sirotkin, A.V. (2022). Can nopal cactus (Opuntia ficus-indica L. Miller) treat obesity? Obesity Medicine, [online] 30, pp.100390–100390. doi:https://doi.org/10.1016/j.obmed.2022.100390.
  5. Colonetti, L., Antônio José Grande, Indianara Reynaud Toreti, Luciane Bisognin Ceretta, Inês, M. and Tamy Colonetti (2022). Green tea promotes weight loss in women with polycystic ovary syndrome: Systematic review and meta-analysis. Nutrition Research, [online] 104, pp.1–9. doi:https://doi.org/10.1016/j.nutres.2022.03.009.
  6. Kim, M., Lee, H.-J., Bae, H.-G., Yang, S. and Hee Jae Lee (2021). Metabolite analysis and anti-obesity effects of celery seed in 3T3-L1 adipocytes. Food Science and Biotechnology, [online] 30(2), pp.277–286. doi:https://doi.org/10.1007/s10068-020-00866-9.
  7. Happy Kurnia Permatasari, Novi Khila Firani, Bambang Prijadi, Dicky Faizal Irnandi, Wibi Riawan, Yusuf, M., Amar, N., Liani Amelia Chandra, Vincentius Mario Yusuf, Anita Dominique Subali and Mayulu, N. (2022). Kombucha drink enriched with sea grapes (Caulerpa racemosa) as potential functional beverage to contrast obesity: An in vivo and in vitro approach. Clinical Nutrition ESPEN, [online] 49, pp.232–240. doi:https://doi.org/10.1016/j.clnesp.2022.04.015.
  8. Cubas-Basterrechea, G., Iñaki Elío, Cano, S., Aparicio, S., Carolina Teresa González-Antón and Muñoz-Cacho, P. (2022). The Regular Consumption of Nuts Is Associated with a Lower Prevalence of Abdominal Obesity and Metabolic Syndrome in Older People from the North of Spain. International Journal of Environmental Research and Public Health, [online] 19(3), pp.1256–1256. doi:https://doi.org/10.3390/ijerph19031256.
  9. Azzini, E., Giacometti, J. and Gian Luigi Russo (2017). Antiobesity Effects of Anthocyanins in Preclinical and Clinical Studies. Oxidative Medicine and Cellular Longevity, [online] 2017, pp.1–11. doi:https://doi.org/10.1155/2017/2740364.
  10. Fanti, M., Mishra, A.K., Longo, V.D. and Brandhorst, S. (2021). Time-Restricted Eating, Intermittent Fasting, and Fasting-Mimicking Diets in Weight Loss. Current Obesity Reports, [online] 10(2), pp.70–80. doi:https://doi.org/10.1007/s13679-021-00424-2.


Adrian White is a certified herbalist, author, organic farmer, and freelance writer on subjects of health, wellness, nutrition, herbalism, and agriculture. Her book Herbalism: Plants & Potions That Heal was published through Arcturus Publishing in 2022.… See More