Steer Clear of These 12 Snacks if You’re on a Weight Loss Journey

Snacking often gets a bad rap when it comes to weight loss, but it can actually be a helpful tool if you know how to do it right. Snacking between meals can keep your metabolism revved up and prevent you from overeating at your next meal. However, it’s important to choose the right snacks. Many so-called “healthy” snacks can be packed with hidden sugars, fats, and carbs that can really throw a wrench in your weight loss efforts. To make sure you’re snacking smart, be on the lookout for these 12 snacks that you should avoid when trying to lose weight.

  1. Trail Mix

Store-bought trail mix may seem like a healthy snack option, but the serving size is often disappointingly small. A quarter-cup is the recommended serving size, but most people will find that unsatisfying and end up eating more than they should. Additionally, many store-bought trail mixes contain processed milk chocolate, which adds unnecessary sugar and fat to your diet. If you’re looking for a more satisfying snack, consider reaching for a fruit and nut bar like KIND bars or making your own. These bars contain a variety of fruits and nuts, which provide your body with essential nutrients to keep you feeling full and satisfied. Say goodbye to empty calories and hello to a snack that supports your healthy lifestyle.

  1. Pretzels

When it comes to choosing a snack, classic options like pretzels may seem like an easy choice, but they can actually be a poor choice for weight loss. Pretzels are high in sodium, with a single serving containing up to 20% of your recommended daily intake. Consuming too much sodium can lead to water retention, bloating, and increased risk of heart disease. For a healthier option, consider some salted and shelled pistachios instead. Not only do they contain almost double the amount of protein and three times the fiber of pretzels, but they will also keep you feeling fuller for longer. Ditch the pretzels and reach for a more protein and fiber-packed snack to support your weight loss goals.

3.Rice cakes

Rice cakes have long been considered a healthy snack option, thanks to their low calorie content and lack of fat. However, they are actually quite high on the glycemic index, with a rating of 82 – for reference, pure sugar has a glycemic index of 100. This means that rice cakes can cause a rapid spike in blood sugar levels, which can lead to energy crashes and hunger pangs soon after. A better alternative is air-popped popcorn (not microwaved), which is low in calories and high in fiber. Plus, you can experiment with all sorts of healthy toppings for added flavor and nutrition. So skip the rice cakes and reach for a snack that will keep you full and energized!

4.Bottled smoothie

Bottled smoothies are often marketed as healthy options, but the truth is that they can be sneaky sources of added calories. While they may seem like a good low-calorie choice, it’s important to pay attention to the serving size. Most bottled smoothies actually contain two or three servings per bottle, which means that sipping on one may unknowingly be consuming more calories than you bargained for.

Instead of relying on pre-made smoothies, consider making your own at home. This way, you can control exactly what goes into them and ensure that you’re using healthy, whole ingredients. Plus, it’s a fun way to experiment with different flavor combinations and nutrient-packed ingredients. You can easily make a slimming smoothie by blending together low glycemic fruits like berries, leafy greens, and a source of protein like Greek yogurt or nut butter.

To get started, check out some of our favorite slimming smoothie recipes. Making your own smoothies doesn’t have to be complicated or time-consuming, and with a little creativity, you can whip up a nutritious and satisfying snack or meal replacement that supports your healthy lifestyle.

5.Diet soda

Artificial sweeteners have long been touted as a way to satisfy your sweet tooth while keeping calories in check. While they can help you feel full and keep cravings at bay, they can also have a negative effect on your metabolism. Studies have shown that consuming artificial sweeteners can affect the balance of bacteria in your gut and lead to insulin resistance. This can make it harder for your body to process sugar and lead to weight gain over time.

If you’re looking to cut down on your intake of artificial sweeteners, it’s a good idea to start with diet soda, which is a common source of these additives. Giving up caffeine at the same time can make the transition even more difficult, but the benefits are worth it. Instead, try drinking sparkling flavored water or detox waters. These options can provide a refreshing burst of flavor without the added sugar or artificial sweeteners. And by improving your gut health and insulin sensitivity, you’ll be supporting your body’s natural weight loss processes.

6.Banana chips

It’s easy to assume that banana chips would be a healthy snack simply because they’re made from bananas, but this is not necessarily the case. In fact, most banana chips are fried, making them high in saturated fat and calories. Instead, if you’re looking for a healthier snack option, reach for a fresh banana. A large banana contains no saturated fat and provides vitamins B and C, as well as a good dose of fiber.

Another excellent healthy chip option is kale chips. Kale is an excellent source of vitamins A, C, and K, as well as fiber and antioxidants. When kale is baked with a little bit of olive oil and sea salt, it makes for a delicious and healthy snack that satisfies cravings for something crunchy and savory. So, while banana chips may have seemed like an enticing option, opting for fresh fruit or kale chips will more effectively meet your nutritional needs and help you feel your best.

7.Chocolate pudding cups

While a chocolate pudding cup may not have a terribly high calorie count, it is important to note that it is still a processed food with added sugar and artificial ingredients. On the other hand, dark chocolate, when consumed in moderation, can offer health benefits such as antioxidant-rich cocoa and more fiber. Additionally, dark chocolate typically contains less sugar and carbs compared to a typical chocolate pudding cup. However, it is important to remember that portion control is key when incorporating any type of food into your diet, including chocolate. So, while it’s okay to indulge in a chocolate pudding cup occasionally, opting for dark chocolate may offer more nutritional benefits.


Cheese crackers like Cheez-Its can be high in simple carbs, which can cause a spike in blood sugar levels and lead to sugar cravings and subsequent overeating. Additionally, these types of snacks may also be high in sodium and unhealthy fats. Instead of relying on quick-fix, processed snacks like cheese crackers, it’s important to choose snacks that are nutrient-dense and satisfying. Some examples of healthy snacks include fresh fruits and vegetables, nuts, whole grain crackers, and hummus. These snacks provide fiber, protein, and healthy fats that can help you feel full and satisfied. It’s important to prioritize your health and nutrition by making informed choices about what you snack on.

9.Granola and skim milk

You bring up a valid point regarding the calorie content of granola cereal with skim milk. Many brands of granola contain high levels of added sugar and unhealthy fats, which can lead to weight gain and other health concerns. Although granola is often marketed as a healthy option due to its inclusion of ingredients like nuts and oats, it is important to carefully examine the nutritional information and ingredient list to identify the most nutritious options.

If you find yourself craving a satisfying breakfast or mid-morning snack, consider swapping out granola for a cup of instant oats instead. A typical serving of cooked oats, made with either water or low-fat milk, weighs in at around 150 calories and is packed with valuable nutrition like protein and fiber. For extra flavor, you can top your oats with fresh fruit, nuts, nut butter, or a sprinkle of cinnamon.

It is critical to make educated decisions about what you eat and prioritize whole, nutrient-dense foods over processed and calorie-dense items. By making healthier choices, you can support your overall health and wellbeing while still enjoying delicious food. So, next time you need an energy boost in the morning, consider opting for a cup of comforting and nutritious instant oatmeal instead of granola cereal.

10.100-calorie packs of cookies

You raise an excellent point about the downsides of 100-calorie cookie packs when it comes to weight loss. Despite being marketed as a lower calorie option, these snacks can still contain a lot of sugar, unhealthy fats, and refined carbohydrates. Additionally, people may overeat them because they believe that 100 calories is not a significant amount, leading to unintended weight gain.

As an alternative, roasted pumpkin seeds are an excellent option for those looking for a satisfying, low-calorie snack. With only 94 calories per third of a cup, pumpkin seeds (also known as pepitas) have a significantly higher nutritional value than cookies. They are an excellent source of plant-based protein, healthy fats, fiber, and essential vitamins and minerals like zinc and magnesium. Additionally, the fiber and protein in the seeds will help keep you full for longer than cookies can.

There are plenty of other healthy snack options out there, so feel free to experiment and find what works best for you. Fresh fruits and vegetables, whole grain crackers with hummus or nut butter, and air-popped popcorn are all excellent choices that can help you meet your nutritional goals while also keeping you full and satisfied. When it comes to weight loss, it’s essential to make informed choices about the foods you eat and to choose whole, nutrient-dense options over processed snacks with dubious health benefits.

11.Baby carrots

YYou make an excellent point about the importance of incorporating protein into your diet to stay full for longer. While baby carrots are a healthy and low-calorie snack option, they may not be enough to satisfy your hunger on their own. Fortunately, adding a protein-rich dip like hummus can be a great way to make these snacks more filling and satisfying.

Hummus, made from chickpeas and other natural ingredients, is a great source of protein, healthy fats, and fiber, which can help regulate blood sugar levels and keep you feeling full for longer. By pairing a couple of teaspoons of hummus with a handful of baby carrots, you are essentially creating a more balanced and nutritious snack that will help sustain your energy levels until your next meal.

Other protein-rich snack pairings that you can consider include apple slices with almond butter, plain Greek yogurt with fresh berries, or even a hard-boiled egg with a few whole grain crackers. These snack options are a great way to satisfy your hunger and provide your body with essential nutrients without consuming too many calories.

Ultimately, the key to successful dieting is finding healthy and satisfying foods that are also nutritionally beneficial. By incorporating sources of protein like hummus and other snacks, you can help fuel your body with the energy it needs while working towards your weight loss goals.

12.Flavored yogurts

A much better option is plain Greek yogurt, which is low in sugar and high in protein. Greek yogurt is made by straining regular yogurt, removing the liquid whey and lactose, and leaving a thick and creamy product that is packed with nutrients.

You bring up an important point about flavored yogurts and their high sugar content. Many people turn to flavored yogurts as a healthier snack option, but the reality is that many of them are filled with artificial flavorings and high levels of added sugars.

Greek yogurt contains around twice as much protein as regular yogurt, making it a super filling snack that will leave you satisfied for longer. This increased protein content also helps regulate blood sugar levels and can help reduce cravings for unhealthy snacks.

To make plain Greek yogurt more appetizing, you can add your own natural sweeteners, like fresh berries, sliced banana, or a drizzle of honey. This gives you control over the sweetness and overall nutrition of your snack, while still enjoying the benefits of Greek yogurt’s high protein content.

Other filling and low-sugar snack options that you can consider include roasted nuts, veggies with hummus, hard-boiled eggs, and air-popped popcorn. These snacks are not only delicious but packed with essential nutrients that will leave you feeling energized and satisfied.