Dietitians list 6 "bad" snacks you should avoid eating when trying to lose weight.

Dietitian Emily Lachtrup, MS, RD, provided the review.
Snacking can work in your favor if your goal is to lose weight. But not every snack is created equal. Well-balanced snacks can provide you with the nutrients you need, curb your appetite, and prevent overeating during your next meal. According to a 2019 review published in the International Journal of Food Sciences and Nutrition, spreading your calories throughout the day by eating one or two snacks in addition to your big meals can be good for your digestion and metabolism. Research also notes that overweight people who eat snacks regularly don’t consume more fruits, vegetables, and fiber, which helps people lose weight.

While you may feel pressured to give up some snacks in the name of weight loss, remember that thoughtful snacking can actually help you achieve your health goals. “Snacks should include a mix of carbohydrates and protein to fill you up, give you energy and keep you satisfied,” advises Katie Drakeford, M.A., RD, a registered dietitian in Oklahoma City. Nutrients like fiber and healthy fats in snacks, which take longer to digest and help curb hunger, help with weight loss in addition to carbohydrates and protein.

At EatingWell, we believe that any snack—even some people see it as “bad”—can be included in a balanced diet. Plus, many of these unhealthy snacks are actually good for you, especially if you’re trying to lose weight. go through

6 “bad” snacks you should avoid eating when trying to lose weight.

1. Nuts

People believe that nuts contain fat, they are happy. But when I tell them about the amazing health benefits of nuts, they try them,” says Marcy Vaske, M.S., a licensed nutritionist specializing in gut health at the Oswald Digestive Clinic in Minneapolis. is called

A 2021 review published in Obesity Reviews suggests that eating more nuts is associated with weight loss and fat gain. The main benefits of nuts are their high fiber, protein and healthy fat content; These nutrients help fill you up and reduce hunger pangs between meals. According to Waske, “I advise consumers to choose nuts with the best nutritional value, such as macadamias, pecans, walnuts, Brazil nuts, hazelnuts and almonds.”

2. Dried Fruit

Dried fruit makes it easy to pack nutritious food on the go and can help you stay regular. “Dried fruit like raisins, prunes, cherries or dates make a delicious and portable snack option,” advises Beth Stark, RDN, owner of Beth Stark Nutrition, a Pennsylvania-based registered dietitian nutritionist. Stark discusses the benefits of these tasty snacks for weight loss. The important vitamins, minerals and fiber found in fruit help satisfy hunger.” When shopping, look for unsweetened varieties and watch how much you eat. For long-lasting hunger management, Stark suggests combining dried fruit with protein sources like almonds or cottage cheese when eating at home.

3. Chips

Although many don’t think of opening a bag of chips as a weight loss trick, chips can actually help improve your nutrition. As a way to curb cravings for the crunchy and salty, Jane Schmidt, RDN, a registered dietitian nutritionist with a practice in the Greater Minneapolis-St. Paul Region suggests snacking on chips while trying to lose weight.

Always combine something indulgent and healthy to boost the nutritional value of your chip snack. Consider serving the chips with salsa or Greek yogurt seasoned with salt, pepper, and lime juice. According to Schmidt, salsa improves flavor and offers beneficial compounds including fiber, lycopene, quercetin and capsaicin that can aid weight loss and reduce inflammation

Depending on how they are prepared, you can find high-fiber chips in the snack aisle. Fiber is a nutrient that helps in weight loss. “Choose chips made from beans or cauliflower for a healthier option,” advises Ilke.

4. Crackers

Cutting carbs is often promoted as the best way to lose weight, and although it can help some individuals, many others find that they are missing out on their favorite foods, like crackers. Despite the claims made by low-carb dieters, consuming carbohydrates can help with weight loss. “Alone, crackers may not satisfy a person for long, but when combined with an apple and a flavored tuna packet, they add more protein and fiber and increase feelings of fullness,” adds Schmidt. An additional Ilke suggestion is to spread hummus or nut butter on the crackers. It’s “a valuable source of protein and healthy fats, which can help stabilize blood sugar levels and suppress appetite.”

5. Bananas

The myth that eating bananas helps in weight loss is undeniable. However, bananas make a cheap, simple snack and are too nutritious to be overlooked. According to Ilke, “Bananas are a rich source of dietary fiber and potassium.” A review published in Cureus in 2023 found that resistant starch, a type of fiber and a prebiotic that improves gut health, can be found in bananas, especially when they are green.

This suggests that eating bananas can help control weight in the long run. Mixing bananas, almonds, and yogurt increases the protein value of the snack and provides healthy monounsaturated fats. According to Ilke, these factors work together to help stabilize blood sugar levels and promote a more sustained feeling of fullness. This curd banana sundae is a delicious dessert.

6. Cheese

If you’re not sure if eating cheese as a snack will help you lose weight, maybe we can help. Cheese is the best option if you need tasty snacks. According to Stark, cheese, which is high in protein, is absorbed and digested slowly, satisfying a full appetite. Not to mention, cheese provides many important vitamins and minerals. “Cheese has an impressive nutritional profile that contributes to overall health, including calcium, phosphorus, potassium and B12,” the authors continue.

The Bottom Line

Snacks don’t have to hinder your weight loss efforts. Achieving and maintaining a healthy weight can be facilitated by well-planned snacks that provide important nutrients like fiber, healthy fats, and protein—all of which are filling and enjoyable. It is also important to pay attention to the portions of your snacks. Reaching weight loss goals requires strategic snacking rather than mindless binges, Drakeford says.

Dietitians list 6 “bad” snacks you should avoid eating when trying to lose weight.

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