Snacks often get the blame when weight loss stalls, but for many people a well-chosen snack is what stops them arriving at dinner ravenous and eating far more than they planned. The question is less "should I snack?" and more "when, why, and what?".
Our separate guide to low-calorie foods and snacks focuses on choosing foods that give you the most volume for the fewest calories. This guide takes a different angle: it looks at snacking habits, the situations where snacking tends to go wrong, and how to plan snacks that fit into your day.
Do snacks help or hinder weight loss?
There is no rule that you must or must not snack to lose weight. What matters is your total intake over time. The NHS explains that weight loss depends on taking in less energy than you use, and snacks are part of that total like everything else.
The type of snack matters too. A large study by Mozaffarian and colleagues in the New England Journal of Medicine followed more than 120,000 US adults over many years. Eating more yoghurt, nuts, fruit, vegetables and wholegrains was linked with less weight gain over time, while eating more crisps, potatoes, sugary drinks and processed and red meats was linked with more weight gain. This was an observational study, so it shows associations rather than proving cause and effect, but it fits well with UK healthy-eating guidance.
When a snack can help
- Long gaps between meals: for example, an early lunch and a late dinner.
- Before exercise: a small snack can give you energy for a walk, class or run.
- To avoid overeating later: if you regularly arrive home starving and eat whatever is in reach.
When snacking can work against you
- Eating out of boredom, stress or habit rather than hunger.
- Grazing on small amounts throughout the day without noticing how much it adds up to.
- Mindless eating in front of the TV or while scrolling.
- "Healthy" processed snacks such as some cereal bars, flavoured yoghurts and granola, which can be high in sugar.
How to build a filling snack
A snack that keeps you satisfied usually combines at least two of these:
| Element | Why it helps | Examples |
|---|---|---|
| Protein | Helps you feel full for longer | Yoghurt, skyr, eggs, cottage cheese, edamame, hummus |
| Fibre | Adds bulk and slows eating down | Fruit, vegetables, oatcakes, wholegrain crackers, pulses |
| A little healthy fat | Adds flavour and staying power | A small handful of nuts or seeds, a little nut butter |
| Volume and water | Fills your stomach for few calories | Vegetable sticks, berries, melon, soup |
For example, an apple on its own is a good snack, but an apple with a spoonful of peanut butter or a few almonds may keep you going longer.
Snack ideas for different situations
At your desk or at home in the afternoon
- Plain yoghurt or skyr with berries and a sprinkle of oats.
- Two oatcakes with cottage cheese and sliced tomato.
- A small handful (about 30g) of unsalted nuts with a piece of fruit.
On the go
- A banana or apple and a small bag of unsalted nuts.
- A pot of edamame beans or roasted chickpeas.
- Pre-cut vegetable sticks with a small pot of hummus.
After school or in the car with the children
- Chopped fruit in a lunch box, such as grapes (halved for little ones), apple slices or satsumas.
- Plain popcorn made at home.
- Breadsticks with a yoghurt-based dip.
When you want something sweet
- Frozen berries with a spoonful of plain yoghurt.
- A baked apple or pear with cinnamon.
- A couple of squares of dark chocolate with a piece of fruit, eaten slowly.
Evening snacks
- A mug of vegetable or miso soup.
- A small bowl of porridge made with milk.
- A slice of wholegrain toast with a scraping of peanut butter.
Plan your snacks
Planning ahead is one of the most effective snack habits. If you know when you are likely to get hungry, you can have a good option ready rather than reaching for whatever is available.
| Step | What to do |
|---|---|
| 1. Spot your hungry times | Notice when you usually get hungry or when cravings hit, such as mid-afternoon or after the school run |
| 2. Decide what you'll have | Choose one or two go-to snacks for each of those times |
| 3. Prepare in advance | Wash and chop vegetables, boil eggs or portion nuts into small pots |
| 4. Keep it visible | Put fruit in a bowl on the side and move biscuits out of sight |
| 5. Portion it out | Eat from a bowl or plate, not straight from the packet |
Handling cravings and emotional eating
Cravings are normal. A few strategies can help you respond in a way that suits your goals:
- Pause and check: ask yourself whether you are physically hungry or tired, bored, stressed or thirsty.
- Have a drink first: a glass of water or a cup of tea can help you check whether you are actually hungry.
- Wait 10 minutes: cravings often fade if you do something else.
- Don't ban favourites completely: strict rules can lead to an all-or-nothing cycle. Plan small portions of the foods you love.
- Sleep and stress matter: being tired can make it harder to resist high-sugar, high-fat foods.
If you feel that your eating is out of control or causing you distress, talk to your GP. Support is available.
Reading snack labels
Many snacks marketed as healthy are high in sugar, fat or salt. The NHS traffic-light labels can help: per 100g, more than 22.5g of total sugars is high, and 5g or less is low. More than 1.5g of salt per 100g is high. Check the calories per portion too, as packs often contain more than one portion.
The NHS Healthier Families advice on children's snacks suggests choosing fruit and vegetables first and limiting packaged snacks to 2 a day max. It is a useful rule of thumb for family cupboards.
Frequently asked questions
How many snacks should I have a day?
There is no set number. Some people do best with three meals and no snacks; others prefer smaller meals and one or two planned snacks. Choose what helps you feel in control of your hunger.
Are nuts good for weight loss?
Nuts are high in calories, but they also contain protein, fibre and healthy fats, and in the Mozaffarian study eating more nuts was linked with less long-term weight gain. Keep portions to a small handful, about 30g, and choose unsalted versions.
Are cereal bars a healthy snack?
Some are, but many contain a lot of sugar. Compare labels and look for options lower in sugar and higher in fibre, or have oatcakes or fruit instead.
Is it bad to snack in the evening?
Not necessarily. What matters most is your total intake and the type of snack. If evening snacking is mostly habit, try a cup of tea or a short walk first.
What's the best snack to stop sugar cravings?
Fruit with a source of protein, such as yoghurt with berries, can satisfy a sweet tooth while helping you feel full. Eating regular meals also helps to stop cravings building up.
Related guides
- Low-calorie foods and snacks
- High-protein foods and diet for weight loss
- High-fibre foods for weight loss
- The Mediterranean diet for weight loss
Sources
- Mozaffarian D et al. (2011). Changes in diet and lifestyle and long-term weight gain in women and men. New England Journal of Medicine. https://pubmed.ncbi.nlm.nih.gov/21696306/
- NHS: Understanding calories https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/understanding-calories/
- NHS: Food labels https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/how-to-read-food-labels/
- NHS Healthier Families: Healthier snacks https://www.nhs.uk/healthier-families/food-facts/healthier-snacks/
- British Dietetic Association (BDA): Weight loss food fact sheet https://www.bda.uk.com/resource/weight-loss.html
- NHS: The Eatwell Guide https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/
Medical disclaimer: this guide is general information only, not medical advice. Speak to your GP or a registered dietitian before making major changes to your diet, especially if you have a health condition, are pregnant or take medication. See our Medical Disclaimer.