Lose It! Users Who Lost 50 Pounds Eat These 11 Snacks — See Why RDs Approve

You’ve likely experienced that familiar rumble in your stomach between meals ... an unmistakable signal for snack time. And while the debate over whether to snack or not to snack remains ongoing, many people — including members of the weight loss app Lose It! — do snack consistently. 

This list details the most popular snacks of 2023 based on how frequently they were logged by members who lost at least 50 pounds while using Lose It! Below, three nutrition experts share why these foods are worth adding to your grocery list for weight loss and good health.

11 Top-Logged Weight Loss Snacks on Lose It! in 2023

1. Banana

The top-logged snack is none other than a medium-size banana — a timeless classic known for its unbeatable convenience and portability. 

Expert Take: A medium banana is a great snack for weight loss, says Laura M. Ali, RDN, a culinary nutritionist based in Pittsburgh and the author of MIND Diet for Two. She suggests opting for a greener banana, noting that “the less ripe the banana, the higher the fiber content.” This fiber is known as resistant starch, and it resists digestion in your intestine, helping promote satiety and stabilize blood sugar, Ali adds. According to the Academy of Nutrition and Dietetics, bananas are also an excellent pre-workout snack because they provide quick energy. Finally, Ali says bananas are a smart post-workout snack because their potassium and antioxidants ease muscle cramps and minimize inflammation, as one study suggests.

2. Peanut Butter

Peanut butter is the perfect sidekick to jelly, but that’s not all this versatile spread is good for.

Expert Take: A snack like peanut butter can help you tackle those afternoon slumps, says Ali. It contains about 7 grams of protein and 2 grams of fiber per 2-tablespoon serving, according to the U.S. Department of Agriculture (USDA). Ali further explains peanut butter’s health benefits, which research also illustrates: “Peanuts contain phytosterols, which have been proven to lower blood cholesterol levels and decrease the risk of heart disease,” she says. “They also contain resveratrol, which may help mitigate the risk of Alzheimer’s disease.”

3. Blueberries

With their irresistible blend of sweet and tart flavors, you may not be surprised that blueberries are the top berry choice for healthy snacking in this list.

Expert Take: Ali often recommends incorporating blueberries into yogurt or smoothies for a simple nutritional boost. With only 85 calories per cup, according to the USDA, blueberries can be enjoyed in a sizable portion for minimal calories. Plus, they are antioxidant-rich and a certified heart-healthy food choice by the American Heart Association (AHA). But there’s even more to love about this little blue fruit. “Blueberries are probably best known for their impact on brain health, as research finds that eating blueberries may protect against cognitive decline,” says Ali, referring to a review of randomized controlled trials.

4. Apple

“An apple a day keeps the doctor away” is a common health belief. You might be curious whether that’s true or if it helps with weight loss. 

Expert Take: “Apples are fiber-rich, so munching on one can help bridge that between-meal gap, much like other fruits and vegetables,” Ali says. According to one review, the fiber and antioxidants in apples make them a smart choice if you’re looking to lose weight. Apples are also a good post-workout snack because their carbs can help replenish depleted glucose stores. After intense exercise, pair your apple with protein, like peanut butter, for optimal muscle recovery support, Ali suggests.

5. Strawberries

Another berry makes the cut — and this time, it’s the juicy strawberry, a year-round fruit that brings a burst of freshness to any snacking plate.
 
Expert Take: “I would absolutely recommend strawberries as a healthy weight loss snack,” says Sarah Trefethen, RDN, who’s based in Birmingham, Alabama. Fruits, like strawberries, offer complex carbohydrates, vitamins, minerals, phytochemicals, and antioxidants, which help decrease inflammation, according to research. “This is huge because so many chronic illnesses, like obesity, are directly correlated to high levels of inflammation in the body,” says Trefethen.

6. Watermelon

It’s the only melon on this list, and while you might typically associate watermelon with summertime, you can certainly enjoy this fruit and its nutritious benefits all year long.

Expert Take: If you’re seeking a low-calorie snack, consider adding watermelon to your rotation. According to the USDA, 1 cup contains only about 46 calories. That said, it’s a relatively low-fiber fruit, with just 1 gram per cup. For that reason, Trefethen recommends pairing watermelon with a source of protein or healthy fat for better blood sugar control. As with any food, though, portion control is important. Keep your portion of watermelon to “about the size of a baseball,” Trefethen says. The USDA’s MyPlate guidelines recommend 1½ to 2 servings of fruit for women and 2 to 2½ servings of fruit for men per day.

7. Grapes

Red vs. green: Which grape do you tend to reach for in the grocery store? Food logging data suggests red may be the most popular choice.

Expert Take: “Especially in terms of weight loss or even weight maintenance, choosing high-volume, lower-calorie foods is essential for short-term satiety and long-term success,” Trefethen says. Grapes fit the bill: They’re high in water while being low in calories (just 104 per cup, per the USDA). According to the Centers for Disease Control and Prevention (CDC), choosing low-calorie fruits and vegetables for snacks is a smart choice for most healthy eating plans.

8. Almonds

Not sure which nut to buy? Maybe it’s time to give almonds a shot. 

Expert Take: Almonds are “incredibly beneficial for us nutritionally,” Trefethen says. They can also promote satiety, making them a suitable weight loss snack. Trefethen finds almonds a key snacking option for helping her clients feel fuller, “especially when paired with a fibrous fruit, like the examples on this list.” Yet because they’re calorie-dense (about 23 nuts contain 164 calories, per the USDA), she often advises her weight loss clients to pre-portion them rather than snacking straight from the container. 

9. Protein Chocolate Shake

Protein shake options abound — and food logging data suggests the chocolate Premier Protein shake is a favorite.

Expert Take: Protein shakes “can be an excellent on-the-go snack that does not need to be refrigerated,” says Sophie Dolan, RDN, the Birmingham, Alabama–based owner of Sophie Dolan Nutrition, who often recommends them to clients. Because protein is a highly satisfying macronutrient, it’s an especially great snack to reach for if it will be several hours until your next meal. This way, you don’t arrive at mealtime ravenous, which can lead to overeating. Dolan’s advice is to “make sure your protein shake is low in sugar since there are many different chocolate protein shakes on the market.” Two options that are healthier than the Premier Protein shake come from the brands Owyn and Fairlife.

10. Raspberries

Raspberries are the third type of berry to show up on this list, with berries as a whole representing about 27 percent of the top 11 snack picks. 

Expert Take: “Raspberries make a great component of a snack,” says Dolan. “They are rich in fiber and antioxidants, which is something we all need more of.” Raspberries also boast a low sugar content, adding to their nutritional appeal. Research shows that eating more whole fruits (and vegetables) may influence weight loss in women through a variety of mechanisms, including how fast you eat — possibly due to their bulk volume relative to their low calorie count. When a food has bulk volume, it tends to have more water and fiber content, and less fat. These features may help you eat more slowly. And when you eat more slowly, you tend to chew food more thoroughly, allowing for better digestion and more time for your body to register feelings of fullness. This can lead to consuming fewer calories overall, which can promote weight loss.

11. String Cheese

Rounding out the most popular snacking choices is string cheese. Typically made from mozzarella cheese, it’s named for its fun texture that lets you pull it into those satisfying strings.

Expert Take: Grab a stick of string cheese and you’re well on your way to building a healthy snack, says Dolan. To keep blood sugar steady, she recommends opting for a snack with fiber and either protein or fat — and string cheese offers 7 grams of protein and 5 grams of fat, according to the USDA. “When you keep your blood sugar levels within normal range throughout the day, you can more easily maintain or lose weight,” she says. Simply add some fiber, such as half an apple or eight almonds, and you’ve got an effortlessly balanced snack. Bonus: String cheese is individually wrapped, making portion control a no-brainer, Dolan notes.

Editorial Sources and Fact-Checking

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• Nieman DC et al. Blueberry and/or Banana Consumption Mitigate Arachidonic, Cytochrome P450 Oxylipin Generation During Recovery From 75-Km Cycling: A Randomized Trial. Frontiers in Nutrition. August 7, 2020.
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• Can I Eat Watermelon in the Winter? Foundation for Fresh Produce. 2024.
• Watermelon, Raw. U.S. Department of Agriculture. April 1, 2019. 
• Fruits. USDA MyPlate.
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• Nuts, Almonds. U.S. Department of Agriculture. April 1, 2019.
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• Raspberries, Raw. U.S. Department of Agriculture. April 1, 2019.
• String Cheese. U.S. Department of Agriculture. April 1, 2019.