Are there any snacking diets that can still help you lose weight?

(Ms. Lan Phuong, residing in Dau Giay town, Thong Nhat district)

Doctor replied:

Hello Lan Phuong!

Thank you for sharing a very real problem that many people encounter in the process of losing weight.

In fact, snacking is not entirely the “enemy” of weight loss, the important thing is to choose the right foods and control your food portions properly. Healthy snacks also help stabilize blood sugar, avoiding the feeling of hunger that leads to overeating during main meals.

Here are some smart snacking suggestions to help you control your weight without having to completely give up snacking:

🔸 Choose foods low in calories, high in fiber or protein:

Fresh fruit (papaya, apple, guava, cucumber...)
Sugar-free yogurt
Boiled eggs
Unsalted nuts (almonds, walnuts, about 10-15 nuts/time)
Boiled vegetables with sesame salt or a little shrimp salt

🔸 Absolutely limit snacks high in sugar, salt and fat such as snack cakes, milk tea, french fries, sweet biscuits... because they contain a lot of empty calories, easily causing weight gain.

🔸 Eat at the right time, in the right amount:

- Mid-morning: about 2–3 hours between breakfast and lunch

- Afternoon: 2 hours before dinner

- Each snack should be limited to less than 150kcal.

🔸 Drink enough water: Sometimes the feeling of "craving" is actually the body lacking water. You should drink filtered water or unsweetened herbal tea before deciding to snack. The amount of water taken into the body is calculated at 40ml/kg of body weight.

In short, you can absolutely maintain your snacking habits and still lose weight, as long as you choose the right foods and control your intake. If you need to personalize your diet more specifically, you can go to the nutrition department for direct consultation.

Wish you healthy and sustainable weight loss!

Bachelor of Nutrition Nguyen Thi Huong,

Head of Nutrition and Dietetics Department, Hoan My Dong Nai Hospital