10 Healthy Fat-Burning Snacks for Women

10 Healthy Fat-Burning Snacks for Women

17 min read


19 Oct 2023

What you'll learn in this blog

  1. How Do You Burn Fat?
  2. The Best Fat Burning Healthy Snacks
  3. How Else Can You Burn Fat?

10 Healthy Fat-Burning Snacks for Women


The ultimate list of fat-burning healthy snacks is here, and it is guaranteed to satisfy every one of your snacking urges.

Whether you go weak at the knees for a sweet and salty snack or if dark chocolate is your vice, our list has mouth watering options to suit all palates.

According to recent statistics, weaving healthy snacks into your daily routine can support weight management and promote overall well-being. Bonus.

Us ladies know that choosing snacks that specifically aid in fat burning is crucial when we want to shed the pounds—so let’s get straight to it.

How Do You Burn Fat?

Before we get into the delicious snack ideas to revolutionize your weight loss journey, let's have a look at how you burn fat and how to get there, fast.

This is the science behind how we burn fat in simple terms—because who needs big words to confuse you when we just want quick answers, right?

  • When the body needs energy, but doesn't have enough from the food you've recently eaten, it starts to use stored fat for fuel.
  • Fat is stored in special cells called fat cells. When the body wants to use fat for energy, it breaks down the fat cells and releases fatty acids.
  • These fatty acids travel through the bloodstream to the cells in your body that need energy, like your muscles.
  • Inside those cells, the fatty acids go through a process called beta-oxidation. This process breaks down the fatty acids into smaller molecules that can be used to create energy.
  • These smaller molecules go through a series of chemical reactions that produce energy in the form of a molecule called ATP. This energy helps your body do all the things it needs to do, like moving, grooving or thinking.

The Calorie Deficit

You've probably heard this term before, and you might even be doing it right now as part of a calorie-controlled diet.

It all comes down to taking in fewer calories than you burn.


Well, because to initiate fat-burning mode, the body needs to be in an energy deficit, meaning it needs to consume fewer calories than it uses.

It’ll be helpful to see how this equates to a normal day.

Let's say your daily calorie need is 2,000 calories, and you need to work out a calorie deficit to lose weight. 

A common approach is to aim for a deficit of 500 calories per day (which might seem like a lot, but it's actually pretty easy).

That means you're left with a daily calorie intake of 1,500 calories. By consistently consuming 1,500 calories per day, you would be in a calorie deficit of 500 calories.

Creating a calorie deficit of 500 calories per day can lead to weight loss of one pound a week.


Because one pound of fat is roughly equivalent to 3,500 calories. So a daily deficit of 500 calories would result in a weekly deficit of 3,500 calories.

Quick Ways to Create a Calorie Deficit

  • Drink water instead of sugary drinks: This can save hundreds of calories you might not even think about.
woman smiling while eating
  • Use smaller plates: Research has found that using smaller helps with controlling your calorie intake and portion controls. You'll find your appetite decreases too.
  • Go for protein: Filling, good for you and satisfying, it's an essential nutrient that is one to focus on when you are looking for a calorie deficit.
  • Choose whole, unprocessed foods: Whole foods like fruits, vegetables, whole grains, and lean proteins can be more nutrient-dense and filling than processed foods. 

The result? Fewer calories consumed and a calorie deficit.

Read: Our essential guide to simple hacks that can trick your brain into losing weight for extra tips on shedding those pounds the healthy way.

Plan Your Food

We get it. It's totally not how you want to be spending your time, chopping, prepping, and storing.

BUT it actually saves time, money, and yes, excess pounds in the long term.

Here are some top tips for your reading pleasure…

Pre-plan a range of low-calorie snacks to help see you through those cupboard and fridge-raiding moments when a convenient pre-packaged snack could be grabbed instead.

Ransack the cupboards and remove all high fat, high sugar processed foods for now— you don’t need to throw them out—just deliver them to a friend to look after them until you’re on a better path.

Being mindful is also key because we often find ourselves mindlessly eating out of habit.

The whole prep process allows you to take the time to be intentional with your snack choices and appreciate the time and effort put into making them.

You can extend mindful eating into paying more attention to your hunger cues too. 

The result? Cultivating a positive and healthy relationship with food.

The Best Fat Burning Healthy Snacks

1. Greek Yogurt: A Protein-Packed Powerhouse

Research has consistently shown that Greek yogurt is not only a delicious and filling snackbut did you know it also possesses fat-burning properties?

Its high protein content makes it an ideal choice for promoting weight loss and helping to burn fat effectively—just what we like to hear.

Studies show that eating high-protein snacks like Greek yogurt can increase feelings of fullness, leading to reduced calorie intake throughout the day.

Listen to this…

A regular intake of Greek yogurt has been associated with decreased hunger and a lower risk of overeating, ultimately aiding in weight management. Great news, huh?

Plus, the protein found in Greek yogurt plays a vital role in supporting muscle recovery and growth.

This is especially important for women who enjoy regular exercise or physical activity as it helps preserve and build lean muscle mass, emphasizing the importance of including grams of protein in their diet.

The result? A better metabolism and increased fat burning capabilities.

As you can see there's no doubt, it's one of the best healthy snacks that can help you lose weight.


Let's talk about portions. A portion size of four to nine ounces is best. Opt for low sugar varieties. Go for plain yogurt and add some fresh fruit for natural sweetness or a little honey.

Non Dairy Options

Those who don't consume dairy don't have to miss out on all that protein goodness. Great plant protein options are dairy-free alternatives like coconut milk or almond milk-based Greek yogurts.

Extra toppings

Combining Greek yogurt with other nutritious ingredients can further enhance its fat-burning effects.

Give these a whirl:

  • Fresh Fruit for added fiber, vitamins, and antioxidants.
  • Whole Grains make for a satisfying crunch while throwing a little fiber into the mix to keep you feeling fuller for longer.
  • Nuts and Seeds such as chia seeds, flax seeds, almonds and walnuts add crunch and stave off those dreaded hunger pangs.

2. Almond Butter: A Creamy Indulgence

Almond butter has real superpowers when it comes to healthy fats, protein, and fiber. It also helps you stay feeling full for longer periods of time, making it a perfectly indulgent (yet healthy) snack.

Studies have shown that incorporating almonds or almond butter into the diet can have positive effects on weight management.

It's been found to be one of the best mid-morning snacks to reduce hunger and stops you from reaching for those high-fat foods instead.

Choosing almond butter means gaining a treasure trove of health benefits as it contains things like monounsaturated fats, which can help lower LDL ("bad") cholesterol and raise HDL ("good") cholesterol, leading to an improvement in heart health.

It also contains nutrients like potassium, vitamin E and magnesium.


Enjoy a moderate serving of around two tablespoons, which amount to around 90 to 100 calories per serving—it's a high calorie snack.

Pair it with sliced fruits or whole-grain crackers for a nice tart contrast or a yummy crunch.

Look for unsweetened, natural almond butter options. Oh, and if you prefer other nut butters, there are plenty of alternatives. Yum.

3. Creamy Avocado-Cucumber Sushi Rolls


Yes, they are as amazing as they sound! And they have cream cheese in them.

Creamy avocado-cucumber sushi rolls can be a good healthy snack when you are trying to lose weight due to several factors.

Firstly, avocado is a key ingredient in these rolls, and it offers various health benefits.

Did you know? Avocados are rich in monounsaturated fats. Oh yeah.

What does that mean?

Levels of bad cholesterol in the blood are reduced which in turn lowers the risk of heart attack and stroke.

It's also great for weight management.

Research suggests that adding avocados into a calorie-controlled diet can support weight loss. Oh, and they can reduce belly fat. They’re also one of the best healthy snack ideas as they have plenty of fiber in them.

An addition of cucumber means your snack will be high in water content and lower in calories. The cream cheese can be low fat and only a small amount to add extra creaminess. The sushi rice is generally low in fat, too.

Sushi rolls that contain avocado and cucumber, like the creamy avocado-cucumber rolls tend to be lower in calories compared to rolls that have fried ingredients. So choosing this type of sushi as a snack is ideal if you need your savory snack fix.


To ensure good portion control, it's important to be mindful of the size of the sushi rolls and the number of rolls consumed.

A typical serving may include six small pieces of sushi and add up to 200 to 250 calories.

4.Spicy Roasted Chickpeas

This is the perfect healthy snack for those who like a little spice and bite (and they are very addictive).

Made only with seasoning and olive oil then put in the oven, this tasty snack is the answer to your plant-based and protein needs.

Did you know? Chickpeas have a low glycemic index meaning they can help regulate blood sugar levels and prevent spikes in insulin.

They’re also packed with fiber which always helps with feeling fuller and more satisfied between your meals. They score high for B6 (great for heart health), potassium, and vitamin C.

Chickpeas are also a really great option instead of alternatives like potato chips as they’re not fried. Instead, these tasty little plant-based morsels are baked in the oven and contain selenium, which has links to liver health and cancer prevention.

Overall, spicy roasted chickpeas make a good healthy snack choice due to their nutritional content. They’re high fiber and protein too and lower calorie as well as fat when compared to traditional snacks.

You can always add air popped popcorn for some extra texture.

5. Apple slices with Peanut Butter

Oh yes, oh yes. Who doesn't love the zest of apple slices with the creaminess of peanut butter?

This tried and tested health snack is loaded with healthy fats and fiber—especially a soluble fiber called pectin which helps support your all important digestive health.

Apples are also packed with vitamin C which is actually an antioxidant. So, think of collagen production and immune function.

When it comes to peanut butter, you may know it's an awesome source of protein, healthy fats (monounsaturated and polyunsaturated fats), and vitamin E—an antioxidant that helps protect cells from damage. It also contains minerals like magnesium, potassium, and phosphorus.

Additional Nutrition: The combination of apple slices with peanut butter also offers important nutrients such as calcium, iron, and folate, which are beneficial for overall health.


We'd say typically, a serving of apple slices with peanut butter is about one medium-sized apple (about 150g) and two tablespoons (32g) of peanut butter. This serving size provides a good balance of nutrients while keeping the calorie count moderate.

Top tips…

When choosing peanut butter, go for natural varieties without added sugars or hydrogenated oils. 

It's also essential to be mindful of portion sizes, as peanut butter can be calorie-dense. 

Moderation is key to ensure you're getting the nutritional benefits without consuming excessive calories.

6. Edamame

Edamame beans are a great snack for weight loss.

Edamame is a good source of protein, fiber, and healthy fats, which can help keep you feeling fuller, curb those cravings and doesn't cause a spike in blood sugar levels because it's a low-glycemic food.

They also are really nutrient-dense, think vitamin K, magnesium, and folate.

If you're someone who enjoys snacks in a tactile way you will love the fun of 'popping' the beans out of their pods too.

All you need to do is boil them for five minutes, drain, sprinkle with a little sea salt, and most importantly…enjoy!


A 1/2 cup serving of cooked edamame contains only 95 calories, making it a low-calorie snack option. 

Edamame beans give you a ton of energy because they are famously high in protein and also fill you up with their fiber content.

Overall, edamame is a great snack choice for those looking to lose weight or maintain a healthy diet, providing a combination of protein, fiber, and healthy fats in a low-calorie package.

7. Chia Seed Pudding

Chia pudding

Sound familiar?

It’s a plant-based favorite for vegans and vegetarians that has managed to elbow into coffee shops and superstores alike.

Chia seed pudding is relatively low in calories, especially when made with unsweetened plant-based milk.

It's one of those high fiber snacks, too. So it's high in healthy fats, including those all important omega-3 fatty acids (omega-3, in particular). 

One serving (about two tablespoons of chia seeds) typically contains around 120 to 140 calories. 

Just one ounce (about two tablespoons) of chia seeds provides around 10 grams of fiber. 

We recommended starting with a smaller portion (around ½ to ¾ cup) and adjusting as needed.

It's also totally customizable to suit your taste preferences and can be a satisfying and filling snack option.

8.The Hard Boiled Egg

No list of healthy snacks is complete without referencing the humble hard boiled egg.

Did you know? One large hard-boiled egg contains around 78 calories? 

You thought it was more, right?

But you can also reduce the calorie intake, by eating just the egg white, which contains about 17 calories. 

They’re nutritional powerhouses with vitamins and minerals such as vitamin D, vitamin E, zinc, vitamin B2 (riboflavin), and vitamin B12.

Don't forget, they’re an awesome source of monounsaturated and polyunsaturated fats, which are considered healthy fats.

Hard-boiled eggs can be eaten plain, sprinkled with salt and pepper, or used in salads and sandwiches for added nutrition and flavor. 

9. Dark Chocolate Chips

That's right, chocolate.

Considering dark chocolate is typically lower in sugar than milk or white chocolate, they’re a far healthier choice than the usual chocolate suspects.

They're also packed with fiber, iron, magnesium, and antioxidants, specifically flavonoids which help with heart health and reduce inflammation, aligning well with the goal of healthy weight loss. This makes them a really good healthy snack for weight loss.


You'll know this already but portion control is important with dark chocolate chips as they are dense in calories, making them a satisfying snack when used wisely.

A typical serving size is about 1 ounce (28 grams) of chocolate chips which is roughly equivalent to 60 to 70 chocolate chips and it contains around 150 to 170 calories.

To incorporate dark chocolate chips into your weight loss journey, you can sprinkle them on top of yogurt, add them to trail mix, or enjoy them as a standalone snack. 

By savoring small portions and focusing on the rich flavor, you can satisfy your chocolate cravings while still maintaining a balanced and calorie-controlled eating plan.

10.Homemade Trail Mix

It’s true, homemade trail mixes are a way to customize your healthy snack choices as you can pick and mix all your faves.

You create a tasty mix by combining unsalted nuts, seeds, and dried fruits in a bag or bowl and giving them a good old shake. 

FYI: Be mindful of portion sizes as nuts and dried fruits can be calorie-dense per serving.

How Else Can You Burn Fat?

So now you know the kickass snacks that are both healthy and fat burning foods, it's time to think about diet.

Let's learn what to eat and how to eat it so you can get on your healthy weight loss path quickly and easily.

Your healthy eating pattern and routine starts today.

Think ‘High Protein’

high protein foods

Consuming enough protein can help boost your metabolism, reduce appetite, and preserve muscle mass while losing weight. 

So that means including lean meats, poultry, fish, eggs, legumes, soya (brilliant plant based protein) and dairy products in your diet can get you there quicker.

Focus on Whole & Unprocessed Foods

It'll be no great surprise to you that unprocessed foods are better for you and easier to digest. 

Not only that but nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins help you feel fuller for longer.

Portion Control

Prevent overeating by using smaller plates, measuring your food, and taking your time to eat so your brain has time to register you’re full. These are all great ways to reduce the amount you eat and how you eat, positively.

Limit Added Sugars & Refined Carbohydrates

Foods and drinks high in added sugars and refined carbohydrates (like white bread, sugary drinks, and sweets) can contribute to weight gain. 

If you want grains, go for whole grains. 

Drink Water Often

Does drinking water help you lose weight? Yes, it does. 

If you drink enough water throughout the day to keep hydrated you are in turn boosting your metabolism, reducing your calorie intake and increasing your feelings of fullness.

All ticks when it comes to reducing snacking and weight gain.

Consider Intermittent Fasting

Did you know? Intermittent fasting can lead to significant weight loss?


Because it creates an energy deficit which leads to stored fat being burned for fuel.

It also boosts your metabolic health, preserves your muscle mass while reducing body weight, driving down hunger, simplifying your eating patterns, and more.

FYI: Before you consider making any changes to your diet, speak to your healthcare provider to find out what the best way forward is for you. 

Exercise Tips to Lose Weight

woman running on treadmill

So you're following a balanced diet with plenty of healthy snacks, you're drinking enough water, and now you want to have a regular and consistent exercise program underway.

Go, you!

Remember: Just like changing your diet it is important to check in with your healthcare provider before you start following a new exercise plan.

Cardiovascular exercises

To burn calories and hit those weight loss targets aim for activities such as walking, jogging, cycling, and swimming.

If you're a member of a gym using cardio equipment like treadmills or elliptical machines.

It's best to aim for at least 150 minutes of moderate-intensity cardio exercises per week, or 75 minutes of vigorous-intensity exercises.

High-Intensity Interval Training (HIIT)

This kind of exercise involves short bursts of intense exercise followed by periods of rest or lower intensity. 

Not only does it improve cardiovascular fitness but it's also super effective at burning fat. 

This is a popular follow-along HIIT video you can do at home.

Strength Training

Get strong and tone up while losing weight with strength training. 

Building lean muscle mass is key for increasing your metabolism and burning fat, even when at rest.


By using weight machines in the gym, free weights, and resistance bands. 

FYI: Definitely get advice on how to do these correctly and with the right form by a P.T before starting.

Circuit Training

Circuit training combines cardiovascular exercises and strength training in a fast-paced workout format. 

It's fun to do with friends and can be set up at home, in your garden, in the park or in a class at the gym, serving as a weight loss snack activity.

Consistency and Progression

Be patient.

With exercise it's a waiting game. Be consistent, be disciplined (you can do it!), and the results will follow—especially if backed by a balanced diet, healthy snacks, and fat-burning supplements.

As you start to feel fitter and more able, increase your workouts in terms of intensity or duration. 

This will prevent plateaus, keep you engaged and challenged, and put you in the driving seat for the best weight loss results, akin to following advice from a dietitian.

How Can I Lose Weights With Supplements?

You can add more fuel to your fat burning fire with metabolism-boosting supplements that work in sync with exercise, diet, and healthy snacks to get you results, faster.

Like PhenQ—a popular appetite-suppressing supplement that burns stored fat, blocks fat production, and improves your mood and energy levels.

Accelerate your weight loss efforts with tried and tested supplements today that fast track your fat burning goals. You’ve got this.