India, Jan. 21 -- Weight loss often depends less on main meals and more on what gets eaten between them. Snacks can quietly add extra calories without providing fullness, which makes progress feel slow and frustrating. Healthy snack swaps focus on changing ingredients and portion habits rather than cutting snacks out completely.

Traditional home kitchens relied on simple, filling foods for in-between meals. Roasted grains, fruits, nuts, and homemade mixes were common because they kept hunger steady without leading to overeating. These habits developed out of practicality, as snacks needed to support energy levels during long working hours without relying on packaged foods.

Healthy snacks work best for weight loss when they balance prote...