Try these healthy snacks scientifically proven to keep you feeling fuller for longer.
Snacking is supposed to control our appetite between meals and curb our cravings.
But if you’re snacking regularly, still feeling those hunger pains between meals and putting on pounds, it could be time to switch up your snacking regime.
Because not all snacks are made equal.
There are some snacks that are naturally superior to others thanks to their high fiber content, appetite-suppressing properties and well, their tastiness!
We caught up with registered NYC Dietician, Lisa Meredich to give you a deeper insight into which snacks are going to help you lose weight quicker and not pile on the pounds.
If you’re looking to shed those extra 10 pounds, these healthy appetite suppressing snacks are sure to help you towards achieving that ultimate weight loss goal.
10 HEALTHY SNACKS TO SUPPRESS YOUR APPETITE AND KEEP YOU FEELING FULL
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AVOCADO SLICES ON WHOLEGRAIN FIBER CRACKERS
Avocado is super high in monounsaturated fats and fiber which naturally keeps your energy levels high and fullness ‘indicator’ full, states Meredich.
A diet high in monounsaturated fats typically yields a 5% greater increase in energy expenditure even at rest.
This means you’re burning more calories per hour even whilst doing very little just by adding more healthy fats into your diet.
According to a 2013 study in Nutrition Journal, overweight adults who ate half an avocado a day reported a 40% drop in afternoon hunger too.
Easy snack idea: To keep you feeling fuller even longer, add some avocado slices to rye wholegrain crackers, which are again high in natural fibers.
Scientifically proven to curb our appetite, almonds are high in protein, monounsaturated fats and fiber, and make a great snack between meals.
You needn’t worry about the high number of calories within nuts either.
According to a 2015 study in the European Journal of Clinical Nutrition, adults who ate 1.5 ounces of almonds a day reduced their hunger, and lost weight despite the extra added calories from the nuts.
Even after a month of snacking on a good portion of almonds every day, the participants of the study did not gain any weight.
Easy snack idea: Top some frozen bananas with a dollop of organic, sugar free peanut butter and a helping of almonds for a quick, tasty snack.
Apples contain an appetite-suppressing substance called pectin.
Pectin not only helps to regulate our ‘hunger hormone’, but it also forms a gelatinous mass once inside our stomachs.
This, along with its’ natural high fiber content is what makes apples a superior snack for weight loss.
Easy snack idea: Cut an apple into slices. Top with plain Greek yogurt (another appetite suppressing food), some almond butter, and finish with strawberry and banana slices, a drizzle of honey, and a sprinkle of granola.
Want a sweet treat without the guilt?
Did you know that chomping down on a few squares of dark chocolate can help to suppress our appetite, control our weight and boost our metabolism?
Numerous studies have discovered that eating dark chocolate 20 minutes before lunch and dinner naturally cuts your appetite by up to 50%.
Why? The flavonoids within dark chocolate help to decrease the potential for insulin resistance, leading to a steady blood sugar level.
When it comes to dark chocolate, 65-75% cocoa is ideal.
Easy snack idea: Melt a few pieces of dark chocolate in a bowl. Slice a banana into small segments. Top with the melted chocolate and freeze for a cool treat.
If you’re regularly reaching for the potato chips, you’ll want to swap it out for this popcorn snack instead.
Research published in Nutrition Journal found that adults who ate six cups of popcorn (only 100 calories) reported less hunger overall compared to those who ate a cup of potato chips (150 calories).
Just make sure to go for the plain, unsalted microwaveable popcorn!
The rest of the stuff on the shelves is often loaded with salt, butter and other additives. Eat plain!
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PLAIN GREEK YOGURT
Greek yogurt is known for its hunger-satisfying properties thanks to its high protein content which naturally tames hunger.
It’s also a great source of calcium and ALA Omega-3, which influences the appetite hormone ‘Ghrelin’, signalling to your brain that you’re full a little before you actually are.
This can help to shave some easy calories off your diet to drop pounds quicker.
Easy snack idea: Top some plain Greek yogurt with superfood raspberries, apricot pieces and a nut of you choice for an easy mid morning snack.
We all know chia seeds are healthy for us, but did you know that just 1 ounce of chia seeds contains 40% of your daily dietary fiber intake!
Plus, they’re a bit of a powerhouse when it comes to nutrients; they are rich in antioxidants, protein, healthy fats, and dietary fiber which all help flush out toxins, build lean muscle mass and reduce inflammation.
When you reduce the body’s need to focus on repair and growth (due to bad eating habits), it can begin to focus on other bodily processes such as fat burning.
Easy snack idea: Add some chia seeds to an acai bowl or one of these insanely refreshing weight loss smoothies.
Similar to almonds, walnuts help to induce satiety and reduce cravings.
Loaded with polyunsaturated fats (PUFAs), walnuts significantly dampen the hormone that boosts hunger, whilst firing up another important hormone that increases feelings of fullness according to this study.
Easy snack idea: Take shop-bought hummus to new heights with a topping of pickled red onion, pomegranate seeds and a good handful of chopped walnuts. Serve with pitta bread as an easy snack or a weekend lunch.
No matter what article you read about weight loss, eggs are sure to feature. And there’s a good reason for it.
It’s no secret that protein helps to keep us feeling fuller for longer, but eggs deserve a special mention.
Eating eggs for breakfast has been associated with a reduction in Ghrelin, the major hormone associated with feelings of hunger.
Not only does the egg white protein prevent high blood sugar level spikes, but the yolk’s high vitamin and mineral content helps to keep our digestive systems functioning properly.
Easy snack idea: Toast some wholegrain bread, and cut into long sticks. Crack soft boiled eggs, and dip the bread in yolk. Add side salad with vinaigrette dressing for some greens.
HUMMUS DIP AND VEGGIES
The Garbanzo beans in Hummus are naturally loaded with essential nutrients, minerals and vitamins needed to control our appetite.
This includes a high fiber and protein content which makes hummus a great mid-morning snack, especially during days when you need a quick energy boost.
Hummus’ fast releasing natural sugars are sure to keep you feeling full without the nasty sugar crash later on.
Easy snack idea: Chop up some carrots and celery into small sticks. Top hummus with some red onion, and drizzle with some honey.
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