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!
If you’re looking to shed those extra 10 pounds, these healthy appetite suppressing snacks will help you towards achieving that weight loss goal.
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Avocado Slices on Fiber Crackers
Avocado is high in monounsaturated fats and fiber which naturally fills you up. According to a 2013 study in Nutrition Journal, overweight adults who ate half an avocado a day reported a 40% drop in afternoon hunger.
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.
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 almonds every day, the participants of the study did not gain any weight.
Sometimes it’s best to keep it simple. Apples contain an appetite-supressing product called pectin and are naturally high in fiber which helps you feel fuller for longer.
Want a sweet treat without the guilt? Chomping down on a few squares of dark chocolate can help to suppress our appetite, control our weight and boost our metabolism. 65-75% cocoa is ideal.
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.
Greek yogurt is known for its hunger-satisfying properties because it’s rich in protein that tames hunger. It’s also a great source of calcium and ALA Omega-3, which influences the appetite hormone ‘Ghrelin’ which tells your brain when you’re full.
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 high in protein and antioxidants. Why not add some chia seeds to a smoothie?
Similar to almonds, walnuts help to induce satiety and reduce cravings. Loaded with polyunsaturated fats (PUFAs), walnuts dampen the hormone that boosts hunger, whilst firing up another that increases feelings of fullness according to this study.
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 hormone associated with feelings of hunger.
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.
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