Having trouble fighting fat? Start snacking!
It’s a proven way to control your appetite and reduce your portion size at meals. Studies found that people who eat only 2-3 large meals a day tend to consume more calories than those who eat 5-6 smaller meals. This is mainly due to the fact that if you eat breakfast at around 8:00 am and then don’t eat lunch until around 2:00 pm, you are then so hungry that you will eat more than necessary to satisfy your hunger.
And remember, the brain doesn’t immediately register when your stomach is full; it could in fact take about 20 minutes! So, by the time you realize you’re full; you would have already eaten too much. Overtime, this could lead to increased calorie intake, and subsequent weight gain.
However, eating healthy snacks throughout the day should leave you feeling satisfied and more in control of your diet. Here are some on-the-go foods to help you stay slim…
Fiber, protein and essential fatty acids in nuts are digested slowly, so they help to control hunger and maintain energy levels for long periods of time.
The skin of apples contain pectin, a soluble fiber that slows down the rate of your stomach emptying, thereby reducing appetite. Pretty awesome, huh? It is important to eat them whole though, as pectin is more concentrated in the peel than the pulp.
Low-Fat Greek Yoghurt
If Greek yoghurt is unavailable, opt for another low-fat and creamy alternative instead – the texture fools you into thinking its fat-filled, but at around 80 calories per serving, you have room for a little extra, so try sweetening your bowl with some chopped fruit and nuts. Calcium found in yoghurt helps boosts metabolism.
Some beans such chickpeas, kidney beans, edamame and lentils are low in fat, and high in protein and fiber, which help to naturally suppress the appetite. They are digested slowly and cause spikes in blood sugar levels.
Vitamin C-loaded fruit such as strawberries and raspberries can help you burn up to 30% more fat during exercise, suggests research from Arizona State University.
Oatmeal is one of the best breakfast foods for naturally lowering blood cholesterol and suppressing appetite. It is a good source of fiber, complex carbohydrates and essential fatty acids. Eating a cup of cooked oatmeal for breakfast can help you feel full longer. Avoid the sweetened instant varieties.
Yours in Health,