These snacks can help you feel full and eat less

Nuts

Snacks are a double-edged sword for many Weighthackers trying to lose weight. The wrong kind of snack can not only add empty calories to your day (and thus unwanted fat to your body), they can actually make you feel hungrier later on. But the right snacks can make you feel satiated, which means you’ll ultimately eat less and lose weight. So what are the right kinds of snacks to eat?

According to a recent presentation at the Institute of Food Technologists (yes, there are such things as food technologists) Annual Meeting and Food Expo, the snacks you want to focus on are things high in fiber like nuts and peanuts. The presentation was done by Roberta Re, Ph.D., nutrition research manager at Leatherhead Food Research in Surrey, England.

Re referenced a study in which participants who regularly consumed almonds as a mid-morning snack reported increased feelings of satiety “resulting in a reduced energy intake at lunch and dinner with no increase in overall” calorie intake.

I’m a big fan of eating snacks with nuts in them like Kind Bars or my new favorite, Health Warrior Chia Bars, which have Chia seeds in them. Chia seeds are loaded with, you guessed it, fiber.

Just be aware that you still have to watch how much of even a high-fiber snack you eat. If you just chow down on loads of almonds between meals, you’ll find yourself packing on pounds quickly because almonds have a lot of calories. A reasonable snack should be about 100-150 calories.

Pro Tip: Eat your snack with two big glasses of water. That will help you feel even more full.

Posted July 30, 2013 @ 12:37 pm | Tags:

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