Snacking doesn't automatically mean weight gain. These healthy snack ideas can help you lose weight by keeping you full and satisfied throughout the day. The New Lifestyle Diet Plan is a high protein liquid diet program designed for men and women that includes great tasting and affordable meal replacement bars. At IdealShape, healthy living for weight loss is our philosophy to help you stay healthy and not just lose weight. See how we're different.
Americans are serial snackers. In fact, researchers say snacks account for an extra extra calories per day in our diets. Healthy snacks — especially high-protein, afternoon munchies — can curb appetite, improve diet quality and speed up weight loss, recent studies suggest.
But the wrong snacks can pack on the pounds faster than you can rip open a bag of Doritos. And to lose even more weight—up to 16 pounds in 14 days! Rice cakes are an old-school diet staple. But the simple carbohydrates rank notoriously high on the glycemic index GI — a measure of how quickly blood rises in response to food on a scale of one to rice cakes come in at High GI foods provide a rush of energy, but can leave you hungry within a few hours.
Researchers at the New Balance Foundation Obesity Prevention Center found high-GI snacks caused excessive hunger and increased activity in craving and reward area of the brain — the perfect storm for overeating and weight gain. Adding healthy fats or protein to a meal lowers its glycemic load.
Swap a two cake mini-meal for one rice cake topped with a generous swipe of nut butter. The combo will keep you fuller for longer and has the added benefit of being a complete protein with all nine essential amino acids. Sure, roasted nuts are delicious.
Raw almonds caused stomach acids to swell in a good way and were slower digesting than roasted almonds, creating a greater feeling of fullness that lasted longer, one study in the journal Food Biophysics showed. Moreover, store-bought varieties are often roasted in oil and then tossed in salt and preservatives.
Go raw or go home. Brownie points if you opt for in-shell varieties. Pretzels are little more than flour and salt. Satisfy your salty, crunchy craving with a big bowl of air-popped popcorn instead. Three cups of the naturally gluten-free snack clock in at only 90 calories and count as a serving of waist-whittling whole grains.
Reaching for a portion-controlled packet of crackers or cookies may sound like a good snack strategy for weight loss, but the mini-packs may fill you out before they fill you up, research suggests. In fact, dieters perceived small snacks in small packages as diet-friendly and ended up eating multiple packets and more calories overall than when given a regular-size package, a recent study in the Journal of Consumer Research found.
In fact, a recent study in the journal Nature found liquid carbohydrates to be 17 percent less filling compared with solid carbohydrates. As a general rule: A recent study found high-protein snacks eaten in the afternoon can improve appetite control and diet quality.
What happens when you take a bowl of oats, drown them in oil, cover them with sugar, bake them on a cookie tray? You get your average granola: In fact, a recent study found people served themselves the same volume of cereal regardless of caloric value. A big bowl of oatmeal topped with fresh fruit will fill you up for a fraction of the calories and fat as a small portion of energy-dense granola.
In fact, a recent study found oatmeal to be the most satisfying breakfast in the cereal aisle—leading to greater and longer lasting feelings of fullness than ready-to-eat cereal. You can do better. Keep a bag of edamame in the freezer and defrost individual portions for an ever-ready snack, snack on baby carrots, or get a fix of crunch and protein from two tablespoons of peanut butter on wheat crackers. One of the great health food imposters, bran muffins are simply excuses to get you to eat cupcakes for breakfast.
Each can deliver about calories, with nearly a quarter of them coming from fat. Also avoid the scones: The rich, flaky taste comes from gobs of butter, flour and sugar, adding up to calories a pop. Plus, the protein hit helps temper your appetite as the day wears on. Beware of non-fat yogurt: In the battle between two evils, sugar is the nastier of the two. And it adds up once you throw on the toppings. Go for frozen yogurt with fresh toppings.
Add walnuts—all nuts are healthy, but walnuts are especially so, for their high levels of healthy omega-3 fatty acids. Popcorn made on the stovetop is a healthy, fiber-rich, whole-grain snack that can ward off crashes in blood sugar that can leave you feeling grumpy and snacky. But be wary of the microwave varieties with diacetyl-based butter flavoring. Filled with satiating nuts and bits of fiber-filled fruit, trail mix has to be far healthier than chips and pretzels, right?
Most trail mixes are loaded with salt, and the dried fruit pieces are essentially sugar dusted with sugar. Go for a handful of walnuts or almonds, or use our exclusive guide on How to Make the Perfect Trail Mix! Would you refuel with a Snickers after a workout? Packed with satiating, muscle-building protein and belly-beneficial probiotics, yogurt is an excellent weight loss food. Flavored yogurt, a scourge of sugary fruit. Fat-free or lowfat versions are skimmed of nutrients.
Pick one of these 25 Best Yogurts for Weight Loss! In moderation, dried fruit can be a healthy, fiber-filled snack or salad topping, but in many cases, it might as well be candy. Not only is the sugar more concentrated in dried fruits than fresh, manufacturers often coat dried fruit in more sugar.
The only good thing about Craisins is the color. These wafer-thin waist-wideners deserve a bad rap. While most slices of bread top out around calories, many wraps have two or three times that amount. In order for the tortilla to stay flexible, manufactures add fat, often in the form of soybean oil and hydrogenated oils. Make yourself a sandwich with one of these Best Breads for Weight Loss.
There are a few nevers in life: When peanut-butter makers removed the naturally occurring, healthy fats from peanuts, they replaced them with sugar, corn syrup and hydrogenated vegetable oil, which researchers found increase heart disease risk by a whopping 23 percent.
Stick with regular, heart-healthy peanut butter and almond butter. How did peanut butter get such a bad reputation? Tuna is a lean and satiating food, but these little kits — which include a small tin of spreadable tuna with crackers — have 22 grams of fat 3. And in a recent study, potato chips were ranked the worst food for weight gain out of all the foods that exist on the planet!
Not only have artificial sweeteners actually been linked to weight gain — they trick the body into desiring additional carbs — foods labeled as sugar-free can actually contain sugar!
Technically, they can include up to 0. While turkey is a superior source of muscle-building lean protein, the sliced stuff that comes in plastic packages is highly processed. It can also up your odds of developing thyroid and colon cancer. With its base of satiating, fiber-rich chickpeas, hummus is one of the best things you can dip a chip in. But look closely at the label: Athenos Original Hummus is made with real olive oil, which lends an authentic flavor and more heart-healthy fats. Facebook Twitter Instagram Pinterest Youtube.
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