So, you're eating your five small meals a day, hitting the gym a few times a week and also getting out for the odd run. Sadly, we all know that a carefully planned weight-loss regime can easily be derailed by the wrong snack at the wrong time. Here are three simple eats that will keep you on track to achieving that better body.
Oatcakes and peanut butter
What? All you need is a packet of Nairn's oatcakes (or similar) and a jar of peanut butter. All-peanut, no-additive, natural brands are obviously the best, though most types are actually pretty good for you. Just be careful of the ‘American-style' ones packed with sugar. The US is known as the land of obesity for a reason. When? This is the perfect snack to beat the mid-morning munchies. Why? The oatcakes may look small, but they're packed with slow-digesting, low-GI carbs, guaranteed to keep you full for hours – miles better than bread. Meanwhile, the peanut butter gives you a great protein hit, which keeps your levels topped up and helps you to build muscle. Remember, more muscle means you'll burn more calories – even while you're sitting around doing nothing.
Fruit and nuts
What? Sorry, not the chocolate, but the real thing instead. Just a piece of your favourite fruit, with a handful of nuts. When? Particularly good for beating the afternoon slump. Why? The juice in the fruit will quash any fizzy-drink cravings. Meanwhile, studies have shown that eating protein with carbohydrate will make you feel fuller for longer. So if you munch on a handful of nuts with your apple, you'll soon be forgetting about your rumbling stomach and thinking about your smashing some personal bests.
Cheese
What? That's it. Just cheese. Feta is the lowest in calories, though Camembert is also a good option. "It has 30% less fat than harder cheese," says dietitian Emma Wells of www.smartnutrition.co.uk. An alternative is Parmesan. Wells tells us that "a 40g portion has over half your RDA of calcium", which is essential for efficient fat burning. Oh, alright, you can have a few nuts as well. When? This is the perfect night-time snack. Why? The last thing you want to do right before bed is load up on tonnes of carbs, so oatcakes and fruit are best avoided. Cheese will fill you up, but because it has got hardly any carbs it won't be quickly processed and stored by your body as fat. It might give you some funny dreams though.
These studies concluded that whole foods high in protein, fiber, and whole grains (e.g., nuts, yogurt, prunes, and popcorn) enhance satiety when consumed as snacks. Other foods that are processed to include protein, fiber, or complex carbohydrates might also facilitate satiety when consumed as snacks.
Some foods can maintain the feeling of fullness for longer than others. The satiety index helps to measure this. Some of the most filling foods include baked potatoes, eggs, and high fiber foods. People sometimes refer to the feeling of fullness as satiety.
High-fiber foods not only provide volume but also take longer to digest, making you feel full longer on fewer calories. Vegetables, fruits and whole grains all contain fiber. Popcorn is a good example of a high-volume, low-calorie whole grain. One cup of air-popped popcorn has about 30 calories.
Cutting back on junk food means you'll be receiving less amounts of fat, sugar and calories, which will naturally lead to weight loss. You'll feel more energetic. Receiving more calories from junk food doesn't mean you're obtaining enough nutritional substance.
The customer and data-centric platform HubScore recently released its Favorite Snack By State Report, showcasing the most sought-after munchies nationwide. The winner? Rice Krispies Treats.
Introduction: My name is Frankie Dare, I am a funny, beautiful, proud, fair, pleasant, cheerful, enthusiastic person who loves writing and wants to share my knowledge and understanding with you.
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