The best snacks are the ones that are easy to make, taste great, and fill you up without weighing you down. there are plenty of healthy foods and meal combinations you can enjoy to help you feel full without breaking your calorie bank. The key is prioritizing the following three components for weight loss: low-calorie protein, water and fiber.
Go Back to Black
You’ve swapped white rice for brown — but what about black? This lesser-known grain packs a hefty dose of fiber and antioxidants, with fewer carbs and calories than its white and brown counterparts. (A half-cup of cooked black rice is 90 calories compared to the 102 calories in white rice and 108 calories in brown rice.)
Choose Filling Grains
To maximize that feel-full factor, choose 100 percent whole grains such as brown rice and oatmeal. The filling fiber in oats helps balance blood sugar levels, unlike the roller coaster ride caused by sugary breakfasts, says Somer. Looking for an especially satiating whole-grain breakfast? Cook whole oats in milk for a protein, water and fiber-packed meal that will help prevent overeating later in the day.
Eat Energy-Burning Greens
Veggies that burn calories? Now there’s a reason to eat your vegetables one cup of broccoli contains just 25 calories and requires up to 80 calories to digest in the body, meaning you’ve burned 55 calories just by eating it! Not a broccoli fan? Try asparagus, cauliflower, celery or zucchini when you want an energy-efficient snack.
All in With Watermelon
Half of every plate or snack should be colorful produce, which is a combo of fiber and water to fill you up on fewer calories. This summer, try satisfying your sweet tooth with water-logged watermelon. Two cups contain less than 100 calories and nearly half the recommended daily value of vitamin C!
Add More Milk
You haven’t had milk with dinner since you were a kid, but you might want to reconsider. Research has shown that regularly consuming low-fat or fat-free dairy products is a habit that can help you stay satisfied and slim. To get the recommended three servings per day, try starting your day with a cottage cheese- or yogurt-based breakfast, drink a glass of low-fat milk with your afternoon snack, or option for low-fat chocolate milk post-workout (which may also help with exercise recovery!).
Soup for You
Studies show that people who include broth-based soups (even the low-calorie ones) in their diets consume fewer calories at mealtime. So if you’re at a restaurant, try a broth-based soup with fiber-filled veggies to help you eat less and keep your hands out of the bread basket. Pro tip: Ask the server to put half of your main dish in a to-go container before you see it on your plate.
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