Do your snacks support you in losing weight or the other way around? Prefer these snacks instead!
Snacks can be helpful in maintaining your appetite flow. It can make you full, inhibiting you from having a meal and wanting another serve, or simply from overeating. But snacks can be tricky. You might think that they’re helping you from overeating in order to not gain weight but rather cause you the opposite. So might as well be wise in choosing what to make as a snack that can amazingly keep you full before having meals but at the same time can shrink your waistline. I’m about to reveal what these snacks are – almonds and oranges!
Almonds are being praised to be the perfect snack for a person who’s on a diet. Almonds are 13% protein. An ounce of it or about 23 almonds, is a great source of vitamin E, magnesium, fiber, and contains same amount of antioxidants with a serving of broccoli. Nearly 20-25 almonds contain as much calcium as one-fourth cup of milk. It is also healthy for the heart with mono-unsaturated fats and are cholesterol-free.
Journal of the American Heart Association published a recent study supporting these almonds as a perfect food for snacks. How did they performed this study?
They collected participants who all had high LDL (bad cholesterol) levels and formed them into two groups with each following a healthy diet for a duration of 12 weeks. On the first six weeks, the first group was given a 1.5-ounce portion of almonds to enjoy for a snack, with the other group a carbohydrate-rich muffin. Aside from the snack, both of the groups had the same diet. And then on the next six weeks, the groups switched snacks but with the same diet.
The researchers of that study were given the results showing that when the two groups snacked on the almonds, a reduce of both their LDL and total cholesterol levels were observed. And that their HDL (good) cholesterol levels were raised, the opposite when the groups ate muffins with the result of decreased HDl levels. But what’s more interesting is that the participants’ belly fat and waist circumference shrank even though their overall body weight did not change during the times when they were snacking on the almonds and muffins.
Note that both the muffin and the portion of almonds consisted nearly same number of calories, respectively 273 and 253, and both diets had the same overall number of calories. An obvious evidence supporting the idea that what’s making a diet healthy is not just the quantity but the quality of calories. And the fact that was mentioned in this article, that almonds are a rich source of protein, fiber and vitamin E, which muffins score much lower in, suggests that nutrients played a role in the results of the study. Approved to say that whenever you want some snack, reach for those that are nutrient-rich.
Moving on, oranges (Phase 1) is also a great choice of a snack. It can support weight loss because of its nutrient content and low calorie count. Also, they have dietary fiber content, in which controls appetite. To mention some kinds, a navel orange contains 69 calories and 3.6 grams of fiber while a Valencia orange with only 59 calories and 3 grams of fiber (which is 12% of the daily needs for women and 8% for men).
These snacks may seem scientifically proven to be a perfect choice for snacks that can shrink your waistline and support your weight loss, but still, you need to follow a balanced diet, controlled calorie consumption and regular exercise in order to become successful in losing weight. Simply, don’t just count on these almonds and oranges to lose weight.