Want to graze all day? Your not alone. Americans nibble more than ever. Snacks provided 580 of our daily calories in 2011. It's easy to overeat during snack time with high-calorie, ultra-processed foods around.
Fortunately, you don't have to give up snacks to lose weight. A dietitian, I prefer smaller meals throughout the day. Not all snacks are equal. It's important to pick foods that help weight loss, especially belly fat.
Calories are my first tip for belly fat-friendly snacks. Most people get their fourth meal from snacks, but that doesn't imply it's good. To lose belly fat without starving, stick to 200 calories or fewer.
Besides watching calories, consider snacks with a nutritious composition that keeps you satisfied between meals. This is the point of snacking, right? This means choosing protein-rich, fiber-rich complex carbohydrates.
Not my word—it's science! Nutrition and Metabolism revealed that high-quality protein eaters had reduced belly fat in 2012. Other research have linked fiber to decreased abdominal fat.
In Obesity, researchers showed that every 10-gram increase in dietary soluble fiber reduced visceral (belly) fat by 3.7%.
How can you make a snack with both nutrients? I keep it basic with deli turkey and whole wheat crackers, which many folks already have. This quick, affordable combo is easy to put together.
Try Applegate Naturals® Oven Roasted Turkey Breast for high-protein, healthy meat. One two-slice serving includes 50 calories and 11 grams of protein (22% of the Daily Value).
If you have additional time, cook up one of Applegate's Organics® Turkey Burgers, which have 20 grams of protein, 150 calories, and 105 grams of sodium. Never use antibiotics and humanely grown without artificial nitrites or nitrates.