SNACK SMART
If you’re trying to maintain a steady calorie deficit, staying fuller for longer will make the task a lot easier
Tailoring your nutrition to burn body fat is simple: eat the food that grows naturally and avoid the food that doesn’t. Stick to homemade over ready meals, and choose the foods that fuel and nourish. In essence:
• Create a calorie deficit
• Eat plenty of protein – but don’t ditch fat and carbohydrates
Whatever way you look at it, these rules are non-negotiable. So stock up on the following foods and eat your way to a leaner version of you…
01 Quinoa
It looks similar to couscous, but quinoa contains almost three times the amount of (complete) protein, and it’s a complex carbohydrate to boot. That means it’s perfect for padding out lunchtime salads and keeping you full well into the afternoon. Have it ready-cooked for convenience.
02 Avocado
Healthy fats keep your brain happy and are essential for satiety. One study, published in Nutrition Journal, showed that those who ate half an avocado with lunch were 40% less hungry for two hours afterwards.
03 Lentils
With a high fibre content to keep you fuller for longer, lentils are a high-density, low-calorie food. They’re also loaded with energy-producing iron, to benefit your gym sessions.
04 Brown rice
An easy way to lower the GI of your meal and stabilise your blood sugar level is to simply swap fluffy, white rice for its nuttier counterpart. Brown rice is what your white rice used to look like before it was stripped of its fibrous hull. It’s far fleshier than white rice when it comes to nutritional value, too, as it’s rich in B vitamins and minerals, such as calcium, magnesium and potassium.
05 Soup
You might have heard drinking water with your meal will make you feel fuller, quicker. However, a study from Pennsylvania State University found that consuming the same amount of water within a soup with your meal, rather than as a drink, means you’ll go on to eat less of that meal and less throughout the rest of the day.
06 Eggs
Forget what you think you know about eggs. They are not responsible for high cholesterol, but they are nutrient powerhouses and one of the best sources of protein around, sitting up high on the Satiety Index scale. Hard-boiled eggs are the perfect, pre-packaged snack.
07 Leafy green veg
Kale, spinach, swiss chard and other dark green leafy veg are low in calories but packed with our friend, fibre. You can double (or triple) the size of your meal using leafy greens without doubling the amount of calories. You will, however, boost your body-friendly nutrient and antioxidant intake. Pack them into salads, melt them into pasta dishes, or shred and add to your stir-fries and curries.
08 Greek yogur
