10 Healthy Snacks that helps to lose weight!

deepa bala

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#1
Losing weight is not all about deprivation. Healthy snacking helps keep your energy levels even and your hunger at bay. Certain snacks may help assist weight loss by improving your body's fat-burning capacity, making you feel full for longer and contributing important nutrients. Make these snacks part of an overall low-calorie, healthy diet to accelerate weight loss progress.



Almonds



Although almonds are calorically dense, a study from Purdue University published in the September 2007 issue of the British Journal of Nutrition showed that eating up to 3 oz of them per day helps dieters lose weight. Researchers surmise that a compound contained in almonds block the absorption of some of their dietary fat and calories. In addition, they increase your feelings of fullness, leading to fewer total calories consumed daily.


Lean Protein


Protein increases feelings of satiation, as noted in an editorial published in the American Journal of Clinical Nutrition in 2005. A few ounces of any lean protein--such as grilled chicken, scrambled egg whites or deli turkey--help stabilize blood sugar levels and take a longer time for your body to digest. This reduces cravings and urges to overeat.


Whole Grains




Try snacking on a half-cup serving of oatmeal with a drizzle of honey and low-fat milk. Studies, including one from Pennsylvania State University published in the American Journal of Clinical Nutrition in 2008, show that swapping out refined flours and replacing them with whole grains helps reduce overall body fat when coupled with a low-calorie diet. Alternatives to oatmeal is a slice of 100 percent whole wheat toast with a teaspoon of peanut butter or a half cup of brown rice with soy sauce and steamed broccoli.


Dairy


Low-fat string cheese, 1/2 cup low-fat cottage cheese or even a glass of skim milk fill you up and help reduce fat, as shown in a study from Curtin University of Technology in Australia. Lead author Anne Marie Lim reported in October 2009 that eating five or more servings of dairy a day accelerated fat and overall weight loss.


Grapefruit


Grapefruit offers only 70 calories for one small fruit but offers a wealth of nutrients, fiber and specific enzymes that help reduce bloating, according to researchers at the Nutrition and Metabolic Research Center at the Scripps Clinic. A grapefruit also takes a long time to eat, which can help extend the perceived satisfaction of your snack time.
 

deepa bala

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Green Tea and Candied Ginger


Green tea contains a compound known as ECGC that helps boost metabolism. Combined with caffeine, ECGC provides a thermogenic effect as shown by a study in the 1999 issue of the American Journal of Clinical Nutrition. Lead author Abdul G. Dulloo involved 10 participants and concluded that those who had consumed green tea experienced a 4 percent increase in their metabolism for 24 hours afterward. Combine this with a few pieces of candied ginger, which also contains metabolism-enhancing properties, for a sweet and spicy snack.


Apples


According to Oxygen magazine's winter 2010 "Fat Loss" special edition, apples are a perfect fat loss weapon. A medium apple contains a mere 80 calories and 4g fiber to help fill you up. The combination of pectin, soluble fiber and relatively low hit to your blood sugar levels makes apples an energizing snack with minimal calories.


Guacamole
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Eat a 1/4 cup of guacamole with carrot and celery sticks to obtain healthy mono-unsaturated fats, which are less likely to be stored as body fat than saturated and trans varieties. Monounsaturated fats are also satisfying because they provide a decadent mouth feel and take longer than simple carbohydrates to digest. Avocados provide further benefit from a sugar called mannoheptulose, which helps maintain normal insulin levels, preventing fat storage.


Peanut Butter


Eating a 2 tbsp. serving of peanut butter for about 200 calories can help boost weight loss. Although peanuts are high in fat and calorie-dense, a study from Purdue University conducted in 2003 found that people who added 500 extra calories of peanuts a day to their regular caloric intake experienced no weight gain over the course of eight weeks. Peanuts are a good source of protein and also help you feel full.


Soup


Sip a cup of broth-based soup to squelch hunger. Barbara J. Rolls of Pennsylvania State University pioneered the concept of "Volumetrics"--or eating foods high in volume and low in calories to satisfy your urge to eat while still losing weight. Her research has found that eating a snack-like, broth-based soup can help reduce overall calorie intake at a subsequent meal. Soup is warm, satisfying and filling. Make sure you choose one that only contains about 100 calories per cup and that does not contain cream and butter.
 

Sriramajayam

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#4
Best food is chappathi and boil veg.... smileys-cooking-054883.gif
 

Rudhraa

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#6
thats our Indian and too Tamilian's attitude, we named snacks as hot masala items know..., sure it wil take time for us to name almond, grapes and apple as snacks.. ha ha.. proud to say தமிழன்டா!!!but what you shared was really healthy stomach filling items with less calories...
 

sumitra

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#8
dear deepabala, healthy snacks idea is good. but people are thinking that snacks means norukku theeni. avargal indha snacksgalai ellam normal saapaatukku piragu saapidugirargal. neram kidaikkum podelllam edhaavathu saapida thonum bodhellam tension aaga irukkum podellam edhavadhu vaayil pottu araiththu konde irukkiraagal. adhanaal unhealththy aagirathu. idhai mattum kaalai unavu. lunch matrum dinner pondravatrirkku saapidavendum allava. naan purinthugondathu sariya. thanks
 

Sriramajayam

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#9
VEGETABLES THAT HELP LOSE WEIGHT

Vegetables provide people with many nutrients, including vitamins A, E and C, potassium, folic acid, dietary fiber and -- in the case of legumes -- protein. To lose weight, you must eat fewer calories than the amount of calories burned by the energy you expend. Vegetables benefit dieters, because they have little or no fat and are cholesterol-free. They are naturally low in calories and high in fiber. Eating a variety of colorful vegetables, which are rich in vitamins, minerals and phytochemicals, will help you obtain the most nutritional value from these healthy foods.

LOW- CALORIE COOKED VEGETABLES

Many nutrient-rich vegetables contain less than 100 calories, making them an important part of your weight-loss diet. Cooked vegetable servings with the lowest calories include: broccoli, Brussels sprouts, cabbage, cauliflower, eggplant, peas or spinach, which have under 30 calories per half-cup; a whole medium artichoke, with 60 calories; or a half-cup of cooked carrots, with 35 calories. One cup of bok choy has only 20 calories; a cup of kale or swiss chard has around 35; baked winter squash has 40 calories per half-cup; and a cup of cubed turnips has 30 calories. Even if vegetables are closer to the 100-calorie level, they can still help you lose weight. Compared to other foods, vegetables -- such as a half-cup of asparagus, with 85 calories; sweet corn, with 65 calories; a half-cup of baked sweet potato, with 90 calories -- are still quite low in calories.


LOW-CALORIE RAW VEGETABLES

Raw vegetables in satisfying portions can help you lose weight. These include a large carrot or tomato, with 25 to 30 calories; a stalk of celery or a cup of lettuce, with only 5 calories; a half-cup of raw cucumber, onions or jicama, with under 25 calories; a half-cup of sliced radishes, mushrooms, zucchini or sweet green peppers, with only 9 calories. For a healthy, low-calorie snack that can help with weight loss, cut up an assortment of vegetables to be eaten raw and refrigerate them in an easy-to-reach transparent container.


HIGH-FIBER VEGETABLES

Vegetables that are high in fiber can help with weight loss. High-fiber foods require more chewing time, and consuming foods more slowly gives your body a chance to feel full and lets you know you are no longer hungry. Serving more fiber-rich vegetables can make a meal seem larger and more satisfying, so you may feel satisfied for longer and be less unlikely to overeat. High-fiber meals are less energy-dense, which means they are lower in calories for the same amount of food, so high-fiber vegetables may make a more substantive contribution to your efforts to lose weight. Most vegetables are good fiber sources, but there are certain types of vegetables that contain more fiber than others. Examples of the most fiber-rich vegetables include carrots; cooked legumes, such as lentils, beans and peas; plus cruciferous vegetables, such as cabbage, broccoli, cauliflower and Brussels sprouts. If you are increasing your intake of fiber, you should do so gradually and drink plenty of water to avoid gastrointestinal discomfort.

STARCHY VS. NON-STARCHY VEGETABLES

Vegetables are either starchy or non-starchy, and both types should be part of a healthy diet; however, if you are trying to lose weight, eat larger portions of non-starchy vegetables, such as green beans, artichokes, asparagus, celery, okra and various types of squash. Non-starchy vegetables are water- and fiber-rich and will help you feel fuller. Eat smaller portions of starchy vegetables, such as potatoes, yams, squash, lima beans, corn and peas, which are less beneficial for dieters due to the higher amounts of sugar and carbohydrates. Non-starchy vegetables, such as leafy green vegetables contain a small amount of carbohydrates, few calories and no fat or cholesterol, and they are also highly nutritious.



PORTIONS ON YOUR PLATE

Vegetables, fruit, and whole grains should take up the largest portion of your plate, so instead of filling your dinner plate with meat, white pasta, white rice or cheese, try steamed broccoli, asparagus, protein-rich legumes, cauliflower, sauteed mushrooms and other fresh or frozen vegetables, along with whole-grain pasta and brown or wild rice. This will reduce the total calories in your meal without reducing the amount of food you eat. The additional vegetables will help you feel satisfied, and the total calories and fat in the meal will be reduced.
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