Are you constantly battling hunger between meals, but hesitant to reach for a high-calorie snack that could sabotage your weight-loss goals? The good news is that numerous low-calorie snacks can effectively keep you full for longer, helping you stay satiated and energised until your next meal.
In this blog, we will look at some scientifically-backed tips on low-calorie snacks that provide lasting satiety, while emphasising the importance of consuming these snacks only when genuinely physically hungry in order to sustain you until meal times.
Understanding the Science of Satiety
Satiety, or the feeling of fullness and satisfaction after eating, is influenced by various factors including the type and composition of the foods we consume. Research in the fields of nutrition and food science has identified specific low-calorie snacks that can contribute to increased satiety, thus helping individuals manage their hunger and caloric intake more effectively. Let’s explore the options!
Low-Calorie, High-Satiety Snack Options
Nuts and Seeds: If you don’t have a nut allergy, almonds, pistachios, and chia seeds are excellent options for low-calorie, high-satiety snacks according to this study from Nutrients magazine. These nutrient-dense foods are rich in healthy fats, protein, and dietary fiber, all of which contribute to feelings of fullness and sustained energy.
Greek Yogurt: A serving of Greek yogurt, particularly the non-fat or low-fat varieties, provides a substantial amount of protein and has been shown to enhance satiety as per this study from Nutrition Journal. Pair the yogurt with some fresh fruit (like my favourite blueberries) or a sprinkle of granola for a satisfying and nourishing snack.
Vegetable Sticks with Hummus: Crunchy, fibre-packed vegetables like carrots, cucumber, and bell peppers paired with a portion of hummus make for a satisfying and low-calorie snack that can keep you full until your next meal.
Hard-Boiled Eggs: Eggs are a great source of high-quality protein and are known to increase satiety. A hard-boiled egg is a convenient and nutritious snack that can stave off hunger pangs.
Popcorn: When air-popped and consumed without excessive butter or oil, popcorn is a whole-grain snack that is low in calories and high in fiber. This combination of characteristics makes it a satisfying option for those looking to manage hunger between meals.
When to Snack
As we explore these low-calorie, high-satiety snack options, it’s essential to stress the importance of consuming snacks only when genuinely physically hungry. It’s common to experience occasional hunger pangs between meals, but recognising the difference between physical hunger and emotional or habitual cravings is crucial. Snacking mindfully and with intention, focusing on nourishing your body and sustaining yourself until the next meal, is key for effective hunger management and weight control.
Recommendation:
If you find yourself genuinely hungry between meals, reaching for these nutritious and low-calorie snacks can help you maintain steady energy levels and reduce the likelihood of overeating at your next meal. However, it is important to tune in to your body’s hunger signals and ensure that the snacks are consumed to genuinely nourish and sustain you until your next meal.
Last words…
In conclusion, incorporating low-calorie snacks that promote lasting satiety can be a valuable strategy for managing hunger in between mealtimes, ensuring that you remain energised and satisfied throughout the day.
By integrating these satiety-inducing snacks, backed by scientific evidence, you can embark on a journey towards healthier snacking habits and improved overall well-being.
Remember, listen to your body, be mindful of your hunger, and select nourishing, low-calorie options to keep you full until your next meal.
My Bio
I’m a clinical hypnotherapist based in-between London and Poole, with over 15 years of experience, providing support to more than 100 clients from different areas such as London, Bournemouth, Southampton, Bath, Bristol, the United States, and as far as New Zealand. I specialise in helping people overcome emotional eating and other unwanted eating habits. If you would like to find out if you are a good candidate for my hypnosis method I invite you to book a free consultation with me via this link www.alexsaxtoncalendar.as.me.
Disclaimer: The information shared in this blog is intended for educational and informational purposes. The snacks provided are general and may not be suitable for everyone’s diet or could cause allergic reactions. I am not a medical doctor or a nutritionist, and the advice given here is not intended to substitute professional medical guidance or nutritional recommendations. Therefore it is crucial to seek advice from a qualified healthcare provider, licensed physician, or nutritionist for personalised recommendations related to your dietary requirements before you consume any of these snacks.
