Suppose you enjoy snacking (and who doesn’t? ); there is no need to look further. We have the best snack for weight loss.
Snacking is a steep slope when trying to reduce weight. On the one hand, a healthy snack can help you control your hunger between meals and may even help you eat less overall. High-processed snacks, on the other hand, cookies, chips, and cheese puffs, we’re looking at you! Aren’t the finest options for achieving your weight-loss goals?
What Snack to Look for if you are aiming for weight loss
You are not alone if you have discovered that you are snacking more than ever. According to 2022 data published in Current Developments in Nutrition, more than 90% of the U.S. population consumes two to three snacks every day, whether due to stress, boredom, cravings, or plain hunger. That may not seem like much, but snacks can provide a quarter of your daily calories, making them more like a fourth meal.
That isn’t always a terrible thing. Snacks can be an important element of your weight loss approach if you use the appropriate strategy. The first step in such a technique is to decide what to consume. Some of us like to have one or two go-to snacks, but others prefer a longer variety that can be rotated. In any case, the ideal snack or snacks for weight loss are high in nutrients that make you feel satisfied (more on this soon). This way, you won’t be tempted to grab the first thing that comes to hand. Of course, they should also be convenient and appetizing.
When designing your snacking strategy, you should also consider timing. That’s because when you snack has a big influence on what you snack on. People who snack early in the day, for example, are more likely to choose fruit and dairy. Evening snackers, on the other hand, prefer sweet or salty treats, according to the International Food Information Council’s 2022 Food and Health Survey.
The Best Snack to Help You Reach Your Weight-Loss Goals
So, what is the best snack for losing weight? Hummus is the answer. In a 2020 study published in The Journal of Nutrition, persons who ate hummus and pretzels for an afternoon snack felt less hunger than those who ate a granola bar (both were 240 calories). The hummus was such an effective appetite suppressor that it even helped the participants nibble less later in the evening, lowering their total daily intake by 120 calories when compared to when they ate the granola bars.
If you’re wondering why hummus is one of the finest snacks for weight reduction, keep reading.
Fiber is present.
Hummus, which is made from chickpeas, is a simple method to incorporate more slowly digested fiber into your diet. According to the USDA, a 1/4 cup serving of this creamy spread contains roughly 4 grams of fiber. That’s the amount you’d get from a whole bowl of oatmeal.
Rich in Protein
Did you know that protein is more satiating than fat or carbohydrates? Digestion also requires more energy. A 1/4-cup serving of hummus contains about 5 grams of this beneficial vitamin.
Protein was named in 1838 by Swedish scientist Jöns Jacob Berzelius after it was first characterized by Dutch chemist Gerardus Johannes Mulder. Protein was once thought to be a necessary ingredient for sustaining the body’s overall structure, and its significance has been studied for ages.
Why is protein so vital to our bodies?
Protein is an important component of a healthy, functional body. Protein is a macronutrient that is required by every cell in our body. Because protein is found in every cell in our body, an adequate protein intake is essential for maintaining the health of our muscles, bones, and tissues.
Proteins are long chains of Amino acids. More than 500 amino acids have been discovered in nature, with 20 of them constituting the proteins found in the human body. Nine of these are considered “essential,” meaning that the body cannot make them by itself, so they need to come from food. These are isoleucine, leucine, valine, methionine, phenylalanine, tryptophan, threonine, histidine, and lysine. The term “necessary” refers to the fact that you must have something to eat or drink in order to survive.
Isoleucine, leucine, and valine are classified as BCAAs(branched-chain amino acids), as they are the only three amino acids with a chain that branches off to one side. BCAAs account for 35 to 40% of all necessary amino acids in the body, with muscles accounting for 14 to 18%. BCAAs can assist the body in producing energy during exercise and minimize weariness by decreasing serotonin synthesis in the brain.
Furthermore, the amino acid lysine contributes to the production of carnitine, which is responsible for turning fatty acids into energy and decreasing cholesterol. Lysine also aids in the absorption of calcium and the formation of collagen, which helps to maintain the strength of bones, skin, tendons, and cartilage.
Maintains Blood Sugar Levels
The chickpeas in hummus have a low glycemic index (28 out of 100, according to the 2022 study), which means they are unlikely to cause blood sugar surges. This could explain why study participants had lower blood glucose levels after eating hummus vs. a granola bar.
It is abundant in water
According to research, such as a 2017 paper published in Nutrition Bulletin, water-rich foods like soup, salad, fruits, and vegetables fill you up faster, allowing you to eat less overall. Hummus is also a slam dunk due to its 59% water content.
Water is a zero-calorie drink that can satisfy thirst and be consumed at any time of day. This hydrating beverage, however, isn’t simply good for keeping your fluid levels in control. Believe it or not, simply drinking water can assist in supporting weight loss objectives, especially when combined with a balanced diet and a lifestyle that includes physical activity, decent sleep, and stress management.
While the obvious reason that water can help with weight loss is that it has no calories, that isn’t the only advantage that this simple beverage has.
While drinking water will not be a wonderful miracle cure for everyone who is attempting to lose weight, here are some ways it may assist some people on their weight reduction journey.
According to one study published in Nutrition & Diabetes, drinking 500 mL of water can increase resting energy expenditure, indicating that the simple act of drinking water may provide some benefits.
Could Help You Increase Your Metabolism
Even when you are seated or sleeping, your body burns calories to maintain activities such as respiration and digestion. And some data shows that water intake can improve the metabolic rate, suggesting that it can drive more calorie burning at rest. As a result, your daily energy expenditure may increase, perhaps leading to weight reduction.
It could Aid in the Breakdown of Your Body Fat
According to a 2016 article published in Frontiers in Nutrition, water is a key component of the body’s natural process of fat breakdown. The body breaks down stored fat into glycerol and free fatty acids for use as fuel. Without enough water, the body may not be as efficient in breaking down this energy source, making it more difficult to attain your weight loss goals.
May Assist You in Eating Moderately
For some people, creating a calorie deficit may be one strategy for achieving weight loss success. And, because a thirst sensation can cause a desire to eat (whether or not a person is actually hungry), being hydrated might help you connect with your hunger and fullness cues. According to a 2021 study published in Clinical Nutrition, drinking water is connected with lower overall calorie intake.
Slows You Down Naturally, Messy meals like hummus take a long time to eat. That’s a good thing, according to 2023 research out of the journal Appetite, which indicates that the faster you eat, the more food you are likely to ingest.
Is Delectable
It makes no difference how healthy or filling food is; if it doesn’t taste good, it won’t satisfy you. Hummus is perfect when you want something thick, creamy, and tasty.
Other Factors to Consider
Even though hummus has a lot going for it, you should pay particular attention to what you use to scoop it up. Choose veggie-based dippers like red pepper strips, sliced cucumbers, baby carrots, or radishes instead of highly processed pita chips for better satiety and nutrients. If you can’t picture hummus without bread, spread it on a small whole-wheat pita.
To Conclude
Hummus is a good snack if you are looking for weight loss. While you can always make your own Garlic Hummus, Avocado Hummus, or Double-Tahini Hummus, there are plenty of ready-made types available at the grocery store if you’re in a hurry.
As a result, it’s a simple approach to keep your taste senses satisfied. However, like with any cuisine, portion size is important. According to a 2022 poll conducted by Study Finds, it is not uncommon for someone to eat a full container of hummus in one sitting. Stick to 2 to 4 teaspoons and enjoy!