Cantaloupe, honeydew and watermelon are called high volume foods because they are high in fiber and water content (90%!) and low in calories. Melon is the perfect summer snack for boosting hydration and satisfying your sweet tooth.
The NHANES program of studies showed that those who tend to eat the most nuts tend to have the lowest BMI. Research continues to demonstrate that fats like those found in almonds are highly satiating and can help support weight loss efforts.
Almonds are a low-calorie nut choice and a great snack option for that much needed afternoon pick-me-up. If you are nut averse and want to ease your way into them, there are a variety of flavors to get you started (my favorite is the cocoa-dusted) and many brands now offer single serve packs that are great for snacking.
Another high volume food, squash (butternut, spaghetti, acorn, pumpkin, zucchini, etc) is an excellent comfort food choice that provides that heartiness we all crave from time to time.
Spaghetti squash is an excellent pasta replacement and reduces your carbohydrate intake from 43 grams to 7 grams in just one serving.
Zucchini can be the perfect pasta replacement in lasagna dishes (with the help of a mandolin) and is also great grilled.
4. Cottage Cheese
A favorite snack among the fitness elite, one cup of cottage cheese provides approximately 30 grams of protein. This supports muscle protein synthesis and helps preserve muscle mass during weight loss.
A highly versatile food, you can opt to mix in berries, add to your salad or season and eat alone.
A popular breakfast item, (I'm not talking the sugar-laden instant packets though) oatmeal is a great source of fiber and protein and provides that long-winded comfortable fullness we all need to start our day off on the right foot.
Grab a pack of jerky at the 7-11 instead of those empty carb snacks and you will be delighted in your snack actually doing its job and getting you to your next meal instead of kicking off your next food frenzy.
Have you ever noticed how long it takes to eat a chunk of raw coconut? This is serious jaw exercise! Not only does coconut provide filling, healthy fats in our diet, but it also has anti-viral and anti-microbial properties to boost immunity. Add unsweetened coconut to yogurt or oatmeal, or make your own healthy trail mix by mixing in nuts and seeds.
High in monounsaturated fats and dietary fiber, adding avocado to your salad can boost nutrient absorption, provide that much appreciated fill power and can help optimize cholesterol levels.
Apples are high in soluble fiber and nutrients and is great for regulating blood sugar. Pair it with nut butter and you have the perfect afternoon snack or breakfast staple.
When you keep a focus on fill power foods when hunger strikes, you will automatically reduce your ride on the cravings/energy roller coaster that empty carb and high sugar snacks force you on. These foods help support weight loss goals by helping you stay in control and promoting fullness in quality, not quantity.
Eat with purpose.
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