Here's a creamy treat that can help knock both your appetite and calorie count straight to the ground: a fruit-and-yogurt smoothie.
But not just any old fruit-and-yogurt smoothie. Pick a recipe filled with fiber and protein. Research shows that a fiber-and-protein-rich snack at midmorning keeps appetite under control, so you eat a smaller lunch later -- a good 274 calories smaller!
An Appetite-Curbing Combo
In a recent study, that's exactly what happened to people who were fed a midmorning snack of yogurt spiked with extra protein and fiber. Not only did they eat a much smaller lunch than normal, but also their appetites shrank by 16 percent. Why? Because the protein/fiber combo has two things going for it when it comes to appetite control: Protein helps dampen the production of hunger hormones while fiber slows digestion. The two mechanisms together keep people feeling full and satisfied longer. (Here's another food combo that'll take a swipe at your appetite.)
Roads to More Protein and Fiber
A smoothie isn't the only way to get protein and fiber. There are plenty of tasty, low-calorie ways to add both elements to any meal or snack. For example, eat beans with your whole-grain rice, add nuts and berries to cereals or yogurt, or spread a little peanut butter onto high-fiber crackers. You can also add wheat germ to smoothies or oatmeal for a quick protein-and-fiber hit. A quarter cup of wheat germ adds almost 7 grams of protein and almost 4 grams of fiber. Or drink a half cup of this high-protein, high-fiber smoothie recipe from RealAge: Banana-Cocoa Soy Smoothie.
Maintaining your weight and body mass index at a desirable level can make your RealAge as much as 6 years younger. Take the RealAge Test!
ReferencesShort-term appetite-reducing effects of a low-fat dairy product enriched with protein and fibre. Lluch, A. et al., Food Quality and Preference 2010;21(4):402-409.
Actively patrolling your health can make your RealAge as much as 12 years younger. Take the RealAge Test Copyright 2010 RealAge