Calories are not the only thing that matters when you are trying to lose weight. A few recently published studies showed how eating whole foods like almonds and chewing your food thoroughly can give you the dieter’s edge.
Researchers found that when each bite of food was chewed 40 times, participants in the study ate 12% less. And an hour later, blood levels of the hormone ghrelin, which stimulates appetite, were lower. It may not be rocket science, but slowing down the pace of eating and chewing your food more may boost your weight loss.
Almonds, when incorporated into a breakfast meal, can help make you feel more full for the rest of the day. Participants in the study who ate 225 additional calories from whole almonds with their meal of cream of wheat and orange juice felt fuller during the day than those who ate the same number of calories from almond butter. The protein, fiber and healthy fats, when controlled in portions, can be waistline-friendly.
Every little bit counts! Use these tips along with your other healthy habits to shave calories and whittle your waistline.
Provided by Kathleen Zelman, MPH, RD. Kathleen Zelman is a nationally-known nutrition correspondent, editor, and contributing writer of diet and nutrition articles. She currently serves as Director-at-Large on the ADA Board of Directors, and received the prestigious American Dietetic Association (ADA) Media Excellence Award for her contribution and commitment to educating consumers about food and nutrition issues through the media.