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April 2, 2018 • Weight Control

3 Simple Ways to Eat Less

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Appetite control is the Holy Grail for weight control.  Here are 3 simple and delicious ways to help you eat less.

Dig the Power of Protein

Protein is nature’s diet pill – providing longer lasting appetite suppression than either fats or carbs. Include some healthy (lean) protein at every meal.  The right dose (around 12+ grams) should provide at least two hours of satiety. The healthiest protein choices are fish (oily fish like salmon best), shellfish, poultry, beans/legumes, wild game, whole soy foods, omega 3 eggs, nuts, seeds and low-fat dairy products (plain Greek-style yogurt especially good). Be particularly vigilant in getting adequate protein at your breakfast meal.

Go Nuts!

Be sure to include an ounce (about 1 handful) of nuts in your diet each day.  Nuts provide the terrific trio of protein, fiber, and fat that provides both quick (from the fat) and sustained (from the protein and fiber) hunger control. Choose from any variety: almonds, walnuts, cashews, Brazil nuts, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios.A small handful of nuts makes the perfect snack for those 100% predictable mid-afternoon hunger pangs!

Make Dark Chocolate Your Dessert of Choice

Dark chocolate has been shown to be beneficial on many fronts – from boosting heart health to elevating mood. As “sweets” go, dark chocolate seems to be more adept at quieting our appetite centers.  Researchers speculate that dark chocolate’s bittersweet taste may convey stronger and more robust signals from the taste buds in the mouth to the brain’s satiety center. For many, dark chocolate’s intense flavors mean less chocolate can do the trick. I recommend a prudent portion (1/3 to 1 ounce daily) of the highest % cacao your palate will accept (strive for at least 60%, but 85% is better!). I always have 1 or 2 squares from a large 86% dark chocolate bar after my lunch.

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