Scroll down for Today’s Recipe: Cranberry Strawberry Magic
Hi there,
Many low-calorie foods just won’t cut it when it comes to filling you up and leaving you satisfied until your next meal.
When you don’t feel full, it is easier to give in to temptation and overeat or indulge in less than ideal foods.
Thankfully, there are plenty of healthy options that are both lower in calories and surprisingly filling.
Soup
While traditionally hailed as an appetizer or precursor to the main course, soup is satisfying alone, and some research has suggested that solid food is less filling than soups.
According to one study, soup can slow the emptying of the stomach, promoting feelings of fullness for more extended periods, leading to fewer indulgences. Another study found that people can decrease their calorie intake by 20% by eating soup before a meal.
However, while soups are often low in calories and provide many benefits, you need to pay attention to the type of soup and the sodium content.
Creamier soups tend to be higher in calories. To maximize fullness and minimize calories, you want to focus on lighter options, like broth and stock-based soups.
Greek Yogurt
Greek yogurt is a protein powerhouse, with 11 grams per serving; it is also a low-calorie and filling snack option.
At only 130 calories, Greek yogurt is proven to promote weight loss and reduce calorie intake among women. One study found that women who ate yogurt between lunch and dinner consumed about 100 fewer calories at dinner.
Additionally, a second study found that high-protein snacks like Greek yogurt improved feelings of fullness over lower-protein options.
Berries
If you love berries, indulge in them. Strawberries, blueberries, blackberries, and raspberries are high in fiber, vitamins, minerals, and antioxidants.
While all of the nutrients are excellent for improved health, the fiber content matters when considering hunger.
A single cup of blueberries has nearly three and a half grams of fiber. However, it is the type of dietary fiber found in berries that matters most: pectin.
Pectin is a type of dietary fiber that is proven to slow stomach emptying, which leads to increased feelings of fullness.
By consuming berries as an afternoon snack, you can reduce feelings of hunger and your intake at larger meals.
Popcorn
Popcorn is perhaps the most filling low-calorie snack when it is not coated in butter and salt. The surprisingly flavorful plain popcorn boasts only 31 calories per cup and includes about 5% of your daily fiber needs.
Not only can popcorn lead to greater satiation, but it can also help stabilize blood sugar, which in turn prevents cravings and hunger. However, to enjoy the benefits of popcorn, it must be air-popped and not ready-made.
SANE Smoothies
Store-bought smoothies and “healthy” online smoothie recipes can contain more sugar than three cans of Coke! However, the good news is that you can enjoy delicious sweet smoothies without this damaging dose of sugar but with all the health benefits with SANE Smoothies!
The Five “Primary Colors” of SANE Smoothies
Non-Starchy Veggies: Colorful veggies that grow above the ground and can be eaten raw. Examples: leafy greens, peppers, cucumbers, celery, etc.
Nutrient-Dense Proteins: Unflavored and unsweetened natural foods that get more than 65% of their calories from quality protein.
SANE Sweeteners: Oranges, berries, or 100% pure, natural, zero-calorie erythritol.
Superfood Enhancers: Rare whole foods that are exceptionally rich in hard-to-get nutrients and are not sold at your local grocery store.
Taste Turbochargers: Natural and healing foods that make your smoothies yummier without adding anything bad such as sugar.
With this simple “paint by numbers” approach, you can flip your metabolism switch into fat-burning mode with an infinite variety of creamy, tasty, fulfilling smoothies!
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Yours in good health,
Jonathan Bailor, (347) 979-1735
Chief Research Director | SANE.MD
New York Times Bestselling Author
Father of Aavia, Keirra, and soon Little Lady #3 🙂
PS Did you get your free $50 SANE Account Credit? Claim yours here >>
(Limited Time Offer. Limit 1 Per Household.)
Recipe of the Day: Cranberry Strawberry Magic
Ingredients•1 Cup Pitted Cranberries (frozen or fresh)•1/2 Cup Strawberries (frozen or fresh)•2 Cups Arugula•4 Cups Spinach•1 Medium Lemon (peeled)•1/2 TSP Cinnamon•2 TBSP Garden in My Glass*•4 TBSP Clean Whey Protein**•1 TSP Hormone Healing Green Tea (optional)•2 TBSP Slimming Sugar Substitute (optional)***
Directions
1. Add all ingredients to a high-powered blender (Vitamix is ideal) with 8 oz. cold water and a handful of ice.
2. Blend for 2 minutes or until completely blended (i.e. no pieces of veggies or fruit are visible).
3. Adjust the amount of water and ice for desired consistency and desired temperature.
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