Foods that make you munch more RICE CRACK­ERS

Balonne Beacon - - HEALTHY LIVING - KATH­LEEN ALLEAUME

WHEN it comes to crush­ing hunger, it’s not when you eat but choos­ing the wrong meal (no mat­ter the size) that can leave you han­ker­ing for more.

If you want to lose weight, curb your ap­petite by avoid­ing th­ese foods that make you hun­grier:

SALTY SNACKS

It’s true — once you pop, you can’t stop. Snacks pre­served with sodium are gen­er­ally highly re­fined, with­out filling you up.

Salty crav­ings seem to in­flu­ence how much peo­ple eat too. One study showed that added salt made peo­ple eat more food and calo­ries, re­gard­less of how much fat was in the meal.

Be­sides, all that sodium leaves you thirsty. Thirst can of­ten be mis­taken for hunger, trick­ing your body into eat­ing more in­stead of grab­bing a glass of wa­ter.

SAL­ADS

Sal­ads are the epit­ome of diet-friendly lunches — but if your salad is all kale, cu­cum­ber and spinach, odds are you’re not getting enough sat­is­fy­ing sus­te­nance to keep you go­ing un­til din­ner.

Give your salad more punch with a top­ping of pro­tein (boiled eggs, chicken, sal­mon or legumes), topped with slow-burn­ing carbs (like roasted sweet potato, corn or brown rice) and a lit­tle fat (feta, nuts, seeds, tahini or av­o­cado).

Rice crack­ers con­tain small traces of fi­bre and they’re made from highly re­fined rice that make our in­sulin lev­els spike, caus­ing blood sugar to crash, mak­ing us feel hun­gry again — even if we’ve just eaten.

If you can’t beat the crunch, you’re bet­ter off choos­ing whole­grain va­ri­eties and top­ping them with av­o­cado, nut but­ter or hum­mus for a more bal­anced, sa­ti­at­ing snack.

JUICES

Juice cleans­ing has be­come a pop­u­lar way to lose ki­los fast and while you will be sip­ping on a won­der­ful an­tiox­i­dant-rich and hy­drat­ing elixir, the lack of fi­bre means your body ab­sorbs the calo­ries quicker.

So if you want to stay full, chew your calo­ries in­stead so your brain re­ceives the hunger-com­bat­ing cues that help you get from meal to meal.

Kath­leen Alleaume is a nutri­tion and ex­er­cise sci­en­tist. Fol­low her on Twit­ter @theright­bal­ance

PHOTO: LJUPCO

WHEN THE CHIPS AREN’T DOWN: Added salt can make peo­ple eat more food and calo­ries, re­gard­less of how much fat is in the meal.

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