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!
Weight Loss Smoothie Recipe Ingredients
- 1 banana
- 1/2 cup yogurt
- 1 1/2 teaspoons white sugar
- 1/4 cup pineapple juice
- 1 cup strawberries
- 1 teaspoon orange juice
- 1 teaspoon milk
Directions: Blend the banana, yogurt, sugar, pineapple juice, strawberries, orange juice, and milk in a blender until smooth.
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.
Increase Your 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.