Quell Cravings All Day
Smart meal-by-meal StrategieS to
SideStep mindleSS Snacking
citrus
how i T works:
researchers believe
the flavonoid naringenin, abundant in
citrus fruits such as
oranges and grapefruit, might promote
weight loss, according
to a new animal study
from the University
of Western ontario.
Supplementing a high-fat diet with naringenin
lowered elevated blood
sugar and high cholesterol, thwarted the
onset of insulin resistance, and prevented
obesity. the researchers also found that
adding large amounts
of this flavonoid to the
diet caused the liver to
burn excess fat rather
than store it.
—Stephanie Breakstone
MeTAboliSM
booSter
At breAkfAst Scramble some eggs and
chase them with milk. Researchers at the University of Connecticut found that adults who ate
eggs rather than a bagel in the morning consumed
fewer calories all day and felt satisfied longer. And
people who downed 2 1⁄ 2 cups of fat-free milk with
their breakfast reported reduced appetite and
decreased calorie intake at lunch, according to a
study in the American Journal of Clinical Nutrition.
At lunch Forgo rice in your burrito, or trade
chips for fruit. Both will reduce your intake of
refined carbohydrates. A small daily reduction in
the amount of carb calories—from 55% to 43%—
increases the sense of fullness, report researchers
from the University of Alabama at Birmingham.
At dinner Add olive oil and avocado. These
healthy fats can boost satiety. It’s a misconception
that a low-fat supper is good for your waistline.
Consuming fatty foods—particularly mono- and
polyunsaturated fats—activates a compound in the
small intestine that halts hunger, suggests University of California, Irvine, research. So don’t be afraid
to spritz your steamed veggies with olive oil. —SB
