If you are looking to lose a few pounds, watching what you eat is top of the list. But if you always find yourself hungry mid-morning or afternoon, there are some snacks that are low in calories and could actually aid your weight loss.
According to weight loss doctor Professor Franklin Joseph, there are foods that mimic the effects of GLP-1. GLP-1 refers to glucagon-like peptide-1, a naturally occurring hormone secreted in the intestines when food is eaten, which helps to reduce blood sugar levels. You may have heard this in reference to weight loss drugs such as Wegovy and Mounjaro, as they also mimic GLP-1.
Combined with a sensible diet and increased physical activity, weight loss drugs that mimic GLP-1 can help people shed the pounds and keep them off.
But Prof Joseph from Dr Franks Weight Loss Clinic said there are some food choices that you can make that could have a similar effect to GLP-1.
He said: “In an ideal world, a well-rounded lunch would keep you full until your evening meal. But there is nothing wrong with having something mid-afternoon if you feel hungry.
“Often we mistake hunger for boredom, which can be common during an afternoon lull. So you should ask yourself ‘am I really hungry’ and if you are, be mindful of your choices.”
Satisfy a sweet tooth
Needing a sugar rush? Rather than grabbing a biscuit, Prof Joseph suggests adding some fruit.
He said: “Chocolate-covered dates are a sweet treat that satisfies a sugar craving while also giving you a boost of fibre. Dark chocolate is a great appetite suppressor; it’s been shown to make people feel fuller and can stabilise blood sugar.”
Craving something salty
A bag of crisps might be on your mind but a weight loss journey might benefit from something a little different.
Prof Joseph said: “If you have the time, hard-boiled eggs with some salt or paprika could be a great snack option.
“You could always have some cooked eggs prepped in the fridge for when hunger strikes. Add some avocado and lime for a tasty boost of healthy fats, too.
“On the go, lightly salted walnuts or almonds are a great option. These contain healthy fats but just watch your portion control.”
Before a workout
Fuelling before a workout is important, but just because you want something quick, it doesn’t have to be unhealthy, too.
Prof Joseph said: “A fruit and dip combo is ideal for these situations. Think banana and peanut butter, apple slices and almond butter, or berries and greek yoghurt.
“Natural sugars combined with a healthy fat or protein will stabilise your blood sugar and give you a sustained energy boost.”
Evening meal is hours away
An appointment or errand might mean your dinner will be a little later, and you need an afternoon snack to carry you through.
Prof Joseph said: “Create a mini-meal of high-satiety foods that will carry you through. Cottage cheese, cherry tomatoes and avocado provide healthy fats, fibre and hydration.
“Alternatively, tinned salmon with an oatcake and a squeeze of lemon juice offers an omega-3 boost to curb hunger and support gut health.
“Combining some simple cupboard staples and taking a couple of extra minutes will give you something much more rewarding and filling. By all means, add in a treat here and there but don’t rely on a chocolate biscuit to cure hunger pangs.”