What can I snack on to curb my appetite?

A study published by Biomed Central found that in comparison to fatty snacks like chips and cookies, high-protein snacks — such as Greek yogurt, cheese, meats or peanut butter — can help you control your hunger, keep you full longer, and even prevent you from eating more later.

nutritionnews.abbott - 5 Smart Snacking Tips to Curb Hunger

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1. Count Your Calories

A snack is called a snack for a reason — it's not supposed to be a full meal. Healthy snacks should be between 200 to 300 calories. "If you eat too few calories, you may find yourself reaching for another snack in less than an hour," says Bede To avoid a snack attack, make yourself a small plate, instead of eating directly out of a bag or a box. Consider using a calorie counting app or food journaling to keep your snacking in check.

2. Fill Up on Fiber

When it comes to filling snacks, high-fiber foods are the way to go. A study published by the American College of Physicians found that people who added fiber to their diet — without changing anything else — lost weight, lowered their blood pressure, and improved their response to insulin. Foods like oatmeal, nuts, whole grains, hummus, and vegetables are all sources of fiber. Next time you're looking for a special treat, try mixing and matching a few of these or some other high-fiber foods. Oatmeal topped with pecans is a delicious concoction even outside of breakfast time. And why not dip broccoli into hummus and ditch the carb-loaded pita slices? Or, even better, opt for a hummus that's fortified with a few different vegetables for a colorful and nutritious snack.

3. Pick a Protein

Protein is fiber's partner in crime. A study published by Biomed Central found that in comparison to fatty snacks like chips and cookies, high-protein snacks — such as Greek yogurt, cheese, meats or peanut butter — can help you control your hunger, keep you full longer, and even prevent you from eating more later. If you're on the go, try packing a few ZonePerfect® nutrition bars. Each one is an excellent source of protein, containing up to 15 grams of protein, combining great nutrition and tasty flavor combinations into a snack you won't feel guilty about.

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How long does it take to get back into ketosis after eating sugar?

Overall, you can get back into ketosis as soon as 12-16 hours after your last cheat meal (with the help of fasting and exercise) or it can take as long as it did when you first started keto.

ruled.me - If I cheat, how long will it take to get back into ketosis? - Ruled Me

It depends.

How long have you been in ketosis for before your cheat meal/day? What did your cheat meal/day consist of? Do you exercise regularly? Did you quickly get into ketosis when you first started keto dieting? Will you be intermittent fasting? Did you drink alcohol or beer?

Your answer to these questions impacts how long it will take you to get back into ketosis. In general, you will probably be back in ketosis within the next 24 to 48 hours if one or more of the following applies to you: You were in ketosis for around a month or longer before cheating on the diet. You are doing an extended intermittent fast (>16 hours) beginning after your last cheat meal.

You exercised on the day of and/or after your cheat day.

You got into ketosis quickly when you first started the keto diet.

You didn’t go too far over your carb limit with your cheat meal. On the other hand, if you haven’t even had a chance to adapt to keto yet, you are sedentary, you had multiple cheat meals, and/or your body struggled to adjust to keto dieting at first, then it may take you longer than two days to get back into ketosis. Keep in mind that these estimates are based on theory and should be used as a framework to understand what factors matter when it comes to getting into ketosis as quickly as possible after a cheat meal/day. Overall, you can get back into ketosis as soon as 12-16 hours after your last cheat meal (with the help of fasting and exercise) or it can take as long as it did when you first started keto. If you’d like to get a better understanding of ketosis, check out our recent article on the topic.

What cereal has no acrylamide?

Breakfast cereals – cornflakes and all-bran flakes are the worst offenders, while porridge oats contain no acrylamide at all. Biscuits and crackers...

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