I don't like gaining weight, but when you're bored... I recommend this snack.
Eggs are low in calories and rich in protein. As they are high in protein, they also provide a greater sense of fullness, making them effective for appetite suppression. Eggs also help with muscle building. Eating just two eggs can supplement 20% of the daily recommended intake of protein. In particular, egg whites contain 3.5 grams of protein and almost no fat, making them ideal for muscle growth. The protein in eggs is classified as complete protein. Complete proteins mean they contain all the essential amino acids necessary for the proper functioning of the body.
Nuts such as almonds and pistachios are also healthy high-protein snacks. Nuts are rich in fiber, which helps maintain a feeling of fullness for a longer period. The protein content of nuts is about 20%, similar to that of meat. Eating nuts in the morning can help with weight control because the feeling of fullness reduces calorie intake for the day. A study conducted by a team from the University of Otago in New Zealand involved 100 adults who consumed either 42.5 grams of raw almonds or cookies with the same calorie content. As a result, the group that ate almonds as a morning snack consumed fewer calories throughout the day.
Bananas are also rich in fiber and potassium, making them highly filling foods. Moreover, they contain resistant starch, which does not rapidly raise blood sugar levels, helping to reduce belly fat. Belly fat usually forms when blood sugar levels spike suddenly. This is because the body converts glucose into fat, promoting its accumulation in the abdomen.
The unsaturated fats in avocados reduce hunger because they suppress the secretion of ghrelin, a hormone that stimulates appetite. Additionally, avocados are rich in protein and dietary fiber, which also contribute to a greater sense of fullness. A study published in the Journal of Nutrition in 2013 added half an avocado to the usual lunch diet of overweight participants. As a result, 28% of the participants reported feeling continuously fuller until 5 p.m. compared to the group that did not eat avocados.
Greek yogurt is yogurt fermented from raw milk without artificial additives and contains less sugar than regular yogurt. Additionally, Greek yogurt has a higher protein content and provides greater satiety, making it effective for dieting. According to a study by Harvard University in the United States, the group that consumed high-protein meals including Greek yogurt experienced greater reductions in weight and body fat compared to the group that consumed low-protein meals.