Snacking on These Foods Right Before a Meal Could Help You Lose Weight  

We’re about to ruin your appetite—and you’ll thank us for it. Researchers recently identified a snacking strategy that could help you avoid overeating and shed pounds.

For the study, published in the Journal of the Academy of Nutrition and Dietetics, researchers analyzed 33 previous studies on protein consumption and found that the more protein you eat, the more likely you are to stay full. If that sounds familiar, it's probably because lots of previous research has suggested that protein takes longer than carbs and fat to digest, so it stays in your stomach longer.

But here’s where it gets really interesting: You’ve heard of carbo-loading, right? Well, this study indicates that pre-loading a meal with a protein-packed snack, like milk, yogurt, or even eggs, can keep you from overeating at mealtimes. The study authors found that people who had a small protein-rich snack before sitting down at the table felt more satisfied than those who had a low-protein snack or none at all.

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Yes, that’s right, there’s now scientific justification to snack before meals (sorry, Mom).

It's worth mentioning that an analysis of previous studies, like this one, can’t be broadly applied to everyone in every situation. But that being said, if you’re struggling to lose weight because of a raging appetite, upping the amount of lean protein in your diet is probably a good idea.

Want to give it a try? Munch on some Greek yogurt, a hard-boiled egg, or chug a cup of milk before you sit down for dinner. All of these are good, protein-heavy options, and a way healthier way to pre-game than the usual bread basket.

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