Saturday, November 30, 2013

A bite of Peanut butter

Yep, Ive been taking about 1/2 Tablespoon peanut butter with each of my  meals, and it really makes a difference, about  3 bites peanut butter per day--- 1 1/2 Tablespoons. Not much, but it makes a difference!  Im not as hungry between meals, I feel more satisfied!!

Did you know that peanut butter is proven in studies to help people lose and maintain weight? Its because it quells cravings, and helps the body to feel satisfied and full for a longer period of time than normal. People actually eat less calories  without even trying when they ingest peanut butter. But all you need is just a bit, don't overdo it!

Check out these documents here that explain more about Peanut butter and wieght loss

Quote from

But the best news was yet to come, especially for all those health-conscious peanut butter lovers whose biggest question was "If I eat more peanut butter, won't I pack on pounds?" The amazing answer turned out to be "Not necessarily!"
In fact, research conducted over the past few years suggests that going back to peanut butter may actually take off unwanted pounds more easily than following a standard low-fat eating plan. In one revealing experiment, almost three times as many peanut butter dieters as low-fat dieters managed to maintain their weight loss over an 18-month period.

The principle of weight Maintenance is very important in this journey of losing weight and keeping it off in the long term!

Peanut butter increases the hormone PYY which produces feelings of satiety and fullness.  There is a reduced desire to eat for 12 hours after eating peanuts or peanut butter! 

This wonderful side effect of eating a small bit of peanut butter helps people stay on their eating plan for the long term!

Quote from

The Secret of Successful Dieting

According to research at Harvard Medical School and Brigham Women's Hospital in Boston, almost three times as many people were able to follow a higher-fat diet that included peanuts and peanut butter during an 18-month weight loss study.

101 overweight men and women were assigned to either a low fat diet or a higher monounsaturated fat "Mediterranean Style" diet. The study found that participants on the latter diet lost more weight and were able to stay with the program. These findings are consistent with a study at Purdue University, which showed that snacks of peanuts and peanut butter produced more eating satisfaction and feelings of fullness than other high-carbohydrate snacks such as rice cakes. Study participants who were fed peanut snacks didn't feel the need to add additional kilojules to their daily diets to attack hunger.

UPDATE: I now do 1 bite of Peanut butter = about 1 Tablespoon or so.  

So include 1  bite of peanut butter or more  at each meal, and see if you don't notice a difference!

1 comment:

  1. Have you tried coconut oil for this, too? Extra Virgin, cold pressed coconut oil has may health benefits. The fat is very filling. Also, for those who might have nut allergies, it should work.