Will this Colombian team be unstoppable at the 2017 Worlds road race?

Colombian Cycling Federation releases its preselection list for the 2017 Road World Championships in Bergen, Norway

Colombia’s Road World Championships team to race in Norway in September looks pretty unstoppable after the Colombian Cycling Federation released its stellar preselection list.

Bagging both a podium spot and a stage win at the Tour de FranceRigoberto Uran (Cannondale-Drapacwas this year’s dark horse but with his talent now on full show the Colombian Cycling Federation looks set to take advantage and have named him the line-up.

After a storming Grand Tour debut at the Giro d’Italia this year, Fernando Gaviria (Quick-Step Floors) has earned himself a spot in the list.

The 23-year-old rider hasn’t raced since the Hammer Series after the Giro d’Italia, but will hope he can carry some form into the Worlds and get over the tough climbs of the Bergen course to try and contest the victory.

While the list is provisional, Uran and Gaviria have both stated intentions of going to the Worlds to perform and with an incredible year in the bag for the pair of them.

Nairo Quintana (Movistar) has also made the initial cut despite a year to forget for the climbing specialist.

Initially hoping to win the Giro-Tour double, his season dreams took a blow after losing the Giro d’Italia on the final day. His misery was compounded after a poor Tour de France saw him record his lowest ever finish at the race with a 12th place finish.

Orica-Scott’s Esteban Chaves found himself on the list even though 2017 has been a year plagued with illness.

Chaves struggled to survive the Tour de France after a pre-race illness dogged his performance for the three weeks, but he’ll now lead Orica-Scott alongside the Yates brothers at the Vuelta a España before a potential ride at the Worlds.

The other riders on the list are Carlos Betancur (Movistar Team), Miguel Ángel López (Astana), Jarlinson Pantano (Trek-Segafredo), Sergio Luis Henao and Sebastián Henao (Team Sky).

With a plethora of talent on their radar, Colombian cycling fans are enjoying a golden generation of riders and they’ll be hoping they can live up to the mark in Bergen later this year.

This year’s men’s World Championships Road Race is set to take place in Bergen on September 24 with 276.5km course.

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Confident Teuns leads BMC at Arctic Race of Norway

After his Tour de Wallonie and Tour de Pologne victories, Dylan Teuns leads the BMC squad at the Arctic Race of Norway aiming for a third straight stage race success.

The Belgian opened his professional account last month with two stages wins and overall victory at the Tour de Wallonie, carrying his winning form to the Tour de Pologne. He won stage 3 ahead of world champion Peter Sagan and held off Rafa Majka in the final hilly stages to claim overall victory.

“I have just enjoyed the best two weeks of my cycling career so far and I’m coming into this race feeling in great shape and motivated to do well again. It will be a totally different style of racing in Norway I think but as a team, we can go in with a lot of confidence,” Teuns said.

The 25-year-old will be supported by Floris Gerts, Amaël Moinard, and Danilo Wyss, while Bram Welten makes his debut for the team as a stagiaire. Tenth overall last year, Moinard provides a second card for BMC to play and explained he is ready for the challenge.

“I’m always motivated to race at the Arctic Race of Norway,” Moinard said. “The route usually suits me well, so I am pretty confident to be there either for a good GC result or a stage win depending on how the race develops and how I have recovered from the Tour de France and Clasica Ciclista San Sebastian. With the tough parcours on few of the stages and with the team we have, including Dylan Teuns, it should be an interesting race for us.”

Sports director at the 2.HC race. Klaas Lodewyck explained that while the team is small in size, he believes he has the quality at his disposal for overall success. BMC is also riding the BinckBank Tour and the Colorado Classic this week.

“While we are only starting with five riders, I think we can be competitive over the course of the four-day stage race,” Lodewyck said. “There are two days which look set to be contested in a bunch sprint and I think our stagiaire, Bram Welten can give it a good go on these stages but every rider will be able to take the opportunity to go for stage wins. We will be taking every day as it comes.”

Lodewyck added that while he knows Teuns is in career best form, he is also backing his senior riders to continue to carry their condition into the race.

“You never know what to expect at this race, even the weather can be unpredictable, so we will look to race hard. We know that Dylan Teuns is in great shape and I am sure he will be motivated to continue his recent run of success. Plus Amaël Moinard and Danilo Wyss are coming out of the Tour de France so, I think they will be riding at a good level.”

BMC Racing for the 2017 Arctic Race of Norway: Floris Gerts (Ned), Amaël Moinard (Fra), Dylan Teuns (Bel), Bram Welten (Ned), and Danilo Wyss (Sui). 

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Fancy a 25-hour road race? The Red Bull Timelaps might be for you

October event pitched teams of four riders against each other, seeing who can complete the most laps of a circuit in Windsor Great Park over 25 hours

A new event this October will see teams of four riders take part in a 25-hour road race in Windsor Great Park over the weekend of Saturday, October 28, and Sunday, October 29.

The Red Bull Timelaps takes advantage of the clocks going back an hour that weekend to create a unique 25-hour race – which is claiming to be the longest one-day race in the world.

Teams must complete as many laps of a traffic-free 6.6-kilometre circuit around the park as possible within the time limit. Only one team member is allowed on the course at any one time before handing over the riding to another team-mate.

>>> Post-training meals: Chicken and chickpea Moroccan-style tagine (video)

To mark the event taking in the extra hour as British time switches from summer time to daylight saving, the event has a ‘power hour’ from 2am where riders tackle a shorter course and each lap counts as double.

Online entry opened on Tuesday, with 600 places on offer. Entry per team of four costs £250, or £200 if all members are under 25 years of age. Individuals can also enter for £65 each, and they will be placed into composite teams of four riders.

“Participants will have to demonstrate a mixture of strategic nous, endurance and determination to overcome the challenge,” says the event’s organiser.

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Dr Hutch: ‘Is it true that racing cyclists just pee in their shorts?’

It’s high summer, so Dr Hutch has a Christmas tale for you

To celebrate the beginning of August, I’m going to tell you about a minor trauma from last Christmas.

I was back in Belfast for the holidays, and I met up with some old school friends on Boxing Day. It’s an annual event — the only time we’re all back — and generally it takes the form of a long walk in the Northern Irish rain, followed by a meal at the house of the only one of us who still lives there.

Bryony, the friend in question, is distinctly high-culture. She plays the oboe. She reads Latin for fun. So do most of the others, and at school we were that kind of teenager.

I’m the black sheep, who cast aside my collected Shakespeare and my tuba, and took to riding bits of carbon-fibre up hills. Bryony finds the fact she now has a friend who races bikes both improbable and hilarious.

Throughout the walk: “Do you shave your legs? Can I see? What do you mean you only shave them in summer, a proper lady shaves all year round.”

Later: “Sorry about all this walking, I’m sure you’d rather be on your lovely bicycle.” Followed by: “Is it true that racing cyclists just pee in their shorts?”

>>> Dr Hutch: Here’s what we really want Grand Tours to be like

When we got to her house, Bryony casually mentioned that the gears on her bicycle weren’t working properly. I ate my delicious sausage roll.

She mentioned it again. I drank deep of the fine mulled wine. She brought it up a third time, and another friend, Thomas, said, “I’m sure Michael could fix it.” Michael was also sure he could fix it, but Michael was eyeing up another sausage roll, so was dead certain that he didn’t want to.

But of course I was escorted from the fireside and the Christmas tree, out to the gloom and cold of a garage on a December night. Bryony’s bike was not a premium model.

I was amazed that the gears worked as well as they did.

But I set to work, armed with the trademark tools of the mechanic under duress: a borrowed Swiss Army knife, some pliers that didn’t work, and a rock. I managed to loosen the cable clamp — no mean feat since the nut was about as hard as marzipan — with the rock and the knife’s fish-scaling blade.

I could just about hear the others laughing and talking round the tree. I dropped the nut, which bounced under Bryony’s car, and I had to wriggle under it to get the nut back. Unfortunately, I didn’t think to cut her brakes while I was under there.

I was holding the gear cable in my teeth to try to tension it while I rethreaded the nut onto the bolt and after about 15 minutes of this, when Bryony appeared.

“I bet you’re really enjoying yourself!” she said. “Funny that you get so much pleasure out of fixing a bike.”
“Mmmmgf?” I said.

“I hate things like that myself, I’d rather be inside by the fire, but the way you like working with your hands is adorable.”

>>> Dr. Hutch: The unwritten rules of cycling

“Mmmgf, mmmmmmgf ….,” I was trying to say, “Hang on! I’m doing a favour for you! Not you for me! And… and… ‘adorable’?” But she’d gone, back to the warmth, and I was left kneeling on the concrete floor. I lost my grip on the cable, and I dropped the nut again.

I was out there an hour. All I managed was to put it all back together without making things worse. “Never mind. At least it gave you something to do,” said Bryony.

“Any sausage rolls left?” I said.

“Oh dear, I think Thomas got the last one,” she said.

“Last two, actually,” said Thomas. “They were delicious.”

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Dressel, Ledecky & U.S. Women’s Water Polo Earn Best of July Honors

Photo Courtesy: SIPA USA

COLORADO SPRINGS, Colo. – Standout performances during July earned Caeleb Dressel (Green Cove Springs, Florida), Katie Ledecky (Bethesda, Maryland) and the U.S. Women’s National Water Polo Team Best of July honors for the Team USA Awards presented by Dow, the United States Olympic Committee announced today. Dressel, Ledecky and the U.S. women’s national team are among the qualified athletes and teams that are eligible for Best of the Year honors in 2017.

Dressel won seven gold medals to lead all competitors at the FINA World Championships, matching Michael Phelps’ record total from 2007. He earned three individual world titles in the 50-meter freestyle, 100 freestyle and 100 butterfly, while also aiding Team USA to gold medals in the 400 freestyle, 400 medley, mixed 400 medley and mixed 400 freestyle relays. He made history by becoming the first swimmer ever to win three world titles in a single day on July 29, and became the first American male since 2011 to win three individual events at the same FINA World Championships.

Ledecky won six medals – including five golds – to lead all female swimmers at the FINA World Championships, setting a women’s record with 14 gold medals in FINA World Championships competition. She earned her third straight individual world titles in the 400-meter freestyle, 800 freestyle and 1,500 freestyle, while also adding gold medals in the 400 and 800 freestyle relays, along with a silver medal in the 200 freestyle.

The U.S. women’s national team won its second straight FINA World Championship title – and fifth overall – in Budapest, Hungary, going undefeated (6-0). The U.S. defeated Spain, 13-6, in the gold-medal match to maintain its hold of every major international championship and become the first team to win a world title the year after capturing the Olympic gold medal. The U.S. women dominated every phase of the tournament, winning all but one game by more than four goals.

In addition to Dow, the presenting sponsor, the Team USA Awards are supported by DICK’S Sporting Goods and USG.

About the Team USA Awards

Each National Governing Body may nominate one female, one male and one team per discipline. An internal nominating committee selects five nominees from both the male and female categories, and three from the team category to advance to the voting round. Votes received from NGB representatives and select members of the media account for 50 percent of the final tally, with the other half determined by online fan voting viaTeamUSA.org/Awards.

Each of the five monthly men’s and women’s finalists, and three team finalists automatically qualify for consideration for the 2017 Team USA Awards presented by Dow Best of the Year. Visit TeamUSA.org for a complete list of monthly finalists from the 2016-17 qualification period. The 2017 Best of the Year Awards will be held Nov. 29 in Los Angeles.

Press release courtesy of USA Swimming/U.S. Olympic Committee.

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Swimming World Splashback One Year Ago Today: Cupping, Doping & Fast Swimming

Photo Courtesy: Jason Getz-USA TODAY Sports

Swimming World is recounting all the highlights from the 2016 Rio Olympic Games through a series of Splashbacks. One year ago, the world’s largest stage for swimming produced numerous national and Olympic records among some very other heated topics.

Between the finger-wagging and anti-doping speeches, those strange purple spots on Michael Phelps‘ back almost went unnoticed. But of course, they gained worldwide attention, and you can now find these cupping bruises on swimmers everywhere.

Relive the man, the finger-wag and the day that started it all with this Splashback from August 8, 2016:

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Wednesday – Crossfit Games 2017 Winners

Fraser Repeats, Toomey Victorious

Mat Fraser joins the ranks of repeat CrossFit Games winners as he amassed a greater lead than anyone ever has for a second consecutive year. Among the women, two-time second-place finisher Tia-Clair Toomey survived five lead changes to finally become champion.


As the final day of competition began, Fraser started with a 176-point lead over second place. By the time the men stepped onto the competition floor for Fibonacci Final, he had 210 points on two-time Games competitor Brent Fikowski. Fraser ended his fourth Games with four event wins: Triple G Chipper, Muscle-Up Clean Ladder, Heavy 17.5 and 2223 Intervals.

Fraser finished 216 points ahead of Fikowski. Last year, Fraser ended 197 points ahead of Ben Smith, 2015’s Fittest Man on Earth.

Brent Fikowski, Mat Fraser and Ricky Garard

While it was no surprise who would win among the men, second and third places were up for grabs with a couple of Leaderboard changes over the course of four days.

Fikowski, who finished fourth in his rookie year, said he was satisfied with his second-place finish in his second year.

“After last year, I was completely overwhelmed. I had finally qualified and I maximized the experience,” he said, still breathing quickly from Fibonacci Final. “This year, I’m very calm and just satisfied.”

He described the four days of competition as “a lot of fun.”

“All year I prepared for this and it felt like I was very calm and in control of my performance all weekend,” Fikowski said. “I was able to enjoy it and stay very relaxed.”

He added: “It’s pretty wild that it all came together.”


Toomey, meanwhile, started the day with a 14-point lead over Kara Webb that grew to 38 points after the Madison Triplet Sunday morning.

Although Sam Briggs and Kristin Holte secured first and second place, respectively, early during the event, Toomey continued to close the gap on the leaders, gaining ground on the hay bale clean burpees until she eventually took hold of the third spot and finished in third overall.

Kara Webb, Tia-Clair Toomey and Annie Thorisdottir

But Toomey’s lead shrunk after 2223 Intervals.

With a time of 10:58, Webb finished fourth overall in the event, while Toomey recorded a 14th-place finish with a time of 11:38. That reduced Toomey’s lead to 6 points.

By the time the two women got to the final event—with a time cap of 6 minutes—it came down to the double kettlebell overhead lunge. As Toomey took her final lunge, she couldn’t keep the kettlebells overhead; the judge asked her to take a few steps back and repeat the lunge. In the meantime, Webb caught up. The two women appeared to step onto the podium at nearly the same time. Toomey lost by nearly two-tenths of a second.

In the end, Toomey was the overall victor by 2 points.

After experiencing deep self-doubt in 2016, she said she was confident she would end atop the podium this year. The experience of the past two years helped, she added.

“To be honest, you have to think about everyone who’s there to support you (and) remember all the work you put in,” she said.

Toomey continued: “(I feel) great, on top of the world.”


In an upset among the teams, Wasatch CrossFit dethroned CrossFit Mayhem, a team led by former four-time Games champion Rich Froning.

Wasatch and Mayhem were in first and second, respectively, nearly all four days.

During the second-to-last event of the day—Burpee Litter—members of both teams were neck and neck as they hurdled rows of 50-inch hay bales, jumping and rolling over with near-reckless abandon. In the end, Froning’s foot crossed the finish line first, giving Mayhem the event win. An announcer called it a “hair-raising finish.”

In the final event, Worm Complex, Mayhem finished ahead of Wasatch again.

But it wasn’t enough.

Wasatch had started the day with a 60-point lead.

The key to the team’s win was its unity, said team captain Adrian Conway

“We really had more of a like mind than any other team I’ve been on before.”

CrossFit Mayhem, Wasatch Brutes and CrossFit Fort Vancouver

Conway was also a member of Hack’s Pack Ute, the only team to win consecutive Affiliate Cups in 2012 and 2013. Had Mayhem won, it would have made Games’ history with three consecutive Affiliate Cup wins.

“We couldn’t let them do that,” Conway said, winking.

He added that Wasatch’s motivation to compete was “never about Mayhem,” though.

If anything, it was an ode, Conway said.

Mayhem, he said, “set the standard.”

“We all had the expectation of going in and trying to win.”

Even if that meant failing and being embarrassed for vocalizing the desire, Conway said.

As far as next year, the team’s does not plan on returning. At the moment.

Conway said he wants to dedicate more time to developing athletes and spending time with his newborn son.

But, he alluded, that plan might be amenable.

“I already got outside pressure (to come back),” he said with a coy smile. “So we’ll see.”

For complete results, visit the CrossFit Games Leaderboard.

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Sarah Sjostrom Leads Team Energy to Top Showing at Day 1 of Energy For Swim

Photo courtesy: SIPA USA

Fresh off the 2017 FINA World Championships in Budapest, Hungary, many of the world’s top athletes have descended upon Rome, Italy for the first ever Energy for Swim – Champions for Charity meet. This meet has brought together the swimming world’s finest for a two-day action-packed schedule. Unlike most meets, the athletes are not swimming for medals, records, or personal glory, but for charity.

The athletes have been divided into four teams: USA, Australia, Italy, and Energy Standard. The first three teams are comprised of athletes representing their home nations, while the Energy Standard team represents many of Europe and Africa’s greatest. Each team has chosen a charity that they are swimming for and each race will win the teams points. At the end of the two-day meet the team with the most points will win and the money will be donated to their charity.

The charities are as follows:

Individual events can earn as may as 9 points, with the second through eighth place finishers eligible for 7, 6, 5, 4, 3, 2, 1 respectively. Relays can earn a max of 18 points and a minimum of 10.

The first day of the competition featured a whopping 18 events and saw Team Energy Standard jump to a strong lead in the points table with a total of 222. Team USA sits at second overall with 210, followed by Team Australia (152) and Team Italy (149).

Women’s 200 Free

The women’s 200 free saw a much anticipated race between Sweden’s Sarah Sjostrom and Italy’s Federica Pellegrini. Sjostrom elected to not swim the 200 at the 2017 FINA World Championships, creating an aura of excitement for everyone as she went head-to-head with the current 200 free world champion.

To no one’s surprise the two immediately jumped to the lead, swimming stroke-for-stroke, however at the finish it would be Sjostrom claiming victory with a time of 1:55.51.

Men’s 200 Free

The crowd roared as Italian Gabrielle Detti surged past the USA’s Conor Dwyer to victory in the men’s 200 free. Detti delivered a 1:47.67, followed by the American duo of Dwyer (1:47.88) and Zane Grothe (1:47.92).

Women’s 100 Breast

Ruta Meilutyte jumped to an early lead in the women’s 100 breast, but was unable to hold-off the charging Jennie Johannson. The two went 1-2 for Team Energy Standard with times of 1:07.16 and 1:07.36.

Men’s 100 Breast

All eyes turned to the scoreboard at the touch of the men’s 100 breast. Multiple swimmers had lunged into the finish simultaneous, creating confusion over who actually won, with the commentators on the live stream questioning who the winner was for several seconds. The result? A tie between Cameron van der Burgh and Fabio Scozzoli for first and matching times of 59.58.

Women’s 200 Back

Emily Seebohm of Australia proved why she was the World Champion in the 200 back with a dynamic win of 2:07.86. Her win marked the first Australia collected for the day.

Men’s 200 Back

Russian teenage superstar Kliment Kolesnikov held off the Olympic gold medalist Ryan Murphy in the final 50 meters of the 200 back. Kolesnikov earned victory with a 1:56.65, while Murphy settled for a 1:57.19 and second.

Women’s 200 Fly

Team Energy continued to collect top points as Zsuzsanna Jakabos flew to first in the 200 fly. Jakabos delivered a 2:10.09 over the USA’s Ella Eastin and her time of 2:10.65.

Women’s 400 Free Relay

Michelle Coleman, Sarah Sjostrom, Farida Osman, and Femke Heemskerk dashed to a top showing in the women’s 400 free relay, collecting top points and a time of 3:35.68 for Team Energy. Australia, Italy, and the USA took second through fourth respectively.

Men’s 400 Free Relay

A multiple-country combination in the 400 free relay resulted in yet another strong win for Team Energy. Sergie Shevtsov, Chad le Clos, Ivan Girev, and Ben Proud combined to post a time of 3:16.60 for first and 18 points. Australia, Italy, and the USA finished second through fourth.

Women’s 50 Back

Seebohm collected her second victory of the night with a top showing in the 50 back. She sprinted to a time of 27.68.

Men’s 50 Back

Ryan Murphy made his way to the top of the podium with a top showing in the men’s 50 back, stopping the clock at a sizzling 25.18.

Men’s 200 Fly

Chase Kalisz flew past World Champion Chad le Clos in the men’s 200 fly. The duo finished first and second with times of 1:56.72 and 1:57.61 respectively.

Women’s 50 Free

Unsurprisingly, the women’s 50 free was claimed by world record holder Sjostrom. She clocked a 24.13 over Australia’s Cate Campbell’s 24.43.

Men’s 50 Free

Nathan Adrian backed up Murphy’s victory with one of his own in the men’s 50 free. The sprinting stalwart thundered to a time of 22.00 for first.

Women’s 200 IM

Results not available at this time. 

Men’s 200 IM

The moment finally arrived for Ryan Lochte to make his international return following his swimming suspension. Lochte delivered by finishing second behind the USA’s new IM king and World Champion Kalisz. The two were the only ones under the two-minute mark with times of 1:58.22 and 1:59.75 respectively.

Women’s 400 Medley Relay

There was no catching Team Energy in the women’s 400 medley relay. The squad loaded up with Georgia Davies, Ruta Meilutyte, Sarah Sjostrom, and Femke Heemskerk, posting a final time of 3:58.91 for another relay victory. Australia scooped up second, while the USA and Italy finished third and fourth.

Men’s 400 Medley Relay

Team USA ended the night on a strong note with a top showing in the men’s 400 medley relay. Ryan Murphy, Cody Miller, Tim Phillips, and Nathan Adrian turned in a top time of 3:33.43, ahead of Team Energy’s final time of 3:35.27. Italy and Australia were third and fourth.

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The 5 Best Foods For Fighting Hunger

Anyone pursuing a perfect physique faces the same enemy: gnawing, remorseless hunger. There is nothing wrong with experiencing occasional bouts of hunger throughout the day, especially just before mealtimes or after a calorie-crushing workout. But feeling peckish can often lead to needless snacking, upending your six-pack goals. If the simple act of strolling past a bakery or passing by the plate of cookies in the office break room leaves you in a cold sweat, it’s time to find a way to beat hunger.  

The key to staying satisfied with less food is to implement a diet that enhances satiety per calorie. In other words, for any given amount of food you eat during the day, your goal should be to make it as filling as possible. Do that, and your chances of succumbing to the cookie jar go way down.

Modern research suggests plenty of edibles have what it takes to keep you feeling full longer. Start with these foods that will slay the hunger demon within.

1. Black Beans

Beans, beans, musical fruit, the more you eat, the more you…lose? A study published in the Food & Nutrition Research found that people who ate a high-protein meal based on legumes (beans and peas) were less hungry afterward than when they ate a high-protein meal based on animal sources (veal and pork) when both meals were matched for total calories.[1]

Black Beans

In a separate study, researchers at the University of Minnesota served meatloaf to test subjects on two separate occasions. The first meatloaf was made with beef. The second was made with beans instead of meat, and had less protein but more fiber. According to the report, despite the fact that the “beanloaf” had about 50 percent less protein, it had a similar impact on appetite for the rest of the day as the meatloaf.[2]

Thanks to their sky-high levels of dietary fiber, which works to slow digestion and improve blood-sugar control, legumes like black beans have serious hunger-crushing power for little calorie cost.

2. Rye Bread

Hearty rye bread is a great substitute for white bread. A recent article in Nutrition Journal reported that people who made their breakfast toast out of whole-grain rye bread instead of white bread experienced less hunger, feelings of greater fullness, and less desire to eat.[3] This makes sense when you consider that the bran layer of rye is especially high in fiber. Any bread made with ground-up whole rye will be a good source of this satiety booster.

Rye Bread

Some brands of rye bread contain up to 5 grams of fiber in a single slice, though some “rye breads in disguise” may contain far less than that. The key is to look for brands that list whole rye flour or rye meal—and not wheat flour—as the first ingredient. You can also get more rye into your diet by preparing rye berries just as you would brown rice, and rye flakes just as you would oatmeal.

3. Salmon

Research suggests that consuming 25-30 grams of protein during meals can help to quell hunger pangs.[4,5] A 5-ounce serving of salmon is enough to hit this protein sweet spot. Protein is a natural appetite suppressant. Like fiber, it can slow the pace of digestion, enabling your gut to send satiety signals to your brain over a longer period of time.


As a healthy bonus, salmon provides plenty of healthy polyunsaturated omega-3 fatty acids. A 2017 study conducted at the University of Georgia found that a meal high in polyunsaturated fats like those found in fatty fish, walnuts, flax seed, and canola oil can raise levels of peptide YY, a hormone in the gut that works to reduce appetite.[6]

If fresh salmon is beyond your means, get the same benefit for less money by using canned salmon.

4. Almonds

Since snacking is often hard to avoid, you might as well make what you nibble on work for your waistline, not against it. Munching a handful of almonds when a snack attack strikes can help keep your caloric input—and your waistline—in check.


A recent study found that people who snacked on about 1-1/2 ounces of almonds experienced less hunger and desire to eat afterward.[7] After the four-week trial, the almond eaters had not added even an inch to their waistlines.

The fat, protein, and fiber found in almonds are a triple threat when it comes to satiety. Add them to your diet, and there’s a good chance you’ll eat less during the day.

5. Spinach

In addition to making you, as Popeye says, “strong to the finish,” spinach can also help curb your appetite. Spinach is rich in thylakoids, a structure inside plant cells that promote the release of satiety hormones.[8] As part of a study published in the Journal of the American College of Nutrition, 60 overweight or obese people consumed either a spinach extract high in thylakoids or a placebo in random order at least a week apart. The results showed that the group consuming spinach extract reported higher rates of satiety for two hours longer than the group that consumed the placebo.[9]


The researchers did not state how much actual whole-leaf spinach would need to be consumed to experience this same effect, but since this leafy green provides a treasure chest of vital nutrients, it’s worth adding more of it to your diet.

  1. Kristensen, M. D., Bendsen, N. T., Christensen, S. M., Astrup, A., & Raben, A. (2016). Meals based on vegetable protein sources (beans and peas) are more satiating than meals based on animal protein sources (veal and pork)–a randomized cross-over meal test study. Food & Nutrition Research, 60(1), 32634.
  2. Bonnema, A. L., Altschwager, D., Thomas, W., & Slavin, J. L. (2015). The Effects of a Beef‐Based Meal Compared to a Calorie Matched Bean‐Based Meal on Appetite and Food Intake. Journal of Food Science, 80(9).
  3. Forsberg, T., Åman, P., & Landberg, R. (2014). Effects of whole grain rye crisp bread for breakfast on appetite and energy intake in a subsequent meal: two randomised controlled trails with different amounts of test foods and breakfast energy content. Nutrition Journal, 13(1), 26.
  4. Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., … & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S-1329S.
  5. Jesudason, D., Nordin, B. C., Keogh, J., & Clifton, P. (2013). Comparison of 2 weight-loss diets of different protein content on bone health: a randomized trial. The American Journal of Clinical Nutrition, 98(5), 1343-1352.
  6. Stevenson, J. L., Paton, C. M., & Cooper, J. A. (2017). Hunger and satiety responses to high-fat meals after a high-polyunsaturated fat diet: A randomized trial. Nutrition, 41, 14-23.
  7. Tan, S. Y., & Mattes, R. D. (2013). Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. European Journal of Clinical Nutrition, 67(11), 1205.
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