We love those bright orange, cheese-powder-coated puffed-corn snacks as much as the next person, but let’s face it — they’re not exactly the healthiest choice to satisfy those salty snack cravings.

That’s why we’re so intrigued by puffed water lily seeds, which can pack the same yummy, cheesy crunch in a much-less-processed package.

Here’s what you need to know about this new snack trend.

What Are Water Lily Seeds?

You may not have heard of water lily seeds before, but they’re about to take over the snack aisle at your grocery store.

Also known as Makhana, puffed water lily seeds come from the Euryale ferox plant, a type of water lily.

Found in ponds throughout Asia, these seeds start out as pea-sized kernels which are harvested and “popped.”

The result: a puffed snack that packs a crunch that rivals Cheetos, popcorn, and potato chips.

Plain water lily seeds have a mild, earthy flavor — but they can be seasoned for a savory, spicy, or cheesy snack.

Are Water Lily Seed Snacks Actually Healthy?

Puffed water lily have a high amino acid index and low glycemic index.

They’re a paleo-friendly snack, and there are plenty of vegan and gluten-free options available (it varies, though, so you should always double-check the label).

And a one-ounce serving of Bohana Wild White Cheddar water lily seeds — around 60 popped kernels — has just 120 calories. It also contains three grams of protein and four grams of fat.

“I am amazed at how low fat they are for being a seed,” says Maleah Staton, RD.

As with any snack, you still need to watch your portions — but at 60 puffed seeds per serving, it can be a bit easier to avoid mindlessly doubling or tripling the recommended serving size the way you might with a bag of cheesy puffed corn.

(Cheetos, for example, have around 21 puffs per serving.)

Puffed water lily seeds are also commonly recommended in Ayurvedic medicine for reproductive health and regulating blood sugar — but more research is needed to back up those claims.

Where to Buy Water Lily Seeds

There are currently only a handful of brands offering puffed water lily seeds sold in the United States, including Bohana, Taali, AshaPops, and Lily Puffs.

The Bohana line of puffed water lily seeds comes in three different delicious flavors: Pink Himalayan Salt, Soulful Spice, and Wild White Cheddar.

If you follow a vegan diet, both Lily Puffs and AshaPops offer vegan cheese flavors of puffed water lily seeds.

And AshaPops even has a turmeric flavor that combines two healthy trends into one delicious package.

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When it comes to revamping your eating habits, slimming down is only part of the puzzle for many people. When adopting a new way of eating, many people have another goal in mind: getting a flat stomach.

However, many people discover that not every diet that promotes weight loss is as effective as they might hope for whittling their midsections. If you want to trim down your middle without deprivation or crash diets, read on to discover which easy eating habits can help you flatten your stomach in no time, according to registered dietitians. And for more ways to uncover your abs, check out these 15 Underrated Weight Loss Tips That Actually Work.

While you likely already know that drinking an adequate amount of water is good for your health, experts say it’s essential if you’re trying to achieve a flatter stomach.

“Drink half your body weight in ounces of water every day,” suggests Samantha McKinney, RD, CPT, a registered dietitian and personal trainer at Life Time. “This not only hydrates, detoxifies, and boosts energy, but it also helps you naturally limit your intake of soda pop, sweetened coffee drinks, and other sugary beverages.”

RELATED: For the latest healthy eating tips delivered to your inbox, sign up for our newsletter!

Increasing your protein intake does more than just keep you full for longer—it can also make it easier to get the flat stomach you’re hoping for by displacing less healthy foods in your diet.

“Consume one gram of protein per pound of ideal body weight throughout your day’s meals and snacks,” recommends McKinney. “Getting enough protein in naturally helps stabilize blood sugar and insulin, as well as helps kill cravings for processed foods since it’s so filling.”

READ MORE: This Is Exactly How Much Protein To Eat A Day For Weight Loss

You may think you’re eating enough veggies as it is, but McKinney says that, in order to get a flat stomach and uncover your abs, you may need to significantly ramp up your vegetable intake. McKinney recommends eating five to seven cups of non-starchy vegetables a day to help reset some

“This provides an array of vitamins, minerals, and phytonutrients. It also delivers hunger-busting fiber that helps balance your hormones and regulate your appetite,” McKinney explains.

RELATED: The #1 Best Vegetable To Eat, According to a Dietitian

While busy days at home or work may have you wolfing down your food, taking more time to savor your meals whenever possible may help you flatten your stomach.

“There are two primary causes of gas and bloating: swallowing air and carbohydrates,” explains Trista Best, MPH, RD, LD, a registered dietitian with Balance One Supplements. “Eating too quickly can cause you to swallow more air than normal and lead to bloating.”

Read this next:

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According to behavioral psychologists, successful weight loss isn’t just the result of choosing to exercise more and filling your grocery basket with more fruits and vegetables. It’s about attaining a much larger understanding of your daily habits and behaviors—as well as your environment—and knowing how these factors come together to influence the choices you’re making for the sake of your health. The popular weight-loss app Noom, for instance, is entirely built on the process of applying a behavioral psychology to your daily life. It asks you to log your food in-take and weigh yourself daily, and ultimately strives to be an organizing framework from which you can set goals and achieve them.

If you’d like to apply a more behavioral approach to your own weight loss, consider the tips that follow from Claire Madigan, Ph.D., a senior research associate at the School of Sport, Exercise, and Health Sciences at Loughborough University in the UK, who recently contributed an article to CNN on the subject—as well as other psychologists. So read on, and if you are looking to buy more produce for the sake of your waistline, know that These Fruits Drive the Most Weight Loss of All, According to Science.

“Many weight loss programs start by asking people to set a goal,” writes Madigan. “And research indeed shows that creating this ‘intention’ actually motivates you to change your behavior. One study found that frequent goal setting means that you’re more likely to implement changes, which ultimately means you’re more likely to lose weight.” For more great tips to help you lose weight, be sure to see 11 Weight Loss Hacks Proven to Work, Say Experts.

Some weight-loss experts will advise you to not weigh yourself. Madigan isn’t one of them. “Measuring your weight and what you eat— known as ‘self-monitoring’—is one of the most effective strategies from the field of behavioral psychology for weight loss,” she writes. “It’s also included in most weight management programs. Self-monitoring works by making you more aware of what you’re eating and drinking, and what is happening to your weight. In turn, this can help you avoid overeating indulgent, unhealthy foods.”

Ideally, she says, you should weight yourself at minimum once per week. Though according to a 2013 study published in the journal Obesity, you’d be wise to weight yourself every day.

Here’s a great tip that is rooted in behavioral understanding: Don’t shop for groceries on an empty stomach. Research has shown it inhibits your ability to make smart choices about what you wish to eat. In a study published in JAMA Internal Medicine, researchers found that even short-term fasts can lead people to make more unhealthy food choices, picking a higher quantity of high-calorie foods. Want to ensure you buy healthy foods? Fill up before you shop.

You should let your friends and family know of your goals and keep them apprised of your progress for reasons of accountability, says Madigan.

“Research has shown that people who attend weight loss programs with aa friend or family member are more likely to stick with it and lose more weight,” she writes. “There appears to be no particular person that’s better for motivation—the important thing is that supporters are engaged.”

As two notable researchers—one a kinesiologist, the other a psychologist—recently wrote in The Washington Post, upwards of 40% of “regular exercisers” prefer to work out in group classes, and there are tons of reasons why you should consider joining them. “Exercising in groups may have particularly beneficial benefits,” write L. Allison Philips, Ph.D., a professor of psychology, and Jacob Meyer, Ph.D., a professor of kinesiology, both at Iowa State University.

You’ll find exercise more fun, you’ll perceive exercise in a better light, and you’ll ultimately raise your chances of achieving weight loss goals. And if you need a few great workout recs, consider these ones right here:

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