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Jan 13, 2024 · In order to lose weight, you have to eat less. Sure, while the science is there that calorie deficit is a key part of weight loss, the quality of your food is also a big deal when it comes to staying full, healthy and nourished. And in many cases, adding snacks into your day (yes, snacks) can be the key to helping you reach your weight-loss goals.
- 6 “Bad" Snacks You Should Be Eating When Trying to Lose ...
In fact, divvying up your calories throughout the day by...
- 6 “Bad" Snacks You Should Be Eating When Trying to Lose ...
- Overview
- What is snacking and why do people snack?
- Does snacking boost your metabolism?
- How snacking affects appetite and weight
- Effects on blood sugar
- Can prevent ravenous hunger
- Tips for healthy snacking
- Healthy snacks to eat
- The bottom line
There are mixed opinions about snacking.
Some believe that it’s healthy, while others think it can harm you and make you gain weight.
Snacking is when you consume food or beverages between your regular main meals.
The term “snack foods” is often used to refer to processed, high-calorie items like chips and cookies.
However, snacking simply means to eat or drink something between meals, regardless of whether the food is healthy (1).
Hunger is the main motivation behind snacking, but factors like location, social environment, time of day, and food availability contribute as well.
In fact, people often snack when appetizing food is around — even when they’re not hungry.
In one study, when people with obesity or excess weight were asked why they chose unhealthy snacks, the most common response was temptation, followed by hunger and low energy levels (2).
Though it’s been suggested that eating every few hours increases your metabolism, scientific evidence doesn’t support this.
Research indicates that meal frequency has no significant effect on how many calories you burn (4).
One study in people consuming an equal number of calories in either two or seven meals per day found no difference in calories burned (5).
In another study, people with obesity who followed a very-low-calorie diet for 3 weeks showed similar decreases in metabolic rate, regardless of whether they ate 800 calories as 1 or 5 meals per day (6).
Yet, in one study, active young men who ate a high-protein or high-carb snack before bed experienced a significant increase in metabolic rate the following morning (7).
SUMMARY
Effects on appetite
How snacking affects appetite and food intake isn’t universally agreed upon. One review reported that though snacks briefly satisfy hunger and promote feelings of fullness, their calories aren’t compensated for at the next meal. This results in an increased calorie intake for the day (8). For example, in one study, men with excess weight who ate a 200-calorie snack 2 hours after breakfast ended up eating only 100 fewer calories at lunch (9). This means that their total calorie intake increased by about 100 calories. In another controlled study, lean men ate either three high-protein, high-fat, or high-carb snacks for six days (10). Their hunger levels and total calorie intakes didn’t change compared with the days on which they ate no snacks, indicating that the snacks had a neutral effect (10). However, studies have also shown that snacking can help reduce hunger (11, 12, 13). In one study, men eating a high-protein, high-fiber snack bar had lower levels of the hunger hormone ghrelin and higher levels of the fullness hormone GLP-1. They also took in an average of 425 fewer calories per day (12). Another study in 44 women with obesity or excess weight noted that a bedtime snack high in protein or carbs led to decreased hunger and greater feelings of fullness the next morning. However, insulin levels were also higher (13). Based on these varied results, it appears that snacking’s effect on appetite depends on the individual and type of snack consumed.
Effects on weight
Most research indicates that snacking between meals does not affect weight (14, 15). Still, a few studies suggest that eating protein-rich, high-fiber snacks can help you lose weight (16, 17). For example, a study in 17 people with diabetes reported that munching on snacks high in protein and slow-digesting carbs resulted in an average weight loss of 2.2 pounds (1 kg) within 4 weeks (17). On the other hand, some studies in people with obesity or normal weight found that snacking may lead to slower weight loss or even weight gain (18, 19). In one study, 36 lean men increased their calorie intake by 40% by consuming excess calories as snacks between meals. They experienced a significant increase in liver and belly fat (19). Some research suggests that the timing of snacks may affect weight changes. A study in 11 lean women revealed that consuming a 190-calorie snack at 11:00 p.m. reduced the amount of fat they burned significantly more than eating the same snack at 10:00 a.m. (20). The mixed results suggest that weight responses to snacking probably vary by individual and time of day. SUMMARY Mixed study results imply that weight and appetite responses to snacking vary by individual, as well as the time of day.
Though many people believe that it’s necessary to eat frequently to maintain stable blood sugar levels throughout the day, this isn’t always the case.
In fact, a study in people with type 2 diabetes found that eating only two large meals per day resulted in lower fasting blood sugar levels, better insulin sensitivity, and greater weight loss than eating six times per day (21).
Other studies have reported no difference in blood sugar levels when the same amount of food was consumed as meals or meals plus snacks (16, 17).
Of course, the type of snack and amount consumed are the main factors that affect blood sugar levels.
Lower-carb, higher-fiber snacks have consistently demonstrated a more favorable effect on blood sugar and insulin levels than high-carb snacks in people with and without diabetes (12, 22, 23, 24).
In addition, snacks with a high protein content may improve blood sugar control (25, 26).
Snacking may not be good for everyone, but it can definitely help some people avoid becoming ravenously hungry.
When you go too long without eating, you may become so hungry that you end up eating many more calories than you need.
Snacking can help keep your hunger levels on an even keel, especially on days when your meals are spaced further apart.
However, it’s important to make healthy snack choices.
SUMMARY
Eating a snack is better than letting yourself become ravenously hungry. This can lead to poor food choices and excess calorie intake.
To get the most out of your snacks, follow these guidelines:
•Amount to eat. In general, it’s best to eat snacks that provide about 200 calories and at least 10 grams of protein to help you stay full until your next meal.
•Frequency. Your number of snacks varies based on your activity level and meal size. If you’re very active, you may prefer 2–3 snacks per day, while a more sedentary person may do best with 1 or no snacks.
•Portability. Keep portable snacks with you when you’re out doing errands or traveling in case hunger strikes.
•Snacks to avoid. Processed, high-sugar snacks may give you a brief jolt of energy, but you’ll probably feel hungrier an hour or two later.
SUMMARY
Though many packaged snacks and bars are available, choosing nourishing whole foods is best.
It’s a good idea to include a protein source in your snack.
For example, both cottage cheese and hard-boiled eggs have been shown to keep you full for hours (27).
Furthermore, high-fiber snacks like almonds and peanuts may reduce your appetite and the amount of food you eat at the next meal (28, 29).
Here are a few other healthy snack ideas:
•string cheese
Snacking can be good in some cases, such as for preventing hunger in people who tend to overeat when going too long without food.
However, others may do better eating three or fewer meals per day.
- Franziska Spritzler
Sep 15, 2021 · Myth: Cutting Out Snacks Makes You Lose Weight You might have heard that if you eat snacks, you’re eating too often during the day. The advice given is to eat less snacks or get rid of them all ...
- Cheryl Whitten
Although eating too many snacks may be the obvious reason, there are several subtle factors that can feed this occurrence. [4,8] The size of snack packages has increased over the years, which directly influences total calorie intake. In other words, people tend to eat more of a snack food simply because of the larger size of the package.
Nov 20, 2020 · While enjoying snacks throughout the day may seem harmless (and seems to be feeding your hungry body), having a snack all day actually isn't doing your body any favors. According to Mintel , 94% of Americans are snacking at least once per day, and that number is on the rise.
- Rachel Linder
Jan 11, 2024 · In fact, divvying up your calories throughout the day by eating a bit more lightly at meals and making room for one to two snacks may be better for your digestion and metabolism than eating heavier meals, according to a 2019 review published in the International Journal of Food Sciences and Nutrition, The review also mentions that higher-weight ...
People also ask
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Jan 24, 2023 · Experiment and see what works best for you. Notice how different snack choices affect your hunger, cravings, mood, and eating pattern for the rest of the day. Take small steps – if you tend to snack on higher calorie, less healthful choices, try splitting that portion in half and adding a fruit or vegetable on the side.
