In the course of the year-long study, the researchers found that mid-morning snackers lost an average of 7 percent of their total body weight while those who ate a healthy breakfast but did not snack before lunch lost more than 11 percent of their body weight. For the study, a snack was defined as any food or drink that was consumed between main meals.
The researchers think this finding may not relate necessarily to the time of day one snacks, but rather to the short interval between breakfast and lunch. Mid-morning snacking therefore might be a reflection of recreational or mindless eating habits rather than eating to satisfy true hunger.
While snacking too close to a main meal may be detrimental to weight loss, waiting too long between meals also may sabotage dieting efforts. Snacking could be part of a dieter’s toolkit if they’re eating in response to true hunger. Individuals should determine if they experience long intervals – such as more than five hours – between meals. Adding a snack might help people deal better with hunger and ultimately help them to make more sound choices at their next meal.
The study also revealed that women who reported eating more than two snacks a day had higher fiber intake than those who snacked less frequently, and afternoon nibblers ate more fruits and vegetables compared to women who didn’t snack between lunch and dinner.
Many people think that a weight-loss program has to mean always feeling hungry. This study suggests that snacking may actually help with weight loss if not done too close to another meal, particularly if the snacks are healthy foods that can help you feel full without adding too many calories.
Nationwide surveys indicate that 97 percent of U.S. adults report snacking, and such behavior is consistent across age groups. One study that surveyed a national random sample of more than 1,500 adults found that the most commonly preferred snacks were salty and crunchy items such as potato chips, pretzels and nuts; baked goods such as cookies and cakes; fruits; and ice cream.
Not all snacks are created equal, however. Foods less conducive to weight loss include empty-calorie items that contribute fat, salt, sugar and little nutritional value, such as potato chips and sugar-sweetened beverages.
For a woman on a weight loss diet, a healthy snack should pack a nutritional wallop without breaking the calorie bank. Since women on a weight loss program only have a limited number of calories to spend each day, it is important for them to incorporate nutrient-dense foods that are no more than 200 calories per serving. The best snacks for a weight loss program are proteins such as low-fat yogurt, string cheese, or a small handful of nuts; non-starchy vegetables; fresh fruits; whole-grain crackers; and non-calorie beverages such as water, coffee and tea.
Reference for: In Between Meal Snacking Could Sabotage Weight Loss Efforts
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