If you're a snacker (aren't we all?), and you've resolved to lose
weight, there's some new research on diet snacks that you might want to
know about. A recent study finds that having a snack at midmorning was
linked to less weight loss than eating snacks at different times
throughout the day.
The findings don't suggest not to snack when attempting to lose weight, but rather that the timing of those snacks may play a role in how many pounds you end up losing.
The study, a randomized, controlled trial that took place in Seattle, WA, involved over 120 overweight or obese postmenopausal women. Those who reported having a snack between 10:30 AM and noon lost, on average, 7% of their total body weight during the year long study period. Not so bad... but then there's this. Those who didn't snack until later in the day reported an average 11.4% weight loss.
It seems that those who choose to snack before lunch keep right on snacking all through the day according to experts.
Almost 96% of the subjects who snacked at mid-morning also reported having two or more snacks each day, while 83% of those who snacked in the afternoon and 81% of those who snacked at nighttime reported getting in another snack before the day was over. Snacking more often throughout the day has dieters eating more calories than they realize.
This is not to say that if you're wanting to lose weight, you shouldn't snack. You should. Carefully planned, healthy snacks are a smart strategy when it comes to trying to drop those pounds and keep your appetite in check. Snacks do help manage those awful pangs of hunger, and keep you from giving in to temptation.
Just choose your snacks, and the time of day you enjoy them, with care. Go for foods that are low in calories (between 100 and 200 is perfect) and loaded with nutrients. This is what makes fruits and veggies such obvious (and popular) choices for anyone attempting to lose weight. Grapes and carrots (or even frozen peas and corn) are particularly good options, low in calories but loaded with vitamins, minerals and fiber. Whole grain crackers, pretzels and crispbreads are also excellent choices that are rich in fiber and complex carbs.
You might try nuts and seeds (in moderation, of course) as an alternative that will have you feeling fuller, longer. Low fat dairy such as cheese and yogurt are fantastic sources of calcium, protein and other vitamins and minerals.
Another snacking approach is to combine protein, carbs and a small amount of fat to help the body absorb the carbs more slowly, keeping you feeling fuller for a longer period of time. You might want to try peanut butter on a whole-wheat cracker, or light cheese with a pear or apple.
The key when it comes to snacking and weight loss is to avoid the empty calorie snacks we all know and love - these offer far too many calories and give you nothing in terms of nutritional value.
So, if you're resolved to lose weight and want the best results, consider keeping your mornings snack free. And remember when it comes to diet snacks, sizes are important. Used to having everything supersized, a true 100-calorie snack might seem absurdly small to you, but if you eat slowly and attentively, you'll find snacks of this size are more than up to the job of controlling your appetite and keeping you on track.
Article Source:
http://EzineArticles.com/?expert=Kirsten_Whittaker
The findings don't suggest not to snack when attempting to lose weight, but rather that the timing of those snacks may play a role in how many pounds you end up losing.
The study, a randomized, controlled trial that took place in Seattle, WA, involved over 120 overweight or obese postmenopausal women. Those who reported having a snack between 10:30 AM and noon lost, on average, 7% of their total body weight during the year long study period. Not so bad... but then there's this. Those who didn't snack until later in the day reported an average 11.4% weight loss.
It seems that those who choose to snack before lunch keep right on snacking all through the day according to experts.
Almost 96% of the subjects who snacked at mid-morning also reported having two or more snacks each day, while 83% of those who snacked in the afternoon and 81% of those who snacked at nighttime reported getting in another snack before the day was over. Snacking more often throughout the day has dieters eating more calories than they realize.
This is not to say that if you're wanting to lose weight, you shouldn't snack. You should. Carefully planned, healthy snacks are a smart strategy when it comes to trying to drop those pounds and keep your appetite in check. Snacks do help manage those awful pangs of hunger, and keep you from giving in to temptation.
Just choose your snacks, and the time of day you enjoy them, with care. Go for foods that are low in calories (between 100 and 200 is perfect) and loaded with nutrients. This is what makes fruits and veggies such obvious (and popular) choices for anyone attempting to lose weight. Grapes and carrots (or even frozen peas and corn) are particularly good options, low in calories but loaded with vitamins, minerals and fiber. Whole grain crackers, pretzels and crispbreads are also excellent choices that are rich in fiber and complex carbs.
You might try nuts and seeds (in moderation, of course) as an alternative that will have you feeling fuller, longer. Low fat dairy such as cheese and yogurt are fantastic sources of calcium, protein and other vitamins and minerals.
Another snacking approach is to combine protein, carbs and a small amount of fat to help the body absorb the carbs more slowly, keeping you feeling fuller for a longer period of time. You might want to try peanut butter on a whole-wheat cracker, or light cheese with a pear or apple.
The key when it comes to snacking and weight loss is to avoid the empty calorie snacks we all know and love - these offer far too many calories and give you nothing in terms of nutritional value.
So, if you're resolved to lose weight and want the best results, consider keeping your mornings snack free. And remember when it comes to diet snacks, sizes are important. Used to having everything supersized, a true 100-calorie snack might seem absurdly small to you, but if you eat slowly and attentively, you'll find snacks of this size are more than up to the job of controlling your appetite and keeping you on track.