Many people
turn to popular diet trends to lose weight, but these fad diets do not work in
the long run and often leave frustration in their wake. Strategic snacking
throughout the day can support weight loss and weight maintenance.
Unfortunately, typical snacks consist of simple sugars and saturated fat. When
choosing your afternoon snack, make sure to grab one that is less energy dense and
contains a multitude of nutrients, including protein.
A recent
randomized crossover study comparing yogurt, crackers and chocolate assessed if
consuming a high protein yogurt snack would improve appetite control, satiety
and reduce food intake at dinner in twenty healthy females ages 25 to 29. The
study compared three 160-calorie afternoon snacks: high protein yogurt,
high-fat crackers and high-fat chocolate. The participants consumed each snack
in the afternoon for three consecutive days. On the fourth day of each pattern,
the participants consumed a standardized breakfast and lunch, and the
respective snack was consumed three hours post lunch.
The results
indicated that consumption of each snack led to immediate reductions in hunger
and increased fullness followed by gradual increases in hunger until dinner was
requested. Consumption of the high protein yogurt snack led to greater
reductions in afternoon hunger compared to the other snacks. Additionally, after
eating the yogurt snack participants requested dinner at a later time and consumed
fewer calories at dinner time compared to the other snacks. This study indicates
that eating a high protein snack in the afternoon is one way to control
appetite and control portions at dinner.
Bottom Line: Eating
more often can aid in weight loss if you snack strategically. Aim for an eating
pattern that includes three nutritionally balanced meals with one to two healthy
snacks daily. Focus on the quality of the foods you are choosing and incorporate
nutrient dense foods including vegetables, fruits, whole grains and lean proteins.
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