Can snacking help you lose weight? Study: Choosing the right time and eating the right food can avoid "calorie explosion"
If an individual is in the weight loss stage, can he still enjoy the fun of “snacks”? When it comes to snacks, they are often labeled as unhealthy, high in oil and sugar, but if snacks are eaten at the right time and the types of snacks chosen are rich in nutrients, they can actually be beneficial to your health.
According to U.S. statistics, in the past year, there has been a sharp increase in people working from home and in isolation due to the epidemic, which has also caused snack consumption to reach its peak in recent years. About 1/4 of Americans eat snacks multiple times a day; nearly 40% of people even use snacks to replace meals. Recently, there are many people living in isolation and working from home in Taiwan. How to replace traditional snacks with healthier food has become an important key to maintaining profitability during the epidemic.
When is it healthier to snack? Study calls for no later than 10 p.m.
A study published in the National Institutes of Health (NIH) found that compared with any other time, consuming snack foods after 10 p.m. is most associated with being overweight and having a high BMI. The study also pointed out that for those who eat snacks in the morning, the snack content tends to be mostly fruits and vegetables, and high-fiber foods; while for those who eat late-night snacks in the evening, the diet content is often fast food, fried chicken and sugary drinks, which leads to rapid accumulation of fat and a lower chance of gaining weight. Then it climbs.
Research published in “The American Journal of Clinical Nutrition” suggests that excessive food intake at night or in the middle of the night may lead to a higher body fat rate and risk of obesity. And as time goes by, the chance of suffering from cardiovascular disease will gradually increase. Research shows that the later a late-night snack is eaten, the less healthy choices an individual will make and the more likely they are to eat too much food.
Snack timing plays a key role. When is the healthiest time to snack? A study in “The Journal of Nutrition” pointed out that consuming healthy snacks such as dried fish, chickpeas, etc. in the afternoon after lunch can significantly reduce the probability of eating high-fat and high-sugar meals in the evening by 20%. “Nutrients” also shows that consuming more food before evening rather than in the middle of the night can reduce the risk of inflammation in the body, improve sleep and intestinal health, and even increase the body’s resistance to stress.
Snacks should not exceed 150 calories a day. Harvard recommends 4 kinds of “healthy snacks” to prevent excessive calories
According to the TH Chan School of Public Health at Harvard University in the United States, the ideal snacking pattern should be “sufficient to satisfy appetite, but avoid interfering with the main meal and adding excess calories.” Harvard University recommends that snacks should avoid exceeding 150-200 calories in a day, and those who are losing weight should further reduce their snacks to 100 calories.
Which snacks are low in calories and satisfy your cravings? “Harvard Health Press”, a publication of the Harvard School of Public Health, states that overly processed foods are often too high in calories, so you can choose non-processed foods that contain healthy fats, carbohydrates, and complete sources of protein. The following are dietary directions for reference:
Low-fat yogurt with fresh berries. Low-fat yogurt contains probiotics needed by the human body and is also a high-quality protein source. Berries provide fiber and anthocyanins, which help fight inflammation in the body.
Nuts and seeds. Consume about 1/2 cup of sunflower seeds, almonds and pistachios, which are high in fiber and nutrients. Walnuts, flax seeds and chia seeds are also rich in Omega-3 and can also be used as snacks.
Pair fruit slices (such as apples and bananas) with whole grains such as oatmeal. Fruits contain fiber and vitamin C, which help improve immune function; whole grains contain complex carbohydrates, which are a high-quality source of carbohydrates.
More than 85% dark chocolate. Dark chocolate with a higher cocoa concentration contains nutrients such as polyphenols and epicatechin, which are related to reducing anxiety and improving concentration. However, please note that it is high in calories and should not be consumed in excess as a snack.
Source:
The Science of Snacking - Chan Harvard School
Later circadian timing of food intake is associated with increased body fat
An Afternoon Hummus Snack Affects Diet Quality, Appetite, and Glycemic Control in Healthy Adults
Eating Occasions, Obesity and Related Behaviors in Working Adults: Does it Matter When You Snack?
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