Do snacks do us good in the end. Where we thought we knew everything about snacks, new studies are coming, and especially the intermittent diet, and the question one of the most common dietary tips: “If you want to lose weight, you have to eat less and often.” If spending hours without eating not only hurts our silhouette but can also do us good, is the strategy of frequent small meals just a dietary myth?
Let’s examine the research data before rushing to conclusions about Do snacks do us good in the end
Do Snacks Boost Our Metabolism?
It has been argued at times that frequent small meals increase metabolic function resulting in the burning of more calories. However, recent research has shown the opposite, with participants consuming the same number of calories to do the same burn, regardless of the number of meals.
The exception seems to be those who exercise: In a recent study of athletic young men, eating a high calorie and protein-rich snack led to an increase in their metabolic rate.
Do they reduce hunger?
According to one study, snacks may temporarily comfort our empty stomach, but they usually do not affect the amount of food we eat at the next meal, thereby increasing our total calorie intake throughout the day.
Of course, there have also been surveys where participants ate the same amount of food whether they snacked on something between meals or not, and others where snacks helped people reduce their daily food intake by 425 calories!
The reason for this was the fact that the snacks they were offered were high in protein and fiber, which reduce the levels of the hunger hormone, ghrelin, and increase the feeling of satiety.
Do They Help Slimming?
The answer to this question seems to depend on the weight and the state of our health, but also on the time we decide to pinch something.
In particular, a study of diabetic high-protein snacks and slow-burning carbohydrates led to the loss of a kilo over four weeks.
On the other hand, in other studies of obese and middle-aged people, snacks delayed weight loss or even led to extra pounds.
Finally, a study of 11 lean women found that eating a small meal at 11 at night significantly reduced the amount of fat they burned compared to the days they ate the same snack at 10 in the morning.
Do they affect sugar?
Snack supporters often base their love for them on the assumption that meals keep blood sugar levels steady.
However, if we do not carefully choose the type of food we eat in between meals, we may not be at all affected or even detrimental to our sugar levels.
The right snacks for this purpose are those that contain less calories and more fiber and protein.
Where do we end up?
As with most things, there is no universal rule. As your body shape and your health differ from that of other people, so do your nutritional needs.
One of the main causes of the controversial results of the surveys that have dealt with this issue is the fact that each sample had very different characteristics from the others.
In addition, in many cases, such research is based on what participants say, which is not always able to accurately estimate the amount of food they consume.
However, snacks can significantly prevent excessive hunger, which may not always lead to excess calories, but usually leads us to more unhealthy choices that harm our body. Still, despite the fact that some experts say balanced meals are enough “fuel” for our activities, when we spend a lot of time on an empty stomach our energy falls and we feel frustrated or even a headache.
What to watch for when choosing snacks
If you can’t imagine limiting yourself to two or three meals a day, there are a few things you need to do to ensure that you only get the benefits of snacks:
– Quantity: Try to choose foods that contain up to 200 calories and at least 10 grams of protein to keep you full until the next meal without fat.
– Calculate the frequency: The number of meals indicated varies by person depending on how much he or she moves. An athlete needs at least 2-3 snacks a day, while an office worker may see better results by limiting them.
– Avoid ready-made solutions: Most ready-made snacks have very high sugar content, so they increase our energy sharply and briefly and make us feel even more hungry one to two hours later.
– Pack unprocessed foods: Some solutions for when you want to pinch something are cottage cheese, boiled eggs, almonds, nuts, and vegetable slices. However, you can choose any other food as long as it is high in protein and fiber.
Do snacks do us good in the end