Morning snacks hinder weight loss

Women who are on a diet may find that their pounds drop off much more slowly if they snack between breakfast and lunch, according to a study by scientists at the Fred Hutchinson Cancer Research Center. The authors attempted to carefully analyze the impact of timing, frequency of consumption, and food quality on the effectiveness of the diet.

Anne McTiernan, MD, and her team conducted a 12-month study and found that dieters who ate breakfast without a mid-morning snack* lost an average of 11 percent of their body weight, compared to 7 percent for those who ate a snack between breakfast and lunch.

"It's a dilemma. Snacking can help control hunger, which can help you avoid eating calorie-dense foods. However, timing is especially important for the diet to be effective. Eating too much between meals can reduce the effectiveness of the diet, as can eating too often," McTiernan added.

Scientists have discovered other amazing facts:

• Women who say they have at least two snacks a day tend to consume more fiber than others.
• Women who snack in the afternoon tend to consume more fruits and vegetables than those who don't snack between lunch and dinner.

The study is part of a larger randomised human trial to determine the effects of diet and physical activity on breast cancer risk. It involved 123 postmenopausal women aged 50 to 75 years. All the women were overweight or obese. They were randomly assigned to one of two groups:

• Diet-only group: In this group, women consumed between 1,200 and 2,000 calories per day.
• Diet Plus Exercise Group: This group followed the same diet as the previous group, plus 45 minutes of moderate and/or intense exercise five days a week.

All participants received dietary advice, but no mention was made of snacks.

Participants were asked to record what time of day they ate, as well as the percentage of calories from fat, fiber, fruits, and vegetables (a questionnaire was used to assess food frequency).

McTiernan said: "Many people think that a weight loss programme should always involve feeling hungry. Our research shows that snacking can actually help with weight loss if it's not too close to another meal, especially if snacks are healthy foods that can help you feel full without adding too many calories."

Other studies have shown that approximately 97% of Americans snack between meals. Snacking is an American eating habit that is widespread across all age groups. The most common snack foods are crunchy and salty foods such as nuts, pretzels, chips, and cakes and cookies. Fruit and ice cream are also very common snacks.

The study's authors explain that "empty calorie snacks" such as sugary drinks and crisps can seriously derail any diet plan.

Since women on a diet have a limited number of calories they can consume each day, it is important for them to include nutritious foods that contain no more than 200 calories per serving. Snacks for effective weight loss should be high in protein (low-fat yogurt, cheese or a small handful of nuts, non-starchy vegetables, fresh fruit, whole grain crackers) and can be supplemented with non-calorie drinks such as water, coffee and tea.

The results of this study show that snacks can be an additional source of fruits, vegetables, and fiber-rich foods, but "unhealthy" snacks can hinder weight loss. Therefore, dietary nutrition should take into account factors such as the timing, frequency, and quality of snacks.

* - In this study, a snack was any food or drink consumed between meals.

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