A recent study by the American Dietetic Association that was funded by the U.S. National Cancer Institute and the U.S. National Institute of Health found that women who snack between breakfast and lunch could lose less weight than those who avoid eating mid-morning. While it may come as no surprise that snacking plays a role in weight loss, the timing of the snacking, as well as the frequency at which it occurs, could be the main determining factors in how much it affects your ability to meet weight loss goals.
The 12-month study observed the eating habits of 123 obese or overweight postmenopausal women between the ages of 50 and 75 who are also taking part in a larger study that is designed to assist them in reaching their weight loss goals and will also look at the role diet and exercise play in battling breast cancer. The results show that women who regularly consume a mid-morning snack were only able to lose 7 percent of their total body weight over the course of the study, while women who did not eat between 10:30 and 11:30 a.m. were able to shed 11 percent of their body weight.
According to Anne McTiernan, a researcher and director of the prevention center at Fred Hutchinson Cancer Research Center in Seattle, “Midmorning snacking might be a reflection of recreational or mindless eating habits, rather than eating to satisfy true hunger.”
The study results should not be used to condemn all forms of snacking, however, and McTiernan is quick to point out that smart snacking habits can actually help women lose weight, if it is done in response to real hunger.
“Snacking, per se, isn’t bad, it’s more what you eat and when you are snacking,” she stated. “If you start snacking in the morning, you might be eating more throughout the day and taking more food in.”
All participants received nutrition counseling, but no special information was shared about the benefits or dangers of snacking. In addition, the women were asked to record the times, contents and frequency of meals and snacks throughout the day. Researchers then examined the number of calories from fat, fruit, fiber and vegetable consumption.
Some participants were in a diet-only group and, depending on their starting weight, consumed between 1,200 and 2,000 calories each day. Others were in a diet and exercise group which also consumed fewer calories than normal but added 45 minutes of exercise five times weekly to the program.
The best bet seems to lie with choosing healthy snacks that are under 200 calories each, and limiting them to the afternoon or early evening. Reach for whole grain crackers, low-fat yogurt, fruits, nuts, string cheese or veggies. According to the study results, the short interval of time between breakfast and lunch could also be part of the reason for the slower weight loss of participants who enjoy noshing in the morning, suggesting that the consumption could be prompted by boredom or stress instead of real hunger and leading to over consumption throughout the day.
Sources: American Dietetic Association, MSNBC, USA Today
