Mid-Morning Snacks Hinder Women’s Weight Loss

Women dieters who eat a snack between breakfast and lunch lose an average of 4% less weight compared to women who abstain from a mid-morning snack, according to a new study that will be published in the December issue of the Journal of the American Dietetic Association. The findings suggest mid-morning snacking might be a reflection of recreational or mindless eating habits rather than eating to satisfy true hunger.

Researchers at the Fred Hutchinson Cancer Research Center conducted a study that involved 123 overweight-to-obese postmenopausal Seattle-area women ages 50 to 75 who were randomly assigned to either a diet-alone intervention (goal: 1,200 to 2,000 calories a day, depending on starting weight, and fewer than 30% of daily calories from fat), or diet plus exercise (same calorie and fat restrictions plus 45 minutes of moderate-to-vigorous exercise per day, five days a week).

While the women received nutrition counseling they were not given any specific instructions or recommendations about snacking behavior. At the end of the study the women were asked to record the time, type and frequency of meals consumed on a normal day. Percent of calories from fat, fiber and fruit and vegetable intake also were estimated using a food-frequency questionnaire.

Over the course of the year-long study, the researchers found mid-morning snackers lost an average of 7% of their total body weight, while those who ate a healthy breakfast but did not snack before lunch lost more than 11% of their body weight. Women who reported eating more than two snacks a day also had higher fiber intake than those who snacked less frequently, and afternoon snackers ate more fruits and vegetables compared to women who didn’t snack between lunch and dinner.

While snacking too close to a main meal may be detrimental to weight loss, waiting too long between meals also may sabotage dieting efforts, the researchers said.

“Snacking could be part of a dieter’s toolkit if they’re eating in response to true hunger. Individuals should determine if they experience long intervals—such as more than five hours—between meals. Our study suggests that snacking may actually help with weight loss if not done too close to another meal, particularly if the snacks are healthy foods that can help you feel full without adding too many calories," the researchers said.

They noted nationwide surveys indicate 97% of U.S. adults report snacking; however, they advised steering clear of foods less conducive to weight loss and incorporate nutrient-dense foods that are no more than 200 calories per serving. The best snacks for a weight-loss program are proteins such as low-fat yogurt, string cheese, or a small handful of nuts; non-starchy vegetables; fresh fruits; whole-grain crackers; and non-calorie beverages such as water, coffee and tea.

Sources:

·                                 Fred Hutchinson Cancer Research Center: Mid-Morning Snacking May Sabotage Weight-Loss Efforts