Healthful Snacks Can Support Weight Loss

The following information is for education only and is not meant to diagnose, prescribe, or treat illness.

Saturday, January 28, 2012 by: Antonia, contributing writer

New study from the Hutchinson Cancer Research Center reveals that healthy snacks can support weight loss by regulating metabolism and keeping hunger away until the next substantial meal.

Statistical data shows us that an overwhelming majority of Americans go on a weight loss diet at least one time during their lives. Unfortunately, those same statistics tell us that most diets fail to produce lasting results. One of the most cited reasons for failing diets is snacking, which has grown to be commonly regarded as an unhealthy eating habit. What few of us dare to imagine is that snacks can in fact be both healthy and helpful when going on a diet.

The Science Of Healthy Snacks

According to a soon to be published scientific study led by Dr. Anne McTiernan of the Hutchinson Center's Public Health Sciences Division, healthy snacks can contribute to weight loss. The trick is to consume low-calorie, highly nutritious foods, and only in response to a genuine feeling of hunger. When we have been hungry for a number of hours, we are more likely to go overboard with our next meal, and possibly forfeiting any weight-loss attempts. So it's time to leave that bag of chips and that soda aside, and reach for those nourishing celery sticks, dehydrated crackers, and homemade kefirs to keep hunger locked away!

"We think this finding may not relate necessarily to the time of day one snacks, but rather to the short interval between breakfast and lunch. Mid-morning snacking therefore might be a reflection of recreational or mindless eating habits rather than eating to satisfy true hunger," explains McTiernan. But telling the difference between real hunger and food cravings can be quite the feat, especially for individuals who are used to snacking freely. As a guideline, if you feel the need to grab a snack in less than 4 hours after a main meal, it likely is just a crave.

Simple Tips To Snacking For Weight Loss

We tend to be less interested in the nutritional benefits of snacks when compared to main meals, usually because we assume snacks are light foods that don't really wager in on our body weight. However, experience teaches us that nothing could be farther from the truth. Most commercially available snacks contain dozens of toxic chemical compounds, as well as hidden calories in modified fats and simple sugars. Salty, high calorie and sweetened convenience foods are to be avoided altogether, in favor of fresh, vibrant, high raw snacks.

"Since women on a weight-loss program only have a limited number of calories to spend each day, it is important for them to incorporate nutrient-dense foods that are no more than 200 calories per serving," advises Dr. McTiernan. Consequently, foods that are high in fibers, proteins, minerals and slow release carbohydrates, as well as unsweetened beverages are ideal as snacks. This means that a handful of raw nuts, small bowl of berries, a green smoothie or a few dehydrated raw tortillas once or twice per day can be safely consumed while on a weight-loss diet.

Dr. McTiernan also found that women who are in the habit of consuming two or more snacks per day tend to have a higher overall fiber intake when compared to women who do not snack regularly. To make a fiber rich, low calorie snack, you can include raw oatmeal, unpeeled fruits, as well as a few nuts and seeds into your favorite smoothies. Dietary fiber is one of the best allies of long-term health, as it protects the colon and small intestine, helps lower blood cholesterol levels, regulates metabolism and provides the feeling of satiation after a meal.

Sources for this article include:

http://www.adajournal.org/article/S0002-8223%2811%2901554-9/abstract

http://www.news-medical.net/news/20111128/Healthy-snacks-can-aid-weight-loss-efforts.aspx

http://www.sciencedaily.com/releases/2011/11/111128132716.htm

http://www.csnews.com/top-story-study__78_percent_of_americans_eat_snack_foods_for_lunch_-59914.html

Antonia, contributing writer A science enthusiast with a keen interest in health nutrition, Antonia has been intensely researching various dieting routines for several years now, weighing their highs and their lows, to bring readers the most interesting info and news in the field. While she is very excited about a high raw diet, she likes to keep a fair and balanced approach towards non-raw methods of food preparation as well. View All Antonia's Articles Subscribe To Antonia's Article Feed