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The findings don t suggest not to snack when attempting to lose weight but rather that the timing of those snacks may play a role in how many pounds you end up losing. The study a randomized controlled trial that took place in Seattle WA involved over 120 overweight or obese postmenopausal women. Those who reported having a snack between 10:30 AM and noon lost on average 7% of their total body weight during the year long study period. Not so bad... but then there s this. Those who didn t snack until later in the day reported an average 11.4% weight loss. It seems that those who choose to snack before lunch keep right on snacking all through the day according to experts. Almost 96% of the subjects who snacked at mid-morning also reported having two or more snacks each day while 83% of those who snacked in the afternoon and 81% of those who snacked at nighttime reported getting in another snack before the day was over.
But what if you are not? For some people if they don t eat snacks they just eat more at meal time and feel really empty and deprived the rest of the time. So what to do if you can t go about your day without snacks? If you snack all the time and have an overweight problem the easiest answer would be: try cutting out of the snacks to see what helps. But that s easier said than done isn t it? Luckily there is another solution. HEALTHY snacks. It s not about avoiding snacks; it s about choosing the right ones! If you consume chips salted snacks cookies and small cakes like many Americans do then of course it will make you fat! It is much better if you opt for fruits and vegetables nuts and seeds whole grains or some low fat dairy products (yogurt) because these snacks can contribute to a healthy diet. Ideally you should eat 5 times a day: Breakfast lunch and dinner and 2 snacks. Mediterranean diet is known for its health benefits and low fattening tasty foods. But did you know that Mediterranean diet can provide you the snacks that will supply your body with energy and important nutrients and at the same time satisfy your hunger? Here are some of the best picks: Low fat dairy products. Yogurt cheese and other dairy products are full of calcium and protein minerals and vitamins. Just be sure to choose the low fat versions of dairy products. Nuts and seeds. Nuts and seeds provide your body with proteins; they are high in monounsaturated fat - a healthy kind of fat! Seeds and nuts are high in calories so don t eat large quantities. Whole grains. Rich in fiber and will give you a lot of energy. Choose whole grain pretzels crisp breads or low fat crackers. Fruits and vegetables. Great source of vitamins fibers and minerals fruits and vegetables have no fat and only a small amount of calories which makes them excellent snack food. Although consuming these snacks instead of your regular snacks can contribute to a healthy diet even these snacks can also be a source of excess calories if not eaten in moderation! Changing just your snacks will have a positive effect on your health but will not be enough if your goal is to lose some extra weight. Keys to longer healthier life are regular exercise and improvements in your diet which can be easily achieved following Mediterranean Diet Menu and Weight Loss Plan.
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So things like unsalted crackers made out of whole-grain and crisp breads are also a great choice for healthy snacks. Yogurt and low-fat cheese are also a perfect choice because they contain a lot of protein and this is what keeps you sated for a long time too. Of course you can also combine fruits and yogurt for a very vitamin-rich and healthy snack. You can be very creative in combining those basic things so you don t have to abandon some variations in your snack plan. Chocolate can also be a healthy snack. Nuts aren t the only counter-intuitive choice when it comes to picking a snack that is good for you. Of course all the cream-filled kinds of chocolate aren t healthy. But pure chocolate which has a high amount of cocoa preferably above 70 % is very healthy. Cocoa contains a lot of valuable nutrients that are good for your body and overall health. You shouldn t overdo it though as overeating healthy chocolate will of course make you gain weight again.