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January 2, 2012
In Today's Issue
- Medical Doctor Reveals The Shocking Truth
- Snacks At Midmorning Associated With Less Weight Loss...
- Celebrity Endorsed Weight Loss and Detox System
Medical Doctor Reveals The Shocking Truth
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Snacks At Midmorning Associated With Less Weight Loss...
Dear Reader,
If you're a snacker (aren't we all?), and you've resolved to lose weight, there's
some new research that you might want to know about. A study appearing in the
December 2011 issue of the Journal of the American Dietetic Association finds
that having a snack at midmorning was linked to losing less weight than snacking
at other times of the day.
The findings don't suggest not to snack when trying
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
123 postmenopausal women who were either overweight or obese. Those who reported
having a snack between 10:30 AM and noon lost, on average, 7% of their 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 Anne McTiernan, study author and director of the
Prevention Center at the Fred Hutchinson Cancer Research Center.
Almost 96% of the subjects who snacked at mid-morning also reported having more than one snack per day, while 83% of the afternoon snackers and 81% of the nighttime snackers reported getting in another snack before the day was over. Snacking more often over the course of a day has dieters taking in more calories than they realize.
This is not to say that if you're trying to lose weight, you shouldn't snack. You should. Carefully planned, healthy snacks are a smart strategy when it comes to trying to drop those pounds and keep your appetite in check. Snacks do help manage those awful pangs of hunger, and keep you from giving in to temptation.
Continues below...
*Highly Recommended*
Snacks At Midmorning Associated With Less Weight Loss... Continued...
Just choose your snacks, and the time of day you enjoy them, with care. Go for
foods that are low in calories (100 to no more than 200 is perfect) and loaded
with nutrients. This is what makes fruits and veggies such obvious (and popular)
choices for anyone trying to lose weight. Grapes and carrots (or even frozen
peas and corn) are particularly good options, low in calories but loaded with
vitamins, minerals and fiber. Whole grain crackers, pretzels and crispbreads
are also excellent choices that are rich in fiber and complex carbs.
You might try nuts and seeds (in moderation, of course) as an alternative that
will have you feeling fuller, longer. Low fat dairy such as cheese and yogurt
are fantastic sources of calcium, protein and other vitamins and minerals.
Another snacking approach is to combine protein, carbs and a bit of fat to help
the body more slowly absorb the carbs, and keep you feeling fuller for a longer
period of time. You might want to try peanut butter on a whole-wheat cracker,
or light cheese with a pear or apple.
The key when it comes to snacking and weight loss is to avoid the empty calorie
snacks we all know and love - these offer far too many calories and give you
nothing in terms of nutritional value.
So, if you're resolved to lose weight and want the best results, consider keeping
your mornings snack free. And remember when it comes to snacks, sizes are important.
Used to having everything supersized, a true 100-calorie snack might seem absurdly
small to you, but if you eat slowly and attentively, you'll find snacks of this
size are more than up to the job of controlling your appetite and keeping you
on track.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://blogs.wsj.com/health/2011/11/28/midmorning-snacks-associated-
with-smaller-weight-loss/?mod=WSJBlog&utm_source=feedburner
&utm_medium=feed&utm_campaign=Feed%3A+wsj%2
Fhealth%2Ffeed+%28WSJ.com%3A+Health+
Blog%29&utm_content=Google+Reader
Mayo Clinic info on snacks and weight loss:
http://www.mayoclinic.com/health/healthy-diet/HQ01396
Snacks quiz - is your snack supersized:
http://fit.webmd.com/teen/food/rmq/rm-quiz-snack-size
Study abstract, December 2011, Journal of the American Dietetic Association:
http://www.adajournal.org/article/S0002-8223(11)01554-9/abstract
Anne McTiernan, MD, PhD, Fred Hutchinson Cancer Research Center:
http://www.fhcrc.org/science/phs/cprp/faculty/mctiernan.html
Research in Journal of Nutrition on snacking among U.S. adults:
http://jn.nutrition.org/content/140/2/325.abstract
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