Snacks and slow eating may help you lose weight

There may be some truth to my mother’s warning that "wolfing down your food will make you fat." According to new study, to be published in the January 2010 issue of Journal of Clinical Endocrinology & Metabolism, eating a meal quickly may reduce hormones in the gut that help you feel full.

In the study, researchers had 17 male participants consume the same test meal, 300ml of ice-cream, in either 5-minute or 30-minute eating sessions. Researchers took blood samples and measured glucose, insulin, plasma levels, and gut hormones before, during, and after the sessions, and determined the men who ate during the 30-minute session had higher concentrations of gut hormones and feelings of fullness.

If you’re trying to keep your weight under control, taking a longer lunch might be worth a try. Invite a friend (chatting while eating always slows me down) or take a lesson from a macrobiotic eater and "chew your food well."

In defense of snacking

Another way to slow down your eating style is by snacking—or as one of our staffers calls it, "grazing." Snacking is often seen as the gateway food to poor eating habits. With all the hard-to-resist fatty and sugary munchies out there, snacking has gained a bad reputation. But, snacking can be good for you, according to several studies that point out the benefits of well-placed snacks throughout the day as a way to curb your appetite.

Some studies support the notion that snacking results in lower calorie intake at the next full meal. Back in 2001, we reported on studies that suggest that snacking throughout the day may keep you from getting too hungry and eating more than necessary at meals. So proceed with a healthy dose of caution, and follow these smart dos and don’ts:

Do be prepared. If you keep healthy foods on hand, you’ll choose more wisely when a sudden craving attacks. Skip chips and cookies, and aim for fresh and dried fruits, baked tortilla chips, and other low-fat snacks.

Don’t fall for confusing label claims. Some low-fat, fat-free snacks don’t live up to their promises and may be high in calories, sugar, and sodium. Be sure to read the ingredients and nutrition facts.

Do choose real food. It’s easy to grab processed food when you’re craving a snack, but go for real, healthier alternatives to the foods your craving. For instance, choose a baked potato over potato chips and low-fat or nonfat yogurt over ice cream.

Don’t munch mindlessly. Whenever you snack, take the time to really enjoy what you’ve chosen and stop to consider whether you’re really hungry or just bored, stressed, or eating out of habit. In a recent ShopSmart magazine poll, 94 percent of readers said they nibble even when they’re not hungry.

Do control portions. If you’re watching your weight or just want to keep track of your calories, measure out a snack serving rather than eating it out of a package. And keep a written record of what you eat everyday. That way you can pinpoint where your calories are coming from and make sure you’re eating enough from the different food groups.

—Ginger Skinner

We'd like to hear from you. Do you have a smart snacking tip or favorite healthy (or unusual) snack food? 

Comments

[Medimanage]

Hello,
It is really nice to read this article. Thanks for simple way of writing and giving all the detail which need. Once again thanks.
It’s because of the changing food habits in India. From eating whole grain atta to eating lots of vegetables we have shifted to eating breads, readymade juices for breakfast, polished rice for lunch and packaged chips as snacks.
http://www.medimanage.com/my-diet/articles/fibre-the-essential-stuffing-in-your-diet.aspx

[FoodFitnessFreshair]

I definitely notice that when I quickly inhale my food I tend to eat more...Sometimes we all just need conscious reminders to tell us to slow down. This allows us to fully enjoy our meals for longer periods of time while eating less!

[cr1113]

This is great info for someone wanting to lose weight. One of the things that may make it easier when you are shopping is to only buy foods from the perimeter of the store. Most stores are set up with all the prepared foods and snack foods in the aisles.

Another thing my husband and I do for portion control is if we go out to eat, we share a meal. Most restaurants serve more food than one person really needs to eat anyway.