Does snacking help or hinder weight loss? A pattern of 5-6 small meals through out the day or a grazing eating style is the automatic way to go for most young kids. They have small stomachs and large food energy requirements for growth and development, so they need a steady fuel supply. For older children, snacks generally provide approximately a third to half of daily energy intake. But the big question is should we continue to adopt this pattern into adult life? Snacking benefits We know that meal skippers or people who go for long periods of time without food do not perform well, accomplish less work and are much slower making decisions than people who eat regularly. We also know that “grazing” during the day is the best way to give your energy levels a boost and can help keep your metabolism working efficiently. Small, frequent meals can also aid digestion as they help to prevent bloating and distension of the stomach. Snacking and weight loss – the weight of the evidence When it comes to snacking and weight loss there’s a bit of a debate. On one hand snacking can prevent overeating at meals as you’re less likely to experience those feelings of ravenous hunger. However, snacking has also been partially blamed for our growing obesity epidemic. Over the years it seems that Australian food intake patterns have changed with evidence that a sizeable number of people are eating more frequently throughout the day. But has this contributed to the obesity problem? A recent systematic review of the international nutrition research found no evidence that frequent meals are related to increased body weight or BMI. And there is evidence from other places like the US National Weight Control Registry, that snacking is a common strategy of those successful at long-term weight loss. The review concluded that the types of food are more important than eating patterns. Snacking can be the downfall for those working to achieve a healthy weight, if the choices are unhealthy. Unfortunately, it’s not uncommon for “eating amnesia” to creep in and you conveniently forget that biscuit that slipped in with your morning cuppa. If the choices are healthy, regular snacks are a great way of keeping your mind in gear and weight loss goals on track.
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