Setting course for the dream weight with healthy snacking

Which effect does the frequency of daily meals have on personal weight control? Calorie-conscious eaters are not alone in wondering if three steady meals a day, or rather several smaller snacks throughout the day, leads to successful weight loss. This aspect of dietary behaviour is also the topic of different health-scientific analyses. A study recently published in the “Journal of American Dietetic Association” provides new insight to the connection between eating frequency and weight regulation.

Study reveals: Snacks support weight management

In regard to the effects on weight, the study analyses and compares the meal frequency of three different groups: Overweight persons; people who went from being overweight to normal weight and are trying to maintain it; and also those who are already classified as being normal weight. On request, the test subjects listed both time and a description of their meals in a day.
The analysis of the data shows a noticeable difference of meal frequency between the three groups. The normal weight consumed the most snacks in addition to their meals (2.3 snacks a day), followed by the weight-maintainers (1.9 snacks a day). The overweight participants snacked only 1.5 times a day, on average. Researchers concluded that a higher frequency of meals/snacks can help with weight control; especially if the daily dietary pattern includes three bigger meals and two healthy, low-calorie snacks. Thereby, the undertaking of losing or stabilising weight offers a more concrete chance of success.

Advantages of snacking

The reasons for the positive effects of healthy snacking between meals are diverse. However, it is important to understand that not all kinds of snacks lead to successful weight loss results. Dieters pay exact attention to the content of their little in-between snacks. Fruits and vegetables, as the classics among low-calorie food, are particularly recommended, but also whole-grain products and low-calorie drinks work well between meals. A healthy snack should be rich in nutrients and contain less than 200 kcal. Making the right choice guarantees the following advantages of snacking.

Energy boost
Healthy snacks supply the body with energy between main meals. Whole-grain products and cereal, for instance, contain complex carbohydrates which keep the blood sugar level stable and function as great energy sources.

Reduced intake of sugar and fat
Fruits, vegetables and low-fat dairy products not only content the appetite, but also reduce the percentage of sugar and fat in the daily diet – a clear advantage while trying to lose weight.

Satiates the appetite between meals as well
Eating small, nutrient-rich snacks has an appeasing effect and reduces the probability of attacks from a ravenous appetite in the late evening. Since the time periods between meals are smaller, snackers have less hunger pangs. Therefore, a smaller portion at dinner is enough to fill the belly.

Source of nutrients
Healthy snacks are not only great against rebuffing agonising bouts with hunger, but they also supply the body with necessary nutrients. Apples, strawberries and citrus fruits contain a high percentage of vitamin C. In general, fruits and vegetables provide essential dietary fibres and minerals. Low-fat dairy products are important sources of calcium and proteins. Whole-grain products include all necessary nutrients: Besides carbohydrates, protein, dietary fibres and fat, they also contain essential vitamins and minerals.

Calorie-conscious with the CaloriScan from Omron

A higher awareness of calories is not only necessary for healthy snacking. Everybody who wants to lose or stabilise weight should keep track of their calorie consumption also in daily life. The CaloriScan from Omron Healthcare offers electronic support for well-balanced weight management. By reliably measuring calorie consumption 24 hours a day, the handy device supports all calorie-conscious snackers. Thanks to its 3-D sensor technology, the digital calorie counter considers every kind of movement – whether at the desk, while shopping or during physical exercise. Thereby, the CaloriScan allows coordinating dieting with daily training and helps users on their way to healthy weight regulation.

Read more information and articles about a healthy and well-balanced weight management at www.mycaloriscan.com.

Publication free of charge. Specimen copy requested.

About Omron Healthcare
Committed to improving people’s lives, OMRON Healthcare provides clinically proven, innovative medical equipment for health monitoring and therapy. Our product portfolio includes blood pressure monitors, respiratory therapy devices, electronic fever thermometers and activity monitors as well as body composition monitors and professional medical devices.
OMRON Healthcare Group is headquartered in Kyoto, Japan. OMRON Healthcare Europe B.V. is the healthcare division for Europe, Russia, Middle East and Africa, and provides service to customers in more than 60 countries through a powerful distribution network.

For more information, please visit www.omron-healthcare.com.

Contact for product enquiries:
OMRON HEALTHCARE EUROPE B.V.
Matthieu Valk
Scorpius 33, 2132 LR Hoofddorp, The Netherlands
Email: matthieu.valk@eu.omron.com
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