Studies on snacking effects on appetite and weight have provided mixed results. Mixed study results imply that weight and appetite responses to snacking vary by individual body, as well as the time of day.
Effects on appetite
How snacking affects appetite and food intake isn’t universally agreed upon.สมัคร ufabet
One review reported that though snacks briefly satisfy hunger and promote feelings of fullness, their calories aren’t compensated for at the next meal.
This results in an increased calorie intake for the day.
For example, in one study, men with excess weight who ate a 200-calorie snack 2 hours. After breakfast ended up eating only 100 fewer calories at lunch.
This means that their total calorie intake increased by about 100 calories.
In another controlled study, lean men ate either three high-protein, high-fat, or high-carb snacks for six days.
Their hunger levels and total calorie intakes didn’t change compared with the days on which they ate no snacks, indicating that the snacks had a neutral effect.
However, studies have also shown that snacking can help reduce hunger.
In one study, men eating a high-protein, high-fiber snack bar had lower levels of the hunger hormone ghrelin and higher levels of the fullness hormone GLP-1. They also took in an average of 425 fewer calories per day.
Another study in 44 women with obesity or excess weight noted that a bedtime snack high in protein or carbs led to decreased hunger and greater feelings of fullness the next morning. However, insulin levels were also higher.
Based on these varied results, it appears that snacking’s effect on appetite depends on the individual and type of snack consumed.
Effects on weight
Most research indicates that snacking between meals does not affect weight.
Still, a few studies suggest that eating protein-rich, high-fiber snacks can help you lose weight.
For example, a study in 17 people with diabetes reported that munching on snacks high in protein and slow-digesting carbs resulted in an average weight loss of 2.2 pounds (1 kg) within 4 weeks.
On the other hand, some studies in people with obesity or normal weight found that snacking may lead to slower weight loss or even weight gain.
In one study, 36 lean men increased their calorie intake by 40% by consuming excess calories as snacks between meals. They experienced a significant increase in liver and belly fat.
Some research suggests that the timing of snacks may affect weight changes.
A study in 11 lean women revealed that consuming a 190-calorie snack at 11:00 p.m. Reduced the amount of fat they burned significantly more than eating the same snack at 10:00 a.m. .
The mixed results suggest that weight responses to snacking probably vary by individual and time of day.