Do you need to abstain from snacking to lose weight?

Weight loss encourages eating many meals a day, so people do not need to abstain from snacking and should eat healthy, low-calorie foods.

If snacking is a cause of weight gain and can lead to diseases such as cancer, heart disease and stroke, people need to consider the composition of their meals according to the principle: whether there are still foods high in salt, fat and sugar, what is the diet plan like. From there, people adjust their meals to ensure the necessary nutrition and the least amount of energy possible.

The reason is that snacks are still necessary if the main meals are more than 4 hours apart, to avoid hunger and fatigue. At the same time, snacks help control appetite, prevent overeating at the next meal, control blood sugar levels and ensure nutrition for the body. People who want to gain muscle should snack regularly and exercise more.

If there is no need for snacking, meals have been scientifically arranged to lose weight, people can skip snacking in the afternoon. However, people need to follow a nutritional diet, including eating enough lunch with protein from lean meat and fiber from vegetables and whole grains to avoid sudden drops in blood sugar, causing cravings in the afternoon. For example, a meal with 25% brown rice, 50% leafy vegetables and fruits, 25% chicken, fish, and lean meat.

Snack box rich in fiber and vitamins. Photo: Freepik — Snack box rich in fiber and vitamins. Photo: *Freepik*

Some snacking occurs out of boredom or habit. People should keep themselves busy to distract their bodies from cravings, such as going for a walk, exercising, or doing something they enjoy. If they are really hungry, choose a healthy snack that is high in fiber or protein, such as a piece of fresh fruit or low-fat yogurt, a handful of unsalted nuts, or whole-grain crackers.

Sometimes hunger is mistaken for thirst, so try low-calorie drinks to curb your appetite, such as diluted juice or a cup of hot tea.

How to snack healthy

Many people who enjoy snacks that are fried in oil or loaded with refined sugar are shocked to find that these foods contain the same amount of sugar as a bowl of rice. Therefore, these meals are not considered snacks or light meals, but rather full meals.

If you still want to snack, you can follow the principles below:

Type of food	Component Options	Alternatives
Milk tea	- No or little sugar. - Mixed with fresh milk instead of non-dairy creamers. - No side dishes. - If you have side dishes, choose herbal jelly or aloe vera because they have fewer calories than tapioca pearls.	A cup of plain, low-fat yogurt and a piece of fruit Reason: These foods are low in sugar and saturated fat but high in fiber.
Potato chips or other crisps	- Check the nutrition facts panel to ensure low fat and sodium content.	- Fruit or vegetables, baked potatoes. - Crackers or toasted nuts - Carrots or cucumbers with peanut butter. Why: These foods are low in calories, saturated fat, and sodium, but high in fiber. Nuts are also high in heart-healthy unsaturated fats.
Chocolate bars and desserts	- Eat at least 70% dark chocolate, instead of milk chocolate. This can be a 25g piece. Reason: Dark chocolate has higher antioxidant content, lower sugar content and does not cause blood sugar spikes like milk chocolate. - Check if cocoa is the main ingredient.	- Make your own chocolate avocado mousse by mixing ripe avocado with unsweetened cocoa powder and chilling. Reason: These foods are low in sugar and saturated fat but high in fiber.
Cakes, croissants, muffins, cakes and doughnuts	Choose whole wheat or whole grain cereals, with added nuts. Or choose cakes without cream or sugar on top, reduce sugar in the ingredients.	Toast whole grain bread, or serve with a spread of nut butter, add some avocado.