Is It Okay to Have Two Snacks a Day? Exploring the Impact of Snacking on Health and Weight Management

The debate over snacking has been ongoing for years, with conflicting opinions on its impact on health and weight management. Some believe that snacking is a healthy way to maintain energy levels and prevent overeating, while others argue that it can lead to weight gain and other health issues. This article aims to provide a comprehensive analysis of the available scientific evidence to determine whether having two snacks a day is beneficial or detrimental to health and weight management.

Snacking and Metabolism

One of the common misconceptions about snacking is that it can boost metabolism. However, scientific evidence does not support this claim. Research indicates that meal frequency has no significant effect on the number of calories burned. Studies have shown that consuming the same number of calories in either two or seven meals per day does not result in any difference in calorie expenditure.

Snacking and Appetite

The effects of snacking on appetite are not universally agreed upon. Some studies suggest that snacks can help reduce hunger, while others report that they may have no effect or even increase appetite. The impact of snacking on appetite appears to vary depending on the individual and the type of snack consumed. Protein-rich, high-fiber snacks have been shown to promote feelings of fullness and reduce hunger levels.

Snacking and Weight Management

Most research indicates that snacking between meals does not affect weight. However, some studies suggest that eating protein-rich, high-fiber snacks can aid in weight loss. On the other hand, snacking on processed, high-sugar foods may contribute to weight gain. The timing of snacks may also influence weight changes, with late-night snacking potentially leading to increased fat storage.

Snacking and Blood Sugar

Contrary to popular belief, it is not necessary to snack frequently to maintain stable blood sugar levels throughout the day. Studies have shown that eating only two large meals per day can result in lower fasting blood sugar levels and improved insulin sensitivity compared to eating six times per day. The type of snack consumed plays a crucial role in its impact on blood sugar levels. Lower-carb, higher-fiber snacks have been shown to have a more favorable effect on blood sugar and insulin levels than high-carb snacks.

Healthy Snacking Tips

If you choose to snack, it is essential to make healthy choices that promote satiety and prevent overeating. Here are some tips for healthy snacking:

Choose nutrient-rich snacks: Opt for snacks that provide essential nutrients, such as protein, fiber, and healthy fats. Examples include fruits, vegetables, nuts, seeds, and yogurt.
Limit processed snacks: Avoid processed snacks that are high in sugar, unhealthy fats, and sodium. These snacks can contribute to weight gain and other health issues.
Control portion sizes: Be mindful of portion sizes to prevent overconsumption of calories. A healthy snack should provide around 100-200 calories.

The decision of whether or not to snack is a personal one. If you find that snacking helps you maintain energy levels, prevents overeating, or supports your weight management goals, then incorporating two healthy snacks into your daily routine may be beneficial. However, it is important to choose nutrient-rich snacks, control portion sizes, and avoid snacking late at night. If you have any concerns about snacking or its impact on your health, it is always advisable to consult with a healthcare professional or registered dietitian for personalized advice.

The Pros and Cons of Snacks

There is no conclusive evidence to support the hypothesis that snacking improves or worsens nutrition and health outcomes. [7] This might be as a result of the absence of a widely accepted scientific definition of a snack. Research indicates that global public health organizations’ recommendations for snacking generally advise limiting the amount of snacks that provide little nutrition but are high in saturated fat, sugar, and sodium. Instead, they find that snacks provide at least 10% of daily calories, with a frequency of eating two or more snacks per day. The 2020–2025 Dietary Guidelines for Americans include suggestions for nutrient-dense snacks like plain yogurt, fresh fruit, nuts, and raw vegetables. [9].

gives you an energy boost if you go for several hours without eating and your blood sugar drops.
reduces hunger to help you avoid overindulging at the next meal
gives additional nutrients when selecting specific snacks, such as nuts or fresh fruit.
can support maintaining enough nutrition in those who are unable to eat full meals because of an illness or have a poor appetite.

unintended weight gain if snacking frequency or portions are excessive, consuming too many calories
Overindulging in snacks can make people feel less hungry during mealtimes or lead them to skip meals completely, which raises the possibility of missing out on vital nutrients.
Frequent consumption of highly processed, highly appetizing snacks that are high in calories and low in nutrients, with added salt, sugar, and fats, can lead to a preference for these foods and alter eating habits and diet quality (e g. a greater consumption of highly appetizing snacks combined with a lower consumption of nutritious foods)

Why do I snack so much?

We are aware that snacks should consist of filling little bites to eat in between meals. However, some research indicates that snacking may contribute to weight gain. [2] While overindulging in snacks might be the apparent cause, there are a number of less obvious factors that can contribute to this phenomenon. [4,8].

Over time, snack package sizes have grown, which has a direct impact on overall calorie consumption. Put differently, individuals have a tendency to consume a greater amount of snack food due to the larger package size.
Snack portion sizes can be misleading. The actual serving size of a snack is often surprising. For instance, you might buy a tiny package of chips or trail mix believing it contains one serving, but upon closer inspection, the Nutrition Facts panel shows that the package actually contains two to three servings. This means that if you eat the entire package, the calories will need to be doubled or tripled.
The large selection of snacks available may encourage overindulging. According to certain studies, people tend to eat more when there is a wider variety of foods available. This has been referred to as the “variety effect. The opposite is also true, in that eating the same foods over and over again reduces food palatability and desire for food, just as eating a wider variety can increase the likelihood of eating more. The risk of overindulging in snacks rises with the variety of snack options available nowadays, each with a unique flavor combination of fat, sugar, salt, and spice.
Snacks are frequently consumed while using screens, such as computers, video games, and television. This practice causes diversion, making it difficult to track how much—and occasionally what—is consumed.
Eating with others can encourage more snacking. According to studies, people who eat with someone who eats a lot of snacks also typically eat more snacks.

Just being aware of these elements can lessen the likelihood of overindulging in snacks. Make mindful snack choices by chewing and savoring small portions, eating mindfully, and using your senses to fully appreciate the flavors, textures, and colors of your food.

The concept of meal planning can be applied to snacks. Make the effort to plan your snacks so that they complement your diet rather than detract from it. Follow these simple steps and ask yourself:

WHEN: Think back to a normal day. During which times of the day, in between meals, do you typically feel hungry or reach for extra food?
Why do you snack so much? If you find yourself eating out of boredom, stress, fatigue, anger, or other emotions, ask yourself if you are actually hungry. ). If you are hungry, go to the next step. Before you snack, think about practicing mindfulness techniques if you find yourself eating out of emotion.
WHAT: Decide which snack choices will satisfy you. When you think back to your last snack, did you feel hungry again or did you want to eat more right away after consuming one portion? Research indicates that eating whole foods high in protein, fiber, and whole grains (e.g., whole grains) can help you feel fuller until your next meal. g. , nuts, yogurt, popcorn) enhance satisfaction. [4] However, it’s also crucial to take a moment to think about what will actually satisfy before selecting a snack. For example, if you choose an apple when what you really want is creamy yogurt or salty popcorn, you might feel disappointed and want more. If you are trying to quell your hunger but do not have a specific craving, go for a high-fiber, high-water snack that will fill you up quickly. Consider these nutritious snack choices depending on your preference:

Savoury/Salty: cube or slice of cheese, roasted chickpeas, handful of nuts, nut butter; Crunchy: raw vegetable sticks, nuts, seeds, whole grain crackers, apple; Creamy: cottage cheese, yogurt, hummus, avocado; Sweet: chopped fresh fruit, dark chocolate

HOW MUCH: A snack should be just enough to satiate your hunger without piling on too many calories or interfering with your ability to eat a meal. As a general guideline, try to consume 150–250 calories per snack. This is the same as six whole grain crackers with string cheese or an apple and a tablespoon of peanut butter. When selecting a packaged snack, such as nuts, dried fruit, or chips, look at the Nutrition Facts panel at the top to determine what constitutes a serving. Remember that some snack types are easy to eat in two or three portions!

is it ok to have 2 snacks a day

One cup of shredded mini whole wheat squares without added sugar and ¼ cup of nuts
Slicings of apple, ½ cup of roasted chickpeas with spices and olive oil
¼ cup nuts or sunflower seeds, ¼ cup sugar-free dried apricots, cherries, or raisins
String cheese, 1 cup of grapes
½ cup plain Greek yogurt, 5 ounces of blueberries or strawberries
Spread peanut, almond, or sunflower seed butter on a small%20100%% whole-wheat pita.
Carrot sticks or sliced veggies, hummus

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Mattes RD. Snacking: A cause for concern. Physiology & behavior. 2018 Sep 1;193:279-83.
UCONN Rudd Center for Food Policy & Obesity. Research: Food Marketing. https://uconnruddcenter. org/research/food-marketing/. Accessed Feb 8, 2020.
Yaroch AL, Edshteyn I, Kalantari V, Njike VY, Smith TM, Shuval O, Shuval K, and Yaroch Snack food, satiety, and weight. Advances in nutrition. 2016 Sep;7(5):866-78.
International Food Information Council. 2020 Food & Health Survey. 10 June 2020. https://foodinsight. org/2020-food-and-health-survey/. Accessed Sept 28, 2020.
Hess J, Slavin J. Snacking for a Cause: American children’s nutritional excesses and deficiencies, a critical analysis of food consumption trends and intake of macro- and micronutrients Nutrients. 2014 Nov;6(11):4750-9.
Potter M, Vlassopoulos A, Lehmann U. Snacking recommendations worldwide: a scoping review. Advances in Nutrition. 2018 Mar 1;9(2):86-98. *Disclosure: MP and UL are employed by Nestec Ltd.
Hess JM, Jonnalagadda SS, Slavin JL. A summary of definitions, reasons to snack, contributions to dietary intake, and suggestions for improvement. What is a snack, why do we snack, and how can we choose better snacks? Advances in Nutrition. 2016 May;7(3):466-75.
S. Department of Health and Human Services and U. S. Department of Agriculture. 2020–2025 Dietary Guidelines for Americans. 9th Edition. December 2020. Available at https://www. dietaryguidelines. gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025. pdf.

Last reviewed February 2021

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2 big meals better than 6 small ones? New diet study

FAQ

Can I have two snacks a day?

In Western culture, it is a common idea that the daily food intake should be divided into three square meals: breakfast, lunch, and dinner. Often dieticians suggest adding two snacks (morning and afternoon) to help appetite control, and indeed the mainstream media message is to eat “five to six times a day”.

Is it OK to eat 3 meals and 2 snacks a day?

Aim for 3 reasonably-sized meals with 2-3 small snacks in between.

Is it OK to only eat 2 things a day?

The vast majority of people are perfectly fine to start 2 Meal Day. However, there are a few groups of people that I advise either should not try it or should seek other advice before trying it. Anyone with medical conditions should consult a doctor before trying The 2 Meal Day.

Is it OK to snack every 2 hours?

A person who is not aiming at weight loss and does not have any underlying medical condition can have three main meals and two snacks in between meals,” Jain recommends. Nutritionist Rujuta Diwekar recommends that one must eat after every 2 hours. “When you eat every 2 hours, it’s a given that you will eat small.