Myth or Fact? Snacking aids in weight-loss

For years, nutritionists have suggested that eating small meals or snacks more frequently can help manage or lose weight. However, recent research challenges this notion, indicating that meal frequency does not boost metabolism when calories and macronutrients are equal.

Some interpretations of a new review have even suggested that snacking leads to weight gain. But a closer examination reveals that it's not the frequency of meals that matters—it's the quality of the food you eat. The latest research, which reviewed seven studies, found that snacking led to weight gain over time. The catch? The weight gain was linked to snacking on typically unhealthy foods like chips, candy, and cookies.

When it comes to healthier snacking options, the story changes. Research indicates that snacking on nutritious foods does not promote weight gain. In fact, a one-year randomized controlled trial found that individuals with obesity who were dieting and exercising lost weight regardless of whether they ate three healthy snacks per day or didn’t snack at all.

Moreover, broader analyses have shown that increased eating frequency has minimal, if any, impact on appetite control and food intake.

Ultimately, there's no need to worry about snacking if you choose healthier options. The best approach is to select the number of meals or snacks per day that help you feel most in control of your hunger and overall well-being. Focus on the quality of your food rather than the frequency, and you'll be on the right track to maintaining a healthy weight.