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Snacking and metabolism

Eat something every couple hours has probably been repeated more than once. The assumption that eating every few hours helps control hunger and decreases cravings led some dieticians and fitness experts to recommend eating three small meals a day and two snacks. Even though eating regularly seems sensible, provided you're picking the correct snacks is the most crucial part.

You may be curious about how snacking impacts your aspects of metabolism, such as how your body utilizes glucose. The majority of studies indicate that having three regular meals per day improves insulin sensitivity and glucose control, but the quality of the meals and snacks you consume also matters. However, there is some contradicting evidence in this area as well. If you fill up on processed carbohydrates at every meal, everything is off.

Sadly, science doesn't provide good evidence to back the widely accepted advise to have numerous little meals or snacks throughout the day to help control weight. On the other hand, each of us is a little unique. Some people do discover that controlling their appetites is aided by frequent eating. If that's the case, you might want to eat more frequently, particularly if it curbs your craving for the "wrong" foods and results in lower overall calorie consumption. If you consume several small meals throughout the day, make sure that each one has a dose of lean protein like:

  • One serving of cottage cheese has 10 grams of protein.
  • Eggs that have been hard-boiled are portable and filling.
  • Whole grain crackers with almond butter.
  • Edamame has fiber and protein.
  • Whole grain crackers and hummus.
  • Greek yoghurt with fruits.
  • Protein balls that contains no sugar.
  • A handful of nuts.

The same number of calories consumed in three meals can increase your metabolism more than snacking and mini-meals throughout the day. However, there are some situations, such as before or after an exercise, where consuming a snack will work best for you. However, don't expect it to speed up your metabolism.

The main advantages of eating frequently are hunger management and, if you're ingesting protein, a longer-lasting energy level. Protein aids in reducing blood sugar oscillations that leave you feeling exhausted and low on energy. You should also add fiber in your meals and snacks. Protein and fiber work together to make you feel full and to help keep your blood sugar levels stable.

We urge you to choose your snacks wisely and to snack sensibly. Never use snacking as an excuse to consume processed carbs or sugary meals. Meanwhile you can check out our website for wide varieties of healthy snacks.

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