Some sources say that it is best to avoid snacking regardless of the type of food you consume and just stick to eating solid meals.
How does eating foods like apples, nuts or smoothies between meals affect the body if one’s goal is weight loss?
With regards to weight loss, the only thing that matters is the total number of calories you’re consuming daily on average. How you distribute your calories between meals vs. snacks does not directly impact weight loss.
There is some science that suggests eating a bunch of small meals throughout the day keeps your metabolism going and causes you to burn more calories.
The best diet is the one you can stick to. If your diet includes regular snacks, great.
The interesting thing about it is it changes over time too though and I’ve learned first hand there is 100% such a thing as too much exercise too little food. Nutritional science is incredibly tough because it’s ever changing not only for everyone but for the specific people and body types as well.
At the end of the day try it for a few weeks, measure your weight at the same time each day and try to keep as regular as possible. See how your body reacts and you can respond accordingly.
Just do what works best for you, CICO is the only thing that matters when managing your weight. Whether you eat one meal a day or 6.
All I will say is just be cognizant of how much activity you’re doing a day, whether you are a active athlete or on your feet all day due to work. Eating often and properly picking your food and counting your calories may help you feel constant energy throughout the day. If you’re at a desk all day then I would highly recommend you don’t make snacking a habit and stick to moderate meals 2-3 times a day. Unless you’re diabetic or have other medical reasons where you need to eat often. Don’t listen to my advice and consult a doctor.
Eating apples or most whole fruits in general will be great for weight loss because the fiber in the fruit will keep you feeling satiated longer. Nuts are a good source of healthy fats, but the goal of weightless not a great snack because of how calorie dense nuts tend to me. Smoothies aren’t great because the blending process makes the fruit easier to digest which makes it less satiating.
It can effect digestion. The migrating motor complex initiates the “cleaning phase” between meals and when you eat something it immediately stops this process. So if you are snacking lots and predisposed to certain digestive problems (such as bacterial overgrowth) it could cause an issue. I don’t know off the top of my head but I think something like 4 hrs between meals is ideal for some issues.
On the other hand some people who have acid reflux issues could do better with smaller, more frequent meals. I don’t think there is a one size fits all answer here.
Digestion can indirectly effect weight loss. When food stagnates in the digestive tract the body is able to extract more nutrients so you could be taking in more calories than expected.
Hmmm the type of diet you could try souly depends on your genes and metabolism. Some people mentioned that hormones play a key role in your weight as well. I’ve heard this a lot. People with PCOS have to watch what they eat because of hormonal imbalances. A health coach I watch on YouTube specifically mentioned that certain people with PCOS have better results with 3 or 2 large wholesome meals. Packed with protein, healthy fats, fiber and little to no sugar. I know this may not be the specific answer you wanted but I wish you the best on your search to find what will make you feel/look your best and healthiest.
>some sources say it’s best to avoid snacking regardless of the type of food you consume
Yes…wrong sources. All that matters for weight loss is CICO. Macros and micros are important for muscle-building and general health.
It doesn’t matter whether you eat one huge meal every day or nothing but snacks. If you’re under calories burned, you’ll lose weight.