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A new study released by the Nutrition Journal concludes that planned snacking leads to increased weight loss. Researchers found that low-glycemic, moderately high-protein products in breakfast, morning and afternoon snacks may promote body weight and fat-mass loss in type-2 diabetics. But this conclusion can extend to all people who are trying to lose weight.
Increase weight loss by controlling blood sugar.
By controlling your blood sugar levels, you control insulin in your bloodstream. Insulin is a hormone that both lowers blood sugar levels and promotes fat storage when it is released in the body. By keeping blood sugar levels even throughout the day, you actually control hunger pangs and avoid fat-promoting insulin spikes. This is especially important for diabetics, but the same methods can be used for people without diabetes who are looking to drop pounds.
How to snack to increase weight loss.
There are a few easy things that you can do to increase weight loss while snacking:
Plan your snack times evenly throughout the day.
Eat protein at every snack.
Eat low glycemic fruits.
Plan to eat snacks at regular intervals between meals. For example, if you eat breakfast at 8am and lunch at noon, schedule a 10am snack.
Make sure to include protein in your planned snacks so that you feel full and keep your blood sugar levels at bay. High protein snacks like nut butter, beef jerky, and hummus make great snacks that travel well.
Forget high sugar fruits like grapes, apples, and pineapple and instead eat low sugar fruits like berries and citrus fruits. High sugar fruits spike insulin especially if they do not have a high fiber content.
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