How to snack and still lose weight?

Snacking and eating sweets 'strategically', rather than cutting them out completely, could help you lose weight better, a new study suggests.

Cravings and the allure of sweets and snacks can "knock out" many people's weight loss plans - Photo: FREEPIK

According to SciTechDaily , with the right snacking strategy, participants in the year-long study lost more weight, kept it off over the long term, and had fewer cravings, especially for sweets and starches.

Snacking the right way is a weight loss strategy

Cravings and the lure of sweets and junk food can derail many people's weight-loss plans. But new research from the University of Illinois offers a fresh perspective that may help ease the pressure to diet.

According to scientists , snacking and eating sweets may actually be "one of the smartest ways to lose weight," helping to maintain results and control cravings.

In a recent clinical trial, participants who ate small amounts of their favorite foods lost more weight than those who didn't.

More impressively, their appetite levels remained low a full year after the end of the diet.

The study, published in the journal Physiology and Behavior , was led by then-graduate student Nouf W. Alfouzan and nutrition professor Manabu T. Nakamura.

"We recruited obese patients aged 18 to 75 with comorbidities such as hypertension and diabetes," said Nakamura.

"Cravings are a big problem for many people. If they crave a lot, it's hard to lose weight. Even if they control their cravings and lose weight, if the cravings come back, they gain the weight back."

Effective ways to control cravings

In previous studies, many dieters reported reduced appetite while losing weight. However, Nakamura and Alfouzan said it was unclear whether these changes persisted after they lost weight or stopped dieting.

“If you’re eating and snacking randomly, it’s hard to stay in control,” says Nakamura. “Many diets exclude certain foods. But our plan uses an ‘inclusion’ strategy—incorporating small amounts of favorite foods into a balanced meal.”

Every six months, participants completed surveys about cravings for specific foods.

These foods include fatty foods like hot dogs and fried chicken, fast foods like hamburgers and french fries, sweets like cakes and cookies, and starches like pretzels and pancakes.

The researchers found that eating a small amount of a favorite food reduced overall cravings and cravings for specific food groups, such as sweets and starches. This state persisted even after the weight loss period was over.

Maintaining regular eating habits is also key to controlling cravings and weight, Nakamura adds.

"People often think it takes a lot of willpower to resist temptation, but that's not the case. Irregular eating patterns, inconsistent meal times and portions also trigger cravings. You have to be consistent with your meals."

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Source: https://tuoitre.vn/lam-cach-nao-de-an-vat-ma-van-giam-can-duoc-20250526124535962.htm