How can I snack and still lose weight?

A new study suggests that snacking and eating sweets 'strategically,' rather than cutting them out completely, may be more effective for weight loss.

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

According to SciTechDaily , with the right snacking strategy, participants in a year-long study lost more weight, maintained it for longer periods, and experienced fewer cravings, especially for sweets and starches.

Snacking the right way is a weight loss strategy.

Cravings and the allure of sweets and junk food can derail many people's weight loss plans. However, new research from the University of Illinois offers a fresh perspective, helping to alleviate 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 did not eat them.

Even more impressively, their appetite levels remained low for a year after the diet ended.

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 recruit obese patients aged 18 to 75 who also have underlying conditions such as hypertension and diabetes," Nakamura said.

"Cravings are a big problem for many people. If they crave food a lot, it's very difficult to lose weight. Even if they manage their cravings and lose weight, if the cravings return, they gain weight again."

Effective ways to control appetite

In previous studies, many dieters reported a decrease in appetite during weight loss. However, according to Nakamura and Alfouzan, it is unclear whether these changes persist after they have lost weight or stopped dieting.

"If you eat and snack randomly, it's very difficult to control," Nakamura said. "Many diet programs exclude certain foods. But our plan uses an 'inclusion' strategy—incorporating small amounts of favorite foods into a balanced meal."

Every six months, participants complete a survey about their cravings for specific foods.

These foods include high-fat items like sausages and fried chicken, fast food like hamburgers and french fries, sweets like cakes and cookies, and starches like crackers and pancakes.

The research team found that eating small amounts of favorite foods helped reduce overall cravings, particularly for specific food groups like sweets and carbohydrates. This effect persisted even after the weight loss phase was over.

Maintaining a regular eating routine is also key to controlling cravings and weight, Nakamura added.

"People often think you need a very strong will to resist temptation, but that's not actually the case. Irregular eating habits, inconsistent meal times, and inconsistent portion sizes can also stimulate cravings. You have to maintain consistency in your meals."

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