![]() Snacking often conjures up feelings of guilt and a fear of weight gain. There is evidence that familiarisation with the satiety effects of foods can positively influence portion sizes and energy intake, reinforcing the benefits of regular planning and consumption of a familiar satisfying snack (21). A systematic review of preload (meal, snack, beverage) studies, found that energy compensation was maximized when the preload was in semi-solid or solid form and the inter-meal interval was between 30–120 min (20). ![]() ![]() The delay must be long enough to allow the optimal impact of satiety mechanisms but not so long that any energy intake benefits are overridden at that next meal. Research is also looking at the ideal time delay between a satisfying snack, such as a protein-rich yogurt, and a subsequent meal to optimise the snack’s effects on energy intake. These appetite effects are possibly due to lower insulin secretion after the high protein snack (19). Research has shown a reduction in food intake after a high-protein snack compared with a high-fat or carbohydrate-containing one when a meal is given at a set time (17-18). There has been a wealth of research on whether people tend to compensate for the energy intake of a snack, and there is some evidence to suggest that feelings of hunger are reduced at a subsequent meal when you eat a snack (11-16).Ī high-protein snack may also delay the request of the subsequent meal compared with a high carbohydrate snack. We eat a meal, and hunger gradually builds up until the next eating occasion. ![]() To snack or not to snack – satiety and weight management ![]()
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