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    Home ยป Learn About Paleo & Keto Diets

    Paleo, Snacking, and Weight Loss

    Last Modified: Feb 3, 2023 by Paleo Leaper ยท This post may contain affiliate links ยท Leave a Comment

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    To snack, or not to snack? Did our hunter-gatherer ancestors graze throughout the day, or did they fast for most of the time and then feast in the evening? Would it have differed between men and women?

    Well, first of all, just because our hunter-gatherer ancestors did something doesnโ€™t make it the best plan for 21st century humans! Paleo is about learning from evolution, not imitation of whatever we think cavemen probably did (which, of course, weโ€™ll probably never know for sure). The question isnโ€™t โ€œwhat did cavemen do?โ€; itโ€™s โ€œwhat will make humans healthiest?โ€

    From that perspective, the evidence is very mixed. Different studies have conflicting results, and itโ€™s hard to separate the act of eating between meals form the types of junk food it usually implies. Once you separate the basic concept of snacking from the typical โ€œsnack foodsโ€ (cookies, candy bars, refined flour and sugar and corn oil in various different formsโ€ฆ), โ€œsnackingโ€ starts losing a lot of its negative associations.

    Overall, snacking seems to be more a question of individual preference โ€“ itโ€™s hard to lay down one rule that applies to everyone. So hereโ€™s a look at the evidence for and against snacking, plus some tips for doing it right if youโ€™re going to do it at all.

    Snacking and Weight Loss

    In this very interesting review of the evidence, a group of researchers took a comprehensive look at some โ€œmyths and presumptionsโ€ in obesity research. One of the presumptions they took on: the idea that snacking causes weight gain or prevents weight loss.

    Observational studies (studies where researchers just look at associations between snacking and weight gain) have shown conflicting results. Some of them find that snacking is a risk factor; others donโ€™t. But you canโ€™t prove anything just by association: what if people who snack more are snacking on unhealthy foods, so theyโ€™re also eating more junk food? In that case is it eating outside of meals that causes the weight gain, or is it eating more junk?

    Thatโ€™s where randomized controlled trials come in. In a randomized controlled trial, the researchers have (at least) two groups, an intervention group and a control group. The intervention group tries whatever is being studied, and the control group doesnโ€™t. This gives the researchers a way to control for a lot of potential โ€œmuddinessโ€ in the associations.

    Randomized controlled trials found that snacking made no difference for weight loss, so the researchers labeled the idea that snacking affects weight as an unproven presumption: โ€œconvincing evidence does not yet exist to confirm or to disconfirm [its] legitimacy.โ€ Theyโ€™re not saying itโ€™s false or true; theyโ€™re saying that the evidence is conflicting and thereโ€™s no clear data for making a stand one way or another.

    But what about 6 small meals a day boosting metabolism? Thereโ€™s no evidence that eating several small meals will โ€œboost your metabolism." The metabolic boost from a meal is directly proportional to the size of the meal, so if you're eating the same amount of food in total, it doesn't matter how you break it up.

    Is Snacking For You?

    What about looking at it a different way, though? Instead of asking โ€œis snacking good or bad for the average study subject who may or may not be anything like you personally?โ€ it might be more helpful to ask โ€œis snacking good for you specifically?โ€

    Some people naturally feel fine eating three (or two, or one) meals a day without any snacks; theyโ€™d rather just eat more at mealtimes. Other people feel gross and over-full if they eat big meals, and prefer to have smaller meals supplemented by snacks. Neither is โ€œwrong;โ€ theyโ€™re just different eating patterns.

    If youโ€™re a snackerโ€ฆIf youโ€™re not a snackerโ€ฆ
    • You donโ€™t want big meals, but get hungry between meals.
    • You still get hungry between meals even if youโ€™re eating plenty of protein and fat at every meal and avoiding refined carbs (namely, this is actual hunger, not just a sugar crash).
    • You cringe at the thought of planning and prepping anything like โ€œ3 meals and 2 snacksโ€ or โ€œ6 small meals per day.โ€
    • Youโ€™d rather eat big meals and feel satisfied than nibble on snacks all day.
    • If you eat enough at mealtimes, you donโ€™t get hungry until your next meal.

    Getting hungry or grouchy thanks to sugar highs and crashes isnโ€™t โ€œbeing a snacker;โ€ itโ€™s โ€œbeing constantly hungry thanks to a bad diet.โ€ Plenty of people find that once they take out all that junk and switch to Paleo, their โ€œneedโ€ for snacks magically disappears and theyโ€™re perfectly happy going for hours without food (or even intermittent fasting). If you're eating lots of simple carbs without adequate fat and protein, constant snack cravings are only to be expected.

    Being constantly hungry because youโ€™re severely restricting your portion sizes also isnโ€™t โ€œbeing a snacker;โ€ itโ€™s just being hungry. But if youโ€™re not restricting your meal sizes and still feeling physical hunger between meals on Paleo, then you might truly be a snacker.

    You might also want to snack if you're trying to gain healthy weight, or if you're an athlete who needs a lot of food - it's just easier to get in the calories you need.

    How to Snack Well

    paleo KaleChips

    If you are a snacker, thereโ€™s nothing wrong with snacking โ€“ after all, itโ€™s just the way your body was designed. But thereโ€™s a healthy and an unhealthy way to make it happen.

    Even on Paleo, โ€œsnackโ€ can often be a secret code for โ€œborderline-healthy treat.โ€ Snacks that fall into this category include dried fruit, nuts, โ€œcookiesโ€ or โ€œenergy barsโ€ made with nut flours and Paleo sweeteners, and other similar treats. Thereโ€™s nothing wrong with Paleo treats once in a while, but they shouldnโ€™t be everyday foods. If youโ€™re snacking on these kinds of treats every day (maybe even twice a day), then youโ€™re crowding out other, more nutrient-dense foods from your diet, and very likely feeding any sugar cravings that you might still be struggling with. These treats can also easily throw a wrench in the weight-loss machine.

    Instead of using Paleo treats as snacks, a better plan is to treat your snacks as fuel: eat snacks to satisfy your physical hunger, not for fun or entertainment. Thereโ€™s a big list of Paleo snack options here; some good, nut-free, non-โ€œtreatโ€ snacks include:

    • Olives
    • Guacamole with vegetables (counting calories is not recommended, but 100-calorie packs of guac are very convenient for grab-and-go snacks)
    • Hard-boiled egg
    • Leftover chicken drumstick

    Also, bear in mind that your need to snack may change with your diet โ€“ sometimes thereโ€™s a bit of a โ€œlagโ€ between starting Paleo and feeling that magical ability to go from lunch to dinner without hunger pangs. Itโ€™s perfectly fine to switch back and forth between being a snacker and not snacking at all.

    Summing it Up

    The relationship between snacking and weight loss is very complicated. On the one hand, snacks help prevent hunger, which makes most people more likely to stick with healthy eating. On the other hand, snacking can easily turn into a vehicle for junk food and โ€œtechnically Paleoโ€ treats.

    The studies we have are conflicting (and all use different definitions of โ€œsnackโ€ so itโ€™s hard to come up with an overall assessment). It seems that snacking might be more of an individual preference: some people do better with it, and others do better without. The best plan is to do what works for you โ€“ whether you prefer smaller meals with snacks or larger meals without snacks, the best diet is one that doesnโ€™t make you miserable. If you do prefer to snack, just make sure youโ€™re snacking on healthy, nutrient-dense foods, and saving the Paleo treats for truly special occasions.

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