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27.10.2014


Bowl of low-fat yoghurt in the afternoon makes dieting easier

Sometime in the afternoon, about three hours after your lunch and before it's time for supper you probably feel peckish. If you go for a protein-rich snack, like a bowl of low-fat yoghurt, then, without even trying, you'll eat 100 kcal less in the evening than you would if you treat yourself to traditional snacks that are loaded with carbs and fat. Nutritionists at the University of Missouri published this slimming tip in Nutrition Journal.


Bowl of low-fat yoghurt in the afternoon makes dieting easier


Study
The researchers gave 20 healthy women - average age 27 - an afternoon snack on three different occasions. Each time the women also ate exactly the same breakfast and lunch.

After the subjects had eaten the snack they remained in the laboratory where they were also given supper. They were allowed to eat as much as they wanted.

The three snacks are shown below.



Bowl of low-fat yoghurt in the afternoon makes dieting easier Bowl of low-fat yoghurt in the afternoon makes dieting easier Bowl of low-fat yoghurt in the afternoon makes dieting easier

160 kcal

160 kcal

160 kcal

0 gr protein
19 gr carbs
9 gr fat

14 gr protein
25 gr carbs
9 gr fat

2 gr protein
19 gr carbs
9 gr fat

10 crackers

180 ml (a cup)

9 pieces



Results
After eating the high-protein yoghurt the women had significantly less appetite than after eating the crackers or the chocolate.

Click on the figures below for a larger version.


Bowl of low-fat yoghurt in the afternoon makes dieting easier


Bowl of low-fat yoghurt in the afternoon makes dieting easier


After eating the protein-rich snack the women ate about 100 kilocalories less at dinner, as the figure above shows.

Conclusion
"These findings suggest that a less energy dense, high-protein afternoon snack could be an effective dietary strategy to improve appetite control and energy intake regulation in healthy women", the researchers conclude.

Source:
Nutr J. 2014 Sep 29;13(1):97.

More:
Protein shake before exercise increases fat oxidation 25.06.2019
A year on a high-protein slimming diet is good for cardiovascular system 27.08.2014
Protein-rich slimming diet works even better with six meals a day 31.07.2013

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