LIFE live it well The Sup Sna Diet Er ck

Drop a jeans size often with our ex backed six-meals

We’ve become a nation of compulsive nibblers, repeatedly choosing smaller snacks over the oncestandard three square meals a day.

Research by a Uk-based supermarket chain found almost a third of us sit down for only two daily meals, replacing the third with snacks, while a further one in 10 swaps two entire meals a day for snacks.

But the good news is, even though our grandparents told us never to snack between meals, this way of eating doesn’t have to be unhealthy – and it could even help you shed excess pounds.

Here we share our exclusive and delicious Super Snack Diet, devised especially for you.

HOW IT WORKS

While many conventional snack foods deservedly get a bad rep when it comes to health, not all snacks are created equal. The latest research suggests smaller, more regular food portions can actually help boost weight loss – and your health into the bargain.

This way of eating goes in direct opposition to the hugely popular diet trend of intermittent fasting, which involves not eating for up to 16 hours at a time.

Fasting has become the go-to diet of late, with celebrity followers such as Jennifer Aniston and Davina Mccall.

But its benefits came into question last year when a study by Johns Hopkins University in the US found although initially helpful for weight loss, it wasn’t good at keeping the pounds off longer term. The researchers concluded that eating more frequent smaller meals was a better strategy for sustained weight loss.

And a 2015 study published in the science journal Nutrition Research found that when overall calorie intakes remained the same, not only were people eating six meals a day better at keeping weight off compared to those on just two meals, they also had healthier levels of blood sugar and cholesterol. All of which suggests breaking food intake down into regular mini meals can lead to diet success.

SNACK SMARTER

Our diet plan harnesses the positive power of grazing by creating healthy food combinations that give your body all the nutrition and energy it needs – without the junk.

“We live in a snacking culture, which is unlikely to change any time soon given today’s fast-paced lives, and there’s nothing wrong with this as long as you’re choosing the right snacks,” agrees nutritionist Rob Hobson, author of Unprocess Your Life (Thorsons, £14.99).

“The problem is, many of the snacks people turn to – such as crisps and biscuits – are ultra-processed and contain high levels of saturated fats, salt and sugar, which means you’re getting a lot of calories and unhealthy additives but no real vitamins, fibre and minerals,” he explains. “Instead you need to think of your snacks as mini meals, each containing a good balance of protein, healthy fats and carbohydrates rich in fibre, plus plenty of fruit and veggies.”

THE BENEFITS OF OUR SUPER SNACK DIET

Eating little and often means steadier blood sugar levels and none of the crashes that can affect energy and mood levels. Stable blood sugar is also linked to a reduced risk of heart disease and diabetes.

You’ll find you’re better able to avoid junk food binges when you eat frequently, as you never reach extreme hunger levels.

A snack diet is perfect if you’re someone who’s never been able to fast successfully or can’t go for long periods without food. It’s also great for people who

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from acid reflex or indigestion for m large meals can trigger toms. Or for people with reduced ites who can’t physically eat larger nts in one go. ere’s also evidence that people g smaller, more frequent meals a higher intake of vitamins, als and fibre thanks to their more d diet. een Margaret’s University College nburgh found grazers ate less fat, carbohydrates, and more fruit egetables overall. makes evolutionary sense. ding to experts, grazing was the ur bodies were designed to eat large meals can overburden the ive system.

TTING STARTED

aiming for around 1,800 calories ay, with each meal providing ly 300 calories. In simple terms, means halving the portions of ar sized meals. ease and to avoid waste, you can make normal portions and split them in two, saving one half in the fridge or freezer for another day. Other important rules to follow are:

1

Don’t skip breakfast or you won’t be able to fit in enough meals! Aim to eat at regular two to three hour intervals, avoiding going for longer than three hours without food.

2

Be strict with portion size. This is crucial to avoid taking in too many calories. Each meal should be at least 50 per cent smaller than a regular meal. 3

Make snacks mindful. Sit down to eat and take your time, as when you’re eating on the go there’s a delay between the normal messages your gut sends your brain that help it register when you’re full, so you can easily end up overeating.

4

Avoid any pre-packaged ultraprocessed snacks and pick fresh, whole foods instead.

5

Make sure you include plenty of protein and high-fibre foods in your mini meal snacks to make you feel fuller for longer.