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Do snacks help with diet and weight loss?


Do you want to lose weight and the first thing that comes to your mind is to start eating one meal a day until you reach your personal goal?


Research has shown that regular and structured snacking (about two snacks a day) between main courses facilitates weight loss and weight control, compared to a dietary pattern of only two to three large meals (or even less).

Eating 5 small meals a day (two of them are snacks) reduces the feeling of hunger and appetite during the day.


The choice of snacks, however, should be both nutritious and healthy, since the consumption of processed foods (sweet, ready-made salty snacks) are directly related to an increased risk of obesity.


Ιdeas for lunch or afternoon snack:


  • 1 fruit and 10 g. nuts

  • Yogurt and a tbsp. honey

  • Bread crump and 30 g. Katiki or 60 gr. cottage cheese

  • Homemade cereal bar

  • 40 g energy ball

  • 1 slice of wholegrain bread + 1 egg

  • 2 rice wafers, 20 g. cream cheese and a tbsp. jam without sugar

  • 2 rice wafers, 20 g. cream cheese and a tablespoon of honey

  • 30 gr. dark chocolate

  • 1 slice of wholegrain bread, 1 tbsp. peanut butter and 1/2 banana.



Do you need help losing weight or improving your eating habits?

I will be very happy if you contact me.

Tania L.

EasyFit Rehab Instructor

IBBFA Barre Instructor Level 1,2,3,PrePostNatal

Barre Eclipse Instructor

ISSA Certified Nutritionist

ISSA Certified Personal Trainer.


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