There's no denying that the 3 o'clock slump is a very real reality for many of us, who just can't help but reach for the chocolate buttons/biscuits/nuts/equivalent to try and beat the sugar low.
But as Jess Dyer, Head of Nutrition at Graze, explains, not all of us should be snacking on the same things - and it's our body type that should determine what we put in our mouths (oi oi) when the going gets tough. Below, she explains..
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Whilst some people love snacking and can't get through the day without grazing between meals, others can function quite happily until lunch and dinner time. Everyone should experiment with their snacking levels to find what works for them - but can avoid wasting a lot simply by eating right for their body type.
Forget the usual categories of hourglass, pear-shaped or athletic, though, because everyone one of us falls into one of the following three groups. The Ectomorphs, the Mesomorphs or the Endomorphs.
(Chances are you'll probably a combination of two of the groups however, you'll be able to recognise that your body display dominant characteristics of one group in particular.)
Ectomorphs tend to be thin individuals, have a smaller bone structure, and typically thinner limbs so they're the perfect build for endurance sports. Ectomorphs tend to have a fast metabolic rate and a higher carbohydrate tolerance so they will be able to eat bowls full of pasta and cereals and it won't touch their hips - probably much to the annoyance of their endomorphic friends.
Ectomorphs do well on a higher carb diets with lower fat intake and moderate protein, so if we are talking ratios, we're looking at 55% carbs in the diet, 25% protein, and 20% fat.This camp of people should snack and enjoy small-large meals throughout the day to keep their metabolism stoked with fuel to burn, especially if they have an active day.
Suggested food and snacks for Ectomorphs:
This group of individuals have a medium sized bone structure and an athletic, lean build. In the sporting world they are our gymnasts and more often than not they tend to be testosterone and growth hormone dominant which means they gain muscle and are able to maintain a low body fat with relative ease.
A mixed, balanced diet, with 40% of their diet from carbohydrates, 30% from protein and 30% from fats works well. Mesomorphs can get away with snacking since their typically higher muscle mass tends to make them more metabolically active.
Suggested food and snacks for Mesomorphs:
With a naturally larger bone structure and higher amounts of total body mass and fat mass, this group of people are generally less active and not as efficient at burning off excess calories. In the sporting world these people are great at weightlifting and strength based training.
Carbohydrate tolerance and needs are lower and due to their reduced ability to burn calories, energy is stored more easily, both as lean and fat weight. Endomorphs typically excel on a high fat and high protein diet with carbohydrates controlled, in terms of ratios we're looking at 25% carbs in the diet, 35% protein, and 40% fat.
Snacking on snacks that are lower in carbohydrates and higher in protein and fat is key with this group to keep energy levels sustained, without the additional and perhaps surplus to requirements, carb top up.
Suggested foods and snacks for Endomorphs:
The key is not to calorie restrict, but ensure the right fuel is coming in for the right body type and to make sure that these foods are enjoyed by the individual.
Just in case you're still not convinced by the benefits of snacking, regardless of your body type, Jess has shared 3 reasons why she thinks snacking can contribute to a healthier and happier lifestyle:
Use these body types to help steer your decision-making and monitor how you feel. If you feel energised after snacking and you generally feel more positive, if you are able to concentrate better by having fuel top ups in-between your main meals, then your body is telling you that you are doing the right thing, so stick to your guns.
If you feel tired and mentally sluggish after a snack, think back to what was in that snack and switch it up for a more protein and fats dense snack if you are more endomorphic, or if you are an ectomorph, trial a more carb-heavy snack and see how your body responds.
Credit: Cosmopolitan