Shruti M, a housewife approaching menopausal age, struggled with weight gain despite maintaining a strict diet. She gained nearly 20 kilograms over five years, even though she ate light, avoided fried food, and finished dinner by 7 pm. Multiple doctors ran tests, prescribed vitamins, or recommended hormonal medication, but the weight kept increasing. Eventually, a friend referred her to a homeopathy doctor in Delhi's Bengali Market, who advised her to stop snacking and replace breakfast with seasonal fruits.
A Simple Yet Effective Change
Initially, Shruti worried that fruits on an empty stomach would worsen her acid reflux, but that did not happen. She started feeling better and began losing weight as soon as she quit snacking. Reflecting on her experience, she told The Times of India, 'My biggest mistake was not my diet but my snacking habit. I kept munching on biscuits and namkeens and felt guilt-free as, according to me, my meals were clean!' She now loses nearly 2 kg per month, and her reflux has disappeared.
The Unspoken Issue: Snacking Between Meals
Tarun Agrawal, Co-founder & CEO of Healthy Master, highlights that women's bodies undergo constant hormonal and metabolic changes, yet snacking is rarely discussed. 'Snacking is not just about satisfying hunger. It is about fueling your body with the right nutrients at the right time. For women especially, the quality of snacks directly impacts energy, hormones, and long-term wellness,' he says.
Acclaimed nutritionist Rujuta Diwekar advocates for 4–7 PM snacks, as energy levels often dip during this period, preventing overeating at dinner. However, she warns against biscuits, sweets, and namkeens, recommending alternatives like a handful of peanuts, roasted chana, chikki, makhana, or roti with ghee and jaggery.
Why Snacking Can Be Detrimental
Dr. Raman Kishore, a family physician in Patna with extensive experience in medical camps, explains, 'Many women believe small snacks do not affect weight, but even small amounts of packaged and processed snacks can contain very high calories and unhealthy fats. Frequent snacking adds extra calories without providing proper nutrition or lasting fullness. For healthy weight loss, women should focus on balanced meals rich in protein and fiber.'
Healthy, Low-Calorie Snack Options
Chef Gautam Kumar shares snacks that are low in calories and keep women satiated for longer periods:
- Jhal Muri: Mix 1 cup murmura, 2 tsp mustard oil, chopped onions and green chillies, a handful of soaked gram, a pinch of chilli powder, black salt, 1 tsp lemon juice, and roasted peanuts.
- Ghee-roasted makhana with salt and pepper: Dry roast makhana on low flame, then add salt, pepper, and ghee.
- Chana Chaat: Boil black gram, drain water, and add peanuts, chopped onions, tomatoes, green chillies, lemon juice, and coriander leaves.
- Hung curd dip with crackers: Add crushed garlic, parsley, black pepper, and salt to hung curd. Serve with rice crackers or breadsticks.
