A Cup of Healthy Cereal After Dinner Helps Night Snackers Lose Weight

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Waller SM, Vander Wal JS, Klurfeld DM, et al.: Evening ready-to-eat cereal consumption contributes to weight management. J Am Coll Nutr 23:316-321, 2004.

What is the problem and what is known about it so far?

Eating snacks in the evening is a problem for many overweight and obese people. It is unknown how much the habit of snacking after dinner contributes to obesity.

Who was studied?

Overweight and obese adults 18 to 65 years of age, with a habit of snacking at night. A total of 58 adults (44 women and 14 men) completed the 4-week study.

How was the study done?

Researchers first screened participants by telephone. People who reported being night snackers were invited to a meeting, where they had a physical examination. People were eliminated for a variety of reasons, including being binge eaters or being anorexic.

The remaining people were randomly put into one of two groups: a "cereal" group and a "no-cereal" group. A registered dietitian reviewed the food pyramid with participants and explained that replacing high-calorie or high-fat after-dinner snacks with a healthy snack could be helpful.

The cereal group was told to eat 1 cup of cold cereal with 2/3 cup of low-fat milk, at least 90 minutes after dinner. They were given a selection of cereals to choose from. One cup of these cereals contained 100-135 calories, 2-6 grams of protein, less than 0.5 gram of fat, 23-32 grams of carbohydrate, and 1-1.5 grams of dietary fiber.

The no-cereal group was told to follow their normal eating routines.

Participants returned for visits in 2 weeks and in 4 weeks. For each visit, they were told to bring in notes of everything they ate for a 3-day period.

What did the researchers find?

People in the cereal group ate fewer calories after dinner. Those who followed the plan at least 5 days per week lost weight. The average weight loss for this group was 1.85 pounds.

What were the limitations of the study?

The sample size was small. Most participants didn't complete their 3-day diet records.

What are the implications of the study?

Simple changes in eating habits (like substituting healthy cereal for other snacks) can help people lose weight. Such changes can be used along with other strategies to reduce obesity.