Myth 3: Healthy snacks are a must.
Not in the morning. A 2011 Journal of the American Dietetic Association study found that dieters who didn’t snack between breakfast and lunch lost nearly 5 percent more weight (an average of 7 1/2 more pounds) over a year than morning snackers. Since breakfast and lunch can be only a few hours apart, researchers suspect that most a.m. snacks are fueled out of habit rather than hunger—and generally amount to mindless eating.
A smarter strategy: Skip the morning snack, unless you have to go more than four hours until lunch. Choose a snack that’s satisfying: one that includes protein, fiber-rich carbs and a little fat, such as an apple with peanut or almond butter or a corn tortilla with a slice of low-fat cheese.
Related: Try one our 100-Calorie Snacks if hunger strikes in the afternoon.