Why is snacking bad

But some studies show that snacking can lead to weight gain. Simply being aware of these factors can help reduce the chances of snack overload. Use mindfulness strategies such as being intentional about snack choices, savoring small bites and chewing thoroughly, eating slowly, and using the senses to fully appreciate the colors, textures, and tastes of snacks. The concept of meal planning can be applied to snacks. Take the time to incorporate snack planning to ensure that snacks work for you, not against you.

Follow these simple steps and ask yourself:. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

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Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. Along with the ubiquity of snacks in our food environment , marketing may also play a role. The most popular reasons for snacking were hunger or thirst, to be eaten as a sweet or salty treat, and because snack foods were easily available.

During the COVID pandemic, more people under the age of 35 and parents with children under 18 years have reported snacking more than usual. Why do I snack so much? In other words, people tend to eat more of a snack food simply because of the larger size of the package. Snack portion sizes can be misleading. For example, in one study, men with excess weight who ate a calorie snack 2 hours after breakfast ended up eating only fewer calories at lunch 9. In another controlled study, lean men ate either three high-protein, high-fat, or high-carb snacks for six days However, studies have also shown that snacking can help reduce hunger 11 , 12 , In one study, men eating a high-protein, high-fiber snack bar had lower levels of the hunger hormone ghrelin and higher levels of the fullness hormone GLP They also took in an average of fewer calories per day Another study in 44 women with obesity or excess weight noted that a bedtime snack high in protein or carbs led to decreased hunger and greater feelings of fullness the next morning.

However, insulin levels were also higher Most research indicates that snacking between meals does not affect weight 14 , Still, a few studies suggest that eating protein-rich, high-fiber snacks can help you lose weight 16 , For example, a study in 17 people with diabetes reported that munching on snacks high in protein and slow-digesting carbs resulted in an average weight loss of 2.

On the other hand, some studies in people with obesity or normal weight found that snacking may lead to slower weight loss or even weight gain 18 , They experienced a significant increase in liver and belly fat A study in 11 lean women revealed that consuming a calorie snack at p. The mixed results suggest that weight responses to snacking probably vary by individual and time of day.

Mixed study results imply that weight and appetite responses to snacking vary by individual, as well as the time of day. In fact, a study in people with type 2 diabetes found that eating only two large meals per day resulted in lower fasting blood sugar levels, better insulin sensitivity, and greater weight loss than eating six times per day Other studies have reported no difference in blood sugar levels when the same amount of food was consumed as meals or meals plus snacks 16 , Of course, the type of snack and amount consumed are the main factors that affect blood sugar levels.

Lower-carb, higher-fiber snacks have consistently demonstrated a more favorable effect on blood sugar and insulin levels than high-carb snacks in people with and without diabetes 12 , 22 , 23 , In addition, snacks with a high protein content may improve blood sugar control 25 , In a study in 20 healthy men, eating a high-protein, lower-carb dairy snack led to lower blood sugar levels before the next meal, compared with higher-carb dairy snacks or orange juice Eating high-protein or high-fiber snacks raises blood sugar levels less than consuming high-carb snacks.

Snacking may not be good for everyone, but it can definitely help some people avoid becoming ravenously hungry.

When you go too long without eating, you may become so hungry that you end up eating many more calories than you need. Snacking can help keep your hunger levels on an even keel, especially on days when your meals are spaced further apart. Eating a snack is better than letting yourself become ravenously hungry. If you are in the line of work that requires a lot of physical activity, or if you are an athlete, or pregnant, it is even more important to get your day started with a hearty breakfast.

I always go lighter at dinner time with a colorful salad or some zucchini noodles try to avoid slower digesting foods like protein. Be sure to finish dinner at least 3 hours before going to sleep this is a MUST! Your body requires the fewest calories when sleeping, so the last thing you want to do is have a heavy dinner loaded with slow digesting protein right before bed. Focusing on 3 meals instead of eating every couple of hours accomplishes a few important things in your body.

The main focus of this way of eating is to keep your sugar and insulin levels low. First and foremost, your body moves from burning sugar as its primary fuel source which is a dirty burn , to burning fat instead which is ideal.

This resetting or transition can take anywhere from a few weeks upwards to a few months, but once there, your insulin levels will remain at bay and your body will turn into a fat burning machine! The quality of your foods is very important during this time. Avoiding sugar and grains is crucial because again, your primary goal is to keep your insulin levels stable so that your body can become a fat-burner.

Aim for alkaline foods loaded with dark green leafy vegetables , and I always try to eat a nice rainbow salad twice a day, sometimes even for breakfast. When I look at my plate, its primarily consists of dark green leafy vegetables and healthy fats, moderate protein, and little to no carbs. Protein should be a necessary part of your daily diet, but much less than what most people are currently doing. For example, research shows that excess animal protein is linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers.

People who ate the highest levels of red meat died the youngest, most often from colon cancer and cardiovascular diseases. In addition, when you consume protein in excess, your body will convert it to glucose and store it as fat , just like it does as if you ate sugar or grains.

If you are going to eat animal based proteins, opt for proteins rich in Omega 3 Fatty Acids like wild caught salmon , walleye, sardines, and anchovies.