Planning Meals: Stop Snacking, Start Dieting

Snacking between meals can be an obstacle to weight loss and can lead to unhealthy eating habits. Eating triggers the release of insulin, which promotes fat storage, and can cause blood sugar fluctuations and spikes in insulin, which are the leading causes of food cravings. Hunger is also easily confused with thirst, so drinking a glass of water may help curb cravings. Eating nutrient-dense meals with plenty of healthy fats can help reduce snacking and cravings by leaving you feeling satisfied.

Drink water to curb cravings

Drinking water can be an effective way to curb cravings and stop snacking between meals. Hunger is often confused with thirst, so if you feel the urge to snack between meals, try drinking a glass of water instead. You may find that your craving subsides.

Drinking water can also help to reduce the amount of food you eat during meals. A study published in the *Journal of the American College of Nutrition* found that drinking water before a meal reduced the amount of food consumed during the meal.

In addition to drinking water, there are several other strategies you can use to stop snacking between meals. Eating regular, nutrient-dense meals that offer plenty of healthy fats can help meet daily caloric needs and leave you feeling satisfied, reducing cravings and snacking. Protein-rich foods, such as turkey or chicken breast, cheese, or peanut butter, can also help keep you feeling fuller for longer.

Limiting carbohydrate intake can also help to reduce cravings. Carbohydrate-rich snacks, such as rice cakes, grain crackers, cookies, cereal bars, and even fresh fruits, have a high glycemic index (GI), which can cause blood sugar and insulin spikes. These spikes are linked to poor metabolic health and weight gain. Instead, opt for a low-carb diet, such as Healthy Keto®, to keep blood sugar and insulin levels balanced while still obtaining enough calories and nutrients.

Eat protein-rich foods

Eating protein-rich foods is a great way to stop snacking between meals. Protein keeps you feeling fuller for longer, so adding more protein-rich foods to your meals can help to reduce cravings. Try adding foods such as turkey or chicken breast, cheese, or peanut butter to your meals.

Protein-rich foods are an important part of a balanced diet and can help to promote weight loss. They help to keep your blood sugar levels steady, which reduces cravings and promotes fat burning. A diet that is high in carbohydrates, on the other hand, can cause blood sugar and insulin spikes, which are linked to poor metabolic health and weight gain.

It is important to make sure that you are getting enough protein at each meal. This will help you to feel satisfied and reduce the urge to snack. You can also try adding some healthy fats to your meals, as these can also help to keep you feeling full.

If you are trying to cut down on snacking, it is a good idea to avoid purchasing unhealthy snacks. This will help to prevent temptation and make it easier to stick to your diet.

Avoid high-carb snacks

To stop snacking in between meals, it is recommended to eat larger meals that are nutrient-dense and offer plenty of healthy fats, as this will leave you feeling satisfied and reduce cravings. You can also try drinking a glass of water when you feel the urge to snack, as hunger is often confused with thirst.

To avoid high-carb snacks, it is important to understand that carbohydrates are not inherently bad for you. In fact, many nutrient-dense, fibre-rich foods are high in carbohydrates and can be very good for your health. However, it is best to focus on consuming complex carbohydrates, such as whole grain bread, pasta, rice, and oats, rather than simple carbohydrates like sugar and white flour. These complex carbohydrates provide your body with a steady source of energy and can help you feel fuller for longer.

Some high-carb snacks to avoid include rice cakes, grain crackers, cookies, cereal bars, and even fresh fruits, as these have a high glycemic index (GI) and can cause blood sugar and insulin spikes. Instead, opt for snacks that are high in protein and healthy fats, such as nuts, seeds, and nut butters. These will keep you feeling fuller for longer and help stabilise your blood sugar levels.

It is also important to be mindful of hidden carbohydrates, such as those found in canned fruits, which are often packed in heavy syrup, adding unnecessary sugar and carbohydrates. Frozen fruit is a better alternative, as it typically has no added syrup or juice. Similarly, bagels may seem like a healthier option than doughnuts, but they actually contain more carbohydrates.

Finally, be cautious of packaged snacks that are marketed as "high-carb" or "carb-loading". While these may be convenient and provide a quick energy boost, they often lack micronutrients and are high in simple carbohydrates, which can lead to blood sugar spikes and cravings.

Eat nutrient-dense meals

Eating nutrient-dense meals is a great way to stop snacking in between meals. Consuming regular meals that are rich in nutrients and healthy fats helps meet daily caloric needs and can leave you feeling satisfied, reducing snacking and cravings.

A study published in the Journal of the American College of Nutrition found that eating fewer larger meals increased the thermic effect of food (TEF), which refers to the body’s metabolic rate after a meal, compared to frequent small meals. Dr. Berg explains that “It’s much better to consume a few large meals than many small meals throughout the day. Snacking will constantly spike insulin, lower your blood sugar levels, and leave you feeling hungry”.

Nutrient-dense meals are meals that contain a variety of nutrients, including protein, healthy fats, and complex carbohydrates. These types of meals provide the body with the energy and nutrients it needs to function optimally. They also help to regulate blood sugar levels and promote a healthy metabolism.

To create nutrient-dense meals, focus on including a variety of whole foods, such as lean proteins, healthy fats, complex carbohydrates, and plenty of fruits and vegetables. Here are some examples:

• Lean proteins: Chicken breast, turkey breast, fish, lentils, and beans are great sources of lean protein that can help keep you feeling full and satisfied.
• Healthy fats: Avocados, nuts, seeds, olive oil, and coconut oil are excellent sources of healthy fats that provide essential fatty acids and help promote satiety.
• Complex carbohydrates: Quinoa, brown rice, oats, and sweet potatoes are complex carbohydrates that provide sustained energy and help regulate blood sugar levels.
• Fruits and vegetables: Aim to include a variety of colourful fruits and vegetables in your meals to provide your body with essential vitamins, minerals, and antioxidants.

By incorporating these nutrient-dense foods into your meals, you can help reduce cravings and snacking in between meals.

Avoid constant eating

Constant eating can worsen hunger sensations and won't increase calorie burning. Eating when you're not hungry can lead to unintended weight gain and obesity, which increases the risk of type 2 diabetes, cardiovascular disease, high blood pressure, and stroke.

To avoid constant eating, try drinking a glass of water when you feel the urge to snack. Hunger is easily confused with thirst, so you may find that your craving subsides.

You can also add more protein-rich foods to your meals, such as turkey or chicken breast, cheese or peanut butter. Protein keeps you fuller for longer.

It's also a good idea to avoid purchasing unhealthy snacks to prevent temptation. Carbohydrate-rich snacks such as rice cakes, grain crackers, cookies, cereal bars, and even fresh fruits have a high glycemic index (GI), which indicates that these foods can cause blood sugar and insulin spikes. These spikes are linked to poor metabolic health and weight gain.

Instead, try to consume regular meals that are nutrient-dense and offer plenty of healthy fats. This will help you meet your daily caloric needs and leave you feeling satisfied, reducing snacking and cravings.

Frequently asked questions