Article cover. Gradient pastel pink and purple background with yellow undertones. Framed Title in the middle left: Tips to avoid excessive snacking between meals. @Nutrition by Maria Tikka. On the right there is a clock with several foods instead of numbers. A black flowewr is in the middle of the clock.
Nutrition Topics
August 4, 2022

5 easy tips to avoid excessive snacking between meals

By Maria Tikka ANutr, MMedSci
Advertisements

A sustainable calorie deficit is necessary for steady weight loss. Calories from extra snacking between meals can make it harder to maintain the energy deficit you need. The excess calories are not the only problem. Processed sugary snacks between meals can increase your appetite later in the day! The real question is:   

 Why do you have snack cravings when you are trying to lose weight?

  • The need for snacking could be a sign that your body needs time to adjust to different portions and healthy foods that were probably not a part of your diet.
  • Having more food cravings is normal if you have recently started exercising.
  • If you were used to frequent snacking, growing out of it needs time and patience. Stressing about it may trigger more cravings. Instead, you can focus on optimizing your main meals and building daily habits to help prevent mindless snacking.

If you feel the snacking problem is too intense, please consider discussing your concerns with a registered dietitian or qualified nutritionist. Your health is always the priority and there is no reason to do this alone!

Advertisements

Here are some tips to help you feel full and avoid snacking between meals: 

1. Add protein and fibre foods to your main meals.

Protein digestion stimulates hormones that reduce your appetite at the end of your meal and help you feel full for hours. There are many plant and animal-based protein foods so that you can find the right for you according to your dietary preferences.

  • Legumes (beans, lentils, peas, chickpeas), tofu, soy products, seitan and vegan protein powders are excellent plant protein sources. Bread and pasta, broccoli, cauliflower and mushrooms also have some protein.
  • All animal products (meats, dairy, eggs and seafood) are good protein sources. For your overall health, remember to prefer low-fat meat options (e.g. Poultry, reduced fat minced meat, low-fat dairy) and avoid processed or cured meat.

Eating soluble fibre foods has been linked to many health benefits and a reduced appetite in weight management:

  • Your gut bacteria digest soluble fibre. The result is the production of short-chained fatty acids that stimulate the creation of satiety signals. 
  • Meals with soluble fibre stay in your gut more time and help you feel full and reduce snacking between meals.
  • If you are not used to eating fibre foods, click here for all the tips you need!
Fruit and vegetables high in soluble fibre. @Nutrition by Maria Tikka. bananas, mangos, peeled apples, peeled pears, carrots, butternut squash, beetroot, swede
Eat fruit and vegetables high in soluble fibre to prevent snacking between meals!

2. Chew your food slowly.

Chewing for longer stimulates the production of hormones that make you feel full after your meal . It is also better for healthy digestion.

Advertisements

3. Avoid all fizzy drinks

You have probably already heard that “drinking your calories” with sugary fizzy drinks is not the healthiest option for weight loss. However, added sugar is not the only problem. Zero-calorie/sugar-free carbonated drinks and sparkling water are not a wise option either! Carbon dioxide in fizzy drinks may stimulate ghrelin production . Ghrelin is a hormone that makes you feel hungry. All fizzy drinks will make you feel hungry very soon and waiting for your next meal without having a snack will be challenging!

4. Enjoy your meal without distractions.

Have you noticed that after eating while watching TV you are hungry again after a couple of hours? That’s because you are not focused on your food and your brain “forgets” how much you have eaten. You may also eat faster and not chew your food properly while watching a show .

Advertisements

5. Keep yourself occupied between meals.

Boredom is a major snacking trigger when you are not working. Fill your free time with activities you love and keep your mind busy. If you can find activities that keep you away from the kitchen, that’s even better!

Some of the above tips will help you prevent snacking, while others may not. This is how weight management works in real life. Everyone is different and that’s ok!

Have you tried any of the tips to control snacking between meals? Leave a comment below with what works for you!

References

1.
Oats [Internet]. Coeliac UK. [cited 2020 Jul 10]. Available from: https://www.coeliac.org.uk/information-and-support/living-gluten-free/the-gluten-free-diet/about-gluten/oats/
1.
Jones AL. The Gluten-Free Diet: Fad or Necessity? Diabetes Spectr [Internet]. 2017 May [cited 2020 Jul 10];30(2):118–23. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5439366/
1.
What is Celiac Disease? [Internet]. Celiac Disease Foundation. [cited 2020 Jul 10]. Available from: https://celiac.org/about-celiac-disease/what-is-celiac-disease/
1.
Kupfer SS, Jabri B. Celiac Disease Pathophysiology. Gastrointest Endosc Clin N Am [Internet]. 2012 Oct [cited 2020 Jul 10];22(4). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3872820/
1.
Kagnoff MF. Celiac disease: pathogenesis of a model immunogenetic disease. J Clin Invest [Internet]. 2007 Jan 2 [cited 2020 Jul 10];117(1):41–9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1716218/
1.
Sams A, Hawks J. Celiac disease as a model for the evolution of multifactorial disease in humans. Hum Biol. 2014;86(1):19–36.
1.
Free-from moves mainstream [Internet]. Agriculture and Horticulture Development Board (AHDB). 2018. Available from: https://ahdb.org.uk/news/consumer-insight-free-from-moves-mainstream-2
1.
Gluten-Free Products Market Size, Share | Industry Report, 2027 [Internet]. [cited 2020 Jul 10]. Available from: https://www.grandviewresearch.com/industry-analysis/gluten-free-products-market
1.
Garcia-Mazcorro JF, Noratto G, Remes-Troche JM. The Effect of Gluten-Free Diet on Health and the Gut Microbiota Cannot Be Extrapolated from One Population to Others. Nutrients [Internet]. 2018 Oct 4 [cited 2020 Jul 10];10(10). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212913/
1.
De Palma G, Nadal I, Collado MC, Sanz Y. Effects of a gluten-free diet on gut microbiota and immune function in healthy adult human subjects. Br J Nutr. 2009 Oct;102(8):1154–60.
1.
Kim H, Demyen MF, Mathew J, Kothari N, Feurdean M, Ahlawat SK. Obesity, Metabolic Syndrome, and Cardiovascular Risk in Gluten-Free Followers Without Celiac Disease in the United States: Results from the National Health and Nutrition Examination Survey 2009–2014. Dig Dis Sci [Internet]. 2017 Sep 1 [cited 2020 Jul 10];62(9):2440–8. Available from: https://doi.org/10.1007/s10620-017-4583-1
1.
What is Gluten? [Internet]. Celiac Disease Foundation. [cited 2020 Jul 10]. Available from: https://celiac.org/gluten-free-living/what-is-gluten/
1.
Catassi C, Alaedini A, Bojarski C, Bonaz B, Bouma G, Carroccio A, et al. The Overlapping Area of Non-Celiac Gluten Sensitivity (NCGS) and Wheat-Sensitive Irritable Bowel Syndrome (IBS): An Update. Nutrients [Internet]. 2017 Nov [cited 2020 Jul 10];9(11):1268. Available from: https://www.mdpi.com/2072-6643/9/11/1268
1.
Lebwohl B, Cao Y, Zong G, Hu FB, Green PHR, Neugut AI, et al. Long term gluten consumption in adults without celiac disease and risk of coronary heart disease: prospective cohort study. BMJ [Internet]. 2017 May 2 [cited 2020 Jul 10];357. Available from: https://www.bmj.com/content/357/bmj.j1892
1.
Overview | Coeliac disease: recognition, assessment and management | Guidance | NICE [Internet]. [cited 2020 Jul 9]. Available from: https://www.nice.org.uk/guidance/ng20/
1.
Caio G, Volta U, Sapone A, Leffler DA, De Giorgio R, Catassi C, et al. Celiac disease: a comprehensive current review. BMC Medicine [Internet]. 2019 Jul 23 [cited 2020 Jul 9];17(1):142. Available from: https://doi.org/10.1186/s12916-019-1380-z
1.
Ehteshami M, Shakerhosseini R, Sedaghat F, Hedayati M, Eini-Zinab H, Hekmatdoost A. The Effect of Gluten Free Diet on Components of Metabolic Syndrome: A Randomized Clinical Trial. Asian Pac J Cancer Prev [Internet]. 2018 [cited 2020 Jul 9];19(10):2979–84. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6291063/
1.
Niland B, Cash BD. Health Benefits and Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease Patients. Gastroenterol Hepatol (N Y) [Internet]. 2018 Feb [cited 2020 Jul 9];14(2):82–91. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5866307/
1.
Diez-Sampedro A, Olenick M, Maltseva T, Flowers M. A Gluten-Free Diet, Not an Appropriate Choice without a Medical Diagnosis. J Nutr Metab [Internet]. 2019 Jul 1 [cited 2020 Jul 9];2019. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6636598/
1.
Prevention of vitamin D deficiency [Internet]. BJFM. [cited 2020 Jul 7]. Available from: https://www.bjfm.co.uk/prevention-of-vitamin-d-deficiency
1.
Gropper SS, Smith JL, Groff JL. Advanced nutrition and human metabolism [Internet]. 5th ed. Wadsworth Cengage Learning; 2009. 600 p. Available from: https://books.google.co.uk/books?id=rXSO9YLr72YC&printsec=frontcover&hl=el&source=gbs_ge_summary_r&cad=0#v=onepage&q&f=false
1.
Young MRI, Xiong Y. Influence of vitamin D on cancer risk and treatment: Why the variability? Trends Cancer Res [Internet]. 2018 [cited 2020 Jul 7];13:43–53. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6201256/
1.
Menon V, Kar SK, Suthar N, Nebhinani N. Vitamin D and Depression: A Critical Appraisal of the Evidence and Future Directions. Indian J Psychol Med [Internet]. 2020 Jan 6 [cited 2020 Jul 7];42(1):11–21. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970300/
1.
Vanherwegen A-S, Gysemans C, Mathieu C. Vitamin D endocrinology on the cross-road between immunity and metabolism. Mol Cell Endocrinol. 2017 15;453:52–67.
1.
Umar M, Sastry KS, Chouchane AI. Role of Vitamin D Beyond the Skeletal Function: A Review of the Molecular and Clinical Studies. International Journal of Molecular Sciences [Internet]. 2018 Jun [cited 2020 Jul 7];19(6):1618. Available from: https://www.mdpi.com/1422-0067/19/6/1618
1.
SACN vitamin D and health report [Internet]. GOV.UK. [cited 2020 Jul 7]. Available from: https://www.gov.uk/government/publications/sacn-vitamin-d-and-health-report
1.
Vitamins and minerals - Vitamin D [Internet]. nhs.uk. 2017 [cited 2020 Jul 7]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
1.
Lanham-New SA, Webb AR, Cashman KD, Buttriss JL, Fallowfield JL, Masud T, et al. Vitamin D and SARS-CoV-2 virus/COVID-19 disease. BMJ Nutrition, Prevention & Health [Internet]. 2020 May 13 [cited 2020 Jul 6];bmjnph. Available from: https://nutrition.bmj.com/content/early/2020/06/09/bmjnph-2020-000089
1.
Sassi F, Tamone C, D’Amelio P. Vitamin D: Nutrient, Hormone, and Immunomodulator. Nutrients [Internet]. 2018 Nov 3 [cited 2020 Jul 6];10(11). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266123/
1.
Armah SM, Boy E, Chen D, Candal P, Reddy MB. Regular Consumption of a High-Phytate Diet Reduces the Inhibitory Effect of Phytate on Nonheme-Iron Absorption in Women with Suboptimal Iron Stores. J Nutr. 2015 Aug;145(8):1735–9.
1.
Al Hasan SM, Hassan M, Saha S, Islam M, Billah M, Islam S. Dietary phytate intake inhibits the bioavailability of iron and calcium in the diets of pregnant women in rural Bangladesh: a cross-sectional study. BMC Nutrition [Internet]. 2016 Apr 21 [cited 2020 Jul 1];2(1):24. Available from: https://doi.org/10.1186/s40795-016-0064-8
1.
Beck KL, Conlon CA, Kruger R, Coad J. Dietary Determinants of and Possible Solutions to Iron Deficiency for Young Women Living in Industrialized Countries: A Review. Nutrients [Internet]. 2014 Sep 19 [cited 2020 Jul 1];6(9):3747–76. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4179187/
1.
Lönnerdal B. Calcium and iron absorption--mechanisms and public health relevance. Int J Vitam Nutr Res. 2010 Oct;80(4–5):293–9.
1.
Miller JL. Iron Deficiency Anemia: A Common and Curable Disease. Cold Spring Harb Perspect Med [Internet]. 2013 Jul [cited 2020 Jul 1];3(7). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3685880/
1.
Geissler C, Powers H. Human Nutrition [Internet]. 12th ed. Churchill Livingstone; 2010. 792 p. Available from: https://www.elsevier.com/books/human-nutrition/geissler/978-0-7020-3118-2
1.
1.
In.
1.
Geissler C, Powers H. Human Nutrition - 12th Edition [Internet]. [cited 2020 Jul 1]. Available from: https://www.elsevier.com/books/human-nutrition/geissler/978-0-7020-3118-2
1.
FNDDS DOWNLOAD DATABASES : USDA ARS [Internet]. [cited 2020 Jul 1]. Available from: https://www.ars.usda.gov/northeast-area/beltsville-md-bhnrc/beltsville-human-nutrition-research-center/food-surveys-research-group/docs/fndds-download-databases/
1.
Mann J, Truswell AS. Essentials of HumanNutrition [Internet]. Second. OXFORD UNIVERSITY PRESS; 2002. Available from: http://ssu.ac.ir/cms/fileadmin/user_upload/Mtahghighat/taghzie_imani/book/Essentials%20of%20Human%20Nutrition.pdf
1.
SACN Iron and Health Report [Internet]. GOV.UK. [cited 2020 Jul 1]. Available from: https://www.gov.uk/government/publications/sacn-iron-and-health-report
1.
WHO | Micronutrient deficiencies [Internet]. WHO. [cited 2020 Jul 1]. Available from: http://www.who.int/nutrition/topics/ida/en/
1.
Chambers ES, Preston T, Frost G, Morrison DJ. Role of Gut Microbiota-Generated Short-Chain Fatty Acids in Metabolic and Cardiovascular Health. Curr Nutr Rep [Internet]. 2018 [cited 2020 Jun 28];7(4):198–206. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6244749/
1.
Slavin J, Green H. Dietary fibre and satiety. Nutrition Bulletin [Internet]. 2007 [cited 2020 Jun 28];32(s1):32–42. Available from: https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-3010.2007.00603.x
1.
Saltiel AR, Kahn CR. Insulin signalling and the regulation of glucose and lipid metabolism. Nature [Internet]. 2001 Dec [cited 2020 Jun 27];414(6865):799–806. Available from: https://www.nature.com/articles/414799a
1.
Poulsen SK, Due A, Jordy AB, Kiens B, Stark KD, Stender S, et al. Health effect of the New Nordic Diet in adults with increased waist circumference: a 6-mo randomized controlled trial. Am J Clin Nutr [Internet]. 2014 Jan 1 [cited 2020 Jun 27];99(1):35–45. Available from: https://academic.oup.com/ajcn/article/99/1/35/4577343
1.
Ledikwe JH, Rolls BJ, Smiciklas-Wright H, Mitchell DC, Ard JD, Champagne C, et al. Reductions in dietary energy density are associated with weight loss in overweight and obese participants in the PREMIER trial. Am J Clin Nutr [Internet]. 2007 May 1 [cited 2020 Jun 27];85(5):1212–21. Available from: https://academic.oup.com/ajcn/article/85/5/1212/4754403
1.
Pauline K-B, Rimm EB. Whole grain consumption and weight gain: a review of the epidemiological evidence, potential mechanisms and opportunities for future research. Proceedings of the Nutrition Society [Internet]. 2003 Feb [cited 2020 Jun 27];62(1):25–9. Available from: https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/whole-grain-consumption-and-weight-gain-a-review-of-the-epidemiological-evidence-potential-mechanisms-and-opportunities-for-future-research/8611B1F76241BB44A24B6F8A3314925D
1.
Jovanovski E, Mazhar N, Komishon A, Khayyat R, Li D, Blanco Mejia S, et al. Can dietary viscous fiber affect body weight independently of an energy-restrictive diet? A systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr [Internet]. 2020 Feb 1 [cited 2020 Jun 27];111(2):471–85. Available from: https://academic.oup.com/ajcn/article/111/2/471/5695296
1.
Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr [Internet]. 2019 Oct 1 [cited 2020 Jun 27];149(10):1742–8. Available from: https://academic.oup.com/jn/article/149/10/1742/5512578
Summary
5 easy tips to avoid excessive snacking between meals
Article Name
5 easy tips to avoid excessive snacking between meals
Description
Are you snacking between meals too often?Here are five tips from a nutritionist to help you break this habit and stick to your meal plan!
Author
Tagshealthier lifestyle tips nutrition science weight management

About The Author

My name is Maria Tikka. I am a Registered Associate Nutritionist and a biologist. I post about nutrition topics, healthy lifestyle tips, weight management advice and healthy recipes!

2 thoughts on “5 easy tips to avoid excessive snacking between meals”

Comments are closed.