The Truth About Snacking: Part 1

If you struggle with food noise and feel constantly hungry between meals, you aren't alone. Eating between meals has become normalised, and while snacking itself isn't bad for us, what, when and why we snack can quietly contribute to weight gain and a higher intake of ultra-processed foods.

Snack foods are often ultra-processed, energy dense and easy to consume quickly, which makes it easy to underestimate total intake across the day. As a result, they may be less filling than more nutrient-dense foods, making it easier to eat more without feeling satisfied.

How might less snacking affect my weight?

If you are struggling to lose or maintain weight, reducing snacking can be a useful strategy, but only when meals are properly balanced with enough protein, fibre, healthy fats and essential micronutrients.

When people try to lose weight, they often cut calories at their main meals. If we consistently eat too little, the body can respond by increasing hunger and food cravings as it tries to restore energy balance. At that point, weight loss is no longer just about calorie deficit. It becomes a constant battle between physiology and willpower, and that is a battle most people cannot sustain.

In short, skipping snacks while under-eating at meals often backfires, leading to stronger cravings later in the day.

The goal isn't restriction, but ensuring the body is properly nourished at mealtimes. When meals provide enough nourishment, we see greater satiety, steadier energy, a more regulated appetite and fewer cravings. While this can feel counter intuitive at first, weight loss and long term weight maintenance become far easier when this approach is followed.

Why do we feel hungry between meals?

There are several reasons we may feel hungry between meals. Sometimes we simply haven't eaten enough at our previous meal. Other times, the meal may have lacked enough protein or fibre to keep us satisfied, or may have been made up largely of rapidly digested carbohydrates.

• Not enough food Many people regularly under eat at meals, then berate themselves when hunger takes over. This can bring feelings of guilt, but in reality, it isn't a willpower issue. It may simply be a sign that the body needs more food. Eating enough at mealtimes is the first step towards feeling satisfied between meals. This means including a good balance of protein, fibre, healthy fats and nutrient-dense foods, rather than simply trying to eat less.
  

• Not enough protein or fibre Protein and fibre are particularly important for keeping us satisfied. They slow digestion and support the release of appetite-regulating signals, helping us stay fuller between meals. A useful starting point is to include a good source of protein at each meal and aim for around 30g of fibre across the day. Meeting these targets means eating a sufficient variety and amount of nutrient-dense foods across the day.

• Rapidly digested carbohydrates and blood sugar fluctuations Blood sugar fluctuations can also influence how hungry and energised we feel. Meals built mainly around rapidly digested carbohydrates can lead to a quicker rise and fall in blood glucose, which for some people can be followed by renewed hunger or cravings. Combining carbohydrates with protein, fibre and healthy fats can slow digestion and provide a steadier release of energy, helping us stay satisfied for longer.