How to Stop Snacking between Meals – Comprehensive Guide

Mindless snacking is a common habit for those who are stressed, bored, or socializing with friends and family. 

However, constant snacking can lead to weight gain, fatigue, digestive problems, and metabolic health issues, including insulin resistance and diabetes. 

Discover how to stop snacking between meals and learn why a high-carb diet is a leading cause of cravings.

Is snacking healthy?

Regular snacks are often recommended to manage hunger throughout the day. Snacking is also suggested to prevent the binge-restrict cycle, in which dieters overeat after extended periods of not eating. 

However, snacking between meals can promote unhealthy eating habits and lead to blood sugar fluctuations and rapid spikes in insulin, the leading causes of food cravings. 

Eating triggers the release of insulin, a hormone that signals muscle and liver cells to absorb blood sugar. In addition to regulating blood sugar levels, insulin promotes fat storage, which explains why regularly snacking, even healthy and nutritious snacks, can cause weight gain. 

Regular insulin release is also linked to fatigue and cravings, creating a vicious cycle of snacking, weight gain, and more cravings.  

Popular diet culture also promotes six small meals and healthy snacks to boost metabolism and weight loss. However, constant eating has been shown to worsen hunger sensations and won’t increase calorie burning. 

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.

“It’s much better to consume a few large meals than many small meals throughout the day,” explains Dr. Berg. “Snacking will constantly spike insulin, lower your blood sugar levels, and leave you feeling hungry.”

Health consequences of snacking

Eating when you don’t feel hungry can lead to unintended weight gain and obesity, which increases the risk of type 2 diabetes, cardiovascular disease, high blood pressure, and stroke. 

Constant snacking or grazing also stops the migrating motor complex (MMC), which is the process that carries digested food through the gastrointestinal (GI) tract. 

MMC processes are active during fasting and are stalled by eating food, meaning snacking can lead to slower digestive processes, abdominal pain, and other gastrointestinal symptoms.   

Undigested food in the GI tract can ferment in the small bowel, leading to an overgrowth of potentially harmful bacteria. This is also known as small intestinal bacterial overgrowth (SIBO), associated with malabsorption, bloating, and gas.

Additionally, snacking, especially sugary and carbohydrate-rich foods, causes immediate blood sugar spikes, which triggers insulin release to regulate blood sugar levels. 

Persistently elevated insulin levels can increase the risk of insulin resistance, a metabolic imbalance caused by the loss of cellular sensitivity to insulin signaling. This can lead to poor blood sugar control and consistently high blood glucose levels. 

Insulin resistance is a leading risk factor for the development of obesity, diabetes, and non-alcoholic fatty liver disease (NAFLD), among other health issues. 

Watch the video below to learn more about how to break a snacking habit. 

Causes of cravings

Poor blood sugar control and insulin resistance, typically linked to a high-carb diet and frequent snacking, are one of the primary causes of sugar cravings. 

Stress is also a common cause of hunger and cravings. Cortisol, the body’s primary stress hormone, raises blood glucose levels to provide energy to sustain the body during periods of stress. 

However, chronic stress can lead to persistently elevated blood sugar levels, leading to a constant release of insulin. This can trigger significant blood sugar fluctuations and explains why stress is a common trigger of impulse eating.

Additionally, skipping meals or inadequate food intake during the day may not satisfy the body’s energy requirements and can promote late-night snacking. 

In contrast, consuming regular meals that are nutrient-dense and offer plenty of healthy fats helps meet daily caloric needs and can leave you feeling satisfied, which helps reduce snacking and cravings. 

A diet high in processed foods can cause nutritional deficiencies, which may induce cravings as the body attempts to replenish vitamins or minerals. 

Moreover, those who regularly choose hyper-palatable foods such as sugary snacks or fast food may experience stronger cravings due to the addictive nature of these foods.

How to stop snacking: 9 tips

Whether it's late-night snacking or stress eating, excessive snacking can hinder weight loss, reduce your sensitivity to hunger cues, and increase your risk of insulin resistance and diabetes.  

Here are nine tips to stop snacking between meals.

1. Eat when you’re hungry

Eating when you’re not hungry, such as while watching TV, can cause blood sugar fluctuations, leading to energy crashes and cravings. 

Boredom eating can also promote weight gain and increase the risk of obesity-related diseases, including NAFLD, diabetes, and insulin resistance.

Consuming nutritious meals rich in healthy fats promotes satiety and helps achieve more extended fasting periods without the need to snack.  

Intermittent fasting is an excellent strategy to stop a snack habit. Metabolic and hormonal changes triggered by prolonged caloric restriction have been found to significantly reduce cravings and hunger sensations.   

A study published in the Journal of the Academy of Nutrition and Dietetics found that fasting reduces insulin release and promotes fat burning, resulting in significant weight loss in obese individuals.   

2. Reduce carbohydrate intake

Carbohydrate-rich snacks such as rice cakes, grain crackers, cookies, cereal bars, and even fresh fruits have a high glycemic index (GI). A high GI indicates that these foods can cause blood sugar and insulin spikes, which are linked to poor metabolic health and weight gain. 

Limiting carbohydrate intake intake promotes steady blood sugar and insulin levels, which reduces cravings and promotes fat burning. 

A nutritious low-carb diet such as Healthy Keto® is an ideal meal plan to obtain enough calories and adequate nutrients while keeping blood sugar and insulin levels balanced. 

3. Avoid junk food

Avoid purchasing unhealthy snacks to prevent temptation. Junk food is typically devoid of essential nutrients, packed with refined carbs and sugars, and designed to be highly addictive.   

In addition, many junk food brands advertise products as nutritious snack food. This misleads consumers into believing they are making a healthy choice when, in fact, these foods exacerbate an endless cycle of snacking and cravings. 

4. Avoid specific environments

Asking your peers not to snack in front of you or bring junk food into the house can limit exposure to potential triggers. 

Research published in Appetite found that people eat more in social settings, which explains why being surrounded by friends and family who graze can make it difficult to resist snacking. 

5. Follow a nutritious high-fat diet

Limiting carbs and obtaining the majority of calories from healthy fat can help improve insulin resistance and promote metabolic health linked to fewer cravings. 

Healthy Keto is a dietary approach that emphasizes whole, nutrient-dense foods while minimizing processed carbohydrates. This leads to more stable energy levels and decreased cravings for sugary or high-carb foods.

In addition, adding medium-chain triglycerides (MCT) oil to your coffee or taking pure beef tallow capsules can boost energy levels, thereby reducing hunger and cravings. 

6. Manage stress

Constant stress may cause emotional eating, leading to unintended weight gain and associated health problems.

A study published in Minerva Endocrinology found that “Stress is an important factor in the development of food addiction and may contribute to an increased risk of obesity and other metabolic diseases.” 

The study also found that stressed people prefer hyperpalatable, processed foods high in sugar and carbohydrates.

Using stress-reduction techniques such as exercise, getting enough sleep, or spending time in nature can help those using food as a coping mechanism.  

7. Increase fiber intake 

Vegetables such as Brussels sprouts, broccoli, cauliflower, chia seeds, and flaxseeds are rich sources of soluble fiber. 

This type of dietary fiber slows down digestive processes, which helps prevent blood sugar spikes after a meal and reduces the risk of cravings.

Research published in the European Journal of Endocrinology found that fiber intake helps manage appetite-regulating hormones, including ghrelin, which increases feelings of hunger.

8. Get quality sleep

In addition to consuming nutritious foods, getting adequate sleep plays a vital role in breaking a snack habit. 

Those who sleep less than seven hours per night may be more prone to snacking. Sleep deprivation has been linked to increased feelings due to hormonal imbalances and increased cortisol release. 

A study published in the Journal of Sleep Research found that sleep loss significantly increased ghrelin levels and appetite. Sleep deprivation also lowers the hormone leptin, which suppresses hunger and cravings.

9. Engage in activities

Snacking releases dopamine and activates the brain’s pleasure center, which explains why impulse eating can become habitual and may even lead to food addiction. 

Participating in an enjoyable hobby or physical activity can help manage snacking impulses by releasing endorphins and the feel-good hormone serotonin. This can help regulate depressive moods and stress-eating.   

Key takeaways

Learning how to stop snacking can be complex, especially for individuals who are stressed, bored, malnourished, or insulin-resistant. 

Luckily, there are various ways to reduce cravings, including practicing stress-reduction techniques, not buying junk food, and avoiding products advertised as healthy snack food.  

Additionally, following a nutritious high-fat diet, practicing intermittent fasting, and prioritizing restful sleep can promote metabolic health and curb cravings. 

FAQ

1. Why can't I stop myself from snacking? 

Stress, depression, and boredom commonly contribute to snacking urges. 

In addition, a diet high in carbohydrates can worsen snacking as sugar and carb-rich foods spike blood sugar and insulin levels and lead to blood sugar fluctuations. This can lead to energy crashes, typically triggering cravings for energy-dense snack foods.

2. How do I train my body to stop snacking?

Intermittent fasting can help train your body to stop snacking by preventing insulin spikes and blood sugar fluctuations that promote cravings. 

Limiting carbs and adding more healthy fat by following a nutritious high-fat diet such as Healthy Keto® promotes balanced blood sugar levels and helps you feel fuller for longer.

3. How do I get my mind off snacking?

Though it can be challenging to break snacking habits, not buying junk food and exercising can reduce exposure to snack foods and get your mind off eating. 

Getting out of the house, participating in a hobby, or asking friends and family not to snack around you can also limit opportunities for mindless snacking. 

4. Is keto good for cravings between meals?

Yes, keto can help reduce cravings by promoting balanced blood sugar and insulin levels.

Carbohydrates and sugar cause rapid insulin spikes, which can lead to cravings in as little as an hour after eating. Nutritious and balanced meals rich in healthy fats keep you feeling fuller for longer. This promotes healthier eating habits and helps stop cravings. 

5. Can intermittent fasting help me stop snacking?

Yes, intermittent fasting can help break a snack habit. Fasting promotes balanced insulin levels and helps prevent blood sugar fluctuations, which can stop cravings and snacking. 

However, eating inadequate amounts of fat during your eating window can leave you feeling hungry, making it more difficult to fast.

6. How can I reduce cravings while fasting?

Lowering carbohydrate intake and eating more healthy fats, such as olive oil, nut butter, cheese, or avocados, can help reduce cravings during your fasting periods. 

High-fat meals are more satiating and help you fast longer without reaching for a snack.

Sources

1. https://www.tandfonline.com/doi/full/10.1080/07315724.2018.1552544 

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/ 

3. https://www.sciencedirect.com/science/article/abs/pii/S0195666314004590?via%3Dihub 

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214609/ 

5. https://pubmed.ncbi.nlm.nih.gov/19369431/ 

6. https://pubmed.ncbi.nlm.nih.gov/18564298/