A common pitfall for many looking to lose weight or simply maintain a healthy diet, can be the temptation to snack between meals. Snacking outside of well-balanced meals (containing sufficient carbohydrates, fat and protein) can easily increase your calorie intake without adding any nutritional value to your diet. 

For some people, healthy snacks are necessary to reach their daily requirement of nutrients, if they struggle to eat enough between breakfast, lunch and dinner. However, for most people this is not the case and the focus should be on consuming an adequate portion size of a balanced meal, 3 times a day.

If you think that snacking is an issue for you or are struggling to lose weight, here are some tips to help break this cycle!

Consistent routine for meals

Having a consistent mealtime routine can be really difficult for people, especially when they have a busy schedule. However, research has shown the benefits of sticking to a structured plan when it comes to mealtimes. Having your meals spread evenly throughout the day at a set time (example: 8am, 1pm, 7pm) means that each meal will sustain you until the next, and you won’t end up hungry by leaving a large gap between meals. Therefore you are less likely to snack. Furthermore, overtime your body will start to recognise the pattern and its hunger signals, and train itself to be hungry at mealtimes as it knows food is on the way, rather than craving snacks between meals!

Make sure you’re eating enough at mealtimes

Sometimes the reason people turn to snacking outside meals, is because they're not consuming enough calories during mealtimes, leading to them feeling hungry. To prevent this, have a look at what you’re consuming for breakfast, lunch, and dinner and ensure the portion sizes are adequate for your age, gender, and activity level. Some signs that you are eating the correct amount at mealtimes are, you are hungry before your next meal, meaning you are ready to eat! After eating you should feel moderately full, but not so full that you are uncomfortable.

Source of protein with every meal

It's a good idea to have a source of protein with every meal, firstly to help reach your protein requirements! But it also helps with satiety - meaning you will feel fuller for longer, helping prevent the need for snacking.

Take your time while eating

While eating you should take time to eat the portion of food, enjoying the textures and flavours. It should take approximately 20 mins to eat a main meal. Taking your time while eating is important, as it gives your body time to react to the food, causing your brain to signal the feeling of fullness. Taking the time to appreciate your meal makes you more aware of your fullness signals and less likely to overeat in that sitting.

Make sure you are hydrated

Sometimes the body's cues for thirst can be mistaken for hunger. To prevent this ensure you’re drinking approximately 8 cups of water a day. A good way to do this is to have water with every meal, or have a useful refillable water bottle by your side throughout the day!

Avoid having snack foods at home

This tip is easier said than done…however if there aren’t snacks in the house they’re harder to access. One way of trying this, is to make sure when doing your food shop you are full and not hungry! Doing a food shop while hungry inevitably leads to buying snacks.

How can GourmetFuel Help?

If you are unsure if you are eating the correct amount of calories at mealtimes, you can book a consultation with one of our nutritionist who can discuss your individual needs here: Nutrition Consultation

• - balancedmeals
• - healthysnacking
• - nowtobehealthy