I Can’t Stop Snacking

With some of us stuck at home bored or indoors at work, overwhelmed, and in close proximity to the a kitchen or fast food, snack attacks were bound to happen. Are we surprised?
Snacking is not always a problem. Yes, intermittent fasting is great and works, and snacking is widely maligned in the ancestral health world at large.

There's no denying that some folks make significant health gains when they start eating less frequently. At the same time, the empirical evidence for or against snacking is decidedly mixed.

Some studies show that frequent small meals or snacks impair weight loss, glycemic control, appetite regulation, and various health markers. Others find that snacking is neutral or even beneficial for these same parameters.

If you're stuck snacking, here are a few things to consider:

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1. Set Up Your Environment for Success

The lowest of the low-hanging fruit is to get rid of the snack foods in your environment. “Snack foods,” such as the ones you have a hard time avoiding even when you’re not hungry. The ones you eat out of boredom or that you consume mindlessly. Foods that make you ask, “Why am I still eating this?” even as you keep putting more in your mouth.

This can be challenging when you live with people who aren’t on board with your way of eating. Family members and roommates might say they’re supportive. When the rubber meets the road, and you try to throw away all the chips, suddenly they’re less enthusiastic. If you can’t get rid of unsupportive foods, the next best thing is getting them out of sight.

If snack foods mysteriously end up in your cart when you grocery shop, take advantage of online grocery shopping and curbside pick-up. You’re less likely to impulse buy this way. Try not to shop when you’re hungry or feeling emotionally vulnerable.

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2. Practice Mindful Snacking

At its core, mindful eating is about tuning in to what you eat. As with any mindfulness practice, the goal is non-judgmental awareness. When you eat mindfully, you pay attention to the tastes and aromas of your food, the pleasure (or lack thereof) you’re deriving in the moment, and sensations of fullness. These observations help you choose foods that make you feel good and eat the appropriate amount of food for your body.

Maybe you are just a little hungry. In that case, enjoy the trail mix without judgment and without distraction.

Step away from work and give yourself a few minutes to focus on eating. Savor your snack, then stop when you’ve had enough. But if you’re not, what do you need to fill the void that you were going to try to fill with snacks?

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3. Restructure Your Meals

If you’re frequently hungry between meals, chances are that you’re simply not eating enough at mealtime. Folks who practice intermittent fasting may be especially susceptible to undereating.

Meal frequency (how many meals?) and meal timing (when do you eat them?) both matter for health, but neither matter as much as eating enough nutrient-dense foods.

Likewise, if you’re delaying your first meal until you’re completely famished, you might be digging yourself into a hunger hole you can’t get out of no matter how much you eat later in the day.

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4. Choose Supportive Snacks

If you’re going to snack, opt for your typical Primal fare as opposed to “snack foods.” Based on the studies that found snacking to be beneficial, it’s best to snack on whole foods instead of hyper-processed foods, no surprise there, and include some protein or fiber for satiety.

Primal-friendly grab-and-go options include:

• Beef jerky
  
• Nuts
• Greek yogurt
• Full-fat cottage cheese
  
• Hard-boiled eggs
• Avocado
• Veggies and dip

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5. Try “Movement Snacking”

Before you grab a snack, try moving your body for a few minutes. A short exercise break can dampen cravings and distract you if you’re feeling snacky out of boredom or malaise. If you still want a snack after you finish, hey, at least you got a short workout in.

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6. Take a Nap

You may just not sleep enough. Sleep deprivation increases the desire to snack. And, when you’re tired, you’re less likely to gravitate towards those supportive snack options listed above. You’re going to be drawn toward more energy-dense, carbohydrate-rich foods.