Snack or not to snack?

Snacking, for the majority of people, is a key reason they put on weight. Period. Pandemic or no pandemic (even though pandemic did not help) snacking is a major saboteur when it comes to our healthy weight dreams.


Those of you who know me would know that I’m not a big fan of snacking. And here are my reasons why:

Reason no.1: We are taught by many to eat little but often

In my 15 years of nutritional practice and exploring this subject in detail ‘eating little but often’ strategy only wets the appetite and we end up eating six meals a day (three meals and three snacks).

Another thing I found was that people who eat little but often and don’t put on weight are already people who have cracked the code and know exactly how to eat. Good for them! But for the rest who are snacking and struggling with your weight – you have not cracked the formula. Not yet!

Reason no.2: We snack out of habit or due to emotional eating which has nothing to do with real hunger

So you ate that Cadburys chocolate bar because you got upset at work or you are ordering Chinese because it’s Friday - this doesn’t have anything to do with your nutrition needs. It’s your emotions and habits acting out.

We cannot push our emotions down with doughnuts. It doesn’t work that way - I talk a lot about this topic.

Reason no. 3: We snack due to the nutritional imbalances in our body

This is usually due to a lack of nutrients, chromium in particular. Chromium is a micro-mineral that regulates how our body utilises sugar and insulin. Having a good multivitamin with 200 micrograms of chromium can fix that easily.

Tip: Check your multivitamins to see if they contain chromium and how much?

Some stats for you: on average, we eat 200 calories of bad snacks every day and we do this consistently. Every day or every other day.

And that’s the problem! Having those snacks regularly! There's nothing wrong with chocolate, biscuits, crisp or a glass of wine, if you have it occasionally.

Here are some numbers for you: 7 days x 200 calories = 1400 calories. In 365 days this will equal 20 pounds or ~10 kg of accumulated body weight. That is if we don’t burn that extra 200 calories by exercising, hoovering, jogging etc.

I don’t care much about calories, but if you eat too much you will put on weight. BTW, we get all our calories from the food and drinks we have. 

One of the best solution to snacking is eating three proper meals a day!

Eat your breakfast like a king, lunch like a prince, dinner as a pauper – I’m sure you've heard this one before. Basically what this means is; have a proper big breakfast, good lunch and not too big dinner.

Simple, yet so many people fail to do it... And need help in this department.

And I get it - people are busy with their careers, families, home, pets… but without nailing your snacking habits, it is nearly impossible to lose or maintain your healthy weight. I promise you it’s not difficult when you learn how.

My quick suggestion here is: eat food from all food groups (unless you have certain food intolerances – and I can help you test you for that), eating non-refined carbs, eating good protein, healthy fats, eating rainbow (colourful fruit and veg) and finding the portion sizes that are right for you - will help you to lose and maintain your weight successfully and forever.

Once you crack this - you don’t need anyone else to tell you what to eat.

If you need any help with your eating habits and learning what to eat, how much (portion size) and when… so you can get that energy back and finally fit into your favourite outfit this summer. Let me know, I would like to hear from you.

In the meantime, download my Ultimate 33 on-the-go healthy snacks guide for when you really need that snack to take you healthily from one meal to the next.

With love and empowerment,

Angelika x

The views expressed in this article are those of the author. All articles published on Nutritionist Resource are reviewed by our editorial team.

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Sutton, Surrey, SM1
Written by Angelika Cutuk-Short, MSc Functional Nutritionist / Hormone and Weight specialist
Sutton, Surrey, SM1

Angelika has a masters in nutrition and is a qualified NLP mindset coach. She is a specialist in weight loss management. She combines nutritional science with motivational coaching to change her client's mindset and bad food habits so they can lose weight for good, feel sexy, more body confident and finally fit those favourite jeans.

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