There are just a few things left to remember. The first is that you should be enjoying your snacks. Even if you’re eating something healthy with a good mix of macronutrients, you still need to feel mentally satiated—not just physically satiated.” Take it from Moreno. “Egg whites are low-carb/high-protein, but they are not a satisfying snack,” she says. “You also have to choose a snack that tastes good and mentally satisfies you. Otherwise, you feel deprived and will overeat eventually. Ideally, you’d want a snack with complex carbohydrates (that will give you fiber), protein, healthy fat, and something that tastes amazing. You should look forward to your daily snack(s)!”
Next, snacks aren’t supposed to make up your main food consumption. “You should snack only if you’re really hungry and there are many hours until you can sit down and eat your next meal,” Bouzinova says. “Make eating full, complete meals to satiation a priority, and it’s likely snack attacks won’t happen to you anymore.”
Most people opt for a mid-afternoon snack sometime around 2 to 3 p.m., although mid-morning snacks are okay too. “Most of our clients definitely get an afternoon snack in between lunch and dinner,” Moreno says. “About half spring for a mid-morning snack as well. It’s a good idea to pay attention to your hunger signals to define when you should snack, which can be difficult when you’re wired in at work. People often don’t realize they’re hungry until they are starved, and then they’ll overeat at a meal. A general guideline is to eat something (a meal or a snack) every three to four hours.”
There you have it. That’s how you treat snacking like a science. Next, read up on the best plant-based proteins to incorporate into your diet.