Hi,
Let’s talk about snacking.
You’ve heard this many times: “You should eat small, frequent meals to keep your metabolism burning.”
But here’s the truth: your body does not need constant fuel like a wood stove. It needs time to digest and reset.
THE GRAZING MYTH
Most people believe that grazing on food all day prevents hunger.
What usually happens is the opposite:
You spike your blood sugar repeatedly.
Your insulin stays high, which can block fat burning.
You feel "hangry" (hungry + angry) every 90 minutes.
You overeat because you lose track of total calories.
If you are snacking on "naked carbs" (like plain crackers, pretzels, or just a piece of fruit), you are creating a blood sugar rollercoaster that leaves you craving more.
WHAT REALLY MATTERS
A few simple signs show if your snacks are actually fueling you or just spiking your sugar:
You feel satisfied for 3–4 hours after eating.
You don’t experience a mid-afternoon energy crash.
You can look at food without feeling an urgent need to eat it immediately.
Your mood remains stable between meals.
You may need to adjust your snacking if:
You feel shaky or irritable shortly after eating.
You are relying on processed "100 calorie packs" (which are often low-nutrient).
You are eating out of boredom rather than physical hunger.
Instead of grazing all day, listen to your hunger cues and check the quality of what you are eating.
PRACTICAL WIN: THE PROTEIN PAIRING RULE
Forget counting calories on the packet. Use the "pairing" rule to stop hunger pangs.
Try this:
Never eat a carbohydrate alone. Always pair it with a protein or a healthy fat.
Apple + Walnuts: The fat slows down the sugar absorption from the fruit.
Crackers + Hummus/Cheese: Adds protein to keep you fuller longer.
Berries + Greek Yogurt: A complete mini-meal that stabilizes energy.
Vegetables + Guacamole: Fiber plus healthy fats equals high satiety.
This simple switch keeps your blood sugar steady, meaning you won't be hunting for another snack an hour later.
BONUS: A SIMPLE MOVEMENT BOOST
Just as we "snack" on food, "snacking" on movement can improve your fitness without a gym membership.
Try this "Exercise Snacking" habit:
Set a timer for once every 2 hours during your workday.
Do 1 minute of vigorous movement.
This could be air squats, jumping jacks, or briskly climbing a flight of stairs.
This small burst:
Improves your insulin sensitivity (helping you process those food snacks better).
Wakes up your brain better than caffeine.
Counteracts the negative effects of sitting for long periods.
Tiny habits like this beat big "all or nothing" plans.
Got questions about cravings, healthy snack ideas, or how to pair your foods?
Reply to this email – I read every message personally.
See you next week,
Gabriel, Nutrition Hacks | gbMeals
P.S. Next Thursday: The "healthy" breakfast that is actually a dessert in disguise.