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Tips to STOP Grazing & Snacking

author avatar Dr. Eric Berg 04/23/2024

Snacking between meals is a very common practice, with entire sectors of the food industry focused on producing convenient packages for just such a purpose. However, snacking is a harmful practice that everyone should work to eliminate.

Learn about how snacking affects your health and what you can do to curb your habit of eating in between meals.

The Impact of Snacking on Health

Have you ever felt the unrelenting need to snack? Well, your health might be taking quite the hit. Eating constantly can spike blood sugar and insulin levels, kicking off an unhealthy cycle.

The Consequences of Emotional Eating

Eating our feelings is more harmful than we think. When we munch away our blues, we often reach for carbs. However, this could make depression worse due to insulin's depressive side effects.

The Downside of Eating for Energy

Consuming carbs for energy can backfire big time. High insulin levels resulting from carb consumption cause fatigue rather than curing it.

It gets even worse if grazing becomes chronic: frequent urination, belly fat accumulation, and foggy brain are just some symptoms linked with elevated blood sugar caused by constant eating.

hungry young woman craving eating donuts

Understanding the Role of Stress in Snacking

Eating when bored or stressed is very common. This habit can unintentionally increase cortisol levels, contributing to even more stress.

Dopamine is a feel-good hormone our brain releases when doing something pleasurable, like eating carbs. But over time, if we keep reaching for cookies every time work gets tough or boredom strikes, it can lead to dopamine resistance.

The Dopamine Connection

This means your brain starts needing more and more carbs to get the same level of pleasure – like how coffee drinkers need increasingly stronger brews over time. And guess what? More carbs mean higher insulin levels, leading us back into the vicious cycle of snacking.

By understanding these connections between stress, dopamine, and our eating habits, you've taken a step towards healthier nutrition choices.

Fasting as a Solution for Snacking

Fasting might be one of the best ways to stop snacking. It's not about starving but teaching your body to rely on fat stores instead of carbohydrates.

Research shows fasting can help zap those hunger pangs and cravings. Instead of reaching for snacks every hour, you let your body tap into its fat stores, generating ketones.

The Impact of Breakfast on Fasting

Eating breakfast isn't always the best way to kickstart your day if you aim for effective fasting. Eating breakfast stimulates insulin production, which damages fat burning.

Consider skipping that morning toast or cereal bowl and starting your fast journey. Studies show this can make all the difference in achieving successful results.

The Role of Carbohydrates in Snacking and Fasting

It's widely known that carbohydrates are a significant factor in our dietary decisions. Avoiding carbs during meals can make fasting more straightforward and more successful. Your body is an engine that needs fuel, and when we give it carbs, it burns them quickly.

Fasting becomes tricky because when your body runs out of quick-burn carbohydrates to use as fuel, you get hungry. This makes sticking to a fast difficult.

Avoiding Carbs Makes Fasting Easier

You see, something interesting happens when we ditch the carbs at mealtime. Our bodies start burning stored fat instead.

By avoiding carbs during meals, our bodies become better equipped for fasting.

Practical Steps to Stop Snacking

The first step is acknowledging that snacking is often a mindless activity.

To combat this, make your home environment conducive to healthy eating. Start by removing junk food from visible areas.

You also need physical activity. Exercise helps burn calories and reduces hunger by regulating hormones like ghrelin, which stimulates appetite.

Besides exercise, engage in hobbies that keep your hands busy – painting, knitting, or gardening can help distract you from unnecessary snacking.

Schedule Your Meals

Frequent snacking may be due to an irregular meal schedule, causing fluctuations in blood sugar levels and leading to constant hunger. Studies show that regularly scheduled meals stabilize these levels, making you feel satiated longer.

Stick with three square meals regularly throughout the day instead of sporadic eating sessions.

Mindful Eating Practices

Mindfulness practices suggest focusing on each bite and genuinely savoring the flavors without distractions such as television or smartphones, can also curb overeating tendencies.

These practical steps will set you up for success against habitual and constant snacking.

Healthy Snacking Habit

Cultivating a healthy snacking habit is crucial, especially when you're following a keto diet. Keto snacks offer the perfect balance between flavor and nutrition, allowing you to satisfy your cravings without compromising your dietary goals.

By incorporating keto snacks into your routine, you can maintain stable energy levels, avoid excessive carb consumption, and stay in ketosis.

These snacks provide various options for diverse tastes, from crispy pork rinds to crunchy nuts and creamy avocado slices. So, switching to keto snacks and healthy snacking can be enjoyable and beneficial for your low-carb lifestyle.

While you should try and avoid snacking because it spikes your insulin level, doing it within the confines of a healthy keto diet will cause the least amount of damage to your overall health.


While snacking has become a widespread habit, its impact on health can be significant and harmful. The consequences of constant snacking are concerning, from spiking blood sugar levels to contributing to emotional eating and stress-related cortisol release.

Understanding the connections between stress, dopamine, and our eating habits empowers individuals to make healthier choices and break free from the cycle of constant snacking. Fasting is a promising solution, teaching the body to rely on fat stores for energy and curbing snacking tendencies.

Practical steps, such as creating a conducive home environment for healthy eating, engaging in physical activity, and establishing regular meal schedules, support efforts to combat habitual snacking. Additionally, embracing healthier snacking options within a ketogenic diet framework offers an alternative approach to satisfying cravings while supporting dietary goals.

By adopting mindful eating practices, exploring fasting, and incorporating healthier snacking habits, you can take proactive steps towards managing your nutritional habits and promoting overall well-being.

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