Top 5 Snacking Myths That Hinder Your Fitness Goals, Revealed by a Nutritionist

If you have a well-balanced diet with three full meals a day, you might not need snacks at all. Nutritionist Maria Ternovskaya shared with us the most common myths associated with snacking that could be preventing you from achieving your fitness goals.

Myth 1: Snacking is Necessary

For the average person, snacking is not a necessity. If you have a proper and nutritious diet with three meals a day, you won’t need additional food intake. However, doctors may recommend fractional nutrition for people recovering from surgeries, those with ulcers, individuals with low body mass, high physical demands, and in some other cases. Of course, a snack is acceptable if you don’t have the opportunity for a full meal. It’s important to remember that a snack should not replace a meal but rather help to satisfy hunger.

Myth 2: Snacking Helps Avoid Overeating

If you constantly feel hungry, it’s a sign that you’re not eating enough. Most likely, the issue is not the quantity of food but what you’re eating. In this case, it makes sense to revise your diet during main meals.

Pay attention to your lifestyle as well. Overeating is often directly related to stress. The nervous system is designed in such a way that chewing calms it down. That’s why during stressful days, we want to crunch on something. Often, during these days, we also crave sweets – they produce the happiness hormone serotonin, which we need so much.

During periods of stress, add more protein and healthy fats to your main meals: meat or avocado. And prefer hard, crunchy foods to satisfy your nervous system’s needs.

Myth 3: Frequent Snacking Aids Weight Loss by Boosting Metabolism

Contrary to popular belief, short breaks between meals can actually lead to weight gain. This is because after each meal, the food in the stomach is broken down, and blood sugar levels rise. It doesn’t matter what we ate – a chocolate bar or a healthy vegetable.

To process sugar, the body needs insulin. Therefore, if we eat frequently, our blood sugar levels remain high, and insulin is constantly produced. As a result, weight increases.

Myth 4: If It’s Labeled as ‘Healthy Eating’ or ‘Healthy Lifestyle,’ It’s Good to Eat

Often, this is just a marketing ploy. Always turn the package around and read the ingredients. ‘Fitness bars’ often contain high amounts of sugar, which our bodies don’t need. Even protein drinks are not entirely beneficial, as many of them contain sweeteners.

Myth 5: Dairy and Fruit Snacks Are Healthy

Dairy products are not suitable for everyone, and fruits contain a lot of sugar. For a snack, it’s better to choose foods rich in proteins, fats, and complex carbohydrates. Here are some suitable snack options:

Hummus: It contains the necessary proteins, fats, fiber, and carbohydrates. You can add crunchy vegetables like carrots and peppers to it.
Crackers + Nut Butter: Preferably, the butter should be unsalted and made from raw nuts. You can add a small amount of fruit or berries to the sandwich. It’s important to pay attention to the composition of the crackers: it’s better to avoid products with added sugar and other additives.
Plain Yogurt + Seeds: Such as chia or flaxseeds, or nuts + apple.
Smoothies: Here, it’s important to add greens and vegetables to the fruits to balance the sugar level.
Guacamole: 1 avocado, 1 tomato, half a lemon, greens, salt, and pepper to taste. Finely chop the avocado, tomato, and greens, mix, add spices, and season with lemon juice. Eat with crackers or whole-grain bread.

For more information on healthy eating, you can follow Maria Ternovskaya on Instagram @coach_maryia.