One of the things we often hear from people who have finished the I Quit Sugar: 8-Week Program is that they no longer need to snack.
That’s because when you’re eating abundant, balanced main meals – like those on the Program – you recalibrate your appetite and rebalance your hunger hormones.
Which can leave you in a position where you don’t even need that 10am banana bread! So is it time to say “see ya” to snacks?
We often use snacks as a crutch.
They punctuate the day, they’re a reward for finishing a challenge, or they’re a companion to make it through a tough task. In other words? Snacking if often a response to an emotional need, not a physical one.
The trick is to be mindful when you’re feeling the need for something between meals. Ask yourself: “Am I really hungry right now, or am I using food to satisfy a different need?”
If you JERF, you might not NEED to snack.
If you’re eating nutrient-dense meals with plenty of veg, protein and healthy fats that leave you nourished and satisfied (as well as being mindful of the emotional stuff) you might be able to to wave your reliance on your 3pm muffin goodbye!
This is pretty much what JERFing is all about. Our bodies know what to do with real food, and so we feel satiated for longer.
That said, we’re only human!
We get it! Sometimes, our bodies just need a lil’ something to keep them going. And there are even some instances where experts recommend smaller, more frequent meals.
“I’d recommend snacking for pregnancy, breastfeeding, adrenal fatigue, if you’re struggling to manage your blood sugar or if you’re particularly active and can’t physically fit enough food into three meals per day,” says dietitian and IQS expert Natalie Bourke.
“And if you‘ve had any kind of digestive surgery that limits your capacity to digest a moderate to large amount of food at a time.”
Got a snack attack?
That’s okay! Just make sure you’re feeding your body with healthy, nutrient-dense options that will keep it happy until the next meal. Like one of these!
Pumpkin + Chia Muffins
You know how we love to sneak more veg into pretty much everything? These muffins are no exception. Plus, the chia and coconut milk will leave you super satisfied.
Winter Warming Smoothie
Beat the chill! Creamy, cashew-y with a mix of warming spices, this is the perfect tonic for cold winter mornings.
‘Salted Caramel’ Haloumi + Apple
A go-to snack at the IQS office (yep, we’re only human too!). Top off with some toasted walnuts for pretty much the tastiest flavour combo you’ll ever eat.
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