Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
Snacking often gets a bad reputation, especially if you’re trying to lose weight. Many people assume that eating between meals automatically leads to weight gain, spikes in blood sugar, or ruined diets.
But the truth is a bit more complicated. How, when, and what you snack on can actually make a difference to your hunger, energy levels, and even metabolism. For some, smart snacking can support weight loss rather than sabotage it. For others, mindless or poorly chosen snacks can work against their goals.
This article separates fact from fiction, highlights common pitfalls, and shares practical ways to snack that help, not hinder, your progress.
Snacking often gets painted as the enemy of weight loss, but most of these fears are myths. Here’s a closer look at the claims and what research actually shows:
Not necessarily. Studies suggest that the type and timing of snacks matter far more than just eating between meals. Protein- and fibre-rich snacks can help control appetite, prevent overeating at main meals, and even support fat loss.
Skipping snacks can backfire. Going long periods without food can increase hunger and cravings, making it harder to stick to your diet. Strategic snacking can actually help you stay on track rather than derail your progress.
This is a classic myth. While some packaged snacks are high in sugar, refined carbs, or unhealthy fats, whole-food snacks like nuts or fruit provide essential nutrients and keep you satisfied. Choosing nutrient-dense options turns snacking from a liability into a tool.
Occasionally eating later in the evening doesn’t automatically slow metabolism or make you gain weight. What matters more is portion size, nutrient quality, and total daily intake. Timing can play a role, but it’s not the sole factor.
Not always. Smart snacking, which means small, balanced portions, can actually help keep your overall calorie intake in check. Mindful choices keep hunger in check, so you’re less likely to overeat at your next meal.
Timing can influence how snacking affects your hunger, energy, and weight management, but it isn’t as simple as ‘never eat at night.’ Small snacks between meals, especially those with protein and fibre, can stabilise blood sugar and prevent overeating at main meals. For people who work out, a protein-rich snack before or after exercise can help fuel performance and support muscle recovery, even if training happens in the evening.
Evening snacks aren’t automatically harmful. Occasional late-night eating is unlikely to derail metabolism as long as portions are reasonable and foods are nutrient-dense. The key is using snack timing strategically to manage hunger, maintain energy, and support overall nutrition, rather than sticking to rigid rules or cutting snacks out entirely.
Even smart snacking can backfire if habits aren’t mindful. Here are the common mistakes to watch out for:
Snacks high in sugar, refined carbs, or unhealthy fats provide little satiety and can add unnecessary calories. Opting for nutrient-dense options like nuts, yoghurt, or vegetables helps control hunger without sabotaging weight goals.
Eating when you’re not actually hungry can inflate daily calorie intake. Paying attention to genuine hunger cues and choosing snacks intentionally prevents mindless calorie consumption.
Relying on snacks instead of balanced meals can leave nutrient gaps and make it harder to feel full. Consuming snacks as a supplement, not a replacement, ensures your body gets adequate nutrition while staying satisfied.
Continuous nibbling can make it hard to track intake and regulate appetite. Structured snack times and portion-controlled servings help counter the portion size effect, supporting balanced intake and reducing the risk of overeating.
Late-night snacks that are high in sugar or refined carbs can disrupt sleep and affect metabolism. Choosing light, protein-rich, or fibre-rich options supports satiety and recovery without negatively impacting weight.
Not all snacking is bad. When done thoughtfully, snacks can actually support weight management, keep energy steady, and prevent overeating. Choosing the right snacks at the right times turns them from a potential pitfall into a practical tool for maintaining control over hunger and supporting your metabolism.
Eating a small, balanced snack between meals can prevent extreme hunger later in the day. Research shows that snacks containing protein and fibre help regulate appetite hormones, making it easier to stick to your meal plan without feeling deprived.
When hunger is managed through strategic snacking, you’re less likely to overeat at breakfast, lunch, or dinner. Studies suggest that consuming nutrient-dense snacks can help reduce portion sizes at subsequent meals, supporting better calorie control.
Snacking can prevent large dips in blood sugar, which often trigger cravings for high-calorie foods. Earlier mentioned evidence indicates that protein- or fibre-rich snacks help maintain steady glucose levels and keep energy stable throughout the day.
Smart snacks provide a slow-release source of fuel, helping you stay alert and focused. Previously mentioned research shows that even small, nutrient-dense snacks can improve cognitive performance and sustain energy, particularly during long gaps between meals.
Choosing whole-food snacks like fruits, nuts, or yoghurt adds vitamins, minerals, and healthy fats that might be missed in main meals. Including these snacks can improve overall diet quality and support weight management without extra empty calories.
Eating the right snacks can keep hunger in check, prevent overeating at main meals, and provide essential nutrients without adding excess calories. The key is choosing nutrient-dense options, controlling portions, and combining protein, fibre, and healthy fats.
Greek yoghurt with berries: Provides protein and antioxidants, keeping you full longer. Stick to a single serving cup to control calories
Apple slices with almond butter: Combines fibre and healthy fat for satiety and stable blood sugar. Portion the nut butter to avoid extra calories.
Carrot sticks with hummus: Crunchy, low-calorie, and rich in fibre and protein. Pre-portion the hummus for convenience.
Boiled eggs: Easy to digest, high in protein, and support muscle maintenance. Eat 1–2 eggs per snack.
Cottage cheese with cucumber: Casein protein digests slowly, helping sustain fullness overnight. Pair with a small serving of veggies
Handful of mixed nuts: Healthy fats and protein promote satiety, but limit to a small handful to avoid excess calories.
Rice cakes with avocado: Light carbs with healthy fats for energy and satisfaction. Use thin avocado spread and add a pinch of seasoning for flavour.
Planning ahead, preparing portions, and keeping healthy snacks visible help you make better choices automatically. Mindful snacking turns it from a potential pitfall into a tool that actually supports your weight management goals.
Snacking isn’t inherently bad for weight loss. What matters most is what you eat, when you eat, and how you approach it. Smart, nutrient-dense snacks can help control hunger, prevent overeating at main meals, stabilise blood sugar, and provide energy between meals. On the other hand, mindless snacking, poor-quality foods, or eating out of habit can sabotage your goals.
By choosing the right snacks, watching portions, and paying attention to timing, you can make snacking work in your favour instead of against you. With a thoughtful approach, snacks can become a useful tool that supports both your weight management and overall nutrition.
Think snacking is sabotaging your weight-loss goals? Discover foods that actually curb hunger, from veggies to salmon, and learn how smarter choices can support your success. Read the full article here.
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.