How to Not Be Hungry: 5 Tips for Satisfied Snacking

How to Not Be Hungry: 5 Tips for Satisfied Snacking

Are you tired of feeling hungry all the time? Do you find yourself snacking on unhealthy foods throughout the day? You’re not alone. Many people struggle with hunger cravings and finding the right snacks to satisfy them. In this article, we will provide you with 5 tips for satisfied snacking.

1. Plan Your Snacks

One of the best ways to avoid snacking on unhealthy foods is to plan your snacks ahead of time. When you plan your snacks, you’re less likely to reach for something that’s not good for you. Make a list of healthy snacks that you enjoy and stock up on them. This will help you to avoid reaching for junk food when you’re hungry.

Example Plan

Snack Calories Protein Fat Carbs
Apple and Peanut Butter 200 6g 16g 16g
Carrots and Hummus 150 5g 10g 12g
Greek Yogurt and Berries 120 20g 2g 12g

2. Eat Protein and Fiber

Protein and fiber are two essential nutrients that can help you to feel full and satisfied. When you eat protein and fiber, your body takes longer to digest the food, which means you’ll feel full for longer. Some great sources of protein and fiber are nuts, seeds, fruits, and vegetables.

Example Protein-Fiber Snacks

  • Hardboiled egg and apple slices
  • Roasted chickpeas and carrot sticks
  • Cottage cheese and grapes

3. Drink Water

It’s easy to mistake thirst for hunger. When you feel hungry, try drinking a glass of water first. This can help to quench your thirst and make you feel full. Drinking water is also a great way to keep your body hydrated and healthy.

4. Avoid Processed Foods

Processed foods are often high in refined sugar and unhealthy fats, which can increase hunger cravings. When you eat processed foods, your blood sugar levels spike, which can lead to a crash and make you feel hungry. Instead, choose whole foods like fruits, vegetables, and whole grains.

5. Don’t Skip Meals

Skipping meals may seem like a good way to save calories, but it can actually make you more hungry. When you skip meals, your body goes into starvation mode, which can lead to overeating later on. Make sure to eat regular meals throughout the day, and don’t forget to include healthy snacks in between.


Snacking doesn’t have to be unhealthy. By planning your snacks, eating protein and fiber, drinking water, avoiding processed foods, and not skipping meals, you can feel full and satisfied throughout the day.


  • Q: What are some healthy snacks I can eat?
  • A: Some healthy snacks include fruits, vegetables, nuts, and seeds.
  • Q: How often should I snack?
  • A: It’s best to snack when you’re feeling hungry, but not to overdo it. Aim for a snack between meals if you need it.
  • Q: Can snacking help me lose weight?
  • A: Yes, snacking can help you lose weight if you choose healthy snacks and avoid overeating.


  • Academy of Nutrition and Dietetics. (2017). Snacking for Adults.
  • Harvard Health Publishing. (2019). Why snacking could be your downfall.
  • USDA. (2021). Choose Healthy Snacks for Adults.

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