Who hasn't succumbed to the temptation of an impromptu snack, often far too high in calories? We'll help you understand and overcome these unwanted cravings by becoming aware of the reasons that drive you to snack. Then, we'll explain how to fight this demonic urge and give you some tips worthy of our grandmothers!

The 5 reasons that make you snack

Source #1 of snacking: hunger

The first—and most obvious—reason you reach for those little snacks is hunger. Your body is like a machine; it needs fuel to run at full capacity! And when it gets too quiet, you start to feel that hollow feeling in your stomach. It's your body's signal to remind you, "Hey, man, it's time to refuel!" It's a natural reaction, a kind of call of nature that you shouldn't ignore.

Source #2 of snacking: emotions

Snacking doesn't always have much to do with physical hunger. Sometimes it's downright emotional. Stress, boredom, sadness, or even joy can cause you to rummage through the fridge or raid the snack cupboard. Emotions have this mysterious power to trigger irresistible cravings. It's as if your brain is saying, "Hey, man, we need some comfort!" And honestly, who can resist a little comfort now and then?

Source #3 of snacking: eating habits

If you're also on the chocolate team and enjoy a good movie every night, your brain may end up associating TV with snacking. This is what they call a "conditioned response," as if your brain is saying, "Okay, TV on, it's chocolate time!"

Source #4 of snacking: boredom and routine

When you're not doing anything, it's very tempting to turn to food to keep you busy. It happens to many of us. But don't worry, you have the power to change this by finding other things to do. For example, instead of grabbing the first packet of cookies, why not go for a run, a drink, a read, or a shopping trip? There are plenty of options, and you'll find that food is just one of many distractions to keep you busy when you have nothing to do.

Source #5 of Snacking: Thirst Disguised as Hunger

If you don't drink enough water, your body may trick you into thinking you're hungry when you're actually dehydrated. So, before reaching for snacks, try drinking a glass of water and wait a few minutes to see if it quells your hunger pangs.

How to avoid snacking?

Have breakfast

Breakfast is the meal that kick-starts your metabolism for the day. Never skip it! Choose a balanced breakfast consisting of protein, complex carbohydrates, and healthy fats. For example, make yourself a smoothie with seasonal fruits and pancakes to which you can add 20g of SQUAD Nutrition Vanilla Protein.

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Eat protein

Protein is your best friend when it comes to avoiding cravings; it keeps you fuller longer. Make sure to include lean protein sources in every meal: chicken, fish, eggs, legumes, Greek yogurt, etc. Protein also stabilizes blood sugar, reducing hunger spikes. And if you're looking for a convenient and effective source of protein, don't forget to check out our SQUAD Nutrition products! Available directly online and at select On Air Fitness clubs.

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Opt for complex carbohydrates

Complex carbohydrates, like whole grains, brown rice, and vegetables, are a stable source of energy. They release glucose slowly into your bloodstream, keeping you energized and preventing hunger pangs between meals. So next time you're grocery shopping, swap your white rice for brown rice!

Don't neglect healthy fats

Healthy fats, like those found in avocados, nuts, and olive oil, are essential for a balanced diet. They keep you full and aid in the absorption of fat-soluble vitamins. But be careful—never overdo it!

Add fruits and vegetables to every meal

Vegetables and fruits are rich in fiber, vitamins, water, and minerals essential for your health. They also add volume to your meals without adding too many calories. Keep in mind that your plate should be made up of half vegetables, a quarter protein, a quarter starchy vegetables, and a portion of vegetable fat. So don't hesitate to add beans, zucchini, or broccoli to each of your meals!

Promotes appetite suppressant foods

Certain foods are known for their ability to reduce appetite. Apples, for example, are high in fiber and can make you feel full. On top of that, they provide more energy than a cup of coffee and cause no side effects—unbelievable, right? Almonds are also a healthy and nutritious option to satisfy hunger. But the most natural and underrated appetite suppressant is water! Drinking enough water throughout the day can help reduce cravings.

Spread out your meals

Meal spacing is an essential strategy for maintaining stable energy levels throughout the day and avoiding cravings. Rather than relying on just three main meals, consider dividing your intake into four to six smaller meals. This helps maintain an active metabolism, provides your body with consistent energy, and minimizes hunger pangs that tend to occur around 4 p.m., for example.

Plan your snacks

If you plan snacks, make sure they're balanced. Opt for protein and carbohydrate combinations. For example, a handful of nuts with berries, a protein pancake , or even a delicious healthy muffin ! Planning healthy snacks can prevent you from giving in to unhealthy and unexpected temptations.

Cuisine with a low glycemic index (GI)

The glycemic index (GI) is a measurement that evaluates how quickly the carbohydrates in a food are digested and absorbed into the blood, causing a rise in blood sugar. It allows us to classify foods according to their impact on blood sugar. The GI is generally expressed as a percentage relative to a reference, with pure glucose being the maximum reference with a GI of 100. Note that the glycemic index is not indicated on food packaging and has no relation to their nutriscore. We cannot do the calculation ourselves, so if you want to know the GI of a food, refer to tables such as the one from Elveapharma or the website La Nutrition .

Glycemic Index Categories	Examples of food
Low GI (0-50)	Green vegetables, legumes, oilseeds, whole grains…
Medium GI (50-70)	Wholemeal bread, basmati rice, croissants, sorbets…
High GI (70 and above)	Sweets, white bread, refined cereals, sugary drinks, fries, beer…

Fight against compulsive evening snacking

Do you recognize yourself in that familiar scene where, in the evening after dinner, you relax in front of your favorite movie with a bar of chocolate or a packet of candy? It's a habit many of us share, and there's nothing wrong with indulging yourself from time to time. But how deeply has this sweet temptation taken root in your life, and how can you maintain a balance between pleasure and health? We'll give you all the tips to control that nighttime snacking, ready to erase it from your life!

Identify triggers for nighttime snacking

The first step to stopping compulsive evening snacking is to identify your triggers. Do you tend to snack when you're stressed, bored, or just watching TV? Become aware of your triggers and write down these triggers. This awareness is essential for changing your habits.

Keep temptations away

If temptations are within reach, you're more likely to snack. Keep unhealthy foods away from your environment, hide them at the back of high cupboards or those you never open—you'll forget about them! And if you're brave, get rid of them all! Sort through your food and keep only healthy, balanced options to avoid impulse buys.

Plan healthy alternatives

Instead of snacking on chips or candy, plan healthy alternatives to satisfy your cravings. For example, opt for a little Greek yogurt with fresh fruit or a handful of cashews. These options will fill you up and provide essential nutrients.

Create a calming routine

Calming rituals can help you avoid compulsive snacking. Create a relaxing evening routine, such as taking a warm bath, meditating, or reading a book. These activities can help you reduce stress and avoid turning to food for comfort.

Avoid eating too late

Eating too close to bedtime can disrupt your sleep and encourage calories to be stored as fat. Try to finish your last meal at least two hours before bed to promote better digestion and quality sleep. Also, consider eating at regular times, which helps you avoid deficiencies and regulate your body clock.

Find a way to distract yourself

When the urge to snack hits, try to distract yourself. Find an activity, go outside for some fresh air, call a friend, open a book, do whatever you enjoy! Distraction can help you overcome the urge to snack.

Brush your teeth

Brushing your teeth sends a signal to your brain that the eating period is over, which can help curb your desire to snack between meals. Between us, we've all made the mistake of drinking orange juice after brushing our teeth, and it puts us off doing it again!

Chew sugar-free gum

The simple act of chewing creates a busy mouth sensation, which can trick your brain into reducing the urge to snack. Plus, the taste of sugar-free gum can satisfy a sugar craving without adding extra calories. This is a practical strategy for avoiding unplanned snacking, but it's important to choose sugar-free gum to avoid adding sugar to your diet.

Some bonus tips to combat snacking

Plants that satisfy hunger

Certain plants are known for their ability to regulate appetite. Fenugreek is a plant that has been used for centuries for its appetite suppressant properties. It can be consumed as a dietary supplement or as an infusion. Ginseng is another herb known for its effects on satiety. Explore these options in consultation with a healthcare professional.

Soothing essential oils

Essential oils can also be helpful in reducing cravings. Peppermint is known for its appetite-suppressing properties. You can diffuse a few drops of peppermint oil at home or drink mint tea to calm snacking urges. Always be sure to follow the recommendations for using essential oils.

Soothing herbal teas

Herbal teas are a soothing option for controlling cravings. Chamomile is known for its calming properties, which can help you avoid impulsive snacking, especially in the evening. A cup of chamomile tea before bed can also promote restful sleep, which is essential for weight management.

Moderation and balance above all

While these snacking remedies can be effective, it's important to use them in moderation and as part of a balanced and varied diet. Dietary supplements, herbs, and essential oils can interact with other medications or cause unwanted side effects, so be sure to consult a healthcare professional before using them.

Finally, remember that changing your eating habits can take time. Don't be discouraged if you have occasional setbacks. Stay patient with yourself and keep working on better habits. Good luck!