3

votes

How to transition away from snacking to just eating at meals?

Answered on August 19, 2014
Created February 16, 2013 at 4:38 AM

The book "Practical Paleo" pushes getting away from eating lots of little meals/snacks towards eating larger meals of breakfast, lunch and dinner. I used to eat that way (3 square meals, never snacks) years ago until I got IBS.

Then (based on advice from Help for IBS) I moved to eat much less at the main meals and have two or even three snacks between meals. This helped me somewhat to avoid bloating and so on.

Now though I'm buying into the idea that all these little snacks mess with your blood sugar, insulin, etc. But I am having a devil of a time getting away from them, because I can't eat a big enough meal to get me through the next 6 hours until my next meal -- I just feel awful and way too full if I eat something like two eggs, two bacon, tomato and avacado for breakfast or something. But if I eat small meals (like half that) I'm ok but have to snack in a couple hours...

So how best to make this transition?

A83848dfff3363c53f93831f2e03710c

(50)

on March 04, 2013
at 01:21 AM

@zack, thanks but you are definitely wrong. IBS is a grab bag of symptoms which is not medically defined cause -- it's a default diagnosis when they can't say it's celiac or crohns or any other specific gut problem. I have been helped by eliminating gluten, and I am sure there are no other sources, but not 100%.

B9cfa43798183424786a59d11ac52f76

(145)

on March 04, 2013
at 12:00 AM

I agree. It's hard to fit snacks when in when you only eat 8 hours out of the day and you make your meals big and filling. I have a hard time eating enough sometimes! And I generally haven't felt like I was starving during the fast period.

A83848dfff3363c53f93831f2e03710c

(50)

on February 19, 2013
at 07:07 PM

I'm happy to say that I'm getting used to this quickly. No snacks yesterday, none so far today; big breakfast this morning with no problem.

A83848dfff3363c53f93831f2e03710c

(50)

on February 16, 2013
at 07:34 PM

ugh, had 3 paleo pumpkin pancakes and two pieces of bacon a few hours ago, i still feel like i'm gonna barf...

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10 Answers

2
0b7c3e7fd96005f0b2dfd781e512fc2e

(1237)

on February 16, 2013
at 12:51 PM

Keep busy. Adjust your lifestyle such that you are too distracted to snack. Make time for your meals and enjoy them. Once you get into a routine, it'll come naturally.

Be mindful. Think about the health benefits of avoiding snacking. It's better for your digestion, regulating insulin, hormones, etc. You'll want to stick to regimented mealtimes knowing how its benefiting your body.

2
3b031bce7c181c10452ee202e2b54dc6

on February 16, 2013
at 05:07 AM

Intermittent fasting worked for me and I didnt even realize it!

Now, I dont IF but just eat 2 meals a day, sometimes 3 if I have something about to go bad.

B9cfa43798183424786a59d11ac52f76

(145)

on March 04, 2013
at 12:00 AM

I agree. It's hard to fit snacks when in when you only eat 8 hours out of the day and you make your meals big and filling. I have a hard time eating enough sometimes! And I generally haven't felt like I was starving during the fast period.

2
4debe57f81d507bcb844f10b2ef38a83

(398)

on February 16, 2013
at 04:59 AM

I'm dealing with this too. I'm in my second week of making a transition to Paleo, and I'm on day 6 of one of her plans. (And I'm down 8 lbs.)

I'm ok between breakfast and lunch, but I work in the schools, and I have been in the habit of having some sort of snack when I get off work at three or four, to tide me over to dinner. Also, at least a couple of times a week I stop in at the grocery store on my way home -- I like produce fresh. I am also dealing with problems with my hunger signals...I feel hungry all the time. I just finished a meal of the Lettuce Lamb boats with avo-ziki sauce, eating up 3/4 of it and saving 1/4 for breakfast. (GREAT meal, by the way... would probably be even better with lamb instead of the beef I had to use...) And my stomach is growling.

You want something with little or no carbs, to keep you off the blood sugar roller coaster. No sweet drinks. Sometimes I just have a spoonful of coconut oil. I've had almonds a couple times and sometimes I will just have a spoonful of coconut oil, which does help hunger pangs and give you an energy boost without involving the liver or pancreas at all (if I understand what I've read about CO correctly). I have a weakness for bananas, and I've given in to it a couple of times... NOT a good choice, because they have a high glycemic index ... they can be a roller-coaster food.

And then there is what the author suggests, which is, if you have to have a snack, have some of a leftover meal. The mustard chicken thighs are nice for that.

1
75d65450b6ff0be7b969fb321f1200ac

(2506)

on February 16, 2013
at 08:48 PM

Try munching on nuts/seeds very slowly when you feel the need to snack. I find them filling and reasonably healthy (some protein, few carbs but some omega-6 fatty acid). Stuff like walnuts and brazil nuts are very filling; it's hard to gobble them down.

_Lazza

1
32652cb696b75182cb121009ee4edea3

(5802)

on February 16, 2013
at 01:01 PM

You have to transition into it. For a long time I ate 4 meals a day. 7am, 11am, 3pm, 7pm. Then I started eating mostly 3 meals a day, with an occasional snack. 7, 12, 5 (if I snack at 3, push dinner until 7). Eventually I got down to 3 solid meals. I've been there for a while, now I am honestly eating a large breakfast, large lunch, and snack at dinner.

For me, the trick is to eat lots of no starchy veggies cooked in good fats. LOTS. Like 2 bell peppers with breakfast, 4 cups kale, etc. Then if I don't feel like finishing it, save it until the next eating time.

1
E253f8ac1d139bf4d0bfb44debd1db21

on February 16, 2013
at 11:35 AM

Discipline. Don't leave home without it.

1
C28ae8c7a12a730363835acf21e962a2

(715)

on February 16, 2013
at 06:27 AM

i agree about intermittent fasting. it helped me get control of my snacking. i used to snack constantly. i always had to have something that i could pick at. it was causing me to over eat like crazy. then i started limiting my eating to a 6 hour cycle. after a few weeks i was able to consolidate all my eating into two meals. now i eat one huge, 1500 calorie meal and it keeps me full and energized until the next evening when i eat. i've never felt (or looked) better.

1
33266cca338ab54cee9a2aa160f5bdb6

on February 16, 2013
at 05:01 AM

How about two eggs, two bacon, and salad? Filling, more vitamins, less omega 6 anyway. EDIT: I only recommend the salad if you can tolerate the fiber.

0
6dd1eaa1ccd4034598ed02ad7ee7506d

on March 03, 2013
at 09:58 PM

IBS is usually a symptom of Gluten Intolerance. Is there any wheat in your diet? Even if you think there isn't, you may want to double check.. Cross contamination of gluten is a big issue as well.

A83848dfff3363c53f93831f2e03710c

(50)

on March 04, 2013
at 01:21 AM

@zack, thanks but you are definitely wrong. IBS is a grab bag of symptoms which is not medically defined cause -- it's a default diagnosis when they can't say it's celiac or crohns or any other specific gut problem. I have been helped by eliminating gluten, and I am sure there are no other sources, but not 100%.

0
7841848bd0c27c64353c583fb7971242

(7275)

on February 16, 2013
at 09:01 PM

I'm trying the same thing. I find that making sure my meals are well-balanced helps a lot.

Another thing that helps a lot is when I eat my meals taking into consideration when I tend to be hungry. I'm much hungrier the first part of the day, and don't care to eat in the evenings, so I find if I front-load my meals: breakfast at 8am, lunch at 11am, and then dinner at 4 or 5pm, I can go without snacking, whereas if I delay lunch or dinner I have trouble.

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