Faced with the peckishness of the afternoon, many people turn to a snack. And while it can indeed be beneficial, not everyone needs a snack: “This is an interesting tool in certain very specific situations.“, confirms Julie Boët, dietician-nutritionist. Here is who can integrate it into their routine… and under what conditions.
Who can taste?
People who want to lose weight
Eating between meals is often seen as a bad habit when trying to lose weight. However, the reality is quite different.
“It may seem paradoxical, but adding a snack during the afternoon can sometimes make weight loss easier. When breakfast is eaten several hours before dinner, some people arrive at the end of the day excessively hungry. This feeling of deprivation often encourages cravings, uncontrolled snacking or excessive portions at the evening meal.“, confides Julie Boët.
In this context, having a balanced snack can be a good idea. The objective is obviously not to eat more, but to better distribute energy intake throughout the day, while avoiding the urges that arise when you get home.
People who have intense physical or professional activity
Very active people are among the first to have this famous snack. Because when energy costs increase, needs must follow.
“For them, waiting for dinner may be too difficult and lead to low energy, reduced concentration or increased fatigue. A snack then helps maintain a more regular energy intake“, observes Julie Boët.
Athletes
Same refrain among athletes, who deserve their little energy bar.
“When a training session is scheduled for late afternoon or early evening, a snack eaten one to two hours before exercise allows you to stock up on energy and avoid fatigue during exercise.“, explains the nutritionist.
Post-workout, this snack can also help muscles recover better when it provides enough protein and carbohydrates.
Seniors
Some older adults may also benefit from a snack.
“With age, appetite often decreases while protein needs remain high to preserve muscle mass. Splitting the diet over the day makes it easier to achieve these intakes.“, explains the specialist.
Finally, people who have a small appetite, irregular schedules or certain pregnant women prone to cravings can also have a snack.
Conversely, if you’re never hungry between lunch and dinner, there’s no point in forcing yourself. As Julie Boët recalls, “the goal is not to add unnecessary calories, but to meet a real physiological need“.
An effective snack “must be thought of as a mini-meal”
This is often where everything plays out. Many snacks turn out to be very industrial (biscuits, pastries, puffed cereals or very sweet cereal bars, etc.). And while they are practical, they are rarely filling.
What do they have in common? “These foods often provide a lot of quick sugars, but little protein, little fiber and little satiety. They cause a rapid rise in blood sugar, followed by a sometimes sudden drop, leading to the rapid return of hunger and sugar cravings.“, warns Julie Boët.
To be effective, a snack must therefore “be thought of as a mini-meal. It benefits from combining proteins, quality carbohydrates, lipids and fibers“, recommends Julie Boët.
Several combinations work particularly well at snack time:
- A skyr with a fruit and a handful of almonds;
- A white cheese rich in proteins accompanied by an apple and a few nuts;
- A banana combined with Greek yogurt or some oilseeds (perfect before a workout);
- A wholemeal bread and chicken ham sandwich when you’re on the go.
The key here is to choose a snack that provides lasting energy rather than just a sugar spike.
“Properly used, the 4 p.m. snack is therefore not a bad reflex. On the contrary, it can become a real ally to better manage your hunger, support your physical activity, preserve your muscle mass and maintain a better nutritional balance throughout the day.“, concludes Julie Boët.