Turns out, you must not snack between 4-6 pm; find out why

Stay hydrated as well, as sometimes hunger can be mistaken for dehydration, said Dr Vinoda Kumari, deputy chief medical officer, Jindal Naturecure Institute

By: Lifestyle Desk
New Delhi | Updated: May 28, 2024 02:13 PM IST

3 min read

What kind of snacks do you eat? (Source: Getty Images/Thinkstock)

We know, because even our favourite time to snack on that hot samosa or crispy wafers is tea time — usually between 4-6 pm. But, turns out, we are doing a gross injustice to our health by doing so. According to longevity biohacker Prashant Desai, those two hours are our biggest enemy, as he explains: “You start your day well as you have rested enough, had breakfast, and gone to work. The first seven or eight hours of your day are highly motivated and productive. But by 4 pm, that discipline fades, and you start snacking. This habit carries into dinner and late-night snacking. To stay healthy, avoid eating between 4 pm and 6 pm,” Desai said on Instagram.

He suggested having a glass of water, chaach (buttermilk), or nimbu pani (lime water) at 3.30 pm. “If you’re still hungry, eat some nuts with black coffee or black tea or drink a protein shake,” said Desai, stating that these tips will help you maintain discipline between 4 pm to 6 pm and stay on track.

Also Read | How much added sugar does your favourite packet of chips contain?

Should you pay heed to this advice?

Dr Vinoda Kumari, deputy chief medical officer, Jindal Naturecure Institute said that there are many reasons why snacking between 4-6 pm might be troublesome. “First of all, dinnertime is almost here, which might encourage overindulgence and upset your appetite for a healthy meal later. Second, the snacks eaten at this time of day are frequently heavy in fats, sweets, and calories, all of which can lead to energy slumps and weight gain. Furthermore, eating a late-afternoon snack may obstruct your body’s natural hunger signals, making it more difficult to identify true hunger signals in the future,” said Dr Kumari.

You can have a few nuts (Source: Getty Images/Thinkstock)

As such, she recommended choosing “light, nutrient-dense foods that provide continuous energy and satiety”. “Think of choices such as whole-grain crackers with roasted chana, makhanas or foxnuts, fresh fruits, and almonds,” Dr Kumari told indianexpress.com, adding that these options provide a good ratio of protein, healthy fats, and carbohydrates to keep you feeling full and content until dinner.

“In naturopathy, we advice early dinner. So heavy snacks are not required,” said Dr Kumari.

What else to keep in mind?

It’s critical to watch meal sizes and refrain from mindless eating when snacking. “Consider how hungry you are and select snacks that will help you reach your dietary objectives. Stay hydrated as well, as sometimes hunger can be mistaken for dehydration. You can keep up a healthy eating pattern all day long by choosing mindful snacks and paying attention to your body’s signals,” said Dr Kumari.

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