sorry if this question is already asked.
Daniel Arriola

If you go from snacking a lot to only eating 2 or 3 meals a day with no snacking at all in between meals, you will see a benefit in your weight and overall health after a few months. This is probably true even if you begin your meals by eating all the snacks that you skipped, i.e., you change only the timing and not the content and quantity of what you eat.

To help eliminate snacking from your diet, increase your FAT calories during your meals. This will help you to feel fuller in between your meals, and you won’t crave snacks as much.

Replace carb calories with fat and protein calories as much as possible. The more you do this, the better. When I’m eating 90-100 percent fat and protein, I can eat a lot more calories and not gain weight. There are many fat-full things that taste really delicious (cream, butter, olive oil, cheese…).

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