Can I snack between meals?
Short answer first. Full logic in the chapter.
If you're hungry between your 3-hour meals, something is wrong with the meal — not with you.
Diagnostic:
- 1. Did you eat enough protein? (30-40g per meal minimum)
- 2. Did you include fiber? (vegetables, oats, beans)
- 3. Did you eat too fast? (slow down — satiety signals take 15-20 minutes)
If you're genuinely hungry after checking all three:
Your deficit might be too aggressive. Add 100 kcal of protein to each meal.
If you're NOT hungry but just "want something":
That's The Spotlight being hijacked — boredom, stress, or habit. Drink water. Walk for 5 minutes. The urge will pass.
Rule: If it's not your next scheduled meal, it's The Elephant negotiating. Don't open the negotiation.
Chapter 5
This answer belongs to the chapter itself. Read the chapter for the full argument, then come back here when you need the short clarification.
Keep the same argument moving.
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