Should I snack between meals?
Snacks are useful when they solve a problem: long gaps between meals, pre-workout fueling, protein distribution, travel, or muscle-gain calories. Snacks are harmful when they are unplanned grazing that adds calories without improving hunger or performance.
In fat loss, choose snacks that have a job: Greek yogurt, fruit, lean protein, vegetables and dip, soup, cottage cheese, or a protein shake. In muscle gain, snacks can be more calorie-dense: trail mix, sandwiches, smoothies, whole milk, or rice bowls. The question is not whether snacking is good or bad. It is whether it makes the whole plan easier to execute.