Eating quick snacks contributes to weight gain and can lead to obesity, senior lecturer Aleksandr Kalyuzhin of the State University of Education warned. Speaking to news outlet News.ru, Kalyuzhin explained that rapid eating causes people to consume extra calories before the body registers that it is full.
Satiety signals sent from the stomach, intestines and appetite regulating hormones take between 15 to 20 minutes to form after a person starts eating. Because quick snacking occurs faster than this biological delay, individuals often finish eating before their brain receives the message to stop.
These biological signaling systems involve key hormones such as leptin, cholecystokinin and GLP-1. Leptin is produced by fat tissue to signal long term energy balance, while cholecystokinin and GLP-1 are gastrointestinal peptides released during digestion to reduce appetite and manage blood sugar. When food is eaten too quickly, these hormone levels do not rise in time to curb calorie intake.
Stress eating and fat accumulation
Kalyuzhin noted that hidden or unplanned snacking is frequently driven by stress, anxiety or emotional tension. When a person experiences emotional strain, the body increases its production of cortisol, a hormone that further heightens appetite.
Cortisol is the primary stress hormone released by the adrenal glands during periods of physical or mental pressure. Elevated cortisol levels trigger specific cravings for foods with high energy density, leading to the accumulation of visceral fat around abdominal organs. Visceral fat differs from subcutaneous fat because it surrounds internal organs like the liver and carries higher risks for metabolic complications.
People usually turn to energy dense options when snacking quickly, such as sweets, baked goods and fast food. Kalyuzhin explained that these foods cause sharp fluctuations in blood glucose and insulin levels. Insulin is a pancreatic hormone responsible for moving glucose into cells, and rapid spikes followed by sudden drops reinforce repeated feelings of hunger.
Long term obesity risks and healthy options
If snacking habits remain unmanaged, gradual weight gain develops over time. Kalyuzhin emphasized that this steady weight gain can ultimately progress to severe obesity, resulting in a body weight of 100 kilograms or more.
Obesity is a complex metabolic condition characterized by excessive body fat accumulation that places additional strain on the cardiovascular system, joints and overall metabolic health.
Addressing healthy eating strategies, biologist Irina Lyalina previously stated that the most effective approach to snacking is choosing a balanced combination of foods rather than relying on a single item.
Lyalina recommended pairing vegetable sticks, such as carrots, celery or bell peppers, with nutritious dips including hummus or sour cream. This combination provides dietary fiber, vitamins and healthy fats that promote sustained satiety without causing rapid blood sugar spikes.
