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Snack Free Day

Snack Free Day

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By implementing this habit, the goal is to increase the quality of your diet and decrease the consumption of calories that do not provide nutrients to the body.

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Possible Benefits

  • May improve the overall health 
  • May improve cholesterol levels
  • May promote fitness
  • May improve skin appearance 
  • May improve sleep
  • May enhance digestion
  • May help you lose weight
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How to Do It

Choose one day a week to avoid snacks, or replace them with healthy ones. 

We recommend you to take note of the snacks you usually consume, especially those with a high content of saturated fat and trans sugar. This way you will be able to avoid them more easily.

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Why it works

  • Saturated and trans fats generate a higher risk of cardiovascular diseases since they increase the level of cholesterol. 
  • Excess fat and sugar often lead to unhealthy weight gain. 
  • Saturated and trans fats are often difficult to digest. Reducing them can improve the digestive process. 
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Time Commitment

1 day

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Suggested Frequency

At least once per week 

The more frequent, the better

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Time of Day


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Possible Side Effects

None known

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  • Look for healthy snack ideas, many of which include fruits and vegetables 
  • Pay attention to changes in your digestion and general health 
  • Start with one day per week, and increase gradually
  • Increase the size of the portions of your regular meals
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Supporting Studies and Articles

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  1. Trans fat is double trouble for your heart health. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114 
  2. What Is a Snack, Why Do We Snack, and How Can We Choose Better Snacks? A Review of the Definitions of Snacking, Motivations to Snack, Contributions to Dietary Intake, and Recommendations for Improvement. https://pubmed.ncbi.nlm.nih.gov/27184274/ 
  3. Snack Food, Satiety, and Weight. https://academic.oup.com/advances/article/7/5/866/4616721 
  4. Snacking Recommendations Worldwide: A Scoping Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5962965/ 
  5. Snacking in nutrition and health. https://pubmed.ncbi.nlm.nih.gov/30969153/
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 AntiAging  Digestion  Fitness  Sharpness
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