Protein & Nutrition Blog – Marmels

Most snacks vanish from your stomach in under an hour and leave you reaching for the next one. The ones that actually keep you full share three traits: enough protein to slow gastric emptying, viscous fiber that thickens digestion, and a calorie density modest enough to make the satiety real. Here is what the research says, and how to pick a snack that holds you for three hours instead of one.