QUOTE from Dr Fung (emphasis mine):
THE HEALTHY SNACK is one of the greatest weight-loss deceptions. The myth that “grazing is healthy” has attained legendary status. If we were meant to “graze,” we would be cows. Grazing is the direct opposite of virtually all food traditions. Even as recently as the 1960s, most people still ate just three meals per day. Constant stimulation of insulin eventually leads to insulin resistance. (For more on the dangers of snacking, see chapters 10 and 11.) The solution? Stop eating all the time.“
Are snacks necessary? Simply ask yourself this question. Are you really hungry or just bored? Keep snacks completely out of sight.
If you have a snack habit, replace that habit loop with one that is less destructive to your health. Perhaps a cup of green tea in the afternoon should be your new habit. There’s a simple answer to the question of what to eat at snack time. Nothing. Don’t eat snacks. Period. Simplify your life. 
NOTE (my commentary):
I am constantly amazed by the assumption of many dieticians that the worst thing that can happen to a healthy human being is to feel hunger. Feeling hunger is a natural experience, but there is no reason to prevent the feeling of hunger. Hunger is not an illness; hunger is not a problem. Hunger is the signal that it is time to eat.
What to eat at snack time: Nothing. Don’t eat snacks. Period.
The obesity trend began to rise when snacking was recommended in addition to the basic pattern of three meals a day. In the old days, parents warned against eating between meals because “you’ll ruin your appetite” and there was much less obesity. The “healthy snack” is an oxymoron and a fairy tale – a billion-dollar industry created by food manufacturers, and like most convenience foods, it is packed with sugar and calories. Snacking on carbohydrates and sugar stimulates an impulsive hunger for more of the same, if not an addiction; I know this by experience – “bet you can’t eat just one” is a realistic working hypothesis. Like an alcoholic and the first drink, sugar stimulates physical hunger for more sugar, in my personal experience.
Constant stimulation of insulin eventually leads to insulin resistance.
It appears to be healthy for the body to eat, and then process food to empty before eating again. Insulin rises when we eat and declines between meals. This cycling from low insulin to high and back to low is a good thing, but it is prevented by continuing to eat between meals and after supper.
What happens then to all those snacks? They are all still with you – around your waist. Turn the snack switch to off.
STRATEGY: Eat only at mealtimes, and no more than three meals a day. Do not eat between meals and after 7 pm. (Coffee – the way I drink it – is a meal.)
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Do I understand the need or problem?
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What do I do next?
SOURCE – Footnotes:
 “The Obesity Code: Unlocking the Secrets of Weight Loss” by Dr. Jason Fung, Timothy Noakes – Page 222.
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Key: Fung.01-16.46 Shipped: 05/04/2021. Review: 01/11/2022.