My way of thinking is if you are hungry--really physically, tummy grumbling, hungry, you need to eat something. And I don't know about you, but an apple or a glass of water doesn't cut it. It helps me if I have something with protein, a glass of milk, crackers or rice cake with peanut butter (maybe with a FEW chocolate chips). Yummy, not too many calories, AND you're no longer hungry! Keep on keeping on!