Prevent your binge-eating during the day by eating smarter and more often. Too many out-of-control eating bouts will blow a hole through your meal plan and you will gain weight.
The Mayo Clinic defines binge-eating disorder as follows:
“Binge-eating disorder is a serious eating disorder in which you frequently consume unusually large amounts of food. Almost everyone overeats on occasion, such as having seconds or thirds of a holiday meal. But for some people, overeating crosses the line to binge-eating disorder and it becomes a regular occurrence, shrouded in secrecy.
When you have binge-eating disorder, you may be deeply embarrassed about gorging and vow to stop. But you feel such a compulsion that you can’t resist the urges and continue binge eating.
Although binge-eating disorder is the most common of all eating disorders, it’s still not considered a distinct psychiatric condition. But if you have binge-eating disorder symptoms, treatment can help you.”
Here are 5 Tips to Control Binge-Eating:
1. Eat small meals (300 to 500 calories) about every 3 hours, starting with breakfast. This will help to keep your energy levels high and metabolism ramped up. Building muscle will also speed up your metabolism. Frequent meals keep the hunger pangs away. Quick weight loss diets leave you starving and susceptible to overeating.
2. Another way to control your hunger pangs is to eat protein with every meal.
Research has proven that protein keeps blood sugar levels more steady and helps you feel fuller for a longer period. Protein also keeps the hunger hormone ghrelin in check so your hunger doesn’t spike so high.
Eat more protein to repair tissues and build muscle. Get your nutrition mainly from food. There’s plenty of protein in the foods we eat. Good food sources for protein are:
lean beef, lean chicken, fish, eggs, milk, cottage cheese, yogurt, cheeses, beans, peas, nuts and seeds. If you are vegetarian, there are plenty of protein food sources for you.
If you feel fuller for longer periods, you will eat less and you won’t binge eat if your hunger pangs are not out of control when you do eat.
3. Eat more fiber for your overall health and satiety (with basically no calories). Your body cannot digest fiber and there are two forms:
a. Soluble fiber dissolves in water and produces a gel-like substance in your stomach. This substance helps digested food move slowly through the small intestine and slows down food absorption and release of nutrients into the bloodstream. Soluble fiber also limits the amount of cholesterol released into the blood. Oats are high in soluble fiber.
b. Insoluble fiber cannot be broken down once entering the stomach and increases in size by absorbing water. This type of fiber speeds up foods absorption once it enters into the small intestine. Insoluble fiber cleans your system as it travels through your body.
Eat both types of fiber to help you feel fuller for longer and to help stabilize blood sugar levels. Eat 25-35 grams of daily fiber. Fruits and vegetables have both types of fiber.
4. Eat healthy fats to improve satiety. You need fats in your diet for your body to function properly. Fats are twice as nutritionally dense as protein or carbohydrates. Get about 20% of total daily calories from fats. Eat no trans fats (partially hydrogenated fats found in packaged foods and fast foods) to avoid heart and cholesterol problems.
Focus mainly on eating heart-healthy unsaturated fats. Monounsaturated fats (MUFAs) can lower bad cholesterol (LDL) and lower total cholesterol. Good sources of MUFAs are nuts (especially raw), nut butters, olives, virgin olive oil and avocados.
Polyunsaturated fats (PUFAs) are also good for you—especially the omega-3 fats found in cold-water fatty fish like salmon, mackerel, herring, sardines, trout and white tuna. Flaxseed and walnuts are also good sources of omega-3 fats. Eat more omega-3 fats and less omega 6 fats.
Too much omega 6 fat intake can lead to inflammation that causes arthritis, cancer and heart disease. Sources of omega-6 fats are sunflower oil, peanut oil, sesame oil and cottonseed oil. Conjugated linoleic acid (CLA) fats found in red meat and dairy are also good for you provided they come from grass-fed cattle. Another option would be to supplement your diet with krill oil.
Two healthy saturated fats are butter (from grass-fed cattle) and coconut oil (great for cooking).
5. Drink enough water during the day. You will slow down your fat loss and weight loss efforts by dehydrating your body. Drinking enough water will also help to control your hunger and flush toxins from your body. Aim to drink about half your weight in water every day. So, if you weigh 140 pounds, drink about 70 ounces of water daily. Foods and drinks with water would count as water consumed.
Eat for health and enjoyment.
Do you want to:
- Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
- Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
- Feel Better than You have Felt in Months or Years?
- Have the Energy to Accomplish Your Daily Goals?
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Unsaturated fats, on the other hand, are found in vegetables, nuts, seeds, avocados and olives. Unlike their counterparts, the body finds them easy to convert into heat and energy, and, when used in conjunction with a workout, they will actually help greatly with weight loss. The right kind of fat helps you get cut and become lean.
What makes omega-3 fats special? They are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function. Likely due to these effects, omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions.