Binge eating disorder is a common eating disorder that refers to the impulsive and uncontrolled consumption of food, often driven by emotions. A healthy diet plan plays a pivotal role in combating overeating or binge eating.
Here are some diet tips for Binge Eating:
1. Increase complex carbohydrates in a diet plan for binge eating. During episodes of emotional stress, the body starts craving higher levels of the calming chemical, serotonin. Binge eating on sugary drinks or high calorie snacks increases the serotonin levels immediately and leaves the binge eaters craving more. This vicious cycle can be improved by cutting down on simple carbohydrates (like candies, colas, white breads, rice) and adding fiber-dense vegetables, whole grains, and beans.
2. Maintain regular meal times and avoid skipping meals to reduce blood sugar fluctuations (which lead to binge eating). Meals in the diet plan should have a combination of carbs, protein, and small amounts of fat.
3. Don’t eliminate too many calories as it will only increase cravings later.
4. If you are stressed or get the craving for a sweet, it is better to have 2 to 3 tablespoons of glucose which will give you about 100 calories, rather than having a pastry which will give you 500 to 800 calories.
5. Do not stock tasty snack food at home. If one knows that the kitchen is stocked with doughnuts and yummy cakes, binge eating becomes difficult to control.
6. Make exercise a part of your daily regimen to boost your metabolism and take the mind off of foods.
7. Read labels. Sugar free foods may be loaded with fats and sodium,
which are worse.
8. Identify the emotional triggers that lead to binge eating. This will help you to be prepared before binge eating strikes, by eating a healthy snack like a tuna sandwich or going out for a walk. They help to distract the mind and beat the binge eating tendency.
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