Medifast Eating regimen Suggestions – Commonly Asked Questions About Fruit, Alcohol and Splenda on the Medifast Plan

Amit Gaikwad Mar 21, 2023 Leave a comment

The Medifast food plan is one of the vital popular meal alternative diets available on the market that delivers to your property. It’s known for offering protected, ultra-fast weight reduction (as much as 5 kilos every week).

But if you happen to’re interested by trying the Medifast weight reduction food plan, there are just a few things you must know first like how it really works and if you happen to can have alcohol or fruit on the food plan.

With that in mind, listed below are probably the most commonly asked questions (and answers) about this food plan:

#1 How Does The Medifast Eating regimen Work?

You eat 5 Medifast “meals” per day plus one lean and green meal that you just add in yourself (lean protein and veggies).

Medifast meals consists of a wide range of shakes, bars, entrees, puddings, snacks, pancakes and even cookies or brownies. These meals are higher in protein than standard meal alternative bars and low in fat. So you do not get hungry and you are feeling fuller for longer.

One other thing that helps is that you just’re eating every 2 – 3 hours so you retain your metabolism high.

#2. Do I Have To Eat the Lean and Green Meal at Night?

No. You’ll be able to eat any of the meals, including the lean and green meal, in any order that you just like. You could eat a meal every 2 to three hours nonetheless to stop your metabolism from slowing down.

So you might have your lean and green meal within the morning if you happen to want – and even break it up throughout the day.

#3. How Much Weight Can I Lose on Medifast?

You’ll be able to expect to lose between 2 – 5 kilos every week throughout the first 2 weeks (so as much as 10 kilos in 2 weeks is feasible). After that your weight reduction should level off a bit to about 1 – 3 kilos per week.

#4. Can I Eat Fruit on Medifast Eating regimen?

Unfortunately no. Based on Medifast, the high sugar content in fruit (technically fructose) can throw off your weight reduction progress. So it would need to wait until after the food plan and you have reached your goal.

#5. Can I Eat Splenda On A Medifast Eating regimen?

Yes – you’ll be able to have 1 package of artificial sweetener in your coffee or tea every day.

#6. What If I Don’t Have Time To Make the Lean and Green Meal?

No problem. Medifast has recently introduced several frozen meals that fit the necessities of the lean and green meal. They’re microwaveable and prepared in just a few minutes.

This cuts down on the meal preparation and is an excellent option if you happen to’re too busy to cook – but still wish to try Medifast.

#7. Can I Have Alcohol On This Eating regimen?

Unfortunately no. There is not any alcohol allowed on Medifast. Like fruit, you’ll need to attend until after you’ve got reached your goal to indulge a bit.

#8. Can I Select My Own Medifast Meals Or Am I Stuck with “Favorites”?

You’ll be able to select your individual favorite Medifast meals if you happen to know what you would like and customize your package that way.

#9. What Happens Once I Reach My Goal?

Medifast has each a transition and a maintenance program that’s designed to soundly wean you off the food plan and back on to regular food without regaining the load.

#10. How Much Does Medifast Cost?

While this relies on certain things like current specials, on the whole, Medifast runs about $11 a day. This includes all 5 meals plus the net support and tools like message boards, recipes and more.

This does not include the associated fee of your individual lean and green meal.

So those are a number of the most often asked questions on the Medifast food plan. While this food plan will be strict – you do get very fast results. And it’s incredibly easy to follow with a lot of online support to cheer you on to your weight reduction goal. Good luck!

Diet

The three Best Food regimen Tricks to Keep Yourself on Course

Amit Gaikwad Mar 21, 2023 Leave a comment

You have dedicated yourself to radically alter your lifestyle, along with the ultimate goal of reducing weight, and in addition naturally also obtaining a healthy human body. You start with great courage, nevertheless, after every week you begin to remember, mainly through all of the temptations you face each day.

For one to encourage recent life, I wish to provide you three essential suggestions to your first strategy will sustain. With which you will give you the option to maintain yourself on target in your last goal: A healthy body having a healthy fat!

The 3 Best Food regimen Suggestions For You:

We’ve got discovered the perfect 3 weight loss plan suggestions for you.

Food regimen Tip 1: Drinking water!

Whether you might be following a weight loss plan, or not: Drinking water is not almost all the time an amazing idea. Much more powerful: It’s crucial! Were you aware that you would do without food for some time, but with no water, it is feasible to do a few days? Water is not only to moisture your body, which suggests that you might work optimally, nevertheless, can also be an amazing tip to satisfy your belly, within the minutes that you’ve gotten the uncontrollable urge to bite.

So before you begin that bag of fries, original drink a incredible glass of plain water. And in nearly all of instances, there’s thirst. So first like a glass of fresh water before you do with the bag of fries. You likely place that bag back into the cabinet.

Do you have troubles drinking water? Don’t you want water? Then try to wash it with just a little dab of peppermint syrup. Naturally, this syrup must be sweetened as small as you possibly can. But when it’s purified, it is not too bad: The amount of sugar is so modest that we will fail.

One other selection to drink extra water is a incredible cup of herbal tea, also preferably green tea which you purchase from an authority.

Food regimen Tip 2: Eating unconsciously

From the culture, eating unconsciously happens most after supper. You merely eat, and in addition you plop back on the sofa. Exhausted within the day which eventually lies, there’s, clearly, a superb cup of java. A phenomenal cake a component of this java. After the bowl, then you definately soon switch to a beverage. And bubbling with no yummy bite, naturally, is not complete. So more rapidly that bag of fries, cocktail blossoms, and pieces of sausage is set by the table.

It is a habit, nevertheless, an especially unhealthy dependence. Not only are you able to receive numerous extra calories on the very last-minute of at the present time, nevertheless, but your stomach can also be overly saturated with this method to sleep peacefully.

Incidentally, we do not even that poor, since the French eat half-past nine, together with the Spaniards even afterward!

Would you would like to bite on the sofa? Then select a lightweight bite, for example, some uncooked vegetables. And that alcohol and occasional? Much healthier and in addition you sleep much better.

Food regimen Tip 3: Love your favorite meals

You be incredibly stern by renouncing less healthy meals, but the chances are extremely high you will get hooked after a while. As an interim solution, it’s possible to sometimes enjoy that yummy cake, that delicious ice cream or a part of chocolate. But take one loaf, nor eat the package vacantly. The trick is moderation: It is feasible to eat so much, but just in equity.

And the necessary rules of weight-reduction plan are involved one thing: Don’t misuse this suggestion to debate emotion-food for yourself. Keep it real with a single cake, and immediately place the remaining a part of the lawsuit back from the cabinet.

Final Verdict

With all these three suggestions in your mind, you likely feel way more powerful to maintain on this course. Well done!

In any case remember well it requires an amazing deal of effort, particularly the very first months. Nevertheless, after just a little while, every part begins to turn into a custom. And That is the second that you’ve gotten permanently altered your lifestyle:

You do not take into consideration every part you probably did before, but you appreciate all the advantages.

Diet

Weight Loss Program Weight-reduction plan Suggestions – How you can Create Healthy Food Cravings

Amit Gaikwad Mar 20, 2023 Leave a comment

Why will we crave unhealthy foods? A healthy weight reduction weight loss program program often becomes a battleground between our desire to shed some pounds quickly, and snack cravings based on unhealthy food selections. We may not be what we eat, but research indicates that we desire the foods that we’ve got grown accustomed to eating, so you might say that we crave what we eat. If you may have created a pattern of eating ice cream for pleasure or when under stress, it ought to be no surprise that you’re going to have a hankering for ice cream under the proper conditions. Pavlov’s Dog, by another name, remains to be Pavlov’s Dog.

But when we’ve got, in effect, trained ourselves to want unhealthy snacks or foods, the reverse might also be true: we are able to train ourselves to crave healthy snacks and food. If we are able to do that, a bland tasting weight reduction complement could turn out to be just as desirable as a sweet roll.

I never craved coffee until I began drinking it. The identical goes for double chocolate chip ice cream. The taste for coffee and chocolate have to be learned through exposure to those foods and their flavors. If individuals who live in additional primitive cultures within the jungle can have a hankering to snack on creepy-crawly insects unique to their habitat, surely we are able to develop our own desire for an honest, healthy snack, healthy fast food, and healthy food recipe selections when preparing meals.

So how will we re-program ourselves to show a craving for sweets into something on the healthy food list? To cite a line from a movie, “Construct it and they’ll come.” On this case, if we construct the habit of constructing healthy food selections at meal and snack time, we’ll begin to want those foods as an alternative of those we have given up.

There may be numerous pleasure related to these snacking experiences, and most of us are reluctant to present them up. But when we are able to get ourselves to substitute some easy healthy food and snack recipes, we are able to train our mental and physical taste buds to desire them, and a latest pleasure-association can be formed around the brand new healthy food selection or recipe.

Recent research has proven this. The outcomes showed that latest cravings may be formed to switch old ones, regardless that the brand new ones are based on bland, healthy foods, and the unique ones were the tried and true fat and sugar tasty delights. The most effective news? It could only require one week to do it.

I’ve addressed some healthy snack ideas to make use of for re-training our cravings in one other article. (It comprises healthy snack ideas that also apply to children.) For now, I’ll give just just a few examples of healthy snack food substitutions.

Should you don’t desire such a jolt to your taste buds right out of the gate, you’ll be able to make it a two-step process in some cases. For instance, when the seemingly uncontrollable urge for chocolate ice cream hits, as an alternative have a coffee cup or glass of Chocolate Ovaltine and milk. Ovaltine shouldn’t be just like the junky chocolate milk mixes pitched to kids. Consider it as an alternative as a healthy fast food snack. It comprises vitamins and minerals, and if you happen to use one or two tablespoons as an alternative of the really helpful 4, not an excessive amount of sugar.

Step two: Purchase a very good chocolate flavored whey protein mix out of your local health food supplier (or the flavour of your selection) and use it as an alternative of the Ovaltine. These protein supplements aren’t anything like they was. Up to now, they might NOT mix and not using a blender, and so they tasted pretty bad. Not so anymore. They mix quickly by simply stirring or shaking, and the flavors are quite good. Trust me.

Now you’ve got turned a fat and sugar ice cream binge right into a healthy fast food selection: a protein complement! As well as, it’s way more filling and satisfying. You will not be tempted to eat anything as quickly as you’ll if you happen to had succumbed and eaten ice cream.

Don’t think it will work? Well, I can vouch for it personally, and tests done on regular on a regular basis people like us have proven the identical. In actual fact, it worked when very bland but healthy food recipes and snack substitutes were used as an alternative of the same old tasty treats, and in just per week’s time. People actually craved the tasteless tasting healthy snack food as opposed to their old unhealthy treats.

Go ahead and provides it a try. You may be craving healthy foods and snacks very quickly.

Diet

Graves’ Disease Weight loss plan Suggestions You Probably Don’t Know About

Amit Gaikwad Mar 20, 2023 Leave a comment

Before I discuss some Graves’ Disease weight loss program suggestions that may also help restore your health back to normal, let me first let you know that not only am I a licensed healthcare skilled, but I used to be personally diagnosed with Graves’ Disease. And nutrition definitely played an enormous role in restoring my health back to normal. I’ll warn you that being a holistic doctor I’m biased towards natural treatment methods, so while most endocrinologists label Graves” Disease as “incurable”, based by myself personal experience I think that Graves” Disease might be cured, and one’s weight loss program is very important in restoring their health.

So in case you are on the lookout for Graves’ Disease weight loss program suggestions that can help restore your health back to normal, then you definitely are going to enjoy reading the next information. As I just mentioned, weight loss program can play a giant role in treating Graves” Disease naturally. Nonetheless, I’ll let you know that while maintaining a healthy diet and incorporating dietary supplements might be useful, there are other aspects that can even play a job in your recovery, which I’ll briefly mention in this text.

I also will warn you that different doctors could have various opinions as to what is taken into account to be “healthy” close to one’s weight loss program. And let’s be honest for a moment…no one eats the “perfect” weight loss program, as for my part it’s okay to be “bad” once in a while. For instance, I consulted with a patient once who loved milkshakes, which as you may guess is not too healthy. And while it will be ideal for this person to completely eliminate milkshakes from her weight loss program, having one now and again often is not a giant deal. And the identical goes with other foods.

In fact there are exceptions. For instance, someone with celiac disease probably won’t give you the option to eat a gluten-based food “once in a while” without having a foul response. One other example involves someone who cannot “settle” for a milkshake once in a while, or an occasional slice of pizza, etc. In other words, some are higher off staying away completely from the “bad” foods, or else they start consuming an excessive amount of of it.

Testing For Food Allergies Is A Good Idea

Anyway, certainly one of the primary things I’ll recommend before anyone changes their eating habits is to get tested for food allergies. Going to a daily allergy doctor may not be one of the best option, as often they may test for under IgE antibodies. It is advisable to visit a holistic doctor and receive an ELISA/EIA panel, which also measures the IgG antibodies, and is generally more accurate (although this does depend upon the lab that performs the test).

One other alternative is to contemplate a GI Health Panel. The corporate Diagnos-Techs offers such a test, which measures the health of the gastrointestinal tract and includes over one dozen tests that utilize saliva and stool specimens. In addition they offer a FIP-Food Intolerance Panel, that can determine whether you might be allergic to 4 of essentially the most common foods (gluten, soy, milk, and egg proteins).

A more cost effective method is to conduct an elimination weight loss program, where you eliminate all the common food allergens (wheat, soy, dairy, etc.), after which slowly introduce a possible allergen, one after the other. There are alternative ways of doing this, but here is an example. You possibly can go on a purification program (described shortly), after which once the purification program is accomplished, introduce wheat for 3 days, and see how your body reacts. Just ensure that you do not add a couple of potential allergen, as in case you were so as to add each wheat and dairy for instance, and had a foul response, you would not know which allergen was responsible.

A Purification Program Can Be Helpful

As I just mentioned, many individuals can profit from a purification program. There are various kinds of these programs, and when doing one it is smart to be under the guidance of a reliable healthcare skilled. After I put certainly one of my patients on a purification program, I prefer having them avoid gluten, dairy, soy, and other common allergens for no less than twenty one days. Once more, the rationale for it’s because they’re common allergens.

Alternatively, I encourage them to eat loads of vegetables, some fruits, in addition to chicken, turkey, and certain sorts of fish. I do recommend that they purchase organic food, no less than close to the meats. While it will be great in the event that they can purchase the whole lot organic, I realize some people cannot afford this, and so if you could pick and select, I’d recommend to eat organic meat, and check out to steer clear of non-organic vegetables and fruits which are high in pesticides. These aren’t necessarily the one foods I like to recommend, as most individuals can devour a small quantity of raw nuts (sunflower seeds, almonds, etc.), in addition to another foods.

An Actual Example Of A Graves” Disease Weight loss plan:

Here is an example of a each day protocol once I first went on my Graves’ Disease weight loss program. Take into account that that is just an example, and is just not a weight loss program that I stayed on permanently (even though it did train me to eat higher, and I still eat healthy to this present day):

Breakfast:

• Protein drink which contained 2 cups of purified water, I cup of mixed berries (raspberries, blueberries, and blackberries), a healthy type of protein powder, and 1 teaspoon of flax seed oil (after one month I added one raw organic egg to this).

Mid-morning snack:

• Organic apples and raw sunflower seeds

Lunch:

• Grilled chicken salad: organic mixed greens and spinach, organic grilled chicken

Mid-afternoon snack:

• One other protein drink (very filling, and really tastes pretty good)

Dinner:

• Organic roasted turkey

• Some kind of vegetable (i.e. squash)

After-Dinner Snack:

• 1 cup of raw nuts (almonds, Brazil nuts, walnuts, cashews)

Although this weight loss program is comparatively healthy, you may notice that it is not perfect. I probably must have incorporated more vegetables, but overall it was a healthy weight loss program. Today I still eat healthy, but I do incorporate some whole grains occasionally (for instance, I could have a turkey wrap or sandwich with whole wheat bread), and once in a while I’ll even exit and get some pizza, eat some chocolate, etc.

When you currently eat plenty of junk food and/or have strong sweet and carbohydrate cravings, I would not expect you to vary overnight. Under such circumstances it’s best to take it slow, and once I first seek the advice of with a patient that has strong sweet and carb cravings, I put them on a protocol to assist them do away with these cravings, and thus make the transition to a healthier weight loss program much easier. I personally was brought up eating foods like Fruit Loops, Burger King Whoppers and fries, and drank loads of Hawaiian Punch. And while I used to be already eating much healthier once I was diagnosed with Graves” Disease, once I first began attempting to eat healthy it did take a while.

Drink Plenty Of Purified Water

You furthermore mght need to drink loads of purified water during this time, and avoid any soft drinks, and even most juices, which might be high in sugar. As for what kind of water you need to drink, different doctors have different opinions, but I like to recommend either water that has passed through a reverse osmosis process or distillation, after which is enhanced with minerals. Some will disagree with me, preferring water without minerals added. Either way, steer clear of the faucet water, and I’d even be cautious about drinking spring water unless in case you know the source is an excellent quality.

What Are Goitrogens?

There are also certain goitrogens you need to try your best to avoid. Goitrogens interfere with the function of the thyroid gland, which admittedly is not as big of a think about someone with a hyperthyroid condition like Graves” Disease as it will be with someone with a hypothyroid condition. But still, you would like to no less than minimize the next foods, and a few of them you’ll want to avoid completely. I personally ate a few of the following goitrogens carefully (i.e. spinach and broccoli), while completely avoiding others (i.e. soy). Anyway, listed here are a few of the goitrogens to pay attention to:

• Soy

• Broccoli

• Brussel sprouts

• Cauliflower

• Kale

• Spinach

• Turnips

• Peaches

• Strawberries

Where Should You Shop?

As for where must you shop, although you may shop at your local health food store, I personally like Trader Joes, which is a national chain that has loads of natural and organic food at inexpensive prices. Some “regular” grocery stores, and even places like Wal-Mart sell some natural and organic food as well. While my wife and I like shopping at Trader Joes for many of our items, we do buy a few of our foods at a neighborhood health food store, and just a few items in a “regular” supermarket.

Other Aspects Besides Weight loss plan Can Impact Your Health

Besides maintaining a healthy diet, there are another aspects that may affect your health. Because it’s difficult to get all the vitamins and minerals you wish through your weight loss program, taking some quality dietary supplements might be useful (i.e. B vitamins, Vitamin D, iodine, essential fatty acids, a multi-mineral complement, etc.). As I’m sure you recognize, it is also useful to be on a daily exercise program. One other big factor for individuals with Graves” Disease is to administer the stress of their lives, as while nearly everyone has to take care of stress, all of us have different coping mechanisms. And people those that don’t do an excellent job of managing the stress of their lives usually tend to have wired adrenal glands, which might each result in and exacerbate an autoimmune condition.

Should You Seek the advice of With A Natural Endocrine Doctor?

While many endocrinologists label Graves” Disease as being incurable, the reality is that many individuals like myself are turning to natural treatment methods to assist restore the function of the thyroid gland, and thus avoid anti-thyroid drugs and radioactive iodine. A reliable natural doctor that focuses on endocrine disorders can enable you along with your weight loss program, recommend quality supplements, and put you on an entire program that may potentially restore your health back to normal. While not everyone seems to be a candidate for natural treatment methods, most individuals can profit from following a natural treatment protocol.

So for those on the lookout for a perfect Graves’ Disease weight loss program, hopefully you’ve a greater idea as to what foods you need to eat when diagnosed with this condition. Truth to be told, most individuals should eat a healthy weight loss program consisting of whole foods, no matter whether or not they’ve an autoimmune thyroid disorder or not. Doing so can actually help prevent the event of such conditions, together with incorporating other lifestyle aspects, reminiscent of exercising often, obtaining quality sleep, and doing an excellent job of managing stress. But for somebody with Graves” Disease, maintaining a healthy diet can definitely help to enhance their health, and is thus extremely essential.

Diet

Teff Flour and the Candida Eating regimen

Amit Gaikwad Mar 20, 2023 Leave a comment

Have you ever ever heard of teff flour? I hadn’t either until I began experimenting with gluten free flours to make use of on the candida weight loss plan. Teff grass, botanical name Eragrostis tef, is an ancient grain that may thrive in a wide range of extreme weather conditions, which makes it a really reliable grain alternative. Teff grass is native to Ethiopia where it has been used for hundreds of years as food for cattle and a component of constructing materials. Teff is the smallest grain on this planet but despite its small size it’s an especially versatile grain. In Ethiopia today it’s milled into flour and used to make a flat bread call injera, porridge and as an ingredient in alcoholic beverages. Although teff has proven to be a reliable grain it has gone just about unrecognized and unused in North America until now.

Increasing awareness of medical conditions comparable to celiac disease, autism, gluten allergies/sensitivities and candidiasis during which eliminating gluten from one’s weight loss plan is mandatory or could also be useful has brought non-glutinous flours comparable to teff to the forefront in North America. As we seek for alternatives to our staple gluten filled grains, wheat, barley and rye, we’re starting to look the globe far and wide for useful alternatives. Using teff flour as a part of your weight loss plan to treat these conditions is of particular interest because teff flour has a really impressive dietary profile in comparison to that of other flours, each glutinous and non-glutinous. Teff flour accommodates a considerable amount of bran and germ which makes it a superb source of dietary fiber, protein and iron. Teff can be source of calcium. Since teff flour doesn’t contain gluten, is such a dietary powerhouse and is barely lower in carbohydrates than another grains it’s a great alternative for the candida weight loss plan also often known as the yeast free weight loss plan.

The candida weight loss plan is used to treat candidiasis, an overgrowth of yeast within the intestinal system. This is the reason it’s also known as the yeast free weight loss plan, because the goal is to eliminate all foods and ingredients containing yeast and ingredients that feed yeast, as a way to reduce the quantity of yeast within the intestinal system. The largest offenders are inclined to be sugar, processed foods, quick-acting carbohydrates, vinegar and fermented foods. Many candida weight loss plan resources also suggest giving up glutinous grains comparable to wheat, rye and barley because they are usually not only hard to digest, which puts an added burden on an already compromised digestive system, but gluten may contribute on to the yeast overgrowth problem by feeding the yeast. Symptoms of candidiasis include but are usually not limited to digestive problems, mental confusion, premenstrual syndrome, depression, eczema and pimples.

The cornerstone of treatment for candidiasis is the candida weight loss plan. The candida weight loss plan is an important a part of the treatment but will be probably the most difficult part due to amount of foods which might be eliminated. Having options comparable to teff flour opens up latest possibilities on the candida weight loss plan. Using teff flour together with other non-glutinous flours will help the candida dieter to create a wide range of yeast free dishes. You may substitute teff flour for about one fourth of the flour called for in a recipe.

For more information on living yeast free by following the candida weight loss plan visit yeast free living.

Advice, Diet

Better Control Eating Behavior

Daniel Feb 2, 2023Feb 2, 2023 2 Comments

Recommendations to Better Control Eating Behavior

Diet

Limit Intake of Sugar & Processed Carbs

As we discussed previously, people who carry the ‘A’ allele for rs1800497 tend to crave carb- and sugar-rich foods. Refined sugar, in particular, is highly addictive — and may even trigger some of the same neural pathways as addictive drugs [R]. Additionally, some studies have reported that animals fed high-sugar diets show reduced D2 receptor activity [R, R].

It is important to note that refined carbohydrate sources — such as white flour — have a high glycemic index, which means they quickly turn into sugar in your body, and can cause a potentially dangerous “spike” in blood sugar levels [R].

Excess sugar consumption can be one of your worst enemies when it comes to weight control, and is one of the single-most common factors that can lead to obesity [R, R].

Avoid High-Fat Diets

Animals fed high-fat diets have reduced D2 receptor activity [R, R].

People with rs1800497-A crave fried and fast foods, which are very often loaded with fat. Additionally, these unhealthy foods may also further impair the brain’s reward system, leading to a vicious cycle of habitual fast-food consumption [R, R, R, R].

A combination of fat and sugar — typical for fast foods and snacks — is particularly dangerous, as added sugar actually reduces the satiating effects of consuming fat [R].

With that said, this doesn’t mean you go to the other extreme and avoid consuming fats altogether! Unlike refined sugar, fats are essential and healthy — as long as they are consumed in moderation. Although heavily marketed, so-called “low-fat” products often compensate for reduced fat with high levels of added sugar and starches, and therefore are not necessarily a “healthier” alternative [R].

When in doubt, always check the nutritional labels of the food you’re eating — you may be surprised at just how unhealthy some “low-fat” products can be!

To potentially counteract your negative DRD2 variants and reduce food cravings, avoid highly-processed and “fast” foods, which are often very high in sugar and fat.

Increase Protein Intake

Rats fed a low-protein diet had lower D2 receptor density in their brains [R]. Dietary protein has a more potent satiating effect than carbs and fat, and may therefore help keep the reward system balanced and “well-tuned” [R].

Additional studies also suggest that getting more calories from protein may support weight loss, metabolism, and promote appropriate feelings of “fullness” after eating [R, R, R].

Therefore, it may be a good idea to consume a variety of protein-rich foods, such as [R]:

Eggs
Meat & fish
Legumes
Cheese (if not sensitive)
Nuts & seeds

Protein-rich foods also supply tyrosine, the main amino acid our body and brain uses to create the neurotransmitter dopamine. However, it is still unclear whether dietary protein intake has a noticeable or significant impact on the levels of dopamine the brain is capable of producing [R].

Increase your intake of dietary protein to balance the reward system, reduce appetite, and improve weight control.

Intermittent Fasting

According to some sources, different types of caloric restriction (e.g., intermittent fasting & continuous restriction) may be equally effective for weight loss in the general population [R].

However, people with the ‘A’ allele for rs1800497 may prefer intermittent fasting (also sometimes known as “time-restricted eating“). Human trials suggest that intermittent fasting may help control appetite, and may even enhance the body’s ability to burn fat [R].

Intermittent fasting may even affect the brain’s dopamine system directly. For example, one study of obese rats reported that fasting actually led to increased numbers of D2 receptors in the brain [R].

Lifestyle

Exercise Regularly

Mice lacking D2 receptors show significantly lower levels of physical activity, despite various exercise opportunities. Some authors suggest that lack of exercise is likely an important mechanism by which DRD2 variants influence weight gain [R, R].

Two clinical trials have confirmed the above findings by determining that women with the ‘A’ allele were much less physically active [R].

Additionally, regular exercise helps:

Balance dopamine levels [R, R, R]
Reduce food cravings [R]
Enhance fat-burning and weight loss [R, R]

Engage in Art

Finally, back to the hypothesis about modern people becoming “mindless pleasure junkies.” The authors of the study exploring this phenomenon suggest that artistic and creative activities may potentially be a “cure” for some of our problematic pleasure-seeking behaviors. For example, some research has reported that engagement in different types of art may help stimulate brain development, as well as foster better/healthier decision making and support long-term mental and physical well-being [R].

Other papers have confirmed the crucial role of art in brain development, emotional regulation and psychological well-being [R, R]. Therefore, it could be a great idea to pick up an artistic hobby, if you don’t already have one!

Recommendations to Improve Metabolic Health and Weight Control Diet

The good news for people with rs9939609-A and other FTO variants is that they respond equally well to different weight-loss interventions, including dieting [R, R, R].

Most studies found that simple dietary adjustments and exercise may even be enough to cancel out the potential negative impacts of these genetic variations [R].

Protein Intake

As discussed, increased protein intake may improve weight control and metabolic health, especially in people carrying the “problematic” alleles. To get at least 18% of total calories from protein, an adult male consuming 2,500 calories/day should get around 112g of protein daily.

Great protein sources include (protein content per 100g):

Soybean, roasted (38,5g)
Hemp seeds, raw (33g)
Chicken and turkey breast, grilled (32g)
Lean beef steak, grilled (31g)
Peanuts, roasted (28g)
Almonds, roasted (21g)
Eggs, cooked (12.5g)
Cottage cheese (10.5g)
Lentils, cooked (9g)

A negative link between FTO variants and saturated fat may be a reason to prioritize plant-based protein sources. As a side benefit, they are rich in fiber and may thus improve satiety [R, R].

Given the opposite effect of dietary protein on FTO observed in children and adolescents, they should avoid high-protein diets [R].

Unlike children and adolescents, adults with FTO variants may want to increase the intake of dietary protein. Focus on plant protein sources as they are high in fiber and low in saturated fat.

Calorie Control

In a meta-analysis of 14 trials and 7,700 subjects, people with FTO variants such as rs9939609-A lost more weight in response to various weight-loss interventions. Most protocols included calorie-controlled diets and increased physical activity [R].

To keep food cravings under control during calorie restriction, make sure to increase the intake of dietary fiber and don’t skip meals, especially breakfast [R, R].

Other

In a study of over 25,600 participants, FTO had a greater impact on men who consumed artificially sweetened beverages. Interestingly, researchers haven’t confirmed a link between sugar intake and these variants, but it’s still a good idea to avoid added sugar [R, R].

An intriguing 2015 paper blames increased milk consumption for the adverse metabolic effects of FTO variations. The authors found that amino acids from milk increase FTO expression. This may be crucial for infants’ growth and development but detrimental to obesity-prone adults [R].

Since children and adolescents consume more milk, it might be responsible for the opposite effect of dietary protein observed in these populations. However, this remains just a theory until more research is done.

To lessen the metabolic burden of your FTO variants, cut back on artificial sweeteners, added sugar, and milk.

Lifestyle

Physical Activity

A huge meta-analysis analyzed the data from over 200,000 adults to determine if physical activity influences the link between FTO and obesity. According to their results, physically active people with rs9939609-A had a 27% lower chance of becoming obese [R].

Many studies have shown that physical activity reduces and may even completely counteract the effect of this variation on weight gain [R, R, R, R, R].

Try to include 150 min. of moderate aerobic exercise weekly (such as jogging or brisk walking) and practice resistance training two times per week [R].

Sleep Quality and Circadian Rhythm

Impaired sleep quality is a well-known risk factor for obesity. Disturbances in the circadian rhythm (sleep-wake cycles) can negatively impact metabolism but also contribute to food cravings and unhealthy food choices [R, R].

Given the role of FTO in appetite and emotional eating, people with problematic alleles should make a special effort to fix their circadian rhythm.

It’s essential to get enough sunlight during the day, limit your exposure to blue light (phone and computer screens) in the evening, and follow other tips to improve sleep quality [R, R].

Fixing your circadian rhythm will improve your sleep quality, lessen the harmful effects of FTO variants, and cut your risk of obesity.

Supplements

Please note: plenty of herbs and supplements are being advertised as effective for weight loss, but there’s no substantial clinical evidence to back up these claims. No supplement can replace a healthy lifestyle and a balanced calorie-controlled diet.

A study of 796 Brazilian children suggested a link between vitamin D status, FTO, and obesity. The “A” allele at rs9939609 was associated with higher BMI only among vitamin D-deficient children [R].

Make sure to get adequate sun exposure and consider taking a vitamin D supplement if deficient.

Diet, Videos, Weight Loss

Healthy Eating Video Course

Daniel Jan 6, 2022Feb 22, 2023 Leave a comment

Healthy Eating Video Course

With this video course, you are going to understand the importance of eating healthy and how food impacts our bodies and functions. Without understanding exactly why our bodies react to food the way they do, it can sometimes be difficult to stay on track.

But there are many ways that you can begin to understand why eating healthy foods is so important, and exactly how to begin a healthy eating journey. Let’s not waste any more time. We should begin eating healthy today!

Topics covered:

Why Eat Healthy?
Understanding Your Relationship with Food
The Dangers of Diet Trends
The Food Pyramid
How Food Can Be Your Medicine
The Health Benefits of Eating Vegetables
The Health Benefits of Eating Fruits
The Best Meat to Eat for Healthy Living
The Dangers of Processed Foods
Bringing It All Together with Meal Planning

Diet, Weight Loss

How to Stop Emotional Over Eating

Daniel Dec 24, 2021Jan 21, 2022 1 Comment

Emotional overeating disorders can be difficult and devastating for those who suffer from them. What makes this happen?

Why is it that some people, knowingly or unknowingly, turn to food for comfort? Here are some thoughts and ideas on those questions.

Emotional overeating disorder is a general term that refers to any of various eating habits where genuine hunger is not the motivational factor.

It is more common among women than men, but men are not immune – especially young men in their teens and twenties.

Those who suffer from this disorder associate food with emotional comfort, and will turn to eating to escape negative feelings.

Past Trauma. For some with emotional overeating disorder, the problem stems from past traumatic events.

Someone who suffered sexual abuse, for example, or some other kind of sexual trauma may overeat in response to feelings of anxiety and confusion.

The result is a fatter body, which some sources suggest may cause the sufferer to feel ‘protected’ from being attractive to the opposite sex.

Subconsciously or consciously, the sufferer wants to be unattractive. Other examples of past trauma or unmet needs may cause a person to turn to emotional overeating.

Poor Self-Image. People who suffer from low self-esteem and a negative self-image may seek escape by overeating.

In a way, emotional overeating is a physical expression of what the sufferer feels inside, and the resulting weight projects the same image of self-disrespect.

Self-Medication. Like alcoholics, those who struggle with emotional overeating may be unconsciously using food as a drug. Eating numbs or dulls the emotions that might be too hard to deal with otherwise.

Depression. Studies indicate a strong correlation between depression and emotional overeating. Ironically, sometimes as depression grows worse a sufferer loses weight; weight loss means the sufferer is not eating as much, and therefore not engaging in his or her coping mechanism.

Stress. Prolonged, unrelieved stress can have a profound effect on the body. Stress stimulates the body to produce, among other chemicals, the hormone cortisol.

Cortisol apparently has a hunger-stimulating effect, and as the stressful emotions increase along with the cortisol, a cycle of emotional eating can play out.

Stress, via cortisol, also increases the physical craving for carbohydrates. Cortisol production triggers the release of a brain chemical called neuropeptide Y, which causes the desire for carbohydrate consumption.

Could You Have an Eating Disorder?

Do you find yourself gaining weight during times of stress? Do you fear boredom because you know you’ll simply eat to fill the time?

These are just some of the symptoms of emotional overeating. If you think you may suffer from this relatively common eating disorder, here are some signs and symptoms that may help you identify whether or not this is what you’re struggling with.

Mindless Eating

If you have a binge eating disorder or emotional overeating problem, you may stuff food in and not even really taste it or realize what you’re doing. It’s as though you are “out of it” and just mindlessly stuffing food into your mouth.

Feelings of Guilt and Shame

Many people with emotional overeating disorders feel really embarrassed and hateful of themselves after they’ve got through with an eating binge.

The problem, of course, is that these negative feelings may make you reach for more food for comfort.

Eating in Secret

Because of being embarrassed, may emotional overeaters will eat in private, reserving their “naughty” foods for when no one is looking.

Always on My Mind…

Do you think about food all the time? Do you feel anxious about the prospect of leaving the house without snacks or money to buy food?

Constantly thinking about food (food obsession) may be a sign that you have an emotional overeating disorder.

Feeling Sick

Sometimes, emotional overeaters will eat and eat to comfort themselves, and then feel sick afterward.

Obviously, this is your body’s way of telling you you’ve eaten far too much more than is good for you; but for emotional overeaters, this sickness does not necessarily deter the next binge.

Identify Your Triggers

Emotional overeating is usually triggered by something – emotions, yes, but sometimes we need to be more specific than that.

Identifying your personal triggers can go a long way toward helping you overcome the disorder. Basic trigger categories include:

* Emotional – Eating to relieve boredom, stress, or anxiety

* Psychological – You may eat in response to negative, self-destructive thoughts

* Environmental/Situational – You may eat simply because the opportunity is there. Also in this category is the habit of eating while doing another activity, such as reading or watching TV.

Do any of these signs and symptoms describe you? If so, don’t despair – there are treatment options available for emotional overeaters.

Check with your healthcare provider for advice on therapists or specialists in your area.

What Causes Emotional Overeating Disorder?

Emotional overeating disorders can be difficult and devastating for those who suffer from them.

What makes this happen? Why is it that some people, knowingly or unknowingly, turn to food for comfort? Here are some thoughts and ideas on those questions.

Emotional overeating disorder is a general term that refers to any of various eating habits where genuine hunger is not the motivational factor.

It is more common among women than men, but men are not immune – especially young men in their teens and twenties.

Those who suffer from this disorder associate food with emotional comfort, and will turn to eating to escape negative feelings.

Past Trauma

For some with emotional overeating disorder, the problem stems from past traumatic events.

Someone who suffered sexual abuse, for example, or some other kind of sexual trauma may overeat in response to feelings of anxiety and confusion.

The result is a fatter body, which some sources suggest may cause the sufferer to feel “protected” from being attractive to the opposite sex. Subconsciously or consciously, the sufferer wants to be unattractive.

Other examples of past trauma or unmet needs may cause a person to turn to emotional overeating.

Poor Self-Image

People who suffer from low self-esteem and a negative self-image may seek escape by overeating. In a way, emotional overeating is a physical expression of what the sufferer feels inside, and the resulting weight projects the same image of self-disrespect.

Self-Medication

Like alcoholics, those who struggle with emotional overeating may be unconsciously using food as a drug. Eating numbs or dulls the emotions that might be too hard to deal with otherwise.

Depression

Studies indicate a strong correlation between depression and emotional overeating. Ironically, sometimes as depression grows worse a sufferer loses weight; weight loss means the sufferer is not eating as much, and therefore not engaging in his or her coping mechanism.

Stress

Prolonged, unrelieved stress can have a profound effect on the body. Stress stimulates the body to produce, among other chemicals, the hormone cortisol.

Cortisol apparently has a hunger-stimulating effect, and as the stressful emotions increase along with the cortisol, a cycle of emotional eating can play out.

Individual Triggers

There are triggers or causes of emotional overeating that are not necessarily in the categories above. Some examples might be:

* Boredom
* Oral need or a need to satisfy your mouth’s need to do something
* Social pressure or embarrassment at eating in public, resulting in overeating in private
* Financial stress
* Relationship difficulties

Nutritional Treatments for Emotional Overeating

It may seem ironic to turn to nutritional treatments for emotional overeating – after all, isn’t the problem too much eating?

Why would you want to look at more foods you need to eat? But more and more experts are seeing the connection between nutrition and emotional overeating.

The fact is, when you overeat in response to emotions, you may not be eating the healthiest foods. You become full – even sick – on junk foods, and there’s no room left for the good stuff.

It’s common knowledge that you do need the right nutrients to be healthy, and if those foods are not being eaten, then it’s more a matter of quality than quantity.

Nutritional Deficiencies

Another aspect of emotional overeating may be nutritional deficiencies – and the deficiencies might bring on cravings.

The theory is that the body craves certain foods in response to a need – in the case of emotional overeating, the need is emotional but it may also be physical.

For example, a craving for ice cream may signify your body’s need for calcium.

Here are some vitamins and minerals that, according to research, are implicated in the management of emotional overeating.

# Vitamin D

This vitamin’s effect on mood is well-documented, and is even suggested for people who suffer from certain depressive disorders, such as Seasonal Affective Disorder. Foods high in Vitamin D include:

* Cod liver oil
* Sockeye salmon
* Soymilk (fortified with Vitamin D)
* Cow’s milk

Remember that Vitamin D is a fat-soluble vitamin, so sources with healthy fats, such as fish, may be absorbed better by the body.

# B-complex Vitamins

These important vitamins help increase energy levels and manage water retention. Foods with B vitamins include:

* Yogurt
* Eggs
* Lean beef (B12)
* Dark leafy greens (kale, broccoli, spinach)

# Magnesium and Calcium

This is a powerful pair – many supplements put them together in one pill or capsule. These minerals are important for managing muscle and nerve tension.

Interestingly, when these minerals occur naturally in foods, there is usually a higher proportion of magnesium to calcium, whereas supplements generally have more calcium than magnesium. Foods include:

* Beans
* Nuts, especially peanuts, hazelnuts, and pecans
* Corn

# Zinc

Zinc has been shown to have a profound effect on appetite and cravings, and many people with eating disorders are deficient in this mineral. Zinc is found in the following foods:

* Shellfish, especially oysters and crab
* Beef, particularly beef shanks
* Pork
* Chicken
* Garbanzo beans

Making deliberate, conscious choices about what you do eat can go a long way toward managing emotional overeating. Plan your meals and make a shopping list, and be proactive about meeting your nutritional needs.

Lifestyle Choices: Learn to Overcome Emotional Overeating

Overcoming emotional overeating can seem overwhelming, and setbacks can be expected.

But the good news is, there are lifestyle choices that you can make to help overcome this problem. The key word is choice – you can choose to follow a healthy lifestyle.

Sometimes it helps to break things down into small, specific steps you can take (just trying to lead a “healthier lifestyle” is a bit vague!). Following are some of these specifics. And remember, setbacks and relapses are not unusual.
Don’t beat yourself up; just start fresh tomorrow.

Exercise

Experts are in general agreement that regular exercise three to five days a week is most beneficial. This exercise should consist of at least 20 minutes of cardiovascular exercise (such as vigorous walking, jogging, biking, etc.) followed by some light toning or weight training. Committing to this regimen full-force is not necessarily the best way to go; if you can only exercise once or twice a week, that’s still better than nothing and will hopefully pave the way for more in the future.

Exercise is said to relieve emotional overeating in several ways. For one, exercise produces endorphins which are the body’s natural “feel good” hormones. For another, exercise prevents boredom and mindless eating, which is what you might be doing if you weren’t exercising! And finally, exercise will likely boost your self-image, helping to break the cycle of low self-esteem and poor self-image that “feeds” emotional overeating disorder.

Nature

Never underestimate the healing power of nature! For those with emotional overeating disorder, choosing to spend more time out in nature can be particularly beneficial. After all, in the natural realm there are no media messages to mess with your self-image, and being in nature connects you to your origins and the origins of food.
Some experts theorize that detachment from food and its natural source plays a role in emotional overeating disorder. Getting involved in nature and exploring and appreciating it can go a long way toward reconnecting with our biologically normal view of food. Maybe you can kill two birds with one stone and do your regular exercise outdoors!

Tips on Overcoming Emotional Overeating

Emotional overeating is almost a joke in our society – movies, TV shows, and the resulting stereotypes cause many of us to laugh about how much ice cream it takes to get over a boyfriend, or how much chocolate we need to overcome rejection. But for those who actually suffer from emotional overeating, it’s anything but funny.

First, it helps to be honest with yourself and identify if you have this problem or not. Here are some tips to help you know if you are an emotional overeater or not.

1. Keep a food diary. In this diary, in addition to noting everything you eat, also note how you feel when you eat – sad, angry, upset, elated, joyful, etc. Don’t judge yourself or make any changes to your habits when you begin keeping this diary; you’re not trying to impress anyone or prove anything. You are trying to get an honest picture of your eating habits. After several weeks, a pattern will probably emerge.

2. Are you under a lot of stress? Do you find that you gain weight when under stress? There are other factors that can come into play, of course, causing you to gain weight. But this is something to consider if you are trying to figure out if you have an emotional overeating problem or not.

3. Get advice from a therapist or specialist if you really want to find out if you are a victim of emotional overeating.

How Can It Be Overcome?

If you have identified emotional overeating as something you suffer from, you may benefit from some tips on overcoming this problem. Here are some to consider.

1. Seek stress relief

If you overeat in response to stress, it makes sense to find alternative ways to relieve and manage that stress. Meditation, Yoga, Pilates, martial arts, and other regular forms of exercise and relaxation techniques can help alleviate the stress that is triggering your overeating.

2. Swap goodies for goodies

Try to find substitutions for the comfort foods or food rewards you seek when you are feeling positive or negative emotions. Having something in place already is key – keep a list handy or other reminder that will prompt you to turn to the alternative rather than the candy bar. (Some alone time, a short walk, reading a magazine or book for pleasure, doing your nails, etc. are all little emotional pick-me-ups that you can implement in place of food.)

3. Why am I doing this?

Before eating, ask yourself why you are doing it. Do you feel genuinely hungry? If you’re truly hungry, you may feel fatigued and, of course, feel hunger in your stomach. Ask yourself if you really feel hungry or if you are seeking an energy boost or a calming effect instead.

Could Your Weight Gain Be the Result of Emotional Overeating?

Weight gain is frustrating enough, but when you can’t seem to identify the cause(s) of it, the frustration is compounded. Emotional overeating is a somewhat sneaky problem – because it can involve mindless eating, it’s the sort of thing that can occur without you realizing it. If you are having trouble figuring out what’s causing your weight gain, here are some tips on identifying emotional overeating (as opposed to just overeating).

Seemingly Unexplainable Weight Gain

If you are gaining weight and you can’t seem to figure out why, this is (ironically) a sign that the problem may lie with emotional overeating. As noted above, you often don’t know you’re doing it when it comes to emotional overeating. You may even be working out regularly and preparing healthy meals and still gaining weight, because you are mindlessly eating other foods when you feel negative emotions.

A Sudden Urge

Sources say that emotional “hunger” comes on quite suddenly, perhaps in the form of an irresistible craving for a certain food or just the urge to eat right now. True hunger is usually more gradual than that – unless you have low blood sugar or have gone a very long time without eating, true hunger does not usually take the form of an urgent need to eat a whole lot right away.

Depression

More and more the connection between emotional overeating and depression is being discovered. Do you feel depressed periodically? When you even think of feeling depressed, what goes through your mind? How do you cope? If you are picturing a big serving of your favorite comfort food, then this may be a sign that your overeating is emotion-based.

Stress

Are you going through a stressful time in your life simultaneous to your weight gain? Have you seen that pattern before? Stress, with its accompanying anxiety and other negative feelings, can trigger someone to overeat in response to those feelings.

Guilt

How do you feel after you eat? Are you consumed with guilt? Do you feel ashamed? These feelings are signs that you have a problem with emotional overeating. Normal eating to satisfy normal hunger does not make a person feel guilty.

Specific Cravings

As many parents know, genuine hunger usually means that you’re more open to various food options. In emotional overeating, though, cravings may be so specific that no other food will do to satisfy your “hunger.” You feel like you have to have that particular food to feel satisfied.

Weight Loss Surgery: Can It Help with Emotional Overeating?

If you have trouble with emotional overeating, you may have considered weight loss surgery of some sort. But how do you know if it’s for you? What kinds of surgery options are available? Here are some ideas as to the more common surgical options currently available and some of the better-known pros and cons associated with them.

1. Lap-Band

This is a type of restrictive weight loss surgery, and it is adjustable. A silicon doughnut or ring is placed around the top of the stomach, leaving a small pouch above the ring. This is where the food goes first, and the pouch, being so small, fills up quickly. The person feels full on less food, in other words. Slowly, the food makes its way from the pouch into the main stomach.

The doctor or surgeon may, from time to time, inject saline into the ring in order to inflate it, thus decreasing the pouch’s capacity even further. The opposite can be done as well.

Pros:

* It’s adjustable, as noted above – fluid can be removed or injected into the ring.
* The digestive process is not compromised; food is digested “the usual way.”
* The surgical procedure is usually done laproscopically, meaning it’s minimally invasive.

Cons:

* Additional surgery may be required in the case of twisting of the access port or perforation of the stomach.
* Weight loss tends to be rather slow and gradual, and not as dramatic as some other options.
* Repeated follow-up visits with your doctor are required.

2. Gastric Bypass

This is what’s known as a malabsorptive technique. In gastric bypass surgery, a small pouch is created at the top of the stomach using “staples” rather than a ring. Then part of the small intestine is re-routed to connect to this pouch, essentially creating a permanently smaller stomach. It is called “bypass” surgery because food bypasses the rest of the stomach and the original small intestine connection, called the duodenum.

Pros:

* Weight loss tends to be significant and permanent.
* Mild side effects, such as heartburn, tend to be resolved easily.

Cons:

* Compromised nutrient absorption is a significant concern, and patients are generally required to take many supplements to prevent nutritional deficiency.
* Dumping syndrome, or a too-fast emptying of stomach contents, is a potentially difficult side effect.
* It’s harder for doctors to view the stomach and intestine via endoscopy, meaning cancer and other problems may go undetected.

These are just two of the more common types of weight loss surgery. The bottom line is, weight loss surgery can help with the weight gain and excessive caloric intake associated with emotional overeating, but it does not address the underlying emotional issues. If you do choose some sort of surgery to treat emotional overeating, it’s a good idea to make sure it’s part of a “whole person” treatment plan that includes counseling and emotional therapy.

Emotional Overeating: Knowing Where to Turn

Emotional overeating can seem like a prison with no way out, and when you do think of seeking treatment, it can seem too overwhelming to consider. Sometimes it helps to have some simple steps and treatment programs laid out clearly, so it doesn’t seem so overwhelming. Following is a list of common treatment options for emotional overeating disorder, as well as some tips on things you can do and some cautions on what not to do.

Common Treatments

First, recognize your problem. Know you’re not alone – the number of people who suffer from emotional overeating disorder is significant.

* Counseling – Individual, group, or family counseling can prove very helpful for people who experience emotional overeating. Counseling treatment usually involves some nutritional and dietary guidelines and treatment of underlying emotional problems.

* Surgery – This is a somewhat controversial treatment for emotional overeating – it addresses the physical aspect of the problem rather than the emotional. However, in combination with emotional therapy and extensive medical counseling, surgery is a viable choice for some sufferers. Usually, surgical options involve decreasing the space available in the stomach, usually by a lap-band or gastric bypass procedure.

* Medication – Under the care of a professional, medications – usually anti-depressants – have been shown to provide relief for many who suffer from emotional overeating. This may be due to the suspected connection between overeating and depression – research continues to point to the relationship between the two problems.

Tips – What You Can Do

* Exercise regularly – Yes, you’ve heard this one, but it’s really an important aspect of managing emotional overeating. Exercise may improve mood, improve energy levels, and increase your self-image – all part of overcoming emotional overeating. You can start with just 20 minutes of brisk walking three to six times a week.

* Eat well – What you do eat is as important as what you’re “not allowed” to eat! Sometimes, emotional overeaters can be overcome by cravings for certain “forbidden” foods, like ice cream, candy bars, and potato chips. But if you’re full of and surrounded by healthy foods, you can dig in without feeling guilty. Keep fresh produce on hand and eat lots of lean protein, veggies, fruits, and whole grains.

What Not to Do

* Keep unhealthy snacks handy – If you don’t have the unhealthy food in the house, you will probably be less likely to head for it in times of emotional distress. In other words, make it hard on yourself to get the foods you want to eat when feeling bad – cross ice cream, junk foods, and fatty snacks off your grocery list.

* Crash diet – Trying to starve yourself or go on an extended fast is not recommended. You may compromise yourself nutritionally and/or physically, and crash dieting tends to result in more overeating afterward.

Alternative Therapies for Emotional Overeating

Emotional overeating can make a person feel imprisoned – it can seem like there is no way out of the cycle of feeling sad, angry, anxious and so forth, and then eating to alleviate the emotional pain. There are treatments that are available, though – some of them conventional and some of them alternative.

Conventional therapy, surgery, and medication have all been utilized at one time or another for the treatment of emotional overeating. There are, however, some alternative therapies that are worth exploring. Here are some of them.

Hypnosis

Because emotional overeating begins in the mind, hypnosis is said to be effective because it addresses the mind directly with the power of suggestion. Hypnosis is not the mumbo-jumbo stuff of cartoons and swinging pocket watches; it’s a clinical practice and many practitioners have used it with success to treat emotional overeating.

Meditation

The intent of meditation as a treatment for emotional overeating is to “tune in” to the emotional thought center that is driving your cravings and/or binge eating. Meditation, sometimes taking a form called “mindfulness,” is the opposite of mindLESSness, which is what often happens in emotional overeating. The person does not really think about what he or she is doing; it’s mindless eating.

Herbal Supplements

It seems like every time you turn around there’s a new herbal supplement promising to help you lose weight. But there are some herbs that can help with the issue of emotional overeating. Here are some of them.

* Hoodia – This much-publicized herb is said to be effective at appetite suppression and boosting energy. Its effects tend to be subtle, and it also has a good safety record.

* Vitex – This hormone-balancing herb for women may help those whose emotional overeating is influenced by hormone fluctuations.

* Ginseng – This ancient herb is said to help sugar cravings and curb the compulsion to overeat in response to one’s emotions. Both American and Asian ginseng are purported to be equally effective.

Acupuncture

Acupuncturists are often asked if acupuncture can help with weight loss. The answer, in general, is yes – but not always. However, the good news is that acupuncture tends to be more successful with treating emotional overeating than just overeating. This may be due to acupuncture’s alleged ability to release endorphins and boost metabolism – making the client feel better emotionally, effectively curtailing the emotional overeating.

Nutrition

Interestingly, having the right balance of vitamins and minerals may affect emotional overeating – it’s not too much of a stretch to speculate that nutritional deficiencies could play a part in this kind of overeating. So make sure you’re not eating a lot of artificial, processed, pre-packaged foods; opt for fresh, whole foods as a general rule. It’s also a good idea to take a vitamin and mineral supplement that is formulated for your gender and life situation.

How to Eat to Stop Emotional Overeating

When you think of stopping emotional overeating, does it seem like an impossible goal? You’re not alone – many people who suffer from this problem feel imprisoned and helpless. It can seem like you are unable to break free from the overwhelming emotions and habits. But there’s good news – it’s a treatable problem.

Being honest with yourself is an important first step. Emotional overeaters tend to judge themselves pretty harshly, but don’t – you’re not an isolated case or some kind of freak. It’s a sign of strength to seek help! It means you’ve identified the problem.

If you’re struggling with this problem, there are some things you can do to get things under control while you’re seeking professional help. Here are some tips.

Your Grocery List

When an emotional moment hits and you head for the refrigerator or pantry, what kind of foods do you usually go for? Often, emotional overeaters head for high-calorie comfort foods like ice cream, chips, or candy bars. But you can’t eat those things if they are not in your house! Here are some examples of foods to put on your grocery list in place of the ones you may be tempted to buy. (Another tip – buy only the foods on your list. Compulsive buying of food is tempting.)

* Brown rice (instead of white rice)
* Millet (instead of or in addition to rice)
* Fresh fruits and vegetables (rather than canned)
* Low-fat, low-calorie yogurt (rather than ice cream)
* Popcorn kernels for air popping (rather than chips and fatty snacks)
* Lean protein like fish, turkey, and chicken (instead of deli meats and processed meats like hotdogs and bologna)
* Natural, healthy cooking oils like olive and safflower oil (instead of shortening, lard, or unhealthy oils)

Don’t Crash Diet

It’s good to be proactive in solving problems, and emotional eating is no exception. If you try to crash diet, you may find yourself eating more after the crash diet is over. So, rather than stopping eating everything you love, try some of these tips.

* Allow yourself to have a dish of frozen yogurt each week as a treat. This approach tends to be easier than just cutting out all frozen treats. You could use this approach with other “naughty” foods, too – it may be easier to resist if you know you are going to have that food on Saturday (or whatever day of the week you choose to have a small treat).

* Boost your nutrition with a good quality vitamin and mineral supplement.

* Increase your consumption of nutrient-dense foods.

Eat Regular Meals

Experts recommend regular mealtimes as a way to combat emotional overeating. If it’s not “time” for food, then you may be better able to hold off on eating until it is time. Also, eating regular meals helps you to be deliberate about your intake of nutritious foods. And finally, having regular meal times tends to make for a more relaxed eating experience, which is the direct opposite of anxiety-driven overeating.

Article on zinc and eating disorder Anorexia

https://www.nutraingredients-usa.com/Article/2021/10/14/Clinician-argues-zinc-supplementation-key-to-reversing-eating-disorders

Diet, eBooks, Stress, Weight Loss

Eat Your Way To Calm To Combat Stress

Daniel Aug 18, 2021 Leave a comment

Discover a Diet and Lifestyle That Combats Stress So You Can Life A Healthier, Calmer And Longer Life! You’ll Find Out The Tips, Techniques And Exact Steps To Take To Finally Get The Results You Deserve!

Stress. It’s a normal part of human life that increases and de-creases depending on what’s going on in our personal, profes-sional, or academic lives at specific times.

Although at some point each of us will feel stressed about something, some people are affected more by stress than others. If left unchecked, stress can sometimes turn into further problems, such as anxiety or depres-sion.

Because of this, understanding how to prevent, manage and control your stress with your diet and your lifestyle is absolutely important.

Since stress can have such a huge effect on your life if left to worsen, understanding how what you put into your body can help your mental state is absolutely vital to living a life that is calm, relaxing and stress-free.

Since trying to ignore your stress won’t make it go away, it’s im-portant to know exactly what to do in order to help your stress levels remain manageable and easy to control.

One of the best ways to take control of the amount of stress which you are feeling is to take control of your diet, exercise and lifestyle habits.

When your diet and lifestyle are working together in your favor to combat and fight stress, you will find that you are better able to control any feelings of worry or anxiety that come up.

Remember that what you put into your body isn’t just important for your physical health, but also for your mental health, too!

Eat Your Way To Calm

Diet, Fitness, Videos, Weight Loss

Total Body Weight Transformation

Daniel Aug 18, 2021Aug 18, 2021 Leave a comment

How Would You Like To Burn Fat And Build Muscle Even Faster Without Ever Stepping Foot Into A Gym?

Do you want to get into the best shape of your life? Have you tried and failed to get into great shape in the past?

Do you struggle with training programs that involve going to the gym 5 days a week for an hour at a time and starving yourself of carbs and other tasty foods?

Bodyweight training is the perfect solution when it comes to building muscle, losing weight, getting fitter and improving health all round.

This is the answer that has been staring you in the face all this time and it can work where so many other methods have failed in the past for a number of key reasons.