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How To Stop Binge Eating?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How to stop binge eating? Binge eating is one of the most common eating disorders in the country.  One of the best ways stop binge eating is eliminating fad diets. Fad diets are too restrictive in nature and can influence triggering your binges. There was one study in 103 women where they abstained from certain foods that resulted in increased cravings and a higher risk overeating.

There was another study in 496 adolescent girls that found that fasting was associated with a higher risk of binge eating. What these studies are telling us is anytime you break away from eating in a normal balanced way it can potentially lead to overeating.

How To Stop Binge Eating? Photo credit: iStock- diego_cervo

When you restrict certain nutrients from your body like carbs or healthy fats that is going to cause your body to overcompensate on eating more than what is required. Anytime you are experiencing a nutrient deficiency that can lead to binge eating.

If you focus more on whole unprocessed foods such as whole grains, fruits and vegetables that will help to eliminate binge eating. Another way to help improve binge eating is to try to avoid skipping meals. When you skip a meal, it will increase the chances of you overeating and binge eating, especially when you decide to want to eat another meal again.

How To Stop Binge Eating?

There was study in about 38 people that showed that following a normal eating pattern was associated with a decreased frequency of binge eating. If you follow a normal eating pattern it will prevent you from overeating.

One of the best ways to suppress your appetite is drinking water regularly throughout the day. In fact, drinking 6 to 8 glasses of water daily will help you accomplish that goal.

One study in 24 people found that drinking 17 ounces of water before eating a meal decreased the number of calories consumed by 13%.

Another study in older adults found that drinking 13 to 17 ounces of water before a meal significantly decreased hunger and calorie intake, while increasing the feelings of fullness during the day. Some of the tips I’ve given to my weight-loss clients is try your best to drink up to 6 to 8 glasses of water per day. Why? Because it will help you eat less food.

Drinking water will help you tremendously with binge eating and it will help you lose weight. Eating more fiber will help keep you feeling fuller longer because fiber moves slowly through your digestive system. And eating fiber helps with preventing weight gain.  There was a small 2-week study where this group supplemented twice daily with a type of fiber in vegetables. And this group decreased their hunger and calorie intake while making them fuller.

The best types of fiber foods are fruits, vegetables, legumes, and whole grains.

Increasing your protein intake can also help people with binge eating. The types of protein rich foods can be meat, eggs, nuts, seeds, and legumes. Also, if you incorporate protein snacks in between meals when you are hungry that can help curb cravings. There was a study that was found that following a high protein diet can influence fullness, suppress your appetite, and overcome binge eating.

“Drinking water will help you tremendously with binge eating and it will help you lose weight. Eating more fiber will help keep you feeling fuller longer because fiber moves slowly through your digestive system. And eating fiber helps with preventing weight gain.” Celebrity Fitness & Nutrition Expert Obi Obadike

One of the final things that will help with eating in a balanced and normal way is meal planning. When you can plan your week of meals ahead of time it makes it easier to follow a regular pattern of eating.

The Bottom Line is binge eating is a common disorder in the United States, but it can be eliminated if you follow a normal balanced diet.  And it can be eliminated if you don’t skip meals and drink up to 6 to 8 glasses of water daily.

If you have any interest in trying any of our Ethical Supplement  products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can go to https://ethicalinc.com/product/appetite-suppressant/

References

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  3. Davy BM, Dennis EA, Dengo AL, Wilson KL, Davy KP. Water consumption reduces energy intake at a breakfast meal in obese older adults. J Am Diet Assoc. 2008 Jul;108(7):1236-9. doi: 10.1016/j.jada.2008.04.013. PMID: 18589036; PMCID: PMC2743119.
  4. Van Walleghen EL, Orr JS, Gentile CL, Davy BM. Pre-meal water consumption reduces meal energy intake in older but not younger subjects. Obesity (Silver Spring). 2007 Jan;15(1):93-9. doi: 10.1038/oby.2007.506. PMID: 17228036.
  5. Zendegui EA, West JA, Zandberg LJ. Binge eating frequency and regular eating adherence: the role of eating pattern in cognitive behavioral guided self-help. Eat Behav. 2014 Apr;15(2):241-3. doi: 10.1016/j.eatbeh.2014.03.002. Epub 2014 Mar 14. PMID: 24854811.
  6. Polivy J, Coleman J, Herman CP. The effect of deprivation on food cravings and eating behavior in restrained and unrestrained eaters. Int J Eat Disord. 2005 Dec;38(4):301-9. doi: 10.1002/eat.20195. PMID: 16261600.
  7. Stice E, Davis K, Miller NP, Marti CN. Fasting increases risk for onset of binge eating and bulimic pathology: a 5-year prospective study. J Abnorm Psychol. 2008 Nov;117(4):941-6. doi: 10.1037/a0013644. PMID: 19025239; PMCID: PMC2850570.
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