Does undereating really increase binge eating?

Stop undereating. Many binge eaters are also chronic dieters who have lived through every food-restricted diet known to man. OK, maybe not every one, but to the binge eater it feels that way. Caution – if you struggle with binge eating and try to combat it by restricting your calories, that’s a mistake. Restricting foods leaves you feeling deprived, which can cause an overwhelming, undeniable urge to eat. Next thing you know, you’re coming out of an eating binge flooded with feelings of shame, guilt and fear. Instead, make sure you are eating three meals a day made up of healthy food and snack choices.Eat for texture. The standard American diet lacks texture; however, fresh whole food such as nuts and seeds and vegetables add loads of different textures to help satisfy the brain after a meal. Meals like chicken, rice and roasted broccoli are not only the most boring healthy meal on the planet, but also has very little texture for food satisfaction. Adding some olive oil and slivered almonds for crunch on the broccoli is a very simple way to add texture to the meal that helps tell the brain you are satisfied. Another example, if you love yogurt or oatmeal for your morning breakfast, you can add healthy nuts and seeds helps bring more texture and enjoyment to the meal.Know your trigger foods. Next, it’s important to know which foods cause you to lose all control. For example, let’s talk chocolate chip cookies. If you eat one and then need the whole package, yup that’s your trigger food. Trigger foods don’t have to be sweet, either. For many, it’s a high-carbohydrate meal (Italian food, Mexican food, etc.). It’s whatever leaves you feeling like there’s no turning back until you devour everything in your path.Develop other ways to find comfort. After a long, stressful workday, you can find yourself reaching for the sugar … without being able to stop eating it. As cortisol increases with stress, this signals your body to burn energy, leaving you depleted. If you live a stressful life, it’s time to work on “managing” that stress in ways that don’t involve food. These activities (such as salt floats, massages, acupuncture, meditation, chiropractic care, walks, gym workouts, skiing – you get the idea) will increase a flood of endorphins that can elevate happiness.