Uncontrolled eating, often referring to as binging, is typically driven by emotion.
Depression, anger, and anxiety are the most common binge eating triggers though others may also come into play.
Bingeing, by definition, is out of control. It’s not about the amount or the food, but how it makes you feel.
Is food controlling you?
If you can stop after a bite or two, you’re in control. If you can’t, the food is in control.
It’s a difficult cycle to break out of. You start feeling depressed, anxious, angry, lonely, so you start eating.
But then you can’t stop eating. You feel out of control, which makes you feel depressed, anxious, and angry. You begin to think you’ll never be able to stop.
Bingeing is also common in people trying to follow highly restrictive diets. Existing on nothing but small salads and plain water during the day can trigger nighttime binge eating.
Severe restrictions can cause feelings of both physical and psychological deprivation. After too much deprivation, it’s easy to swing to the opposite extreme and eat everything in sight.
The good news is, it is possible to quiet cravings and avoid overeating.
The secret is choosing nutrient packed snacks that will help you feel satisfied. Focus on high-fiber foods that are low in sugar. Add a little healthy fat and some protein to keep you feeling satisfied.
Choose foods that are high in stress-busting nutrients to help you feel even better.
Here are some snack ideas to help you take control without feeling deprived.
Ants on a Log
Spread a tablespoon of almond butter on each of two celery stalks, then sprinkle with a few raisins. High in fiber, protein, and healthy fat, it doesn’t get much better than this.
DIY Energy Bites
Stir together ½ cup chopped dates, ¼ cup rolled oats and ½ cup nut butter. Roll the mixture into bite-sized balls. Satisfies your sweet tooth without spiking blood sugar. Makes a great breakfast when you’re running late.
Open-Faced PB&B
Spread a tablespoon of nut butter on a slice of whole wheat toast. Top with banana slices (about half a banana) and drizzle with a bit of raw honey. The ultimate healthy comfort food.
Veggies & Dip
A few carrot sticks or a couple of celery stalk with two tablespoons of guacamole or hummus will fill you up. Guacamole and hummus are both great dips to help keep you feeling satisfied.
Mini Parfait
Layer a half cup yogurt with a half cup of blueberries and top with an ounce of chopped nuts. The calcium and protein will trigger the release of feel-good hormones.
