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  • Writer's pictureDr. Kristen Mitteness

Top Ten Tips to Prevent Binging

So you’re trying to eat healthier. Things are going well until you see the Oreo’s in the cupboard. Or until 10:00 pm and you realize you are starving. What now? Or better yet, what could you have done to prevent this? Here are my top ten tips to prevent binging.

1. Eat a big breakfast. And I mean big. Like as many calories as you can from protein, fat and vegetables. It’s the first meal of your day. Start it off right. This will help stabilize your blood sugar and set you up appropriately for the rest of your day. If your blood sugar isn't out of control, your future food choices won't be either.

2. Make sure you are getting enough fat in your diet. Fat is your friend. It tells your brain that you are full. It is essential for proper function of you cells. Eat fat from coconut oil, avocados, cold pressed olive oil, sesame oil, lard, tallow, butter/ghee (if you tolerate dairy) or fatty pieces of properly raised meat.

3. Set yourself up like you have no will power. Don’t even put the item in your cart if you don’t want to eat it. Did someone leave cake at your house? Give it away or throw it out. And having kids isn’t an excuse. If you shouldn’t be eating it, either should they.

4. Make sure you are drinking enough water. In fact, if you are hungry drink some water first. We often mistake hunger for thirst.

5. Have a backup plan. Find yourself a “guilt free” go to recipe that can satisfy your cravings without falling off the band wagon. More often than not, I have the following ingredients on hand: dates, cocoa powder, coconut flakes and some sort of nut or seed. I throw it all in a blender and chow down. Disaster averted.

6. Keep quality go to foods on hand. Pre cooked meat, deli meat (still better than bread or cookies), canned tuna, nuts, seeds, fruit or veggies. If you keep good food around you, you will eat good food.

7. Check in. Are you actually hungry? Are you bored? Are you trying to avoid doing something else? Check in with yourself. Find a distraction. Go for a walk. That might be just what you need to feel better and really get to the root of what’s going on.

8. Keep a diary. Knowing you have to write down what you are eating may prevent you from eating something you know you shouldn’t. Hold yourself accountable.

9. Eat a real meal. Don’t snack. If you are actually hungry, you deserve an actual meal. Bacon and eggs take less than 10 minutes to make.

10. Okay, so I guess I only have nine suggestions. But, I bet you can come up with a 10th! What it is?!

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