Healthy Living » Diet & Nutrition » Haunting Hunger   Login

 Diet & Nutrition

August 2010
Haunting Hunger
Binge Eating Disorder
Prathima Deepak
Everyone overeats from time to time, but if overeating is a regular and uncontrollable habit, we may be suffering from binge eating. Binge eating is characterised by overeating in a certain period of time. Often, the binge eater will eat very quickly, past the point of being satiated, and due to this they feel physically uncomfortable.

This habit is actually classified as a disorder; Binge Eating Disorder (BED), it is a central feature of bulimia nervosa (Excessive appetite).

Medical Complications
BED leads to a wide variety of physical, emotional, and social problems. People with binge eating disorder report more health issues, stress, insomnia, and suicidal thoughts than people without an eating disorder. Depression, anxiety, and substance abuse are common side effects as well. It also leads to numerous medical complications like
  • Type 2 diabetes
  • Gallbladder disease
  • High cholesterol
  • High blood pressure
  • Heart disease
  • Certain types of cancer
  • Osteoarthritis
  • Joint and muscle pain
  • Gastrointestinal problems
  • Sleep apnoea
The good news is that binge eating is treatable. With professional help and support, we can wean ourselves out of binge eating.

Overcoming Binge Eating
Overcoming binge eating disorder also involves getting emotional eating under control. Eating right and listening to your body is an essential step in stopping binge eating. Other strategies that help, include practising relaxation techniques, staying connected to family and friends, and making time for things you enjoy as part of your daily schedule.  
Here are a few tips you can practise to help you munch less:
  • Eat Breakfast on time.
  • Avoid temptation.
  • Stop dieting.
  • Say “No” to processed and preserved foods.
  • Fill up on colourful fruits and vegetables.
  • Limit sugar, salt, and refined grains.
  • Plan quick and easy meals ahead.
  • Keeping a food diary.
  • Exercise.
  • De-stress.
With these tips in mind, it’s guaranteed that you rule your mind and body, not your hunger.

Snacks that fill your Tummy
  • Peel a banana and dip it in yogurt. Roll in crushed cereal and freeze.
  • Spread celery sticks with peanut butter and top it with raisins.
  • Microwave a small baked potato. Top with reduced-fat cheddar cheese and pepper.
  • Toast a whole grain waffle and top with low-fat yoghurt and sliced fruit.
  • Spread peanut butter on apple slices.
  • Make a mini-sandwich with tuna or egg salad on a dinner roll.
  • Fill a waffle cone with cut-up fruit and top with low-fat yoghurt.
  • Make a whole grain cereal roti and apply mixed fruit jam. Roll it and enjoy.
  • Spread mustard on a cold cut meat slice of your choice. Wrap around a sesame breadstick.
  • Layer yoghurt and oranges or berries in a tall glass. Top with a sprinkle of granola.
Prathima Deepak is Nutritionist, Apollo life, Chennai

 Also See
Heart Friendly Diet
Super Tomatoes
Virtues of a Berry
Feed The Bounce In your Locks
Sinusitis De-clogging is the Mantra
How Flexible Is Your Diet?
Ready-To-Eat Foods Right Choice Is The Key
Mango Mania!
Waking Up To Coffee More Readily
Food For Your Athlete-In-Making
What Dictates Your Cooking Methods?
Flawless Flax!
Tangy, Tart, Tasty Mustard!
Binge Eater? Help Yourself. HERE!
Don't Knock The Building Blocks
Goodness of Holi Goodies!
Fasting Fundamentals
Dry Fruits in a Wholesome Meal
Diet for Stamina
Hypertension: Diet In A Pinch
Cricket Diet
Best and Worst Fast Food Salads
NutritionFor Women At Every Age
Go (Pea)Nuts With The Spread
Good Fats
Pomegranate a little sweet,a little tart and a lot healthy!
How to Control Your Portions
5 Ways to Avoid Stress Eating
The High-BP Diet
Lunch Box Fat
Go Easy on Your Diet and Sleep More
Better Body Built in Budget
Wholesome Calcium
Pathway to a Beautiful Mind
10 Foods that Seduce the Sandman
Taste the Health of Brandy!
Diet for the Bedridden and Wheelchair Bound
A Plum a Day Keeps the Doctor Away!
Liquid Diets
Teens and Junk Food
Teen Diet Plan
Comfort Food to Quit Smoking
The Goodness of Cardamom
Pump Up Your Energy Levels
Bouncing Back from Fatigue
All About Veganism
Foods To Keep Warm And Healthy
Add Firmness and Strengthen Breasts
Deciphering Health Claims of Nutrition Labels
Yoghurt The Wonder Food
Dietary Advice for Sports Persons
Cool, Calming Diet
Diet During Travel
Dairy Bones & Much More
Beat the Heat, with Summer Foods
Healthy Snacking for Binge Eating
A Mouthful of Beans
Diabetic Diet for Non-vegetarians
Spice without the Burn!
10 New Healthy Trends
The Green Diet
Too Much of a Good Thing Can Be Bad
Fruit of the Month: Orange
10 Immunity Boosting Foods
Eat With the Season
Anti Cancer Diet
Rice Rice... All the Way...
5 Reasons Why Brown Rice is Healthier
Calories and Nutritive Content of Fruits
Finger Licking Rajasthani Fare
Eating Disorders
Prevent Acidity
Get a Balanced Diet
Diet for Diabetes and Metabolic Diseases
Detox Diet
Calorie Sheet of Common Food Items
Aphrodisiac Foods
The Goodness of Thai Cuisine
Nutritional Needs of Children
7 Tips to Stay Slim Through Winter
Get In the Zone with the Zone Diet
How to Enjoy Food While Staying Fit and Healthy
Tipping the Scales: Eat the Right Carbs with the GI Diet
Unleash the Purple Magic: The Nutrition in Purple Colored Fruits and Vegetables
Using Artificial Sweeteners
10 Nutritional Myths Busted