Best Strategies to STOP Overeating
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Dr. Eric Berg
4.7 • 1.7K Ratings
🗓️ 9 October 2023
⏱️ 15 minutes
🧾️ Download transcript
Summary
Today I'm going to share the best strategies to stop overeating.
Overeating creates strain on your digestive system. One of the best ways to stop overeating is to get rid of your appetite and cravings. The way to do that is to get on the Healthy Keto® diet and do intermittent fasting.
When you do Healthy Keto, you’re consuming high-quality, nutrient-dense foods that satisfy the body. On the healthy version of the ketogenic diet, you’re also consuming low-carb foods, which help reduce hunger in-between meals.
When you do intermittent fasting, your stomach changes because you’re not eating as frequently—the amount of food you eat is going to be less, but it will be a lot more satisfying.
Many different things can cause cravings. You never want to ask what you’re in the mood to eat. Instead, it’s important to be in tune with your body and ask yourself what you should eat to make your body healthier.
There are also many different things that can lead to overeating. For example, certain restaurants have portions that are way too big. We also have hunger hormones that increase appetite and are triggered by various things.
Top triggers of hunger hormones:
• Lack of sleep
• Stress
• Refined carbs
• Large amounts of protein
• MSG
• Artificial sweeteners
Top causes of overeating:
• Bile deficiency
• Low-fat diets
• Junk foods
• Lack of energy
• Boredom
• Pregnancy
• Pain
• Being overweight
• Insulin resistance
• Metabolic syndrome
• Diabetes
Leptin is a hormone that is supposed to keep your hunger satisfied. Here are the best ways to increase leptin:
• Get plenty of sleep
• Lower your stress
• Get regular exercise or physical activity
• Add more fiber to your diet
• Do fasting
• Consume omega-3 fatty acids
• Consume green tea
• Consume probiotics and fermented foods
• Consume nutrient-dense foods
Tips to stop overeating:
1. Get on the Healthy Keto diet
2. Do fasting
3. Eat your vegetables first
4. Before eating a meal, determine what you’re going to eat and how much you’re going to eat
5. Chew your food longer
6. Avoid restaurants
Transcript
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| 0:00.0 | Let's talk about various strategies that you can do to stop over eating, or should we say, |
| 0:08.8 | stop eating like a pig, like this. |
| 0:19.6 | So there's just a few problems with overeating. |
| 0:21.9 | Of course, you know, you have overeating of the wrong foods and overeating of just healthy foods, right? |
| 0:28.1 | Which then can create a big strain on your digestive system. |
| 0:32.4 | Being satisfied is a very subjective thing and it's difficult because sometimes the food that they're eating |
| 0:39.8 | is not satisfying them for certain reasons, and we're going to talk about that. |
| 0:43.8 | So what is the right amount to eat so you don't overdo it? |
| 0:48.1 | That's the big question. |
| 0:49.8 | Now, in Okinawa, they have a very good principle that they follow. Of course, we're talking about the |
| 0:55.5 | traditional people, probably not the current people that are kind of more modern, but traditionally |
| 1:01.3 | they eat until they're about 80% full. I think that gives some nice leeway there, and I like |
| 1:08.8 | that principle if you can do it. So ultimately, the best thing you can do |
| 1:14.0 | for this problem is to not have an appetite and not have any cravings, right? If you can do that, |
| 1:20.6 | then everything's going to be easier. And of course, the way to do that is to get on the healthy |
| 1:24.6 | version of keto, where you're doing high quality nutrient-dense |
| 1:28.3 | foods that's satisfying you on one end and then also you're doing low carbs, which will greatly |
| 1:34.7 | reduce the hunger in between eating. And also when you're doing intermittent fasting, your stomach |
| 1:39.9 | does change because you're not eating so frequently. And the amount of food that you eat is going to |
| 1:44.9 | be less because you can't just fit all that food in there like you did before, especially if you're |
| 1:50.4 | doing things like eating one meal a day. You're just not going to be able to cram that much food. |
| 1:55.2 | It's going to be uncomfortable. It's going to be painful. And so you're not going to keep doing it. |
... |
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