What Triggers Binge Eating

Sharon Moore May 21, 2015

It is pretty normal to feel hungry than usual after a tough day at the gym, or when you are pregnant or having PMS symptoms. But if you’ve been eating a lot, then something could be wrong. Changes in appetite could be attributed to several factors, such as stress, poor diet, and nutritional imbalances.

Below are the most common reasons why you can’t stop eating, and what you can do about it.

You’re always stressed.

Many people resort to binge eating when they are under stress. The question is why? Basically, when you are stressed, your body releases high levels of stress hormones called adrenaline and cortisol. This in turn tricks your system into thinking that it needs more energy, or it’s under attack. Also, stress reduces levels of the brain chemical serotonin, which promotes feelings of hunger. It is important that you manage stress effectively, not only because it makes your belly bigger, but also because it weakens your immune system and exposes your body to various diseases.

You load up on starchy, empty calories.

Wonder why you can’t stop eating cookies after cookies and still can’t feel full? Foods made from refined grains cause spikes in your blood sugar levels. That blood sugar plunge causes intense hunger for more sugary carbs. Since they lack fibre, satiety is hard to achieve. So, opt for complex carbs like wheat bread, red rice, quinoa, chia seeds, and nuts. Eating even just a small serving of this can really help.

You’re diet lacks protein.

It may sound counterintuitive, but eating more food, especially those that are high in lean protein and healthy fats, can keep hunger at bay. Foods rich in protein include Greek yogurt, eggs, lean meat and whole grains. Aim for at least 46 grams of protein every day.

You drink too much alcohol.

One study published in the journal Appetite found that people were more likely to consume foods higher in calories after drinking alcohol. That ‘booze’ causes dehydration, which can trick your body into thinking that you are hungry. If you are drinking alcohol, make sure to eat first to reduce hunger pangs. Also, make sure to alternate your cocktails with water so you stay hydrated.

Your diet lacks healthy fats.

If you’ve been eating a lot of saturated fats, you are more likely to feel hungry each and every time. Swap saturated fats for healthy, monounsaturated and polyunsaturated fats from olive oil, fatty fish like salmon and halibut, avocado, flaxseed and almonds. These fats are very filling and are packed with nutrients that your body needs.

You have sleep problems.

Too little sleep may cause a spike in ghrelin – a hormone that stimulates appetite. Not only that, after poor sleep, you are likely to experience serious fatigue and brain fog, which puts your body in a desperate need for a shot of energy. Aim for 7-8 hours of sleep each night to get a steady flow of energy.

You don’t drink enough water.

If you feel hungry even if you have just eaten, try drinking a glass of water first. Mild dehydration could cause feelings of hunger, when your body only needs fluids. The confusion takes place in the hypothalamus – the part of the brain that regulates both appetite and thirst.

So the next time you feel too hungry, consider these reasons. Listening to your body is important to address its needs, and not just cover it up by unnecessary calories.