Emotional eating is an eating habit that unfortunately receives too little attention in the slimming world.
It’s Saturday night, so it means watching a movie with a burger and a drink.
Feeling blue? What you need right now is a (huge) bag of chips.
You cracked a major deal or got your dream job! What better way than celebrating it with a pizza party!
Whether happy, depressed or sad, we tend to deal with it by eating our comfort food, also known as emotional eating. It’s a no-brainer that emotional eating is usually not very healthy.
What is emotional eating
Using food to mask negativity Do you find yourself needing ‘comfort food’ whenever you’re stressed, lonely, or feeling blue? Doing this once or twice a month doesn’t mean you’re an emotional eater. But in a higher frequency, it becomes undeniable that you might be conflating emotional coping with hunger. When these emotional eaters feel a sense of emptiness or void due to a breakup, job layoff or grief, they immediately think food is a way to get out of that trance. This is because, when stressed, the hormones cortisol and ghrelin are released, which increases your appetite. Even when you are happy, we celebrate through good food, which only increases your caloric intake and leads to weight gain, and eventually obesity. So what do you do, steer away from your comfort food? No. What you should do is indulge in mindful eating. It implies that you pay attention to what you eat and make consciously healthy choices. It not only helps you to connect deeply with everything that you eat but also avoid bingeing.
So here are 6 simple tips on mindful eating to start to address this issue;
Distract your mind: Whenever you feel stressed or depressed, distract your mind with music or by indulging in an activity. Even hobbies like painting, reading or gardening can help you to get out of emotional situations. Dancing your heart out or penning your thoughts can help you calm down and divert your mind from emotional eating. Here are 5 reasons why having fun makes you smart.
Think of what you want to eat: The aroma of a delicious pizza or the sight of a chocolate cake might melt your heart and trigger your brain to reach out for it. In such situations, all you need to do is close your eyes, take a deep breath and think about the food that is enticing you (in this case cake or pizza). Now, trick your brain by thinking that you are eating what you want to and enjoying every single bit of it. Do this for 15 minutes to calm your cravings and get back to your work.
Enjoy every bite: It is important to savor the taste of food rather than gulping it down. This way, you tend to enjoy every bite, which makes you feel full and prevent you from overeating. Also, read about how your body tells you that you are overeating.
Eat slowly: Chewing your food properly not only aids in digestion but also helps you eat less, thereby helping you to lose weight. When you eat slowly, your brain sends out a signal of being satiated, which prevents you from overeating.
Eat peacefully without any distraction: A common practice in many households is eating while watching TV or scrolling on mobile phones. However, this is not right as people tend to eat more without realizing it. Over a period of time, this can lead to a wide range of health complications like obesity and indigestion. This the reason why experts recommend switching off your TV and keeping your mobile away from you while eating so that you eat peacefully without any distraction.
Eat only when hungry: When you see a person eating, you might feel like eating even though you are not hungry. This is when you tend to overeat. However, this not only overburdens your stomach but also makes you lazy and fatigued. To prevent this, eat only when you are hungry. You can even trick your brain or drink some water to calm your hunger pangs. Read this if you feel hungry all the time.
I am sure you will all agree that these are wonderful tips but sometimes we need a little help to keep us all motivated to keep going forward and this will definitely make all the difference the best and easy way to boost your motivation Learn more here
The Mediterranean diet has gained popularity as a heart-healthy diet that is both enjoyable and satisfying. While many diets are restrictive, making certain food groups off-limits, following a Mediterranean eating plan allows for individuals to eat a variety of foods and doesn’t encourage calorie restriction.
Often associated with olive oil and salmon, this is a diet that actually embraces many different kinds of foods while providing a shortlist of foods to avoid eating on a daily basis. You’ve probably heard your friends and family, or maybe even your doctor talking about the Mediterranean diet. Whether your goal for changing the way you eat it lowering blood pressure, increasing energy, or losing weight, here is what you need to know about adopting a Mediterranean diet.
What is the Mediterranean diet?
Our deep dive into the Mediterranean diet begins with a geography lesson. The name of the diet refers to its origin in the Mediterranean Basin, or the land that surrounds the Mediterranean Sea. Historically, this is an area of the world that has been associated with certain patterns of eating, which includes fish, bread, wine, and oil, and very little meat, according to the Iranian Journal of Public Health.While different eating patterns emerged, this basic diet of bread, wine, and oil spread throughout Europe thanks to its adoption by Christian monks.
Over time, this diet has evolved to include fruits and vegetables as major components. Even though it has ancient roots, it became the subject of research in the second half of the 20th century when Ancel Keys conducted a famous study of health habits and cardiovascular health on all seven continents.
Related: Michael Psilakis Busts Myths About Mediterranean Cooking in Live to Eat
What are the benefits of a Mediterranean diet?
Perhaps the most well-known health benefit of following a Mediterranean diet is reducing the risk of cardiovascular disease. In 2015, researchers conducted a large study involving 7447 individuals who were considered to be at high risk for cardiovascular disease, according to Progress in Cardiovascular Diseases.Those who adopted a Mediterranean diet, some with the addition of extra nuts and others with the addition of extra virgin olive oil, all showed to experience fewer cardiovascular events over the course of the study when compared to their cohorts.
Additionally, the participants who adopted this diet were observed to have lower blood pressure, reduced insulin sensitivity, reduced inflammation, and reduced oxidative stress. All around, consistent use of this diet, without the restriction of calorie intake, has health benefits for the whole body.
Is the Mediterranean diet good for weight loss?
The primary benefit of the Mediterranean diet is heart health. However, it does contain far less saturated fat and sugars than most Americans’ typical diet, and emphasizes fruits, vegetables and legumes over meat and dairy. If your diet is already fairly low in fat and sugar, you may not see as many weight loss benefits as someone who is making a more drastic change. The Mediterranean diet is a fantastic foundational eating plan, though, so if you use it for a starting point, then keep an eye on your overall calorie intake, it can be an excellent way to lose weight.
Is the Mediterranean diet safe?
While some diets encourage restriction of calories or prohibit certain foods, this isn’t the case with the Mediterranean Diet. Instead, it is a fairly well-rounded nutritional plan that is safe because of how it approaches healthy eating. Lowered calorie intake or extreme restriction can put individuals at risk for disorder eating patterns. The great thing about the Mediterranean diet is that is generally focused on what you can eat, not what you can’t eat. It also doesn’t require you to eat very little or count calories.
Additionally, this diet includes foods known to be associated with heart health. While a diet like keto encourages increased intake of fat, this is a diet the embraces all food groups in moderation but limits saturated fats, meats, and processed grains.
The only risk worth noting is associated with an increased intake of wine. Even though red wine is embraced by proponents of the Mediterranean diet, it generally isn’t recommended that people increase their alcohol intake in hopes of improving their health. While many people might be able to safely navigate the addition of a daily glass of wine, others may not be able to practice moderation, as pointed out by Time.
What are the best foods for a Mediterranean diet plan?
If you’re interested in giving the Mediterranean diet a try, here are the foods you want to stock up on before getting started:
Fruits and vegetables
Produce is central to any healthy diet, so it is no surprise that this eating plan encourages plenty of fruits and vegetables.
Whole grains
Carb lovers, we have good news for you. Grains like rice, pasta, oatmeal, and whole-grain bread are part of daily eating.
Healthy fats
Olive oil is an iconic part of this diet because it is an unsaturated fat. It is encouraged in place of butter or other saturated fats. Nuts are another source of healthy fat encouraged on the Mediterranean diet.
Seafood
This diet is limited in meat but encourages seafood twice a week as a source of lean protein and omega-3 fatty acids.
Red wine
Followers of the Mediterranean diet are encouraged to drink a glass of red wine a day, but should proceed with caution.
Legumes
As a diet that emphasizes treating plants as a major source of nutrients and calories, it may not be surprising the legumes are a big part of following the Mediterranean way of eating. Lentils, cannellini beans, and garbanzo beans are all great additions to your shopping cart.
It’s often said that eating better can help you feel better, both physically and mentally. But just how far does that effect go, especially in terms of mental health? Can what you eat actually change how you feel? That’s what was put to the test in a new study, which looked at whether a healthy change in diet could affect symptoms of depression.
In the study, published in October in PLOS One, researchers asked over 100 college students with symptoms of depression and less-than-healthy diets to rate their symptoms, including anxiety, current mood, and self-efficacy (belief in their own ability). Then, the students were split into two groups. The first group was asked to continue their usual diet, while the second was instructed to follow a meal plan inspired by the Mediterranean diet, increasing their consumption of fruits, vegetables, lean protein, olive oil, and nuts while reducing processed foods such as soda, sweets, and fried food. Both groups continued to receive their usual outside treatment for depression.
After three weeks, all the participants checked back in with the research group. Those on the Mediterranean diet reported that, on average, their symptoms of depression had dropped from moderately severe to normal, with specific improvements in anxiety and stress as compared to the control group. The more closely the participants had adhered to the diet, the more improvements they saw.
Interestingly, within the diet group, participants tended to either reduce processed foods or eat more of the recommended, Mediterranean-diet-approved foods, rather than do both simultaneously. A deeper analysis revealed that those who ate fewer processed foods improved their symptoms of depression more dramatically than those who simply ate more of the healthy food. There was also evidence to suggest that participants maintained the mental health improvements three months after the end of the study, even when they didn’t adhere as strictly to the diet.
It’s worth noting that the study was relatively small and looked at young adults specifically and that a healthy diet is not a “cure” for depression, as researchers told the New York Times. It’s also not a substitute for other kinds of treatment, such as therapy or medication. But this study is a good indication that, yes, eating healthier can positively affect mental health in real, measurable ways, especially alongside other forms of treatment. Remember to talk to a physician or a registered dietitian before changing your diet, and if you think you might have depression, be sure to review the physical symptoms of depression and talk to a psychiatrist or psychologist to review treatment options. Here are more tips you can implement right now to help relieve your symptoms.
“Your body is your temple.keep it pure and clean for the soul to reside in.“
Get ready to eat like it’s 10,000 years ago — that’s the basic principle of the paleo diet. Your ancestors weren’t gifting holiday sweaters and building gingerbread houses, so what would a modern paleo Christmas meal look like? Here’s a quick primer on the ultimate paleo pantry and some suggested celebratory, caveman-approved dishes.
What is the paleo diet? There was no modern agriculture during the Paleolithic period. Accordingly, adhering to the paleo diet today means avoiding processed foods (including refined sugars, grains and dairy) and loading up on vegetables, (some) fruit, nuts, seeds, herbs, spices, healthy fats and meat from ethically raised animals.
What are the supposed health benefits? Paleo advocates claim that the diet cuts out foods that can contribute to weight gain, heart disease and diabetes. It can be rich in foods high in soluble fiber, antioxidants, phytochemicals, heart-healthy omega-3 fatty acids and monounsaturated fats — all of which hopefully contribute to better health.
What’s in? Grass-fed beef and organic, pasture-raised poultry, wild-caught fish and seafood, organic eggs, healthy fats (olive and avocado), indulgent fats (ghee, grass-fed butter, duck fat), dark leafy greens, sweet potatoes, butternut squash, fruits* (apples, berries, citrus, melon, peaches, plums), nuts, seeds, herbs, spices and sea salt.
*Bananas are controversial — some say yes, while others say no.
What’s out? Foods that are highly processed: white or whole-grain flour, processed sugar (think high-fructose corn syrup), grains, pulses (lentils), legumes (beans and even peanuts), artificial sweeteners and overly salted food.
Go gather these at your local supermarket (hunting not required)
Most randomised controlled studies found no weight-loss benefit to skipping breakfast. But how is that possible if it means skipping calories? It’s probably because . . .
2. IT’S NOT JUST WHAT WE EAT, BUT WHEN
calories consumed in the morning don’t appear to count as much as evening calories.
The difference is explained by chronobiology — how our body’s natural cycle is affected by the rhythms of the sun, moon, and seasons. It doesn’t matter when we sleep, nearly every cell continues to cycle in a 24-hour circadian rhythm. It’s part of that rhythm to burn more meal calories in the morning than at any other time. For weight loss, eat your main meal of the day at lunch, or even breakfast, rather than dinner. Best of all, try . . .
3. NEGATIVE-CALORIE PORRIDGE
Researchers at Columbia University split individuals into three breakfast groups: those eating porridge made from quick oats, the same number of calories of Frosted Flakes, or just plain water. They then measured how many calories people took in at lunch.
Not only did those who ate the porridge feel fuller, some went on to consume less at lunch — about 400 fewer calories, in fact, which is more than the porridge itself. So, in effect, the porridge provided ‘negative’ calories.
In contrast, the Frosted Flakes were so unsatiating that the cereal group ate as much at lunch as the breakfast-skipping, water-only group.
Not only did those who ate the porridge feel fuller, some went on to consume less at lunch
4. ACTIVATE YOUR ‘BAT’ SIGNAL
Many people know about the white fat in our belly that stores fat. But did you know you also have brown fat — brown adipose tissue (BAT) — that burns fat?
BAT is located high in our chests, in the neck and shoulder regions, and the more active it is, the thinner you tend to be.
One of the best ways to activate it is to feel a bit chilly.
You burn 164 more calories a day living at 16.5c instead of 22c. Provided you don’t eat more to compensate, this could translate into a pound of fat a year per degree.
Even turning down the thermostat from 24c to 19c has been proven to boost BAT activation and burn about 100 more calories every day: an annual equivalent to 20 days of fasting.
5. TEA AND COFFEE FOR CALORIE BURN
Simply drink a cup of tea, and within an hour you may burn up to 10 per cent more calories.
In one study, having tea three times a day raised the number of calories burned in that 24-hour period from about 2,280 to 2,360. In effect, each cup of tea swept away about 25 calories.
Researchers think it’s likely that tea activates the BAT signal, too. But it’s tea without milk, I’m afraid. Researchers found that milk ‘completely prevents the biological activity of tea’.
Simply drink a cup of tea, and within an hour you may burn up to 10 per cent more calories
Coffee is a weight-buster, too. Drink two cups, and over the next few hours your resting metabolic rate goes up about 10 per cent. On average, every cup of coffee may cause you to end up burning 17 extra calories. Since a cup of black coffee only has about two calories, that leaves a net deficit of 15 calories per cup.
6. EAT A TOMATO BEFORE EVERY MEAL
WANT a weight-reducing vegetable with anti-inflammatory properties thrown in? The humble tomato ticks both boxes.
If you give people about a quarter of a cup of tomato paste a day, you get an improvement in artery function within 15 days — an effect attributed to both anti-inflammatory and antioxidant effects.
Tomatoes are so anti-inflammatory that tomato extracts have been investigated as a potential replacement for aspirin as a blood thinner.
Meanwhile, women asked to eat a large ripe tomato before lunch every day for a month dropped two pounds, with improvements in blood sugar, cholesterol and triglycerides (a type of fat lipid found in your blood). A tomato is 95 per cent water, so you’re effectively filling up a fist-sized portion of your stomach with only about 15 calories right before a meal.
7. GO NUTS
Nuts are high in calories, but are also one of the few foods that may add years to your life.
Not only might they slow the ageing process itself, but an ounce a day (roughly a handful) may also reduce the risk of dying from heart disease, stroke, cancer, respiratory disease, diabetes and infections — more than half of our top ten killers.
Even better, eaten in moderation, those calories don’t seem to matter.
Nuts appear to be so satiating that if you give people a mid-morning snack of almonds, not only do they subsequently eat less at lunch, they eat less at dinner, too, offsetting the extra almond calories. This explains how you can make 30,000 calories ‘vanish’ into thin air.
People in a months-long trial who added servings of almonds, pistachios, hazelnuts or walnuts to their daily diets — totalling 30,000 calories in total — didn’t gain a single pound on average.
Nuts are high in calories, but are also one of the few foods that may add years to your life
8. SPICE IT UP WITH BLACK CUMIN
Black cumin — also known as nigella sativa but no relation to ordinary cumin, oddly — is a common spice in Indian and Middle Eastern cuisines, highly prized for its purported medicinal benefits. Only in the past 50 years or so has it been put to the scientific test, though, culminating in more than 1,000 published medical papers.
Some of the results are extraordinary. One study found that menopausal women who tried a gram a day (less than a quarter of a teaspoon) of black cumin powder reduced their bad cholesterol by 27 per cent within two months — the sort of results you’d expect with statins.
If it’s truly so beneficial to so many facets of health, why don’t we hear more about it? Why wasn’t I taught about it in medical school? Maybe because there’s little profit motive. The daily dose of black cumin used in most of these studies would cost about 2p. Put some in your pepper grinder with the peppercorns.
9. BOOST YOUR FAT CONTROLLER
Every cell in our body is like a little rechargeable battery; charged up with food or sunlight and then drained back down as the cell does its work.
What happens if the cell is running on empty and it’s not re-fuelled with food? It starts taking from the fat stores on your body.
But to do that requires a sensor to flip the switch in our body from storing fat to burning fat, and that’s the job of an enzyme called adenosine monophosphate-activated protein kinase (AMPK), sometimes nicknamed the fat controller. By boosting the activity of AMPK, our bodies burn more fat.
One way to do it is to eat vinegar. During a three-month trial, a group taking one daily tablespoon of vinegar steadily lost about 1lb a month, while a group taking two daily tablespoons were down a total of about 5lb. It might not sound like a lot, but that weight loss was achieved without removing anything from their diet.
The vinegar groups lost about an inch off their waistlines, suggesting they were burning abdominal fat.
Never drink it straight, though! It can cause intractable hiccups and burn your oesophagus. Toss your salad in it instead.
10. BOIL POTATOES
In a landmark study in which dozens of foods were put to the test, the most filling was the boiled potato. No other food even came close. Eating boiled potatoes as a side dish fills you up so much, it cuts as much as 200 calories of intake off a meal.
11. EVERYDAY ACTIVITY BEATS EXERCISE REGIMES
Exercise is good for you, but not for weight loss.
A moderately obese person doing moderate-intensity physical activity, such as biking or brisk walking, would burn off about 350 calories an hour.
Yet we consume most processed drinks and snacks at a rate of about 70 calories a minute, so it takes five minutes of snacking for someone to wipe out a whole hour of exercise. We’d need to jog a quarter of a mile for every single bite of a Snickers bar.
Far better to concentrate your weight-loss energy on getting enough NEAT in — that’s NonExercise Activity Thermogenesis, or the heat given off by our regular activities such as standing, moving and fidgeting.
NEAT typically burns off at least five times more calories a day than an average exercise programme. It’s why some people can eat and eat and not put on weight. They just get up and move more in daily life.
If you don’t fidget, you need to work on it. NEAT means taking the stairs instead of the escalator. It means singing, laughing, cleaning and gardening — any activity that creates muscular contractions. Cooking dinner, for example, burns five to ten times more calories than sitting in the living room watching TV.
12. EMBRACE THE SCALES
Forget all those high-tech wearable trackers, the best device for monitoring calorie intake and losing weight remains the humble bathroom scales.
Findings from more than a dozen studies have consistently shown regular self-weighing to be associated with successful weight loss, and one study found that twice daily — on waking and again right before bed — appeared superior to once a day (about 6lb versus 2lb of weight loss over 12 weeks).
My healthy weight loss 
You must be logged in to post a comment.