Overeating isn’t healthy, even if you’re eating healthy foods. Check out these tips to stop overeating.
0:00 Introduction: How to stop overeating
0:43 What is the right amount to eat?
2:00 What causes cravings?
4:10 What causes overeating?
11:02 How to stop binge eating
14:52 Learn more about the most healthy foods to eat!
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
Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! Follow these tips to stop overeating. I’ll see you in the next video.
46 responses to “Best Strategies to STOP Overeating”
Dr Berg, are raw eggs safe and healthy to eat? I’m tired of eating eggs, but want the nutrition. What do you recommend? Also, with eggs getting expensive, are cheap eggs still good?
I eat raw eggs all the time. They are quick and easy to consume. If you are worried about safety, then wash them with soap and water, rinse, and place them in a glass or bowl of water. If they float, then throw them away. I’ve checked hundreds of eggs and I only had one float on me. I threw that one out. I’ve been eating raw eggs Rocky style since the 1970s and never had a problem.
@Lawdog Wales That’s really great info. Thank you for sharing. I’m still trying to de-Stigmatize this healthier way of eating and try it. There’s not allot of people willing to say they’ve tried it and it’s safe. I’m going to try it. I’ve tried kale shakes, so I know I can handle this lol. I’m really interested in the benefits and set backs of raw eggs, so I can compare. Is it more nutritious than a slightly cooked egg or a fully cooked egg? What’s your experience? What other info could you share? Thank you
I’d like to know where you’re finding “cheap eggs”! 😁
@OZARKMEL Right lol. I’m referring to non organic, not free range, not pasture raised. Basic conventional eggs. Still $5 a dozen. Were under a buck.
I recently started IF and all I can say is it’s so difficult to get through the hunger pains but definitely worth it I have my abs back
I’m 70 years old and eating mostly Keto and 18/20 hour daily IF and OMAD at least once a week. I am never hungry. If I do have some hunger pains it’s because I ate too many carbs. I started this about 2 1/2 years ago. I go out to eat all the time, even buffets, and am totally under control on what goes in my mouth.
It’s been amazing. I also exercise daily.
Keep going, you are doing great!!!
Congratulation
If one combines Healthy Keto, 20 grams total carbs or less, Ketovore or Carnivore, it will cause one to have NO hunger pangs or cravings. IF without limiting carbs does not work
Add more fats
They go away if you hold out long enough.
Thank you Dear Dr. Berg for your helpful information. Wish you the best.
Always on time with the videos Dr 🙌
Glad you found it useful!
I have the same problem with sugar. If I eat any it starts a binge.
Same here! Its horrible
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
Thank You Dr Berg!!
😺👍
tks
omg thank u !
Thank you so much.
Hard work
Thank you
Thank you Dr. Berg for spending lot of time and sharing wisdom of knowledge to the society. After inspired from your videos I started kito from 16th Feb, hopefully I will achieve my target of weight loss with your guidance❤ Great Respect for your efforts 🙏
Have been eating not so good lately. Started with my birthday and a round of prednisone. I started my fast last night, hoping to go for at least 48 hour! My body needs it! Thank you Dr. Berg!!
Does prednisone increase food cravings?
I was amazed that after only a handful of days my appetite dropped significantly. By day 4 I stopped eating breakfast…..I was not hungry. Then day 5 I stopped the “bulletproof” coffee (couldn’t choke it down any longer) and wasn’t hungry until late morning. By day 5 I was eating at 5 pm and not eating again until about 10 the following day. There were no hunger pains and I just kept busy so I didn’t get into the “I’m bored, lets eat” mode. On Keto now 9 days, it appears I’m doing IF as well and down 9 pounds. I do get sugar cravings but stave them off with black coffee. Thank you Dr. Berg!
Keep it up!
same. Decaf so I can partake a couple times instead of just once
Good job for you
I’m almost never hungry and I also almost never crave anything any more, however whenever time seems to be standing still, it seems like the only thing that helps to fast-forward the endlessly long day, night, or commute is snacking. Even if the snacks I eat during those time-drags actually technically taste good, I don’t really thoroughly enjoy them. Bored eating is the bane of my existence.
You should try downloading impulse, it’s just an app that helps you challenge yourself and work on memory, and attention span. They try to make you buy a subscription but you don’t have to, they have a bunch of games and levels to keep you from being bored until it’s time to actually eat I like to drink lemon water with sea salt while I play so I stay fully focused. Just a small tip not for everyone but who knows
Drink lemon water and drink gum.
Superb video!
Lack of sleep. Chronic stress. 😃👍
It’s a nightmare.
Thanks again for sharing your knowledge.
Peace and blessings!
Hey, Dr.Berg I’ve started a serious disciplined Keto diet with 12-16 hour fasts, I only start my morning with black coffee and water with sea salt, I wait until 6pm to cook my meal of just ground beef, pickled jalapeños, fresh minced garlic, aged Gouda cheese and organic butter I eat that, and maybe a few strips of bacon and I fill my water bottle back up, with sea salt and some apple cider vinegar and cinnamon so it’s by my bedside table in so I stay hydrated before I sleep and for when I wake up, take a cold shower and restart already seeing major progress in 3 weeks I forgot to add on top of that I go to the gym and do at least 30-45 minutes of hi intensity work outs! I take those reishi, lions mane, turkey tail mushrooms too they worked amazing on me, you are truly an amazing person for pointing us in the right direction
and guess what?! You’re going to die like everyone else! Also, unrefined carbs are essential for total health! Good luck on your carb deficiency!
@D W what a very nice reply, im glad you’re full of such positivity and enlightenment I’ll be sure to remember you when I get where I need to be, hope your fitness journey goes well take care!
I have been on Keto for 4 years now.
As I do it from time to time, I came back to eating carbohydrates for some time last Christmas, just because Christmas is the time for eating 🙂 and it seemed to make it easier when invited for eating.
I got into a huge wave of cravings and overeating, which I have not had since I started Keto.
It was hard to get back on the Keto track. It took me weeks until everything was like before but I really learned from it that it just isn’t worth it.
Next Christmas I rather won’t eat anything if there isn’t something I can eat and stay in ketosis.
🤔🐷 Pork Rinds might satisfy those Christmas cravings. Won’t throw you out of Ketosis if eaten occasionally.
Ditto. Happened to me on vacation.
I always find, and it’s unscientific, that if I feel like I could eat a little more, I usually just need to have a drink. This helps me to avoid overeating and the discomfort that comes from it.
I did it this way and it worked:
Use small dishes to eat at home. Once you start eating with small plates, you’ll be able to control portion sizes and avoid overeating.[1]
Salad or appetizer plates are usually smaller than regular plates and help you avoid eating large portions.
Some studies show that colored dishes will keep you satisfied even if you eat less. Choosing blue dishes will make you eat less.[2]
I have adopted the KETO OMAD, with intermittent fasting, lifestyle when I became pre-diabetic from an addiction to Butterfinger candy bars. I have returned to normal blood sugars and my health has improved dramatically. I am no longer getting hungery, however, I am encountering snack attacks with pecans and walnuts. It is difficult to push this away and I’ve noticed some weight gain. I will compensate with a 5 to 10 fast but it has been challenging. It’s just a question of self control.
Hi Dr. Berg! You’re awesome and I can’t seem to get enough of your videos. You’re a natural educator. Can you do a video on what you might eat in a regular week vs. what you eat in your refeeding week to break your fast?
Also, is it possible to do a video on what are the best ways to manage stress? What foods can help with this?
This video was excellent. I’m binging on your videos during my 40 Day Water Fast (day 19). Thank you so much for all you do! You’re a gem! G-d bless you.
I have lost 42 lbs since Sept ‘22 .Keto diet and IF combined with 6 mile per day strenuous bike ride……..it works ! And I feel great !
Hi Dr Berg, I recently discovered your channel and have found it so helpful. I’ve done IF a couple times a week for a couple of years and recently started edging towards Keto. The problem I encounter is for cycling. The energy foods (gels, bars) for long rides work well, but it feels like cheating. If you have addressed Keto and endurance-type sports previously, I’d love to watch your video. Thanks for all you do.
I really needed to hear this today. My satisfaction level has been an issue with me lately. Thank you for supplying us with some possible solutions.