‘Overeating’ in which food is consumed in excess of the physiological requirement. It is the main culprit of weight gain and, if repeated, is a risk factor that can lead to indigestion and digestive diseases. In the long run, there is a risk of serious problems such as diabetes and fatty liver. If you have a habit of overeating, this is why you need to fix it as soon as possible. We looked at ‘simple ways’ to prevent overeating in our daily life.
1. Eat slowly
Eating too fast can lead to overeating. This is because, when you finish eating quickly, the appetite suppressing hormone ‘leptin’ is not secreted, so you feel less full. Normally, leptin starts to be secreted 20 minutes after you start eating. Therefore, it is recommended to eat slowly for at least 20 minutes when eating.
2. Eat fiber first
To avoid overeating, eating a diet rich in fiber is helpful. This is because dietary fiber absorbs water in the stomach and intestines and increases its volume, giving a feeling of fullness. It also has the advantage of being full for a long time because it wraps around other food when it swells and slows digestion. This is why ‘dietary fiber’ is an effective medicine for preventing overeating.
In particular, this effect is maximized when dietary fiber is consumed first. If you consume dietary fiber first, then protein and carbohydrates, you can reduce the amount you eat and effectively reduce the intake of ‘carbohydrates’, the enemy of your diet. Dietary fiber is abundant in brown rice, cabbage, and seaweed, and the daily intake is △15~20g for infants △20g for adult women △30g for adult men △20~25g for seniors.
3. Get enough protein
Protein, like dietary fiber, is a nutrient that gives a feeling of fullness and is an important factor affecting appetite control. In fact, according to a study published in ‘Obesity (Silver Spring)’ in 2011, overweight men who ate 25% of their calories from protein for 12 weeks, compared to overweight men who consumed relatively little protein (14% of their calories) for a late night snack, It was found that the desire for food was low, and the feeling of satiety was also greater. Foods rich in protein include meat, poultry, and eggs, as well as legumes and nuts.
4. Drink water instead of drinks
Many people look for drinks such as carbonated drinks and juices when eating, but this is a bad habit that leads to overeating. Drinks are a representative food that raises blood sugar rapidly, because it can cause a ‘blood sugar spike’ in which blood sugar rises sharply immediately after a meal and then falls sharply again.
When blood sugar spikes occur repeatedly, the secretion of insulin, which controls blood sugar levels, increases excessively, resulting in hypoglycemia, and the body recognizes that it needs glucose again. In other words, the food pulls. This can eventually lead to overeating, so drink water instead of beverages.
5. Eat regularly
Meals should be regular. Especially in summer, there are a lot of people who skip breakfast and lunch because they have no appetite in the heat, which can lead to overeating at a late hour. When dieting, you should also be careful not to lead to overeating by eating at a set time based on a specific plan.
