A food addiction can be just as serious as an addiction to drugs, alcohol, gambling, or anything else that gets media attention. Withdrawal symptoms are similar, including irritability, anger, and moody behavior. Some use food because they derive pleasure from it, and some use it as a coping mechanism. Fortunately, there are certain steps a food addict can take to alter their dietary habits.
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Food Journal
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According to Food Addicts Anonymous, you must keep a daily food journal that lists what and how much you eat. It is so easy to forget what you had for breakfast yesterday if it is not written down. The journal should contain plenty of detail. Count calories so you know how many are ingested on a daily basis. Many facets of being an addict are psychological, so make notes about how you feel about food. Are you happy, sad, lonely, depressed, or excited? Make notes about feelings before and after eating.
Speed & Size Matter
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Most people with a food addiction tend to eat fast. You must let your brain register the food you have ingested, encouraging a satiated feeling more quickly. Eat your food at a table, and avoid watching television while eating. This can cause you to eat more than necessary. Another trick is to eat meals on smaller plates. Research has shown that the larger the plate, the more food is consumed. Many people have been taught to "clean their plate," so leftovers are considered taboo. Eat with a plate that is no larger than six inches across to keep from overeating.
Diet
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A food addict must make an effort to carefully plan a meal schedule. Before starting this or any other type of diet, consult with a doctor or dietitian for advice. Your diet should be well rounded and balanced. It must include fresh fruits and vegetables, whole grains, low-fat dairy products, and lean sources of protein. It is important to consume foods that are nutrient-dense and keep you feeling fuller longer. Foods like cauliflower, broccoli, spinach, apples, bananas, grapes, oatmeal, brown rice, grits, skim milk, soy milk, yogurt, low fat cheeses, turkey, chicken, and fish are all examples of foods that are chock full of essential vitamins and minerals.
Drinking plenty of water daily is key to a food addict's feeling of satiety. Between meals, drink water instead of snacking. Every day you should drink a minimum of eight glasses of water. Avoid drinking alcohol, as it contains a lot of calories but does not contribute to a feeling of fullness or contain much nutrient value.
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References
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Food Journal
According to Food Addicts Anonymous, you must keep a daily food journal that lists what and how much you eat. It is so easy to forget what you had for breakfast yesterday if it is not written down. The journal should contain plenty of detail. Count calories so you know how many are ingested on a daily basis. Many facets of being an addict are psychological, so make notes about how you feel about food. Are you happy, sad, lonely, depressed, or excited? Make notes about feelings before and after eating.
Speed & Size Matter
Most people with a food addiction tend to eat fast. You must let your brain register the food you have ingested, encouraging a satiated feeling more quickly. Eat your food at a table, and avoid watching television while eating. This can cause you to eat more than necessary. Another trick is to eat meals on smaller plates. Research has shown that the larger the plate, the more food is consumed. Many people have been taught to "clean their plate," so leftovers are considered taboo. Eat with a plate that is no larger than six inches across to keep from overeating.
Diet
A food addict must make an effort to carefully plan a meal schedule. Before starting this or any other type of diet, consult with a doctor or dietitian for advice. Your diet should be well rounded and balanced. It must include fresh fruits and vegetables, whole grains, low-fat dairy products, and lean sources of protein. It is important to consume foods that are nutrient-dense and keep you feeling fuller longer. Foods like cauliflower, broccoli, spinach, apples, bananas, grapes, oatmeal, brown rice, grits, skim milk, soy milk, yogurt, low fat cheeses, turkey, chicken, and fish are all examples of foods that are chock full of essential vitamins and minerals.
Drinking plenty of water daily is key to a food addict's feeling of satiety. Between meals, drink water instead of snacking. Every day you should drink a minimum of eight glasses of water. Avoid drinking alcohol, as it contains a lot of calories but does not contribute to a feeling of fullness or contain much nutrient value.
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