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Binge eating is an eating disorder that makes you overeat. People with binge-eating disorder cannot resist the urge to overeat and continue eating even when they are full. Unlike occasional overeating, binge-eating is a compulsion that demands medical attention. It is a leading cause of obesity. A restrictive diet cannot curb binge eating. On the contrary, when a person accustomed to binge eating feels deprived, the urge to overeat worsens. However, there are a number of natural ways to stop binge eating. If you are prone to binge eating, the following remedies may help.
Fluctuations in the blood sugar level are often blamed for the binge eating episodes. A simple way to curb binge eating is to end a meal with a healthy dessert that is sufficient for slightly boosting your blood sugar level that helps in breaking the binge eating cycle.[1] Berries, watermelon and other water rich fruits are best suited for balancing the blood sugar level and curbing binge eating simultaneously.
The pleasant flavor of peppermint helps in boosting satiety, thereby helping in curbing binge eating. It also acts as an appetite suppressant and reduces your cravings for more food.[2] Chewing peppermint flavored gum or sucking peppermint candy helps in stopping binge eating. Rinsing the mouth with peppermint mouthwash can also help in stopping your cravings. You can also sip a cup of peppermint tea to stop binge eating.
Binge eating disorder is usually associated with low serotonin concentration in the brain. Serotonin helps in regulating mood and appetite, thereby helping in beating binge eating disorder. The B vitamins play an important role in stimulating serotonin production.[3] Vitamin B6 is especially essential for converting tryptophan into serotonin. Your body also needs vitamin B12 to support healthy communication between the brain cells.
Low protein intake throughout the day is usually associated with binge eating.[4] Consuming protein helps in increasing satiety that helps in putting a break on binge eating. Furthermore, protein helps in keeping you full for a longer time, thereby reducing your cravings. Almost 20 to 35% of the daily calorie intake of Individuals prone to binge eating should come from protein.
When the fluctuating blood sugar level triggers binge eating, magnesium supplement can help in reducing the cravings.[5] Furthermore, magnesium helps in calming the brain, thereby reducing stress and anxiety that induces binge-eating. To control your overeating habit, you can take 500 mg of magnesium daily.
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