Is there anything you can't eat just one (or even one taste) of? Maybe you've been known to eat a bag of chips in front of the TV or always go back for a second piece of cake at a get-together.
Overeating particular meals does not imply that you are a glutton or a weakling. It indicates that your body has developed a need for junk food. Processed foods that are highly addictive may raise your blood sugar, alter your brain chemistry, and make you need more.
When certain foods are easily accessible everywhere, obsessively consuming them might become a habit, causing you to gain weight or get ill.
How do you spot addictive foods and interrupt the habit of eating – and overeating — them? Susan Albers, PsyD, a psychologist, gives some illumination.
Is there such a thing as food addiction?
Let's start at the beginning: Is it possible to get hooked on food? There is no clear solution to that question. In fact, it's a touchy subject.
Although addictive food habits have been related to medical problems such as obesity and binge eating disorder, food addiction is not an accepted medical diagnosis.
It's also debatable if food is addictive in and of itself.
"Some people feel that you can't be addicted to something you need to live, and that food isn't genuinely addictive," explains Dr. Albers. After all, unlike addictive medicines, eating does not affect your state of mind.
There isn't a single chemical that can be identified as addictive. It's greasy fast food for some individuals. Others like sweets. Even so, you wouldn't gorge yourself on granulated sugar. Processed foods with a certain mix of substances seem to be the source of people's problems.
Others, on the other hand, believe that food is addictive. Certain foods, like addictive drugs, activate pleasure regions in the brain and cause the production of feel-good neurotransmitters like dopamine. Those hormones may overcome other brain signals that indicate they're full or satisfied in those who are susceptible to addiction, leading to a cycle of overeating.
According to Dr. Albers, these folks may build a tolerance to the foods they're addicted to over time. To experience the same amount of pleasure, they need to consume more and more of them. And, despite their desire to avoid overeating and recognition of its harmful implications, nothing they attempt seems to work.
Dr. Albers points out that "many of the terms individuals use to describe how they feel about food are very much connected to addiction, such as cravings, withdrawal, and feeling out of control."
Some individuals refer to this problem as a "process addiction" rather than a real food addiction. People grow addicted to the act of eating — the pleasant, relaxing sensations and pleasure that come with it – rather than the meal itself.
According to studies, individuals can use addictive eating practices to deal with stress and emotions.
More study is required on this topic, but it is evident that addictive-like eating is a reality for many individuals, and it may negatively impact their health, self-esteem, and quality of life.
The most addictive foods
People who are prone to compulsive overeating prefer to consume meals that have a potent mix of carbohydrates (such as refined grains and/or sugar) and fat.
In nature, there aren't many instances of this enticing combination. Rice, for instance, is heavy in carbohydrates but low in fat, while nuts are high in fat but low in carbohydrates. Processed food producers, on the other hand, may combine components and artificially exaggerate tastes to create taste experiences that leave you wanting more.
Some of the most frequent replies in a survey where respondents were asked what foods they were most likely to overeat were:
- Chocolate.
- Ice cream.
- French Fries.
- Pizza.
- Cookies.
- Chips.
- Cake.
- Cheeseburgers.
Watch out for the following red flags:
Food-addictive habits may lead to health issues linked with an unhealthy diet, such as obesity, diabetes, and heart disease, if they aren't treated.
However, not everyone who suffers from it is obese. Even those who are at a healthy weight might develop obsessive eating habits. Crash dieting or over-exercising to burn off the additional calories ingested are two undesirable tendencies that may be triggered by these behaviors.
"It also has a significant impact on people's quality of life because they feel guilty or humiliated," says Dr. Albers.
Watch for these troubling patterns of behavior:
- Consistently eating beyond the point of fullness.
- Eating habits that are hidden or hidden.
- Feeling out of control when it comes to certain meals
- Every day, you're thinking about or worried about food.
- Other once joyful hobbies are becoming less pleasurable.
- When some meals aren't easily accessible, you go out of your way to obtain them.
- Food-related avoidance of social or professional settings.
- Continuing to engage in these actions despite the fact that they have negative repercussions.
What is the best way to receive assistance for binge eating?
Willpower is seldom enough to combat food addiction and the terrible cycle of cravings, overeating, and guilt that it causes. Trying to resist your desires might sometimes make them worse.
Working with a psychiatrist or psychologist, according to Dr. Albers, may help you address both physical symptoms and underlying emotional reasons that may be contributing to your food addiction. You may also be able to discover support organizations in your region, such as Overeaters Anonymous, that hold free in-person or virtual meetings.
The first stage will be to figure out what causes your addicted habits. Some individuals resort to eating for consolation because they are stressed or depressed. "Learning your overeating triggers and breaking the loop might be vital since we can't always control whether those addictive foods will be near us," says Dr. Albers.
Mindfulness and other stress-management skills may also help you break the pattern of overeating.
The more you understand the factors at work in your desires and what tactics might help you overcome them, the more likely you are to be able to break free and recover.
