1. Avoid Overeating by Going Low Carb
Atkins, The Zone, Sugarbusters, Protein Power. What it all boils down to is a low carb diet or if you want to look at it from another vantage point, a high protein diet. To some degree, all these diets severely limit the amount of refined carbohydrates like bagels and white bread that you consume. Many dieters experience strong cravings with the removal of certain foods and eat everything in sight to make up for it. However, researchers at the Temple University School of Medicine say limiting carbohydrates is not to blame. In studying people on the Atkins diet, they found that carbohydrates stimulated the appetite, not the absence of them. Test subjects in a controlled environment automatically decreased their calorie intake when carbohydrates were limited to 20 grams a day. Although many dieters don't have the luxury of dieting in a controlled environment, the study demonstrates that it's possible to control overeating with a low carb diet.
2. Increase Satiety to Limit Overeating
Harvard researchers say that the key to successful dieting is satiety or achieving a feeling of satisfaction from food. Low fat diets, which are often high in carbohydrates, don't offer satiety, which is why people often overeat when on a low fat diet. Protein offers satiety, as do foods with more fiber or bulk. Choose lean protein from both plant and animal sources. If you're choosing between an apple and apple juice, go with the apple that will make you feel far fuller than the juice. Beware of processed food labeled low carbohydrate. Often these foods contain sugar alcohols.
3. Keep Blood Sugar, Insulin Levels Stable
Refined carbohydrates play havoc with your blood sugar and insulin levels. Foods like white bread, white rice, white pasta, pastries, sodas and sweets cause your blood sugar and your insulin levels to shoot up. Higher insulin levels cause increased hunger. Grab a copy of the glycemic index (GI) from the Internet or a book, and you'll see that the top foods are foods that often lead to fat. Alternatively, the lower GI foods provide a more stable blood sugar that keep you from overeating. Get your carbs from whole grains, vegetables and fruits. If you still notice that overeating is a problem, look at your fruit choices. Higher GI fruits like melons and bananas may cause blood sugar spikes as well.
4. Handling Holiday Munchies
Eating is often a significant part of many celebrations, from birthdays to Christmas. Whether you succumb to temptation or abstain, you can leave feeling miserable. Fill up on healthy alternatives like lean meats and vegetables. Then allow yourself one small serving of one high carb food to feed your guilty pleasure. You answer your craving without overeating.
5. Conquer Feelings of Deprivation
The main problem with diets is the feelings of deprivation that accompany them. With low carb diets, it's often starchy processed carbs that you miss. Drink plenty of water to fill you up, and find ways to distract yourself from focusing on food. If the refrigerator keeps calling your name, take a walk. Allow yourself as much variety in your diet as possible. When it comes time to celebrate your weight loss, reward yourself, but not with food.
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