How to overcome addictive eating patterns to manage weight?

Hi,

Welcome to icliniq.com.

I read your query and understand your concern.

Obesity occurs due to high carbohydrate intake. I will not call it food addiction, but unidentified cravings due to improper meal patterns, dehydration, or over-exertion. We need to find out the cause of obesity first or cravings. First do not make drastic changes or restrict your diet which you can not sustain for long. Start with small goals like 3000 steps a day or having four glasses of water, and it can be customized as per your lifestyle and needs. Second, check for your blood reports, screening with hemoglobin that can lead to low energy level and low metabolism, leading to weight gain Third, check for obesity stage by calculating your BMI (body mass index). Fourthly, identify lifestyle changes or stress factors. Fifth, need details of your age, height, and weight to help you further, but I can help you here with a few changes to start with.

1. Balanced carbohydrate intake throughout the day.

2. Do not skip meals. Try not to let more than four to five hours go between meals or snacks to maintain stable blood sugars and diminish extreme hunger.

3. Gradually increase intake of high fiber instead of carbohydrate foods.

4. Physical activity is very important. Go for at least 20 minutes of walking daily.

5. I suggest you include food that is high in fiber, which includes: whole grain breads; whole wheat pasta, brown rice, high fiber cereals, oats, barley, legumes (peas, beans, and lentils), corn, bran, seeds, nuts; fresh and vegetables like broccoli, cauliflower, carrots, apple, pear.

6. Emphasize lean protein foods at 15 to 20 percent of total calories. Try to include protein with most meals and snacks. Include more dal, legumes, chicken, fish, and low fat dairy products

7. Consume about 25 to 30 percent of calories as fat – emphasizing low saturated fat foods and increased monounsaturated and omega-three fatty acid food choices. Monounsaturated fat-containing food choices include avocado, olive oils; olives, and nuts such as almonds. Omega-3 fatty acids (specifically EPA and DHA) containing food choices include cold-water fish such as salmon, mackerel, halibut, tuna, sardines, and herring. Include flax seeds, chia seeds, and walnuts.

Foods to avoid can include:

1. Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided. These include highly processed foods, such as White bread, muffins, semolina, and pasta.

2. Limit foods containing trans fatty acids, especially deep-fried foods like chips or canned products.

3. Avoid red meats as they are high in saturated fats.

I hope this information will help you. Please revert in case of further queries.

Thank you.