Discover WHY We Accidentally Overeat (and How to Stop)
By
Dr. Scott Olson, ND
Posted April 18, 2024
Picture this…
You finish eating a nice meal feeling just fine.
But then, 20 minutes later, you’re groaning and clutching your belly because you feel uncomfortably stuffed.
If this sounds familiar, you’re in good company. Most of us have had this happen.
Science reveals why accidental overeating occurs… and what we can do to avoid it.
Studies using brain imaging technology reveal that it takes approximately 20 minutes from when food enters your stomach for signals to reach your brain to let you know you’re full.
The good news is that you can do some simple things to avoid accidentally overeating in the future. I’ll share those tricks in just a moment. But first, let’s take a quick look at what’s behind the lag.
Your stomach walls are lined with “stretch receptors.” As your stomach fills, these receptors are triggered to start producing hormones that can tell your brain that you feel full.
These so-called satiety hormones, including cholecystokinin (CCK) and glucagon-like peptide 1 (GLP-1), help us avoid overeating.
However, the hormones take a while to build up to adequate levels. And then they still have to travel through your bloodstream to your brain to inform you that you’ve eaten enough.
You can avoid that overfull feeling with a few simple steps.
First, choose the right kinds of foods. Foods higher in protein, fiber, and water content take longer to digest, speeding up satiety signals and heading off overeating. These include nuts, whole grains, fish, avocados, beans, and Greek yogurt.
On the other hand, highly processed and high-fat foods digest quickly and don’t prolong feelings of fullness as well.
Second, HOW you eat plays a role. Eating too quickly doesn’t allow enough time for satiety signals to kick in before you overeat.
You can avoid scarfing down food too quickly by practicing mindful eating. This technique involves paying close attention to the experience of eating by taking the time to TRULY notice and appreciate your food.
Mindful eating forces you to slow down and pay attention. Take note of each food’s color, texture, and smell as you eat. Hear the satisfying crunch of an apple, feel the fuzziness of a peach on your lips, and revel in the palate-pleasing creaminess of mashed potatoes.
Taking the time to notice the details of your food makes eating a more sensory, enriching experience. But when you focus on other things, such as the TV or your smartphone, those sensory details get lost and overeating occurs.
Mindlessly eating makes it easy to keep shoving food into your mouth without noticing you’re getting full. Instead, thoroughly chew each bite and tune into any feelings of satisfaction or fullness that you have.
You’ll find when you do, it’s far easier to stop eating long before you’re in danger of feeling stuffed.
P.S. Feeling like a stuffed turkey after eating? These seven spices can BANISH gas and bloating naturally.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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