The Real Reason You’re OVEREATING and how to Stop the Binge (Dietitian’s Honest Advice…)

Summary

In this Abby's Kitchen video, Abby Sharp discusses binge eating disorder (BED), distinguishing it from occasional overeating. She explores the causes of BED, including genetic factors, psychiatric conditions, stress, perfectionism, gut microbiome, family upbringing, social media, and dieting. Abby offers evidence-based strategies for managing binge eating, such as journaling, habituation to normalize desired foods, setting meal schedules, addressing sleep issues, avoiding triggering environments, and seeking professional support. The video also highlights the importance of self-care and alternative coping mechanisms to break the binge-restrict cycle.

Takeaways

• 🍽️ Binge eating disorder (BED) is a diagnosable eating disorder characterized by episodes of consuming an abnormally large amount of food within a two-hour period, at least once a week for at least three months, accompanied by a feeling of loss of control.
• 🧠 Genetic and brain physiology factors, such as low serotonin and dopamine levels, can contribute to binge eating tendencies.
• 🌐 Psychiatric conditions like depression, anxiety, ADHD, and autism are correlated with binge eating, suggesting a brain genetic component.
• 🤯 Stress and mood can trigger binge eating, with higher levels of perceived stress increasing the desire to binge, especially in women.
• 💯 Perfectionism, particularly concern over others' approval or criticism, is a common comorbidity with BED and can lead to using food as an escape.
• 🌱 Emerging research suggests that imbalances in the gut microbiome may be associated with binge eating and obesity, opening the possibility of probiotic treatments.
• 👨‍👩‍👧‍👦 Family upbringing and attitudes around food can significantly influence eating behaviors, with diet restriction in childhood increasing the likelihood of overeating in later life.
• 📱 Social media use has been linked to increased intentions to eat and binge, potentially due to social comparison and constant body surveillance.
• 🚫 Restriction and dieting are major predictors of binge eating, with dieters more likely to develop binge eating habits within five years.
• 📝 Journaling food and binging episodes can help identify personal patterns and triggers, aiding in the development of strategies to manage binge eating.
• 🌟 Incorporating self-care and non-food coping strategies, such as mindfulness practices, can help reduce binge eating episodes and improve overall mental health.

Q & A

What is the primary focus of Abby's video?

The primary focus of Abby's video is to discuss binge eating, overeating, and binge eating disorder (BED), exploring the reasons behind these behaviors and providing strategies to manage and overcome them.

What is the difference between overeating and binge eating disorder according to the video?

Overeating is a normal part of healthy eating where occasionally one might eat more than needed, especially during special occasions. Binge eating disorder (BED), on the other hand, is a diagnosable eating disorder characterized by consuming an abnormally large amount of food within a two-hour period at least once a week for three months, accompanied by a feeling of loss of control.

What role does genetics and brain physiology play in binge eating?

Genetics and brain physiology can contribute to binge eating as individuals with binge eating disorder or tendencies often have low serotonin and dopamine levels and abnormalities in these neurotransmitter receptors in the brain. These neurotransmitters are involved in the pleasure systems of the brain, and chronic deficiencies may lead to greater reward outputs from pleasure sources like food.

How are psychiatric conditions and neurodiversity related to binge eating?

Binge eating is heavily correlated with mood disorders like depression and anxiety, as well as neurodiversity conditions such as ADHD and autism. These conditions can lead to using food as a way to cope with emotions, control, pleasure, or as an escape.

What impact does stress and mood have on binge eating?

Stress and mood can significantly influence binge eating. Higher levels of perceived stress have been shown to result in a desire to binge, especially in women. Having good social support can help decrease this risk.

Why is perfectionism a potential trigger for binge eating?

Perfectionism, particularly when it involves concern over others' approval or criticism, can lead to binge eating. Individuals with perfectionist tendencies may use food as an escape from feelings of loneliness, failure, sadness, or the discouraging and critical reality they face daily.

What is the connection between the gut microbiome and binge eating?

Emerging studies suggest that imbalances in gut flora may be associated with binge eating and obesity. Specific bacteria species, such as a decrease in acromancia and intestimona species and an increase in bifidobacterium anrostites, have been linked to binge eating disorder.

How do family upbringing and attitudes around food influence binge eating?

Parental attitudes and behaviors around eating can significantly influence binge eating. Restrictive diets in early childhood can increase the likelihood of overeating and binge eating in older children and adults. Food restriction can lead to overeating when food is finally available.

What role does social media play in binge eating behaviors?

Social media use has been found to be directly or indirectly associated with binge eating. The constant body surveillance, social comparison, and misinformation on social media platforms can increase the intentions to eat and binge.

How does dieting and restriction contribute to binge eating?

Dieting and restriction are significant predictors of binge eating. Dieting can lead to an obsession over food and when the opportunity arises, individuals may binge and overeat. This cycle of restriction and bingeing can lead to feelings of guilt and shame, perpetuating the cycle.

What are some evidence-based recommendations to manage binge eating?

Recommendations include journaling food and binging episodes, habituating to specific foods to reduce obsession, setting alarms to eat every two to three hours, prioritizing sleep, avoiding triggering places or people, detoxing social media feeds, exploring non-food coping strategies, and seeking professional support such as cognitive behavioral therapy and interpersonal psychotherapy.