WATCH WHAT YOU’RE BINGE EATING
The 21-day lockdown might get some of us to start binge eating. Experts though, suggest ways we can avoid it while still having fun
The coronavirus outbreak has led to a nationwide lockdown . And while there are a number of healthy workout and mental health tips to follow, keeping a check on your overeating habits is also a must. “Binge eating during this lockdown could be because the person is bored, stressed or anxious, which is why people with a disorder are likely to eat more,” says Amreen Shaikh, head dietician, Wockhardt Hospital.
When we binge eat otherwise, it is typically attributed to extreme dieting, behaviour disorders and fad diets, which restrict regular food being consumed. Ushakiran Sisodia, clinical nutritionist, Nanavati Super Speciality Hospital, adds, “On normal days, binge eating is related to mental exhaustion caused by a heavy workload and mood enhancement but it changes during a lockdown period as individuals have a
What is the one breakfast food that you must have?
Eggs and oats. The combination is one of the best sources of protein and carbs.
What is one fattening food item that you just can’t resist?
Chocolate hazelnut spread. I find it too tempting to resist.
How do you get back in shape post a fattening indulgence?
I take up cardio, lots and lots of it, which includes a lot of swimming and cycling.
Do you prefer mini meals? What do they normally contain?
My meals are usually balanced with 50% protein, 30% carbs and 20% fibre (veggies). For me, portion control is key.
What is a diet plan that always
lot of free time and nothing to do.” She admits that the habit is dangerous because it cannot only lead to unnecessary weight gain but also mental health problems such as depression and anxiety.
BEAT THE CRAVING
The habit of binge eating is common, especially while watching your favourite television series, reading or simply being a couch potato. Experts suggest diverting your mind by spending time with family. “It is important to form a regime. Staying at home doesn’t give one the license to skip any activity. Practising mindful eating while looking at the screen or speaking on the phone is necessary,” says Delnaaz T Chanduwadia, chief dietician, Jaslok Hospital and Research Centre.
Doing yoga and home-based workouts can prove to beat the craving to binge eat. “Do not stock up on junk food but instead consume more of green tea and water throughout the day,” adds
Shaikh. Staying at home also reduces the amount of physical activity and energy consumption of any individual, and so it is necessary to reduce the amount of calorie consumption. Calorie-rich fruits such as banana and custard apple with sweets, chocolates and cold drinks will build processed sugar levels and are thus harmful during this period.
FOLLOW THE CLOCK
Contrary to popular belief, eating more meals does not mean you are binge eating. Jinal Patel, clinical nutritionist, Apollo Spectra Hospital, says, “Eating healthy home-cooked meals over junk food is important. Apart from that, spend more time cooking than eating because staying around food makes you feel less hungry.” It is important to eat either two or three major meals in the day — breakfast, lunch and dinner, interspersed with two to four smaller meals to avoid feeling hungry. Shaikh says, “This will keep you full and avoid cravings. Keeping yourself hungry for a long time leads to cravings and binge eating.”
While most may be restricted by availability, Sisodia says that including fruits and vegetables in the meals are ideal. “All kinds of nuts, black coffee or tea, green vegetables in the form of tomatoes or cucumber salads, and citrus fruits must be included in your meals,” she says. However, one must avoid the idea of ‘good’ or ‘bad’ food in their diet, Patel says and adds that it leads to feeling guilty about food choices, and makes bingeing worse. But there are some foods which could work positively for the body.
Meals with a variety of whole foods and healthy fats can ensure the body gets the necessary nutrients. “Eating more pulses and whole grains, with limited amounts of fish and chicken, which have fibre that stays in the gut longer to give early satiety and makes you feel less hungry,” she concludes.
I don’t follow any particular diet plan. I stick to balanced meals and workout consistently. I believe balanced meals are most sustainable as a lifestyle.
ZAHEER IQBAL, ACTOR