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<\/p>\nMost of us have experienced the desire to head for the food cupboard after a stressful day at work. Likewise, many people know what it\u2019s like to crave chocolate after a break-up or similar emotional event.<\/p>\n
\u2018Emotional eating\u2019 is the term used by psychologists to describe eating in response to negative emotions such as sadness or stress.\u00a0Emotional eaters are at greater risk of becoming obese, and developing type 2 diabetes and heart disease [1]. They also tend to show preference for eating sugary, high carbohydrate foods.<\/p>\n
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One theory suggests that\u00a0emotional eaters have difficulty regulating negative feelings and use food as a way of coping [2]. Sugary, high carbohydrate foods stimulate the production of the feel-good hormone serotonin, which leaves us feeling calmer and more relaxed. Tryptophan is required to make serotonin in the body. Chocolate contains tryptophan, and most chocolate also contains sugar. Hence, we tend to reach for these types of foods in times of distress.<\/p>\n
The association between stress and\u00a0comfort eating\u00a0may have its roots in our childhood, since parents tend to use sweet foods to soothe or reward children. Alongside serotonin, dopamine is also released when we eat sugary foods which in turn activates our reward centre.\u00a0Research has discovered that children who have been rewarded with food are more likely to use it to deal with stress when they\u2019re older [3].<\/p>\n
The answer could also lie within our biology [4]. When we experience a stressful event, our adrenal glands release cortisol, the stress hormone, which in the short term provides energy in the form of glucose for our \u2018fight or flight\u2019 response. The problem arises when stress persists and cortisol levels remain high. When this happens, our glucose levels stay elevated, triggering the release of insulin which both increases our appetite and causes us to store fat.<\/p>\n
To identify which events lead you to emotionally eat it might be beneficial to keep a food diary to track what you eat, what happened that day and how you\u2019re feeling.<\/p>\n
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Brisk walking, meditation and reading have all been proven to reduce stress levels, some other examples could include listening to music or watching a funny film [5].<\/p>\n
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The practice of mindfulness involves drawing your attention to the present moment \u2013 your thoughts, feelings and the world around you. Mindful eating refers to acknowledging how you feel before, during and after eating. Research has shown that mindfulness can help reduce the need to use food as a way of coping [6]. For more information read our article on mindful eating\u00a0\u00a0<\/a>or try one of our guided meditations<\/a>.<\/p>\n Feeling sad or depressed can cause us to crave high carbohydrate foods. Evidence has suggested that\u00a0switching to a low carbohydrate diet can help to regulate mood, thus reducing our reliance on sugary foods to help us feel better [7]. One suggestion could be switching from milk chocolate to dark chocolate, which contains more tryptophan, but doesn\u2019t have as much sugar. If you are stuck for ideas on what to eat when following a low carb diet, why not try following the meal plans in the Downloads<\/a> section of the Low Carb Program?<\/p>\n Many people reach out to friends or family in times of stressful or sad events, but if you\u2019re finding it difficult to find alternatives to emotional eating it might be helpful seeking professional support. One example is through Cognitive-Emotional-Behaviour Therapy (CEBT) which seeks to help individuals understand their negative feelings and look for alternative ways to regulate their emotions.\u00a0It has demonstrated to be effective at reducing the urge to eat in response to negative feelings [8]. Remember the Low Carb Program’s community<\/a> are there for you 24 hours a day!<\/p>\n [1]\u00a0 Torres, S. and Nowson, C. (2007). Relationship between stress, eating behavior, and obesity.\u00a0Nutrition<\/em>, 23(11-12), 887-894.<\/a><\/p>\n [2]\u00a0 Spoor, S. et al. (2007). Relations between negative affect, coping, and emotional eating. Appetite<\/em>, 48(3), 368-376<\/a><\/p>\n [3]\u00a0 Farrow, C. et al (2015). Teaching our children when to eat: how parental feeding practices inform the development of emotional eating–a longitudinal experimental design. American Journal Of Clinical Nutrition<\/em>, 101(5), 908-913<\/a><\/p>\n [4] Fung, J. (n.d). A Closer look at Cortisol – Hormonal Obesity XXXX. Retrieved from https:\/\/idmprogram.com\/closer-look-cortisol-hormonal-obesity-xxxx<\/a><\/p>\n [5]\u00a0 Jin, P. (1992). Efficacy of Tai Chi, brisk walking, meditation, and reading in reducing mental and emotional stress. Journal Of Psychosomatic Research<\/em>, 36(4), 361-370<\/a><\/p>\n [6]\u00a0 O’Reilly, G. et al. (2014). Mindfulness-based interventions for obesity-related eating behaviours: a literature review. Obesity Reviews<\/em>, 15(6), 453-461<\/a><\/p>\n![\"\"](\"https:\/\/www.lowcarbprogram.com\/life\/wp-content\/uploads\/iStock-874376840-1.jpg\")
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<\/p>\n5. Seek support<\/strong><\/h3>\n
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<\/p>\nReferences<\/h3>\n