People eat for many reasons. For some, eating is a time of social interaction or fun. Others eat strictly because the body is sending signals telling them they are hungry. 

Unfortunately, there are still others for which eating is an emotional crutch. They eat because stress and strong emotions have invaded their mind and food becomes a way to block the unpleasantness of the feelings.

When we eat emotionally in order to bury feelings, we end up eating too much or eating the wrong foods. Our overall health suffers because of this kind of eating. Emotional eating often results in feelings of guilt, shame and has a negative impact on self-image and self-esteem. A vicious cycle occurs when we create the habit of using food as a coping skill.

How can you know if you are eating for emotional reasons?

To assess if you eat to bury your emotions, you must ask yourself a few questions. And be sure that you are as honest as you can be. For every yes answer you give to yourself, it is more likely that you are an emotional eater. 

Ask yourself these questions:

• Do I eat when I have a full stomach?
• Do I eat when I am under more stress?
• Has food become a part of my reward system?
• Do I eat in order to calm myself during episodes of anger, sadness, loneliness, anxiety, or boredom?
• Do I feel powerless when it comes to eating?
• Do I eat to the point of being overstuffed?
• Do I often feel guilty after I eat?
• Do I often feel regret after eating?

If you answer yes to more of the above questions than you answer no, you may be using food as a way to control negative emotional states. And the good news is that once you are aware that you are eating emotionally, you have taken the first step in curbing that habit. You can use these same questions to help you make positive choices. So, the next time you feel the need to eat and it’s outside of what you have planned – ask yourself one or more of these questions. 

• AM I eating because my stomach is empty?
• AM I eating because I’m under stress?
• AM I rewarding myself by eating this?
• AM I eating to calm myself?
• AM I eating because I feel powerless?
• AM I eating even though I’m already stuffed?
• Am I going to feel guilty if I eat this?
• WILL I regret eating this?

Now you are controlling your choices and making real progress in order to move forward in your goal of a healthier you!

Let’s Talk Intermittent Fasting

There are many ways to use intermittent fasting, and you may have to try a few before you discover which works best for you and your body. The basics of IF involve splitting each day or week into periods of eating and fasting. 

During fasting times, you consume only beverages that do not contain any calories or through your body out of the autophagy (cell recycling) phase. For most people, this includes water, black coffee or tea, and small amounts of bone broth. There are many arguments about how much you can eat or drink and still remain in this phase of cellular repair, but for beginners, your best bet is just not to eat anything.

Common Intermittent Fasting Methods

• 16:8 Method- Restrict your eating to an 8-hour period each day, such as from noon- 8 pm. You can adjust your window to your lifestyle. For example, those who rise at 6 am may want to break their fast earlier in the day and quit eating before evening. You may eat two or three meals within your window as you wish. You can adjust the window slightly, with some preferring to fast for 14 hours and others for 20. 
• 5/2 Method- Restrict your eating two days a week to between 500-600 calories and eat normally the remaining five days. Some find this harder than others or experience slower weight loss. There are no research studies on this specific type of IF schedule, but it does fall in line with other types of fasting in terms of caloric restriction.
• Eat-Stop-Eat Method- This approach requires you to fast for 24 hours one to two days per week. You can choose to fast from dinner one day to dinner the next or from breakfast to breakfast; which is best for you is fine. You may drink non-caloric beverages, but you cannot consume solid food. Eat normally the other days of the week. Some people find a 24-hour fast to be difficult. You can ease into it by starting with a 14- or 16-hour fast and working your way up to a full day. 
• Alternate-Day Method- This method has a few variations. It is basically fasting every other day, which can mean eating nothing at all to consuming 500 calories on fast days. Some even do 16:8 on fast days and normally eat the others. There are many studies on this type of alternating fast, which is quite effective. 
• The Warrior Method- This diet is a variation on the 20:4 fast. Instead of eating nothing during the day, though, you consume small amounts of raw produce. During your eating window, you have one large meal. Food choices in this method are usually restricted to whole foods and unprocessed options. 

Many people naturally like to skip meals or do not eat breakfast, which is a type of intermittent fasting, as well. Those with diminished appetites due to a low-carb diet, certain medications, or metabolic disorders may regularly practice IF without even realizing it. Most people have few issues adopting the 16:8 window because it fits nicely into the daily routine and you can still get plenty to eat during the eating window.

I wanted to share some quick Keto tips that can help you find success in your Keto journey. 

Tip #1

Be prepared for the adaptation process. It will take some time for your body to adjust to fewer sugars and carbs, and you may feel pretty crummy for a few days which is sometimes referred to as Keto Flu. Be prepared that it will happen, wait it out, drink lots of water, and push through until it is over. This is a temporary bump in the road.

Tip #2

Beware of early rebellion. When changing to a high-fat diet, you may notice weight gain or bloating at first. This is normal for some people, so do not freak out. It takes your body a little time to adjust. Be patient and stick with it. 

Tip #3

Stay hydrated. It is crucial that you drink lots of water while in ketosis. In addition to drinking regular water, you can also drink keto coffee, tea, and broth throughout your day to give you the water and other nutrients you need. You can also eat foods with high water content, like cucumber and celery, which have natural sodium as well. 

Tip #4

Watch out for emotional eating. If you find yourself reaching for food when you are not physically hungry, then you are eating to soothe emotions. Constant snacking can slow down your ketosis, so learn to identify your physical hunger signs and only eat when you feel these.

Tip #5

Be realistic about your weight loss goals. When your expectations are unrealistic, your hard work may feel even more difficult, or you may get discouraged, which can derail your progress. While some people see dramatic results, especially in the beginning, this is not typical. Expect to see small, ongoing loss rather than huge dips of the scale each week. Do not worry about how others are losing. Focus only on whether you feel good, are following the plan, and are consistently seeing small, incremental results. 

Tip #6

Keep it simple. Make sure that you are keeping your new way of eating healthy and sustainable for you. If you feel things are too restrictive, if your health deteriorates, or if you notice unexplained symptoms that bother you, don’t’ be afraid to lighten up your way of eating. Often, it is enough to just eat fewer carbs, more vegetables, and less processed food to see dramatic differences.