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Too much calorie restriction could bring on binge eating. And, binge eating can become a full blown disorder if you're not careful.

The Mayo Clinic defines binge-eating disorder as follows:

"Binge-eating disorder is a serious eating disorder in which you frequently consume unusually large amounts of food. Almost everyone overeats on occasion, such as having seconds or thirds of a holiday meal. But for some people, overeating crosses the line to binge-eating disorder and it becomes a regular occurrence, shrouded in secrecy.

When you have binge-eating disorder, you may be deeply embarrassed about gorging and vow to stop. But you feel such a compulsion that you can't resist the urges and continue binge eating.

Although binge-eating disorder is the most common of all eating disorders, it's still not considered a distinct psychiatric condition. But if you have binge-eating disorder symptoms, treatment can help you."

Control your hunger during the day so you don't binge (overeat) when you do eat. Do this by eating small meals every 3-4 hours to keep your energy and metabolism active.

Another way to control your hunger pangs is to eat a protein source with every meal. Research has proven that protein keeps blood sugar levels more steady and helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high.

The addition of foods that contain protein will generally reduce the glycemic index of the meal.

Good sources of protein are: lean meats (like baked, grilled or broiled chicken, turkey and beef), fish, unsalted nuts, seeds, diary products, legumes, soy products and veggies.

If you feel fuller for longer periods, you will eat less and you won't binge eat if your hunger pangs are "not out the roof" when you do eat.

Food is meant to be enjoyed....eat the right foods and you won't have to starve yourself.

For instance, if your basal metabolic rate is 1,800 calories a day, 1,000 calories of food intake is not enough food for you to function properly!

Doing this for too long will turn your body into a total wreck. The most important thing in your life IS NOT to lose weight! Having a healthy body at a healthy weight and acceptable body fat percentage is important.

Quick weight loss motivation focuses on pounds lost instead of body fat burned and inches lost.

Quick weight loss many times uses severe calorie restriction dieting which leads to low energy, slowed metabolism, a weaker immune system, hormonal imbalances, loss of lean mass, increased body fat, decreased energy levels, disrupted sleep patterns, short-term results and yo-yo dieting.

You don't want to live like that, right? I didn't think so! Eat right and exercise regularly to get the quality of life and lean body you deserve.

-Cathering Ebeling and Mike Geary are co-authors of the popular ebook, Fat-Burning Kitchen, which shows you how to totally revamp your kitchen to make your body a fat-burning machine!

Mark Dilworth, BA, PES
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