Khaberni - Dr. Andrei Martiouchev-Bouklad identifies the main reasons for overeating - lack of fluids, consumption of insulin-stimulating foods, and not chewing food properly.
He says: "A person overeats when they do not feel satiated and consume more than the optimal amount. This usually happens due to several factors, notably a lack of fluids, especially water. In such cases, the brain sends a stronger hunger signal. The amount of water a person needs can be calculated based on a formula of 30 ml per kilogram of body weight. This averages about 1.5 to 2 liters per day."
The second reason for overeating is the choice of foods that excessively stimulate insulin secretion, which inhibits the satiation signal. Such foods primarily include sweets, fruits, and starchy foods such as pastries, pasta, potatoes, and others. Therefore, to maintain health, one should choose whole foods that keep you satiated for a longer period.
The third reason, according to him, is the individual’s state while eating. If a person eats too quickly and does not chew their food well, the brain does not have enough time to properly process the food, and it only realizes fullness after the stomach is already full.
He says: "To avoid overeating, it is advisable to drink a cup of warm water before eating, focus on foods that enhance the feeling of fullness (like a dish rich in protein and fats with vegetables), and chew your food well - for instance, 30 times per bite. In this way, the person will not overeat."
