At the least stress, I throw myself on the food
I nibble at night or at night
In case of a small hollow
I often have a pump stroke around 11 am or 6 pm
The next meal is still far and yet our belly is crying famine, with a lot of gurgles? "Normally, we can take 7 or 8 hours without eating, that's what we do at night," says Dr. Arnaud Cocaul, nutritionist *. But everything depends on our activity, nuance-it-he. When we work, our brain needs more energy to fuel. And if you fall in love before lunch or dinner, you do not have to look for lunch at 2 pm: there is a lack of fuel because the previous meal was too light or unbalanced. Our blood glucose then bends slightly, with a drop in energy at the key.
The good reflex. "Starting with a big glass of water or tea is sometimes enough to quell hunger, by weighing our stomachs," says Dr. Cocaul. You can also try chewing gum (no sugar): a study has shown that chewers nibble less between meals. But if the hunger persists, opt for a real balanced snack rather than a snack: 2 cakes with a coffee or a handful of dried fruits in the morning, and a piece of bread with 2 or 3 squares of chocolate or a fruit. 'afternoon. These balanced snacks will not weigh heavily on the scales and will satisfy our immediate needs.
What should really change: meals too unbalanced. The best would be to "repackage" by finally swallowing a full breakfast and lunch, providing energy for several hours. For this, we opt for foods with low glycemic index (to be consulted on www.magazine-avantages.fr). Their advantage: they bring fuel that is absorbed slowly by the body without driving a roller coaster insulin. Morning menu: cereals or wholemeal bread with 1 dairy or 1 fruit and 1 hot drink or 1 fruit juice and even 1 egg, ham or cheese because their proteins slow down the assimilation of carbohydrates (and therefore lower the index glucose). At lunch, we combine a protein (meat / egg / fish), vegetables and starchy foods, and we end with a fruit rich in fiber that holds durably. Finally, chewing during meals is essential. "Taking the time to chew allows a longer lasting satiation," says Dr. Cocaul, and avoids nibbling because satiety continues. In practice, this involves keeping food in the mouth and chewing it at least 20 times before swallowing.
Did you know ? The smell of cinnamon or clove calms hunger. So, we do not hesitate, and we take everywhere a bottle of essential oils of Ceylon cinnamon or clove tree and we pass it under the nose in case of small hollow.
At the least stress, I throw myself on the food
We are not hungry but, in case of crisis, the urge to jump on bonbecs is almost compulsive? "Stress, sad or angry, it turns more easily to foods" soft toys "rich in sugars and / or fat, analysis Dr. Jean-Philippe Zermati **, nutritionist. They cause secretions of soothing hormones (dopamine, serotonin, endorphins ...) and calm these emotions. No wonder we also have the bonbon reflex in case of fatigue or hormonal chaos: these periods make us emotionally vulnerable.
The good reflex . As soon as the stress rises, we relax with the exercise recommended by Dr. Phuong Vinh Nguyen, general practitioner and acupuncturist: sitting, fingertip the top of the skull, between the eyebrows, temples, under the eyes, the above the lips and clavicles, repeating aloud a sentence that identifies the problem ("I am stressed"). In 5 min, the stress falls and the desire to eat too.
What should really change: the management of his emotions. "Instead of masking them, it's better to focus on them and try to analyze them," advises Dr. Cocaul. How? Noting his reactions in a notebook for a week. Example: I swallow candy when I'm depressed, crisps when I'm angry, liters of sodas when I'm overwhelmed ... This approach allows to better identify the association between stress and food. A first step in defusing the complex mechanism of baby food. This may be enough, otherwise you should not hesitate to talk to a psychiatrist or register for relaxation classes (yoga, sophrology, stretching ...). You can also get help from an acupuncturist. At least five sessions are required to observe a result.
I nibble at night or at night
We think about it all the time. The package of candy or cookies stashed in the kitchen cupboard becomes an obsession just an hour after dinner or we get up in the middle of the night, torn by the desire to taste this piece of cold chicken (and to his mayonnaise) left in the fridge. In both cases, nothing to do with a physiological need. "Most of the time, night snacking is linked to a sleep disorder (apnea, insomnia ...) that keeps us awake and pushes us to eat, often through boredom," says Dr. Zermati. But, he adds, it can also reveal a compulsive eating disorder, sometimes accompanied by somnambulism (one gets up to eat without being aware of it). "
The good reflex . The ideal would be to not swallow anything to avoid relaunching the work of digestion or disrupt the satiety signals. If you fall in love with it, it is better to drink a glass of water very slowly or, if you digest it well, milk that makes you sleepy.
What should really change: the basics of his diet and the "conditioning", snacking evening. Thus, Dr. Cocaul advises to "start with a good meal in the evening, including starchy foods that increase satiety and avoid fats that make digestion more difficult."
But in case of insomnia, it is rather the quality of sleep that we must deal with (infusions, relaxation ...). If necessary, consult a specialized sleep unit ( www.reseau- morphée.org ). Finally, if it is a behavior, it is better to turn to a specialist in eating disorders (nutritionist, psychologist ...) because outside help becomes necessary. The work will then focus more on the relationship between emotion and drive. CBT (cognitive and behavioral therapies), hypnosis or acupuncture can overcome the problem in 4 or 5 sessions. But sometimes it takes longer, because, says Dr. Zermati, "some associate food and relief of their emotional pain." However, over time, we get to eat before we even suffer, to be bored, to be sad ... And it is this complex journey that must be managed to go up to deconstruct it.* Author of the "Chewing Regime" (Thierry Souccar).
** Author of "lose weight without regrowing" (Odile Jacob edition).
In case of a small hollow
To calm the little hungers of the day ...
1 apple: rich in pectins, fibers that stall our stomach.
or 1 handful (30g) of almonds: rich in magnesium and good fatty acids
or 2 small butter: crisp and not too sweet.
or 1 piece of bread 2 squares of dark chocolate: for a regressive snack and the stimulating effect of chocolate.
or 1 banana: rich in minerals (iron, potassium ...).
