NUTR 2105 Lecture Notes - Lecture 14: Dieting, Overeating, Food Addiction
1 May 2018
School
Department
Course
Professor
What is Normal Eating: Non-dieting approach
Eating when you are hungry and continuing to eat until you are satisfied
Choosing to eat what you like, not what you think you "should" until
you have truly had enough
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Giving yourself permission to eat in moderation at times b/c you are
sad, bored, happy, just b/c it tastes good
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Eating 3 meals, small frequent snacks, snack + meals
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It is leaving food on your plate b/c you know you can have more of
the same if you want it tomorrow
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Overeating at times, feeling stuffed, and sometimes undereating
and wishing you had more
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Trusting your body's internal hunger and fullness cues
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Set Point: the weight range you are biologically and genetically meant to
be
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Assessing Normal/ Abnormal Eating Patterns
Do you eat when you are hungry?
Yes!
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NO
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Uhh?
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What is hunger to you?
Stomach growls
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Headache, dizziness, decreased concentration, fatigue, mood
swings, sensitivity to cold, sleep disturbances, and depression
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Do you eat when you are not hungry?
Yes, WHY?
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Stress, comfort, boredom, social pressure, anger, loneliness, b/c it is
there, reward
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Appetite, cravings, triggers are not the same as physical hunger
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Do you stop when you are satisfied?
No
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Unsure/ sometimes
So then when do you stop?
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When the food is gone
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Barriers to Normal Eating
Ignore physical hunger cue
Intentionally (ED), time management (so not necessarily disordered)
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Eat when they are not physically hungry
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Ignore satisfaction/ eat beyond fullness
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Basics Principles of Normal Eating
Honor your physical hunger (train it to growl so not secondary responses
like headaches and dizziness)
Am I hungry?
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Stop when your body tells you it is finished
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Fears of Eating Normally
"I won't stop eating"
Legalizing food takes away need to overeat
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Habituation
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"I've tired it before"
Pseudo-permission
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No conditions
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"I won't eat healthfully"
Your body will tell you what you need
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"I don't trust myself"
Dieting leads to distrust
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Unconditional permission to eat rebuild trust
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How do you teach someone to eat normally again?
Key points: ***
0 starving: feel faint□
1 extreme hunger: will eat anything□
2 preoccupied w/ hunger: everything looks good (gonna
overeat; physiological adaptation b/c body doesn't know that
you are busy but thinks you are starving)
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3 strong urge to eat (typically stomach growls, whatever it is
that let you know hungry)
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4 sense hunger is coming, but you can wait□
5 neutral □
6 sense food in belly but you could eat more□
7 hunger is gone. Stop here□
8 not uncomfortable, but belly is full□
9 moving into uncomfortable□
10 Thanksgiving full□
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Your taste diminishes as you eat (first bite tastes the best)
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Kids are the best intuitive eaters, we should not interfere w/ them
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Our clean the plate culture is horrible
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Challenge: eat food when you're hungry vs when you're not and see how much
better it tastes
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Book where people maintained their weight their whole life: none of them said
could tell their were full/ done eating by plate clean, so really good internal
compass of going b/w hungry and full (like going b/w numbers on hunger/
satiety scale)
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Are you a normal eater?
For test/ extra credit: descriptions and these types
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Normal Eater
Eat mostly when hungry
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Clear recognition of hunger although sometimes it is so automatic
they do not even think about it
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Know when to quit eating b/c they are satisfied
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Lose interest in food as they get full
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Sometimes eat until they are full, sometimes eat until satisfied, but
very clear on the difference on prefer the latter
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Misguided Eater
Doesn't really pay attention to when they are truly hungry
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Quit eating when the plate is clean
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Often eat "because the food was there"
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They often realize how hungry they are after the food is in front of
their face
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Doesn't really pay attention to when they are truly satisfied
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Deprivation-Driven Eater
Try to restrict their intake so they do not overeat
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Food is often "good" or "bad"
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Typically on a diet
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Deprivation (ex. Lent) often makes them feel out of control around
food
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Stop eating b/c they tell themselves they should
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Eat more now b/c they can't have it later (the last supper)
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No such thing as food addiction
Even tho coke and sugar light up same part of brain, and like
let's do this again in a couple hours, but w/ drug it takes more
and more to get same neural response/ activity
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But it was the deprivation that led the addiction behavior in
rats (so addiction ruled out to how gotta have more and more
coke to get same response/ activity in brain)
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Emotional Eater
Hard to tell when they are physically hungry
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Don't like to stop even if they are full
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Eat when they are upset
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Eat until they are numb
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Via book table 14.4 factors that affect the BMR
Mostly common sense
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When ones rise and lower BMR
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Normal Eating
Wednesday, April 11, 2018
2:02 PM
Document Summary
Eating when you are hungry and continuing to eat until you are satisfied. Choosing to eat what you like, not what you think you should until you have truly had enough. Giving yourself permission to eat in moderation at times b/c you are sad, bored, happy, just b/c it tastes good. Eating 3 meals, small frequent snacks, snack + meals. It is leaving food on your plate b/c you know you can have more of the same if you want it tomorrow. Overeating at times, feeling stuffed, and sometimes undereating and wishing you had more. Trusting your body"s internal hunger and fullness cues. Set point: the weight range you are biologically and genetically meant to be. Headache, dizziness, decreased concentration, fatigue, mood swings, sensitivity to cold, sleep disturbances, and depression. Stress, comfort, boredom, social pressure, anger, loneliness, b/c it is there, reward. Appetite, cravings, triggers are not the same as physical hunger. Intentionally (ed), time management (so not necessarily disordered)
