Best Strategies to STOP Overeating

Overeating isn’t healthy, even if you’re eating healthy foods. Check out these tips to stop overeating.

0:00 Introduction: How to stop overeating
0:43 What is the right amount to eat?
2:00 What causes cravings?
4:10 What causes overeating?
11:02 How to stop binge eating
14:52 Learn more about the most healthy foods to eat!

Today I'm going to share the best strategies to stop overeating.

Overeating creates strain on your digestive system. One of the best ways to stop overeating is to get rid of your appetite and cravings. The way to do that is to get on the Healthy Keto® diet and do intermittent fasting.

When you do Healthy Keto, you’re consuming high-quality, nutrient-dense foods that satisfy the body. On the healthy version of the ketogenic diet, you’re also consuming low-carb foods, which help reduce hunger in-between meals.

When you do intermittent fasting, your stomach changes because you’re not eating as frequently—the amount of food you eat is going to be less, but it will be a lot more satisfying.

Many different things can cause cravings. You never want to ask what you’re in the mood to eat. Instead, it’s important to be in tune with your body and ask yourself what you should eat to make your body healthier.

There are also many different things that can lead to overeating. For example, certain restaurants have portions that are way too big. We also have hunger hormones that increase appetite and are triggered by various things.

Top triggers of hunger hormones:
• Lack of sleep
• Stress
• Refined carbs
• Large amounts of protein
• MSG
• Artificial sweeteners

Top causes of overeating:
• Bile deficiency
• Low-fat diets
• Junk foods
• Lack of energy
• Boredom
• Pregnancy
• Pain
• Being overweight
• Insulin resistance
• Metabolic syndrome
• Diabetes

Leptin is a hormone that is supposed to keep your hunger satisfied. Here are the best ways to increase leptin:
• Get plenty of sleep
• Lower your stress
• Get regular exercise or physical activity
• Add more fiber to your diet
• Do fasting
• Consume omega-3 fatty acids
• Consume green tea
• Consume probiotics and fermented foods
• Consume nutrient-dense foods

Tips to stop overeating:
1. Get on the Healthy Keto diet
2. Do fasting
3. Eat your vegetables first
4. Before eating a meal, determine what you’re going to eat and how much you’re going to eat
5. Chew your food longer
6. Avoid restaurants

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! Follow these tips to stop overeating. I’ll see you in the next video.

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47 Comments

  1. Anthony on February 18, 2023 at 11:02 am

    Dr Berg, are raw eggs safe and healthy to eat? I’m tired of eating eggs, but want the nutrition. What do you recommend? Also, with eggs getting expensive, are cheap eggs still good?

    • Lawdog Wales on February 18, 2023 at 11:16 am

      I eat raw eggs all the time. They are quick and easy to consume. If you are worried about safety, then wash them with soap and water, rinse, and place them in a glass or bowl of water. If they float, then throw them away. I’ve checked hundreds of eggs and I only had one float on me. I threw that one out. I’ve been eating raw eggs Rocky style since the 1970s and never had a problem.

    • Anthony on February 18, 2023 at 11:32 am

      @Lawdog Wales That’s really great info. Thank you for sharing. I’m still trying to de-Stigmatize this healthier way of eating and try it. There’s not allot of people willing to say they’ve tried it and it’s safe. I’m going to try it. I’ve tried kale shakes, so I know I can handle this lol. I’m really interested in the benefits and set backs of raw eggs, so I can compare. Is it more nutritious than a slightly cooked egg or a fully cooked egg? What’s your experience? What other info could you share? Thank you

    • OZARKMEL on February 18, 2023 at 11:33 am

      I’d like to know where you’re finding “cheap eggs”! 😁

    • Anthony on February 18, 2023 at 11:44 am

      @OZARKMEL Right lol. I’m referring to non organic, not free range, not pasture raised. Basic conventional eggs. Still $5 a dozen. Were under a buck.

  2. PJ Previte on February 18, 2023 at 11:03 am

    I recently started IF and all I can say is it’s so difficult to get through the hunger pains but definitely worth it I have my abs back

    • I'm happy on February 18, 2023 at 3:03 pm

      Congratulation

    • Jan Johns on February 18, 2023 at 3:08 pm

      If one combines Healthy Keto, 20 grams total carbs or less, Ketovore or Carnivore, it will cause one to have NO hunger pangs or cravings. IF without limiting carbs does not work

    • Mary Bennett on February 18, 2023 at 3:39 pm

      Add more fats

    • Pete's workshop on February 18, 2023 at 4:13 pm

      They go away if you hold out long enough.

    • Kourtez on February 18, 2023 at 7:04 pm

      At first, almost everything is difficult. Sticking with it, my body got used to it and hunger pangs left as my palette changed too. There are also “craving combatants” supplements out there if you should need a lil help ☺️ But sticking with it IS its own reward, and priceless 👌❤️🙏

  3. Mary Sh on February 18, 2023 at 11:04 am

    Thank you Dear Dr. Berg for your helpful information. Wish you the best.

  4. Cee More on February 18, 2023 at 11:07 am

    Always on time with the videos Dr 🙌

    • Dr. Eric Berg DC on February 18, 2023 at 5:05 pm

      Glad you found it useful!

  5. Phil H. on February 18, 2023 at 11:08 am

    I have the same problem with sugar. If I eat any it starts a binge.

    • Selenian02 on February 18, 2023 at 11:18 am

      Same here! Its horrible

  6. fidel catsro on February 18, 2023 at 11:18 am

    Top triggers of hunger hormones:
    • Lack of sleep
    • Stress
    • Refined carbs
    • Large amounts of protein
    • MSG
    • Artificial sweeteners

    Top causes of overeating:
    • Bile deficiency
    • Low-fat diets
    • Junk foods
    • Lack of energy
    • Boredom
    • Pregnancy
    • Pain
    • Being overweight
    • Insulin resistance
    • Metabolic syndrome
    • Diabetes

    Leptin is a hormone that is supposed to keep your hunger satisfied. Here are the best ways to increase leptin:
    • Get plenty of sleep
    • Lower your stress
    • Get regular exercise or physical activity
    • Add more fiber to your diet
    • Do fasting
    • Consume omega-3 fatty acids
    • Consume green tea
    • Consume probiotics and fermented foods
    • Consume nutrient-dense foods

    Tips to stop overeating:
    1. Get on the Healthy Keto diet
    2. Do fasting
    3. Eat your vegetables first
    4. Before eating a meal, determine what you’re going to eat and how much you’re going to eat
    5. Chew your food longer
    6. Avoid restaurants

    Thank You Dr Berg!!
    😺👍

    • I'm happy on February 18, 2023 at 3:02 pm

      tks

    • jenny jones on February 18, 2023 at 3:12 pm

      omg thank u !

    • Grace on February 18, 2023 at 3:33 pm

      Thank you so much.

    • shishir singh on February 18, 2023 at 3:49 pm

      Hard work

    • nada nada on February 18, 2023 at 5:49 pm

      Thank you

  7. sujay raj on February 18, 2023 at 11:21 am

    Thank you Dr. Berg for spending lot of time and sharing wisdom of knowledge to the society. After inspired from your videos I started kito from 16th Feb, hopefully I will achieve my target of weight loss with your guidance❤ Great Respect for your efforts 🙏

  8. Selenian02 on February 18, 2023 at 11:25 am

    Have been eating not so good lately. Started with my birthday and a round of prednisone. I started my fast last night, hoping to go for at least 48 hour! My body needs it! Thank you Dr. Berg!!

    • Travel Guy on February 18, 2023 at 1:09 pm

      Does prednisone increase food cravings?

  9. OZARKMEL on February 18, 2023 at 11:39 am

    I was amazed that after only a handful of days my appetite dropped significantly. By day 4 I stopped eating breakfast…..I was not hungry. Then day 5 I stopped the “bulletproof” coffee (couldn’t choke it down any longer) and wasn’t hungry until late morning. By day 5 I was eating at 5 pm and not eating again until about 10 the following day. There were no hunger pains and I just kept busy so I didn’t get into the “I’m bored, lets eat” mode. On Keto now 9 days, it appears I’m doing IF as well and down 9 pounds. I do get sugar cravings but stave them off with black coffee. Thank you Dr. Berg!

    • Iya kakou on February 18, 2023 at 11:51 am

      Keep it up!

    • captnhuffy on February 18, 2023 at 11:59 am

      same. Decaf so I can partake a couple times instead of just once

    • Dorene Bonczkiewicz on February 18, 2023 at 12:25 pm

      Good job for you

  10. Small Is Beautiful on February 18, 2023 at 11:49 am

    I’m almost never hungry and I also almost never crave anything any more, however whenever time seems to be standing still, it seems like the only thing that helps to fast-forward the endlessly long day, night, or commute is snacking. Even if the snacks I eat during those time-drags actually technically taste good, I don’t really thoroughly enjoy them. Bored eating is the bane of my existence.

    • Julio Santiago on February 18, 2023 at 12:39 pm

      You should try downloading impulse, it’s just an app that helps you challenge yourself and work on memory, and attention span. They try to make you buy a subscription but you don’t have to, they have a bunch of games and levels to keep you from being bored until it’s time to actually eat I like to drink lemon water with sea salt while I play so I stay fully focused. Just a small tip not for everyone but who knows

    • Raw Minimalist on February 18, 2023 at 1:22 pm

      Drink lemon water and drink gum.

  11. Apocalypse on February 18, 2023 at 11:52 am

    Superb video!
    Lack of sleep. Chronic stress. 😃👍
    It’s a nightmare.
    Thanks again for sharing your knowledge.
    Peace and blessings!

  12. Random Entertainment on February 18, 2023 at 12:05 pm

    I’m trying, sometimes I can go 13-14 hours without eating and other times I can’t. I’ve also started eating a lot of peanut butter lately.

    • Damian of the Ryans on February 18, 2023 at 1:09 pm

      HA! MEEE TOOO! I’ve been eating butt-loads of peanut butter on celery. Organic, of course. 🤣🤩😇

  13. Julio Santiago on February 18, 2023 at 12:34 pm

    Hey, Dr.Berg I’ve started a serious disciplined Keto diet with 12-16 hour fasts, I only start my morning with black coffee and water with sea salt, I wait until 6pm to cook my meal of just ground beef, pickled jalapeños, fresh minced garlic, aged Gouda cheese and organic butter I eat that, and maybe a few strips of bacon and I fill my water bottle back up, with sea salt and some apple cider vinegar and cinnamon so it’s by my bedside table in so I stay hydrated before I sleep and for when I wake up, take a cold shower and restart already seeing major progress in 3 weeks I forgot to add on top of that I go to the gym and do at least 30-45 minutes of hi intensity work outs! I take those reishi, lions mane, turkey tail mushrooms too they worked amazing on me, you are truly an amazing person for pointing us in the right direction

    • D W on February 18, 2023 at 2:18 pm

      and guess what?! You’re going to die like everyone else! Also, unrefined carbs are essential for total health! Good luck on your carb deficiency!

    • Julio Santiago on February 18, 2023 at 2:27 pm

      @D W what a very nice reply, im glad you’re full of such positivity and enlightenment I’ll be sure to remember you when I get where I need to be, hope your fitness journey goes well take care!

  14. R. B. on February 18, 2023 at 12:44 pm

    I have been on Keto for 4 years now.
    As I do it from time to time, I came back to eating carbohydrates for some time last Christmas, just because Christmas is the time for eating 🙂 and it seemed to make it easier when invited for eating.
    I got into a huge wave of cravings and overeating, which I have not had since I started Keto.
    It was hard to get back on the Keto track. It took me weeks until everything was like before but I really learned from it that it just isn’t worth it.
    Next Christmas I rather won’t eat anything if there isn’t something I can eat and stay in ketosis.

    • KD on February 18, 2023 at 2:06 pm

      🤔🐷 Pork Rinds might satisfy those Christmas cravings. Won’t throw you out of Ketosis if eaten occasionally.

    • P Brooks on February 18, 2023 at 6:00 pm

      Ditto. Happened to me on vacation.

  15. Carl Willetts on February 18, 2023 at 2:58 pm

    I always find, and it’s unscientific, that if I feel like I could eat a little more, I usually just need to have a drink. This helps me to avoid overeating and the discomfort that comes from it.

  16. I'm happy on February 18, 2023 at 3:02 pm

    I did it this way and it worked:
    Use small dishes to eat at home. Once you start eating with small plates, you’ll be able to control portion sizes and avoid overeating.[1]
    Salad or appetizer plates are usually smaller than regular plates and help you avoid eating large portions.
    Some studies show that colored dishes will keep you satisfied even if you eat less. Choosing blue dishes will make you eat less.[2]

  17. MJ on February 18, 2023 at 3:15 pm

    I have adopted the KETO OMAD, with intermittent fasting, lifestyle when I became pre-diabetic from an addiction to Butterfinger candy bars. I have returned to normal blood sugars and my health has improved dramatically. I am no longer getting hungery, however, I am encountering snack attacks with pecans and walnuts. It is difficult to push this away and I’ve noticed some weight gain. I will compensate with a 5 to 10 fast but it has been challenging. It’s just a question of self control.

  18. Here&Now on February 18, 2023 at 3:23 pm

    Hi Dr. Berg! You’re awesome and I can’t seem to get enough of your videos. You’re a natural educator. Can you do a video on what you might eat in a regular week vs. what you eat in your refeeding week to break your fast?

    Also, is it possible to do a video on what are the best ways to manage stress? What foods can help with this?

    This video was excellent. I’m binging on your videos during my 40 Day Water Fast (day 19). Thank you so much for all you do! You’re a gem! G-d bless you.

  19. jstrat121 on February 18, 2023 at 3:25 pm

    I have lost 42 lbs since Sept ‘22 .Keto diet and IF combined with 6 mile per day strenuous bike ride……..it works ! And I feel great !

  20. Melinda Helms on February 18, 2023 at 5:46 pm

    Hi Dr Berg, I recently discovered your channel and have found it so helpful. I’ve done IF a couple times a week for a couple of years and recently started edging towards Keto. The problem I encounter is for cycling. The energy foods (gels, bars) for long rides work well, but it feels like cheating. If you have addressed Keto and endurance-type sports previously, I’d love to watch your video. Thanks for all you do.

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