Binge Eating: Smarter Food Choices

1. Prioritize Protein:

Protein helps keep you full, supports your nervous system, and stabilizes blood sugar. Choose options like chicken, eggs, fish, or plant-based proteins to reduce cravings and feel more satisfied.

2. Avoid Starches and Seed Oils:

Chips and potatoes can spike blood sugar and lead to more cravings. Instead, opt for healthier fats like avocado or olive oil for lasting energy.

Example: Calorie Breakdown

• High Protein: 280 cals of protein + half a bag of chips (300 cals) = 580 cals

• Mostly Carbs: Full bag of chips (600 cals) + half the protein (140 cals) = 740 cals

Goal: Keep your daily intake under 2,400 calories, with at least one-third from protein. This helps with energy and fullness.

Best Calorie Goal:

• Weight loss: 1,500–2,000 cals/day

• Maintenance: 2,000–2,500 cals/day

• Muscle gain: 2,500+ cals/day (with high protein)

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