Emotional eating. How to limit the damage?

[CarpeJugulum]

I do this a lot. Almost binge eating, but not quite; more eating too much of the wrong stuff instead of "proper" food.

At the moment things are quite stressful - we're moving 400 miles, buying houses, selling houses, finding schools so I am starting to neglect my body to protect my stress levels. Mars bars release dopamine so I crave them not a healthy salad.

So, what can I eat that has the naughty factor/chemical releases that help me feel better, but don't make me the size of a house? Carrot sticks need not apply (unless dipped in chocolate)!

avoid sugar.

Go for protein / fat
eg hard boiled eggs, cheese, scrambled egg on smoked fish, oily fish, avocado, nuts, hummus

a handful of nuts or dried fruit is the ideal snack for while dashing around

Personally I find it helpful to train myself out of needing sweet food after ever meal (and in between!) by replacing my "pudding" of chocolate with something savory like baked vegetable crisps or savoury popcorn.

When a sugary treat is "essential" freddos are your friend (less than half the cals of a Mars bar). But make sure it is a treat not something you automatically expect every day.

This is REALLY difficult because it's generally not just about the stuff you're eating, it's the quantity (which makes you satisfied, lazy and full and calm).

If things are stressful, I'd say plan ahead and make up a few day's treats and meals in advance to lessen the stress. Batch freeze, make up a week's worth of salad etc.. (look on Pinterest).

Regarding needing that sweet hit, the only thing I've found that works is to use 0% fat greek yoghurt (Fage is good) mixed with flavoured protein powder (again 0% fat, no suger) perhaps chocolate flavour then add two tspns of Candarell and mix to a moose. they can be frozen and cut up and taken with you in a tuppaware box or eaten from the fridge as a moose desert and they won't pile on the pounds. Also look at Atkins bars as they are low carb and portable (but don't eat more than one or they give you the trots).

Planning is the key. Don't expect to find anything healthy in convenience stores or petrol stations. I was also advised by a nutritionist not to eat nuts and dried fruit or seeds either as they are too energy dense if you're watching your weight and have a tendency to put on weight easily (I used to eats loads thinking it was healthy).

Thanks for the advice.

I don't eat puddings - well, maybe if we're out for a meal, but not as a regular thing. I tend to do the binging at say, 11am and then skip lunch, or eat less.

If you are starving at 11, what are you having for breakfast?

Try starting the day with a big protein hit.
Scrambled eggs and ham or fish (no carbs) and a big glass of milk along with your tea and coffee.

Carry a bottle of water with you so that you do not mistake thirst for hunger.
Make up a pot of nuts and dried fruit so that if you really need to eat you do not need to face the temptation of a shop.

Cereal at 6am - I wake up not hungry, but have a bowl of bran flakes to eat (I need the bran for other issues!).

I have ready access to water at work; I usually add a dash of diluting juice as I'm not a great fan of plain water.

Can't drink a glass of milk (God that sounds like I'm making excuses!) as I had my gall bladder out so too much milk makes me ill.

May try an omelette for breakfast instead though and see if it helps - thanks.

Try scrambled egg , 2 slices of lean bacon and tomatoe for breakfast. I'm trying to limit carbs at the moment as they make me pack on weight. I hear you on the bran issue too though and suffer that way sometimes myself

I'm not a breakfast person either.
Try making a batch of microwave egg muffins to eat at 9am as they will leave you full for hours.

Microwave egg muffins? How do you make those please?

the most moreish recipe for them i've found yet
www.thekitchn.com/recipe-cornmeal-muffins-with-roasted-red-peppers-and-feta-recipes-from-the-kitchn-217062