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How to lose weight by defining your 'type of eater': tips from an Israeli nutritionist

'31.10.2022'

Source: Vesta Israel

Many people complain that they are trying to lose weight, but it does not work. Perhaps it’s all about the type of feeder they belong to. Explains and advises Dr. Olga Raz (RD, PhD), Head of the Department of Clinical Dietetics, Ariel University, Israel.

Photo: iStock

People differ in different ways, including how they eat. Not everyone eats the same thing, and not everyone gets fat from the same foods, the author writes for Vesta Israel. Based on my experience as a clinical nutritionist, I have classified people according to how they eat.

By mealtime

1. There is morning eaterswho eat up most of their food before noon, but eat vesperse, who can go hungry all day, but in the evening they really want to eat and sweep away everything that comes handy.

There are those who need a hot lunch at noon, otherwise they are not saturated, and those who start eating late in the evening and continue at night.

  • My advice: eat every 2-3 hour at the time of the day when you are hungry, and at a different time when you do not feel hungry - once every 4 hour.

This will allow you to be full at any time of the day and not to lash out on food.

You should eat when you are not hungry, otherwise when you get hungry, you eat much more than you need, which can lead to obesity, heaviness in the stomach, heartburn and pain in the stomach and chest.

You can limit yourself to simple meals in small portions, for example, a cracker, a piece of bread with spread, yogurt, etc. You need to plan meal times and prepare the necessary food in advance.

2. Night eaters who get up at night and eat a lot and not even always remember this in the morning.

This behavior may be evidence of bouts of binge eating. Night bouts of gluttony are characterized by a very large amount of food eaten, loss of control, to the point that a person forgets that he ate at night. It is observed mainly in women.

3. Night Eaters Suffering night power syndrome (night eating syndrome).

By definition, psychiatrists, this disorder is characterized by eating disorders and sleep cycle.

It is necessary to distinguish it from binge eating (binge eating) attacks: with night-eating syndrome, not so much food is eaten as with binge eating, and control is not lost. Related phenomena - lack of appetite in the morning, an urgent need to eat late, confidence that the food will help you sleep, depression, anxiety or sleep disorders. The syndrome develops in both sexes; 1-2% of the population or 10% are obese.

  • My advice: in both cases it is worth eating a carbohydrate dinner in the evening before going to bed - for example, a sandwich with spread, oatmeal or other cereal, preferably without sugar. You can eat a plate of legumes or cereal soup or baked potatoes. In short, any complex carbohydrates.

It is recommended to leave the food near the bed - a few crackers, a sandwich, a banana. They can be eaten at night, without getting out of bed and not exposing themselves to temptation. And keep in the fridge only those foods that you won't regret eating.

This helps with nighttime gluttony. With night power syndrome, you need to contact a psychiatrist.

By type of food, which is addicted

Carbohydrate lovers: their favorite foods are bread, pasta, rice.

Meat and fish are not particularly necessary for such people. This type is often women.

Unfortunately, many people think that they get fat from carbohydrates, so they exclude them from their diet. Having decided to lose weight, they stop eating carbohydrates, and this is a big mistake.

But carbohydrates are not a homogeneous group, there are 5 types:

  1. Simple - white and dark sugar, syrups and dishes containing them, fruit juices, jams, honey. They are actually harmful, and they are getting fat.
  2. Complex carbohydrates with high glycemic indexnot containing fiber. It is white flour and pastries made from it - white bread, noodles, round rice like Persian, rice vermicelli. The effect is similar to the effect of sugar.
  3. Complex carbohydrates with low glycemic index. This is whole-grain bread, cereals, cereals and legumes, sweet potatoes, whole rice or basmati rice, buckwheat, barley, pasta from durum flour or whole wheat, etc. This is the basis of a healthy diet, and this does not get fat.
  4. Carbohydrates from resistant starch - contained in durum wheat, basmati rice, buckwheat, legumes.
  5. Fibre - It is an insoluble carbohydrate, it accompanies complex carbohydrates and slows the absorption of sugars, which contributes to weight loss and improved health.

Carbohydrates from paragraphs 3-5 are recommended for consumption, they are useful, satisfy hunger, satisfy the need for energy and reduce the desire to eat sweets.

Do not be afraid of healthy carbohydrates: they increase the level of serotonin in the brain, soothe and create a feeling of satiety. Unfortunately, many diets exclude carbohydrates, which causes suffering, difficulties and worsens mood. The bread diet developed by me is based on healthy carbohydrates, it improves the state of health and helps to lose weight without suffering.

Lovers of sweets: any food they prefer sweets - pastries, chocolate, ice cream. The main thing for them is that the food is sweet. Such unhealthy sweets can indicate a high level of stress, improper diet and food separation according to methods, a low level of serotonin and an increased risk of developing diabetes (especially if there is a hereditary burden).

  • My advice: to replace the sweet with the carbohydrates of the 3 and 4 groups, eat a little every 3-4 hours. This reduces cravings for sweets and allows you to regain self-control. Do not keep home sweet, so as not to fall into temptation. Do not keep it at home under the pretext of receiving guests or treating children, because you can not resist and eat. If it becomes unbearable - eat sweet food outside the house, in a cafe or in a kiosk.

Ice cream lovers - This is a subgroup of sweetie who prefer ice cream to regular food. It is no secret that ice cream contains many calories, sugar and fat. You can restrict one popsicle in 2-3 of the day or select one day of the week, when you can eat ice cream without any restrictions, but not eat it on other days.

  • My advice: do not buy homemade ice cream in family packages, be limited to portions. It is advisable to eat ice cream outside the house. Ice cream does not saturate and can not be a substitute for ordinary food.

Lovers of greasy baking. The only way to combat addiction is not to buy fatty pastries, preferring carbohydrate - bread, casseroles and other complex carbohydrates. Sometimes you can replace the meal with a pizza triangle, but it is a triangle, and not half of the family portion.

  • My advice: do not order home pizza family meals. Fried sweets are harmful to health, often contain trans fats, spare your vessels. Never bring them home, you can sometimes eat out, but it is better to avoid.

"Foolish" - they don't have dinner for lunch if there is no soup. But we must take into account that the soup is not a drink, but food, especially thick soups with dressing of cereals, legumes, etc. This is a dish in every sense, and not a light snack. Vegetable soups can be eaten as much as you like, during meals and as a snack. But do not add sour cream, fatty cheese or croutons.

  • My advice: you can eat as many vegetable soups as you like, and soups with dressing should be considered a complete meal.

Snack lovers on the run - no matter what they eat, crackers or bars. They do not control the amount and composition of food eaten, as a result they get fat without understanding why. All snacks - this is food in every sense of the word, and it is often high in calories and causes obesity.

  • My advice is to prepare a meal schedule, plan it just as you plan spending and work. Do not keep on hand foods for snacking, do not buy or store them in the car. There are every 3-4 hours, it can get rid of the habit of snacking.

Lovers of fruit, granola and cereal bars. They believe that it is a healthy food, and they eat without restriction, not realizing that they are getting fat.

  • My advice: this is food in every sense. It contains a lot of sugar and calories and it does not saturate.

Conclusions

There are other types of eaters, less common, for example, lovers of fatty sauces. If you pay attention to your type, this is already an achievement. From this point you can begin to change lifestyle. In any case, regardless of what kind of eater you are, if a meal begins to present a problem, it must be solved, and you should turn to a nutritionist. All in your hands.

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