{"id":22656,"date":"2023-06-10T08:00:00","date_gmt":"2023-06-10T05:00:00","guid":{"rendered":"https:\/\/dietsabc.com\/?p=22656"},"modified":"2024-01-04T12:16:40","modified_gmt":"2024-01-04T10:16:40","slug":"how-to-stop-emotional-eating","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/svara-samazinasana\/how-to-stop-emotional-eating\/","title":{"rendered":"How to stop emotional eating?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"22656\" class=\"elementor elementor-22656\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5d341c22 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"5d341c22\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3b1eae5f\" data-id=\"3b1eae5f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6a72cdfe animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"6a72cdfe\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">How to stop emotional eating?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-700f3717 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"700f3717\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>June 10, 2023<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-47adb36f elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"47adb36f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tHow to overcome the desire for food during stress and emotional experiences? How to take back control and develop a healthy relationship with food.\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-6f04a02a\" data-id=\"6f04a02a\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7274c5a9 elementor-widget elementor-widget-spacer\" data-id=\"7274c5a9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-59149836 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"59149836\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1ee6b50c\" data-id=\"1ee6b50c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-96cb8f1 elementor-widget elementor-widget-text-editor\" data-id=\"96cb8f1\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-96cb8f1{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-28b17a18 elementor-widget elementor-widget-text-editor\" data-id=\"28b17a18\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-28b17a18{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6bb525e3 elementor-widget elementor-widget-text-editor\" data-id=\"6bb525e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>We all sometimes eat not because we are hungry but in response to emotions &#8211; to comfort ourselves with food.<\/p><p>This is called emotional eating. If you &#8220;binge&#8221; once a month or even less often, you are unlikely to have any health problems.<\/p><p>But.<\/p><p>If you go through the content your fridge or pantry every time you feel depressed or otherwise agitated &#8211; that&#8217;s a problem because it usually leads to significant weight gain.<\/p><pre>\u00a0<\/pre><p>Our bodies need food to survive. So, it makes sense that our brains perceive eating as something good and makes us feel better.<\/p><p>Although we know that eating does not solve the real problem, food often gives us temporary relief when we are stressed, worried, lonely, sad, bored or just tired.<\/p><p>And over time, the habit develops &#8211; and we eat whenever we feel unwell.<\/p><pre>\u00a0<\/pre><p>Food is at the heart of many of our daily activities. Food is part of our celebrations. Cooking for others is a way of showing care. Sharing food is a way to connect.<\/p><p>Emotional connections with food are natural.<\/p><p>But.<\/p><p>We all need to be able to make conscious decisions about when, what, and how we eat.<\/p><pre>\u00a0<\/pre><h2>What causes emotional eating?<\/h2><p>Almost anything can trigger the desire to eat.<\/p><p>External causes of emotional eating typically are:<\/p><ul><li>Work-related stress.<\/li><li>Financial problems.<\/li><li>Health problems.<\/li><li>Relationships.<\/li><\/ul><pre>\u00a0<\/pre><p>Almost everyone who follows or has followed restrictive diets is also likely to have problems with emotional eating.<\/p><pre>\u00a0<\/pre><p>Possible internal causes:<\/p><ul><li>Lack of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5985305\/\" target=\"_blank\" rel=\"noopener\">introspective awareness<\/a> (ability to be aware of one&#8217;s feelings, communication between body, mind and emotions).<\/li><li><a href=\"https:\/\/en.wikipedia.org\/wiki\/Alexithymia\" target=\"_blank\" rel=\"noopener\">Alexithymia<\/a> (inability to express feelings and emotions in words and inability to distinguish between inner emotional experiences and bodily sensations).<\/li><li><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/dysregulation#causes\" target=\"_blank\" rel=\"noopener\">Emotion dysregulation.<\/a><\/li><li>Reversed <a href=\"https:\/\/en.wikipedia.org\/wiki\/Hypothalamic%E2%80%93pituitary%E2%80%93adrenal_axis\" target=\"_blank\" rel=\"noopener\">hypothalamic pituitary adrenal (HPA) stress axis<\/a> (under-active <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/22187-cortisol\" target=\"_blank\" rel=\"noopener\">cortisol<\/a> response to stress).<\/li><\/ul><pre>\u00a0<\/pre><p>Emotional eating is often an automatic pattern of behaviour, and &#8211; the more often you improve your well-being with food &#8211; the more stable this habit becomes.<\/p><pre>\u00a0<\/pre><h2>Is emotional eating an eating disorder?<\/h2><p>Emotional eating is not an eating disorder in itself, but it can be a sign of unhealthy eating habits that can lead to the development of an eating disorder.<\/p><p>The most common symptoms of eating disorders are:<\/p><ul><li>Very strict criteria regarding food choices.<\/li><li>Chronic weight fluctuations.<\/li><li>Categorisation of foods as \u201cgood\u201d or \u201cbad\u201d.<\/li><li>Frequent dieting or restriction of certain food groups.<\/li><li>Eating in response to emotions rather than physical hunger.<\/li><li>Skipping meals or eating irregularly.<\/li><li>Intrusive thoughts about food that start to interfere with future life.<\/li><li>Exercise, food restriction, fasting or <a href=\"https:\/\/dietsabc.com\/en\/diets\/what-is-detox\/\" target=\"_blank\" rel=\"noopener\">cleanses<\/a> to compensate for the &#8216;bad&#8217; food eaten.<\/li><li>Feelings of guilt or shame after eating foods you consider &#8220;unhealthy&#8221;.<\/li><\/ul><pre>\u00a0<\/pre><h2>Why do we tend to choose food to improve our well-being?<\/h2><p>There are many reasons why eating becomes a way to cope with stress, difficult emotions or feelings of emptiness, for example:<\/p><ul><li>Emotional connection &#8211; we are used to using food as a way to comfort, relax, celebrate events, etc.<\/li><li>Eating can be associated with other pleasurable activities, such as social interaction with friends or family, which creates a sense of well-being and pleasure.<\/li><li>When we eat, our body releases <a href=\"https:\/\/www.health.harvard.edu\/mind-and-mood\/dopamine-the-pathway-to-pleasure\" target=\"_blank\" rel=\"noopener\">dopamine<\/a>, which creates a feeling of well-being.<\/li><li>Some foods, such as chocolate or sweets, can cause an increased release of <a href=\"https:\/\/www.sciencedaily.com\/releases\/2017\/08\/170828102719.htm\" target=\"_blank\" rel=\"noopener\">endorphins<\/a> and <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/232248#boosting-serotonin\" target=\"_blank\" rel=\"noopener\">serotonin<\/a>. These hormones also improve our sense of well-being and can make us crave food to relieve emotional discomfort.<\/li><\/ul><pre>\u00a0<\/pre><p>In other words, if we associate food with emotional relief or relaxation, eating in times of stress and emotional distress becomes an automatic action &#8211; you reach for food without even realising it.<\/p><p>Moreover, food, unlike drugs and other mood enhancers, is legal, over-the-counter and available everywhere.<\/p><pre>\u00a0<\/pre><h2>Emotional hunger and physical hunger<\/h2><p>People need to eat to live. We need food, and craving for specific tastes or textures is natural.<\/p><p>However.<\/p><p>You may be wondering how to distinguish between emotional hunger and physical hunger. This can be tricky because sometimes you feel a combination of the two types of hangers.<\/p><pre>\u00a0<\/pre><p>If you haven&#8217;t eaten for several hours or eat less than your body needs, you might be more likely to experience an emotional hunger pang.<\/p><p>Here are some differences that will help you determine whether you are experiencing emotional or physical hunger.<\/p><table><tbody><tr><td width=\"349\"><p style=\"text-align: center;\"><strong>Physical hunger<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"349\"><p><strong>Emotional hunger<\/strong><\/p><\/td><\/tr><tr><td width=\"349\"><p style=\"text-align: center;\">Develops slowly, over time.<\/p><\/td><td width=\"349\"><p style=\"text-align: center;\">It comes on suddenly.<\/p><\/td><\/tr><tr><td width=\"349\"><p style=\"text-align: center;\">Feeling full is perceived as a signal to stop eating.<\/p><\/td><td width=\"349\"><p style=\"text-align: center;\">Satiety does not set in, or if it does, it does not stop you from wanting more food.<\/p><\/td><\/tr><tr><td style=\"text-align: center;\" width=\"349\"><p>Triggered by the need for energy and nutrients.<\/p><\/td><td width=\"349\"><p style=\"text-align: center;\">Triggered by a need for comfort or relief.<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><h2>Signs of emotional eating<\/h2><ul><li>You can&#8217;t stop eating certain foods, e.g. always finish the whole packet of crisps.<\/li><li>When you feel strong emotions, you also feel the cravings to eat something.<\/li><li>You feel like eating even when you are not physically hungry.<\/li><li>Food soothes you and\/or improves your mood.<\/li><\/ul><pre>\u00a0<\/pre><h2>How to stop emotional overeating<\/h2><p>You are unlikely to be able to stop emotional eating during the day because the power of habit is immense.<\/p><p>If you rely on willpower and self-discipline alone, it too often ends in binge (and the moaning that follows).<\/p><pre>\u00a0<\/pre><p>The only way to regain control over what, when and how you eat is to understand how, why, where and when you feel the cravings and to create a strategic action plan in good time.<\/p><p>In the following, I will offer five simple strategies that can help you regain control of your eating habits and get rid of emotional eating for good.<\/p><p>But first things first.<\/p><pre>\u00a0<\/pre><h2>Causes of emotional eating<\/h2><p>Emotional eating is closely linked to unhealthy food and has little to do with true hunger. And every time you eat to comfort yourself, you reinforce the craving by forming a habit:<\/p><ul><li>First, the desire arises.<\/li><li>It is followed by action &#8211; you find the food that satisfies the craving.<\/li><li>You get the reward &#8211; you ate what you wanted, and your body releases dopamine, giving pleasure to your brain.<\/li><\/ul><pre>\u00a0<\/pre><p>And &#8211; the more often your brain is &#8220;rewarded&#8221;, the more likely it is to stimulate your desire to eat, and the more powerful that desire can become.<\/p><pre>\u00a0<\/pre><h2>Find the trigger of hunger<\/h2><p>Have you ever been drooling at the sight of McDonald&#8217;s or the thought of food?<\/p><p>Or smelled the popcorn at the cinema and immediately went to buy it, even though you swore you would never buy it again?<\/p><pre>\u00a0<\/pre><p>Cravings are often triggered by environmental cues such as sight, smell, taste, your location or company. By tracking when and where these cravings occur, you can find out exactly what triggers them.<\/p><p>And this gives you the opportunity to change your environment and your habits to break the cycle.<\/p><pre>\u00a0<\/pre><p>Every time you feel a food craving, ask yourself these questions (and write down the answers):<\/p><ul><li>What exactly do you want? (A particular food? A particular taste or texture?);<\/li><li>Where are you located? (Note your location, as well as any smells or visual cues such as the restaurant&#8217;s facade, advertising, etc.);<\/li><li>What are you doing? (Driving? Working? Watching TV?);<\/li><li>How do you feel physically? (Intoxicated? Tired? etc.);<\/li><li>How do you feel emotionally? (Happy? In a hurry? etc.);<\/li><li>What were you thinking at this moment? (For example: &#8220;I could eat this &#8230; I&#8217;m not on a diet anymore anyway&#8221;);<\/li><li>Who are you with? (Be very specific).<\/li><\/ul><pre>\u00a0<\/pre><p>This is not a one-off event. You should keep records for at least a couple of weeks to see any patterns. Believe me, there will be patterns, and when you find them, try to change your environment, circumstances and habits so that these hunger triggers no longer affect you.<\/p><p>For example:<\/p><ul><li>Suppose that every evening, within an hour after dinner, you have a craving for ice cream. According to your notes, you&#8217;re not even really hungry &#8211; you just crave something sweet, salty or crunchy&#8230;<\/li><li>Or maybe you&#8217;ve noticed that every day after the conference call at 11:00, you walk downstairs to the office cafeteria to see if there&#8217;s anything new. There isn&#8217;t &#8211; and you pick up some &#8220;treat&#8221; that you didn&#8217;t even really need, and with which you take in 500 unnecessary calories.<\/li><\/ul><pre>\u00a0<\/pre><p>In other words, you first identify the trigger (smell, action, event, etc.), then what you do to satisfy the emotional hunger, and then try to change your habits or events to eliminate the trigger.<\/p><p>For example:<\/p><ul><li>Go for a walk after dinner so you don&#8217;t have ice cream handy when you usually crave it. Or, just stop keeping ice cream in the fridge \ud83d\ude0a.<\/li><li>Change the time of the conference call or start doing something right after it so that the office caf\u00e9 is not &#8220;in your way&#8221;.<\/li><\/ul><pre>\u00a0<\/pre><p>And now, 5 promised strategies to take back control of your eating habits and develop a healthy relationship with food.<\/p><pre>\u00a0<\/pre><h2>1 Take a break<\/h2><p>When you feel like eating something, wait five minutes without taking any action.<\/p><p>This is not about training willpower. It&#8217;s about pausing long enough to let your conscious mind say: &#8220;Hey, I&#8217;m in charge here!&#8221;. A pause gives you a chance to assess the situation and make a rational decision, not an emotional one.<\/p><p>Ask yourself:<\/p><ul><li>Are you really hungry? Or are you bored, stressed or just want to procrastinate?<\/li><li>Are you craving a steak and baked potatoes, or just doughnuts or another snack in the pantry or office lounge?<\/li><\/ul><pre>\u00a0<\/pre><p>Of course, you can still indulge your desires. After all, you might actually be hungry. Or maybe it&#8217;s just not your best day (but note the hunger trigger anyway).<\/p><pre>\u00a0<\/pre><p>And.<\/p><p><span style=\"color: #993300;\"><strong>Don&#8217;t consider it a failure.<\/strong><\/span><\/p><pre>\u00a0<\/pre><p>You don&#8217;t have to be perfect when trying to stop emotional eating. Nor is it necessary. The important thing is not to become perfect right away but to consistently try to improve your eating habits step by step.<\/p><p>Just see it as an opportunity to gather more data about your cravings &#8211; so that you can understand them better, and your rational self will probably win out over your emotional hunger next time.<\/p><pre>\u00a0<\/pre><p><strong>2 Start doing something that doesn&#8217;t involve chewing<\/strong><\/p><p>If you immerse your mind or body in an activity for long enough, you can eliminate the desire to eat.<\/p><p>Just step away from the fridge or pantry and go for a walk, clean your phone of videos and photos you no longer need, or make a new Spotify playlist &#8230;<\/p><pre>\u00a0<\/pre><p>Emotional eating is a psychological drive, not a physical need. And, except for very intense sadness or emotional trauma, these feelings usually last no longer than 15 to 20 minutes. If you are not really hungry, the urge to eat is likely to disappear.<\/p><p>You may have already experienced the effects of this \u201cdistraction therapy\u201d &#8211; when you are so involved in an activity that you forget to eat lunch? Or it&#8217;s already evening and you haven&#8217;t even noticed?<\/p><p>The principle is exactly the same &#8211; the difference is that now you will do it consciously and on purpose.<\/p><pre>\u00a0<\/pre><p>When you feel like having a snack, choose an activity that requires active thinking or is really interesting to you, for example:<\/p><ul><li>Work on a project;<\/li><li>Review tomorrow&#8217;s to-do list and cross out what you don&#8217;t need;<\/li><li>Answer some emails;<\/li><li>Call a friend;<\/li><li>Play an instrument or a video game;<\/li><li>Play with the kids;<\/li><li>Exercise, work in the garden, clean the room &#8230;<\/li><\/ul><pre>\u00a0<\/pre><p>Remember that you want to activate\/engage your mind and\/or body, so &#8211; watching TV might not help (in fact, it is often the cause of overeating).<\/p><pre>\u00a0<\/pre><h2>3 Experiment<\/h2><p>Hunger and food cravings tend to appear in waves, rising and falling throughout the day.<\/p><p>Experimenting can help you understand your feelings.<\/p><p>For example<\/p><p>If you have no health problems, try a 24-hour fast. Don&#8217;t eat anything, but make sure you <a href=\"https:\/\/dietsabc.com\/en\/diets\/why-you-should-drink-water\/\" target=\"_blank\" rel=\"noopener\">drink enough water<\/a>.<\/p><p>Yes, you will feel hungry, and yes, you will feel like eating.<\/p><pre>\u00a0<\/pre><p>But these feelings come and go, and for many people, they can be both eye-opening and empowering. Fasting for a short time can also help you to understand your feelings and accept that hunger is manageable.<\/p><pre>\u00a0<\/pre><p>Have you wasted your time? No.<\/p><pre>\u00a0<\/pre><p>Do you collapse from fatigue? No.<\/p><pre>\u00a0<\/pre><p>Is life over? No.<\/p><pre>\u00a0<\/pre><p>Again, this is not about testing your willpower or denying yourself. The aim of the experiments is to give you a new perspective and to reduce anxiety and discomfort when you feel hungry or craving for food.<\/p><pre>\u00a0<\/pre><h2>4 Eat regularly and get fibre, protein, carbohydrates and fat at every meal<\/h2><p>Although food cravings can occur at any time of the day, overeating at night is very common.<\/p><p>It is not about the myth that, if you want to lose weight, you should not eat after 6 pm.<\/p><p>Nor is it about whether you eat a few times a day or more or whether most of the food has to be eaten in the morning or later.<\/p><p>As long as your eating habits work for you, everything is fine.<\/p><pre>\u00a0<\/pre><p>But over the years, I have noticed that clients who overeat at night often restrict their nutrient intake during the day &#8211; consciously or unconsciously.<\/p><p>For example, they may skip breakfast and eat a salad with a small amount of protein for lunch or just salad alone. They may choose healthy foods rich in fibre, protein and healthy fats for dinner, but their appetite is exaggerated. So it&#8217;s no wonder they feel hungry again at bedtime.<\/p><pre>\u00a0<\/pre><p>What you eat during the day plays a big role. It&#8217;s not so much about what you eat on a given day (exceptions are normal), but what and how you usually eat.<\/p><pre>\u00a0<\/pre><p><a href=\"https:\/\/dietsabc.com\/en\/diets\/best-fiber-sources\/\" target=\"_blank\" rel=\"noopener\">Fibre<\/a> (especially from low-calorie vegetables) helps you feel full, and <a href=\"https:\/\/dietsabc.com\/en\/diets\/best-protein-sources\/\" target=\"_blank\" rel=\"noopener\">protein<\/a> helps you stay full longer between meals.<\/p><p>This makes the intake of both these nutrients (in reasonable portions and at regular intervals) the key to regulating appetite.<\/p><pre>\u00a0<\/pre><p>Even small adjustments to your eating habits, such as adding a daily breakfast with healthy proteins and vegetables (as well as a reasonable amount of <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/carbohydrates\/\" target=\"_blank\" rel=\"noopener\">carbohydrates<\/a> and <a href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\" target=\"_blank\" rel=\"noopener\">healthy fats<\/a>), can help limit overeating after dinner.<\/p><p>In other words, if you have a huge appetite after dinner, pay attention to what you put in your mouth during the day.<\/p><pre>\u00a0<\/pre><h2>5 Enjoy your favourite products<\/h2><p>Do you like chocolate a lot? Fine, have one or a few pieces, but choose expensive, high-quality chocolate. Eat it slowly and savour every bite. Although it may seem contradictory, you will eat much less chocolate (or any other craved food) this way.<\/p><p>And &#8211; if you don&#8217;t deny yourself your favourite foods (in small doses) &#8211; the likelihood of &#8220;bingeing&#8221; will also be significantly reduced.<\/p><pre>\u00a0<\/pre><p>Or try some unconventional strategies like:<\/p><ol><li>Don&#8217;t deprive yourself of anything but on condition that the product or food has to be bought just before you eat, in a shop at least 15 minutes away from you. In most cases, you will probably decide that it is not worth the effort \ud83d\ude0a. Or by the time you arrive at the shop, the desire for the product will have passed.<\/li><\/ol><pre>\u00a0<\/pre><ol start=\"2\"><li>You can eat anything, but you have to make it yourself. If you want chips &#8211; you have to buy potatoes, slice them and cook them in the oven or air fryer. If you want a cake, you have to learn how to make it and if you want ice cream, you have to learn how to make it too &#8230;<\/li><\/ol><pre>\u00a0<\/pre><p>Sound ridiculous and impractical? Of course, it is, but both of these methods help answer the question: how hungry are you really?<\/p><p>And that&#8217;s exactly what most of humanity did until very recently, and in many places still does.<\/p><p>Another important consideration is that these strategies work much better if your kitchen, home or office desk is not full of ready-to-eat treats.<\/p><p>Because if the food is in your house or property, you or someone you love will eventually eat it.<\/p><pre>\u00a0<\/pre><h2>Junk food alternatives<\/h2><p>Healthy snacks are available everywhere, from fresh carrots to <a href=\"https:\/\/dietsabc.com\/en\/receptes\/?cooked_search_s=Sald%C4%93jums&amp;cooked_browse_sort_by=date_desc\" target=\"_blank\" rel=\"noopener\">healthy ice cream<\/a>.<\/p><pre>\u00a0<\/pre><p>But there are some rules to keep in mind:<\/p><ul><li>Firstly, replacing unhealthy food with something healthier should not be your only strategy. There is evidence to show that when people always consciously choose a &#8220;healthy substitute&#8221;, they still often overeat.<\/li><\/ul><pre>\u00a0<\/pre><p>So, to be helpful rather than harmful, junk food alternatives need to be used in combination with other strategies, such as those mentioned in this article. Otherwise, you will simply continue to satisfy your craving with another type of food.<\/p><pre>\u00a0<\/pre><ul><li>Secondly, not all healthy alternatives are actually healthy. If a product label says &#8220;Organic&#8221;, &#8220;Gluten Free&#8221;, &#8220;Low Calorie&#8221;, &#8220;Protein&#8221;, etc., this does not necessarily mean that the product is low in added sugar, salt, or hydrogenated fats &#8230;<\/li><\/ul><pre>\u00a0<\/pre><p>Many &#8220;healthy&#8221; foods are made with a combination of <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/emotional-eating-or-why-we-regularly-overeat\/\" target=\"_blank\" rel=\"noopener\">sugar, fat and salt, or other brain-pleasing ingredients<\/a> and are prepared in such a way that they are easy to eat (read: easy to eat a lot of). Of course, these products might be slightly better choices than junk food. But they are unlikely to help you avoid overeating.<\/p><pre>\u00a0<\/pre><p>Therefore.<\/p><p>Choose wisely. Healthy products can help change your taste buds &#8211; for example, if you get used to eating homemade ice cream, you might start craving it instead of shop-bought.<\/p><p>Then, when you crave something sweet, you might choose fresh fruit over shop-bought sweets. If that happens, so what &#8211; craving fruit is not too much of a problem in most cases.<\/p><pre>\u00a0<\/pre><p>For these reasons, when choosing junk food alternatives &#8211; choose foods made from whole grains or whole fruit, vegetables, berries, etc. Meals that you can prepare at home and that are low in calories.<\/p><pre>\u00a0<\/pre><p>Eat regularly, eat balanced and stay healthy!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-10b84d1c elementor-widget elementor-widget-toggle\" data-id=\"10b84d1c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2801\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-2801\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2801\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-2801\"><p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0890856718319816\" target=\"_blank\" rel=\"noopener\">Hypothalamic Networks in Adolescents With Excess Weight: Stress-Related Connectivity and Associations With Emotional Eating<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7663318\/\" target=\"_blank\" rel=\"noopener\">Emotional eating in healthy individuals and patients with an eating disorder: evidence from psychometric, experimental and naturalistic studies<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5918520\/\" target=\"_blank\" rel=\"noopener\">Causes of Emotional Eating and Matched Treatment of Obesity<\/a><\/p><p><a href=\"https:\/\/www.eatright.org\/health\/health-conditions\/eating-disorders\/what-is-disordered-eating\" target=\"_blank\" rel=\"noopener\">What Is Disordered Eating?<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9364481\/\" target=\"_blank\" rel=\"noopener\">Dopamine systems and biological rhythms<\/a><\/p><p><a href=\"https:\/\/www.cell.com\/cell-metabolism\/fulltext\/S1550-4131(18)30743-5\" target=\"_blank\" rel=\"noopener\">Food Intake Recruits Orosensory and Post-ingestive Dopaminergic Circuits to Affect Eating Desire in Humans<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3124340\/\" target=\"_blank\" rel=\"noopener\">Reward, dopamine and the control of food intake: implications for obesity<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/topics\/neuroscience\/serotonin-release\" target=\"_blank\" rel=\"noopener\">Serotonin Release<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27296500\/\" target=\"_blank\" rel=\"noopener\">The Neurobiology of &#8220;Food Addiction&#8221; and Its Implications for Obesity Treatment and Policy<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3667220\/\" target=\"_blank\" rel=\"noopener\">Contextual Influences on Eating Behaviors: Heuristic Processing and Dietary Choices<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4772027\/\" target=\"_blank\" rel=\"noopener\">Effects of Dietary Protein Source and Quantity during Weight Loss on Appetite, Energy Expenditure, and Cardio-Metabolic Responses<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5288891\/\" target=\"_blank\" rel=\"noopener\">Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-aac0fa0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"aac0fa0\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-7604d4e\" data-id=\"7604d4e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3590b5d elementor-widget elementor-widget-image\" data-id=\"3590b5d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"439\" height=\"291\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png\" class=\"attachment-large size-large wp-image-25400\" alt=\"Green envelope with heart\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png 439w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-300x199.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-18x12.png 18w\" sizes=\"(max-width: 439px) 100vw, 439px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-d6c6192\" data-id=\"d6c6192\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-56b6ab6 elementor-widget elementor-widget-text-editor\" data-id=\"56b6ab6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Help to maintain this site, create interesting articles and delicious low-calorie recipes!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7f7413f elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"7f7413f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#elementor-action%3Aaction%3Dpopup%3Aopen%26settings%3DeyJpZCI6IjI1NDI1IiwidG9nZ2xlIjpmYWxzZX0%3D\" target=\"_blank\" rel=\"nofollow\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span 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50.3 96.1 4.7 2.2 7.2 1.2 8.3-3.3.8-3.4 5-20.3 6.9-28.1.6-2.5.3-4.7-1.7-7.1-10.1-12.5-18.3-35.3-18.3-56.6 0-54.7 41.4-107.6 112-107.6 60.9 0 103.6 41.5 103.6 100.9 0 67.1-33.9 113.6-78 113.6-24.3 0-42.6-20.1-36.7-44.8 7-29.5 20.5-61.3 20.5-82.6 0-19-10.2-34.9-31.4-34.9-24.9 0-44.9 25.7-44.9 60.2 0 22 7.4 36.8 7.4 36.8s-24.5 103.8-29 123.2c-5 21.4-3 51.6-.9 71.2C65.4 450.9 0 361.1 0 256 0 119 111 8 248 8s248 111 248 248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 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0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">The formula for healthy living and happiness<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-to-find-time-for-cooking-and-exercise\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">How to find time for cooking and exercise?<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 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data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-4669 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-partikas-produkti tag-cukura-nozime-uztura tag-cukuru-veidi tag-dietas tag-oglhidrati tag-tievesana tag-uztura-plans\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/should-i-give-up-sugar-when-losing-weight\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"238\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/03\/Cukura-kaitigums-vai-ne-238x300.jpg\" class=\"attachment-medium size-medium wp-image-4666\" alt=\"Sugar - or lose weight when giving up sugar\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/03\/Cukura-kaitigums-vai-ne-238x300.jpg 238w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/03\/Cukura-kaitigums-vai-ne.jpg 294w\" sizes=\"(max-width: 238px) 100vw, 238px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/should-i-give-up-sugar-when-losing-weight\/\">\n\t\t\t\tDoes Sugar Ruin Weight Loss? Here is what the Science Says\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>I often encounter the stereotype: \"Sugar is dangerous; you must cut it out entirely \u2013 especially if you want to get lean!\" But what is the actual role of sugar in our diet and weight loss?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/should-i-give-up-sugar-when-losing-weight\/\" aria-label=\"Read more about Vai cukurs trauc\u0113 tiev\u0113t? Ko par to saka p\u0113t\u012bjumi?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-23301 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-pareizs-uzturs tag-alkohols-un-veseliba tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/alcohol-and-health\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Alkohols-un-Veseliba_2-256x300.jpg\" class=\"attachment-medium size-medium wp-image-23302\" alt=\"Alcohol and Health\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Alkohols-un-Veseliba_2-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Alkohols-un-Veseliba_2-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Alkohols-un-Veseliba_2.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/alcohol-and-health\/\">\n\t\t\t\tAlcohol and Health\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Gin and tonic after work. A glass of wine with lunch or dinner. A couple of beers at the weekend. Is that a problem? Can drinking alcohol have a negative impact on your health and physical performance?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/alcohol-and-health\/\" aria-label=\"Read more about Alkohols un Vesel\u012bba\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-24930 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-dazadi tag-matu-veseliba tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-does-diet-affect-hair-health-diets-menus-recipes-diets-abc\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Ka-uzturs-ietekme-matu-veselibu-256x300.jpg\" class=\"attachment-medium size-medium wp-image-24931\" alt=\"How does diet affect hair health\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Ka-uzturs-ietekme-matu-veselibu-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Ka-uzturs-ietekme-matu-veselibu-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Ka-uzturs-ietekme-matu-veselibu.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-does-diet-affect-hair-health-diets-menus-recipes-diets-abc\/\">\n\t\t\t\tHow does diet affect hair health?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Why do some people have thick and beautiful hair even as they age, while others have dry, thin and brittle hair? Why does hair fall out? What can we do to improve hair health? <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-does-diet-affect-hair-health-diets-menus-recipes-diets-abc\/\" aria-label=\"Read more about K\u0101 uzturs ietekm\u0113 matu vesel\u012bbu?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-20485 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas tag-dietas tag-pareizs-uzturs tag-tira-esana tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/clean-eating\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/02\/Clean-eating-256x300.jpg\" class=\"attachment-medium size-medium wp-image-20486\" alt=\"Clean eating\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/02\/Clean-eating-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/02\/Clean-eating-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/02\/Clean-eating.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/clean-eating\/\">\n\t\t\t\tClean eating\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What is clean eating? Is it another fashionable diet or can it really help normalize weight and improve our health and well-being?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/clean-eating\/\" aria-label=\"Read more about T\u012br\u0101 \u0113\u0161ana\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>How to overcome the desire for food during stress and emotional experiences? How to take back control and develop a healthy relationship with food.<\/p>","protected":false},"author":25,"featured_media":22658,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87,112],"tags":[175],"class_list":["post-22656","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-svara-samazinasana","category-veseligs-uzturs","tag-emocionala-esana"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/22656","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=22656"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/22656\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/22658"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=22656"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=22656"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=22656"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}