By Liz Eastwood, Certified Nutrition Consultant

Have you ever said something to yourself like:

●"I just have to have something sweet now, I don't why."

●"Why did I eat so much again?"

●"I can't stay on a diet, what's wrong with me?"

I'd like to explain whyit's probably not your fault, and share a few things you can do to prevent the biological causes of all this.

It makes me sad to see people scolding their "willpower" and thinking badly of themselves when they have cravings or overeat.I used to do that too, so I know how it is.

When we get stuck in this defeated view of ourselves, our evolutionarily designed healthy instincts about eating and food disappear. Our relationship with food and ourselves becomes a battleground.

It doesn't have to be like that. I went from being a chubby binge-eater in my early 20s to a normal-weight person who never diets and has no workout routine.Twenty years later I'm still a normal-weight person who never diets and has no workout routine. (Now, I'm not proud of not having an exercise routine. I'm just trying to make a point here.) Hard to believe, I know. But check out Kat James' excellent book The Truth About Beauty for a story very similar to mine.

What I need to make clear is: I couldn't have done it without removing common biological setups for craving and overeating.It took time. It involved experimenting as I learned to hear and trust my body's natural instincts for health.

You're probably going to ask me: "Isn't overeating and craving triggered by stress or sheer joy of food?"

Those things contribute, yes, but once you get the biological underpinnings of overeating and cravings out of the way, you can deal with stress more easily. You'll be surprised. You can dive into the joy of food with full attention to the yummy-ness of every bite rather than zoning out with TV or computer while eating. You become satisfied at precisely the right moment. Your body lets you know. 

Your body has a vested interested in your pleasure and your health. It can guide you to it naturally if you are willing. Trouble is, you simply can't hear your body's healthy messages until you solve the biological problems I'm about to tell you about.  

If you experience ravenous overeating

Research shows that even non-dieters and lab animals who are forced to go too long without eating will overeat . Bingers typically eat very little outside of binges, and then become overwhelmingly hungry, which leads to the binge.

Here's why: A blood sugar dip essentially turns off a rational switch in your brain-temporarily--and compels you to scarf down as much as you can as soon as possible.

Many people don't realize that proteins, fats, and fiber are all important for stabilizing blood sugar. To eliminate the biological cause, focus on blood sugar balancing rather than dieting.

 Try to make each meal and snack include all of these sources:

1.     Protein source (eg, eggs, meats, fish, seafoods, dairy, legumes, nuts)

2.     Natural fat source (eg, avocado, butter, olive oil, coconut oil, cheese, nuts --the more organic, the better)

3.     Small amout of carbohydrate source (eg, legumes, whole-grain rices, breads, tortillas, potatoes)

4.     Fiber source (eg, vegetables, beans, avocados, fruit, whole-grains) 

Try not to go 4 waking hours without a meal or snack.

If you do become "starving" or "beyond hunger," your blood sugar is low and you should eat protein as soon as possible. Protein triggers a hormone that reverses the "out of control" biological response to low blood sugar. What is happening to you is a natural biological response, so realize it's not a personal flaw or weakness making you do this.

If you crave sweets or refined carbs (bread, pastries)

Your body sends craving signals when it senses nutrients are lacking. Your blood sugar is a big part of your craving chemistry, but there's even more going on. 

Neuropeptide Y is a natural biochemical released when you don't eat enough carbohydrates. It makes you crave carbohydrates! 

Why would your body do this? Because carbs are the best and quickest brain fuel available, and carbs are needed for the synthesis of your feel-good brain chemical serotonin.

Serotonin is one of your biochemicals that work to keep anxiety, depression, and stress levels in check. It'simportantfor preventing craving and bingeing because anxiety and depression are common triggers for overeating, as are high stress hormone levels.

To prevent carb attacks (cravings for sweet and/or starchy foods):

• Eat some carbohydrates and protein with each meal or snack. Vegetables alone do not do the trick here--you need to include a small amount of whole grains, legumes, or potatoes. And, you need some protein because it contains trypophan, the precursor to serotonin. All feel-good brain chemicals are created from amino acids, so protein is essential. In one study, bulimics who were deprived of tryptophan binged an average of 900 calories more per day.
• Get at least 8 hours of sleep per night. The big secret is that even mild sleep deprivation has big biochemical influence on craving and compulsive overeating! Lack of sleep throws off brain chemistry by turning off satiety signals and raising hunger-stimulating chemicals. It especially makes you overeat carbohydrates

• Consider the extra support of nutrients needed to synthesize "happy" brain chemicals like serotonin. Specifically, B-complex vitamins, magnesium, and vitamin C

• If you have weak digestion, consider taking digestive enzymes before meals.People with weak digestion often find that their taste in food becomes more wholesome, and refined-food cravings subside, once they start taking digestive enzymes. This is because their body is better assimilating the nutrients.

Liz Eastwood, CNC, Bsc, attended a two-year holisitic nutrition certification program Bauman College in California. She holds a Bachelor of Science degree in Psychology, with a minor in English.She has worked as a nutritional wellness counselor in San Francisco, California.Liz is not currently taking clients as she has transitioned to being a full-time writer and blogger.

While she has a book about nutrition instincts on the back burner, she's currently is working on a cat-related book and  blog. If you have cats, subscribing to her free Natural Cat Care Blog newsletter is a great way to stay in touch and be notified of any upcoming books about humans, cats, or both!