Dr. Andrei Martushev-Boklad identifies the main causes of overeating as: insufficient fluid intake, eating foods that stimulate insulin secretion, and not chewing food properly
He says: “A person overeats when they do not feel full and consume a larger quantity than the optimal amount. This usually happens as a result of several factors, the most prominent of which is a lack of fluids, especially water. In this case, the brain sends a stronger hunger signal. The amount of water a person needs can be calculated based on the equation 30 ml per kilogram of body weight. This is equivalent to an average of about 1.5 to 2 liters per day.”
The second reason for overeating is choosing foods that excessively stimulate insulin secretion, which in turn suppresses the satiety signal. These foods primarily include sweets, fruits, and starchy foods such as pastries, pasta, potatoes, and others. Therefore, to maintain good health, one should choose whole foods that promote a feeling of fullness for an extended period.
The third reason, according to him, is the person's state while eating. If a person eats too quickly and does not chew their food properly, the brain will not have enough time to process the food correctly, and will only register the food after the stomach is full.
He says: "To avoid overeating, it is advisable to drink a glass of warm water before eating, focus on foods that promote a feeling of fullness (such as a dish rich in protein and fat with vegetables), and chew food well - for example, 30 times for each bite. In this way, a person will not overeat."
