If you are like me, learning to curb emotional eating while on Keto has been my biggest obstacle.
Truthfully, If I told you emotional eating wasn’t the source of my obesity years ago I’d be lying.
Generationally, food is commonly used to suppress feelings of loneliness, boredom, stress, anxiety and is most commonly used as a reward. So, what’s wrong with this? Linking food to our emotional state is what leads us to a roller-coaster ride of emotions from elation to guilt. Coping with stressors through food is a vicious cycle that becomes even harder to break when you make an attempt to restrict unhealthy foods – it can almost feel like trying to quit smoking.
What’s the solution?
I don’t pretend to have all of the answers, but I do know that moving into a Keto lifestyle has been both complicated and very rewarding.
Ways to Curb Emotional Eating on Keto
Notice what your triggers are.
This can be a tough one, and I found keeping a personal journal helpful. When I would reach for those Oreo’s or Dr. Pepper I would document what I was doing, feeling, thinking etc. Maybe it coincides with a certain time of day, like right when you get home from work or while you lay in your bed at night. Once you notice those triggers, it’s time to move into what you are going to do about them. Try interrupting the pattern by going for a walk, make this a part of your routine even. Drink a glass of water, replace the chips with a healthy alternative like celery or cheese crisps! Once you begin to feel better about the choices you are making it will be easier to stay on the good choice bandwagon!
Get rid of what tempts you.
I can’t stress this enough, but if you don’t have access to unhealthy foods, it makes the choices so much easier. It can feel like you’re throwing money away by purging your cupboards and fridge, but think about all the money you have thrown away to attend doctors, take tests, and deal with chronic illness! When it comes to your health, tough choices need to be made.
Get enough sleep.
Adequate sleep is the key to remaining on top of your moods and your health in general. Not getting enough sleep increases your cortisol levels (stress hormone) and prevents weight loss, it further disrupts your sleep, reduces your energy, and can lead to reaching for starchy or sugary foods. Having a routine for bedtime may sound almost childish, but taking time to unwind with a book or a bath before bed may be exactly what you need in the way of self care. If you’re like me, I often overthink when I lay in bed so making a list for the next days tasks has been super helpful! I keep it on my night table, this way I can rest my mind and sleep a little more peacefully.
Choosing a Keto life is a giant step in the right direction and emotional eating can look different for many of us. If you have identified ways you emotionally eat, share what works for you!
Talk Soon,
Amy XO
p.s. Make sure you’ve downloaded my Keto Guide to help YOU get started (or restart) on your Keto Journey
My big issue is emotional eating with the good food. I can easily now get rid of the bad foods, my place is cleared of all junk and tempting items, but I like having and extra of the chicken, chop, etc. That is the issue with me it seems, but slowly getting back on track of it all after this last year. The being alone was the big issue for me.
Excellent! Ty
Same here. Just had too many burgers for July 4th and then Keto ice cream.
This is my biggest struggle. Thank you for help during this journey 🙂
This is so true! I feel that when I’m tired, I walk around all day just snacking when I’m not even hungry! Thank you for the reminder of getting rid of what tempts me! Once it’s gone it’s easier not to crave it.
Thanks for all of your dedication and help in the keto community ❤️
I always remember what you have said.”You did not find answers at the bottom of the ice cream container”
It makes me think about why I am eating.
Amy triggers are Eating while socializing away from home. I also have to purge my home of non keto type foods. Thank you for all your help.
Great tips on what to do when those munchies hit. I have cleared out the junk, but I still need to watch those cheese & nuts.
Thank you Amy for caring ❤💕
Thank you so much for this blog
Is so hard to get back in track sometimes
I always in so much pain, I never get enough sleep which triggers over eating
My big one for temptation is ice cream! Thank goodness I found Halo Top Keto ice cream. It’s a tray and in moderation only.
Keto has also helped with my depression and anxiety to the point I’m off my meds as well and feeling awesome!!
If I don’t have enough sleep or electrolytes my body lets me know!! Keto on!!!
I totally can relate to this post. I have a lot going on emotionally it’s not necessarily all bad but it keeps me on a roller coaster of feelings I have tried and tried sticking to keto and I always end up allowing the emotional problems turning into me giving up. I am thankful for this series as I am gonna try to take your tips and take my life back.
This is a huge obstacle for me in addition to the fact that I barely get any sleep lately. I find I’m averaging 3-5 hours per night and am thoroughly exhausted. I find I have no hunger during the day and it is only at night. I am going to replace all the garbage with healthy snacks and foods .
Very helpful information as always.
I don’t emotionally eat. I tend to not eat and I’ve been working on that one.
Sleep is always a rough spot I y world so going to give your tips a shot!!!
(Got nothing to lose but weight lol)
Thanks for all that you do!
Thank you Amy! My big trigger is stress. Sometimes I’m really good about substituting healthy options.
Thank you for all your insight and motivation.
I agree
Thanks Amy for all the great tips! I always look forward to these blogs!
Thank you Amy for always taking the time out to reach out to all of us who are trying to live a healthier and better lifestyle
Emotional eating is the hardest! Great blog!! I would love your next blog to be on portion control! My two devils!!
Thank you for this blog! The struggle is so real and emotional eating has plagued me for years. I am trying to summon up my more health conscience mind!!
Thank you… all good information, just struggling right now to reign it all in. My husband and I are thinking about getting a keto meal plan delivered to help us. Are there any you recommend?
Thanks for your always positive information.
I am such an emotional eater.😞fully keto but still eating for the wrong reasons.😞 Gotta get it together.
I try to keep my meal choices very basic. Normally the same meals each week. Otherwise I tell myself I can have this or that and it doesn’t work. As an example I will have 2 deviled eggs for breakfast and every other week will have 2 fried eggs with a pancake. No lunch but since I’m an insulin diabetic I check my blood sugar around 2:30. If I’m too low than I have a can of sardines and something with some carbs. Supper is a salad and/or veggies & meat. Try to always have a variety of veggies on hand. If I watch a recorded show after dinner than I want to piece on something so will eat some pumpkin seeds with shells on them. Taking off the shells helps me.
Thank you
This puts so much into perspective! Thanks Amy!
Amy, I have had you on my mind… & Heart, since you took that short break. I do not comment often, but that blog about comments made to you or about you broke my heart!! I’m probably double you age, just want to say, you motivate & educate me all the time! This blog… So me, I eat my feelings, thank you for this!!!
Thank you for sharing Amy. I appreciate you taking the time to share the information, I found it to be very helpful. Blessings
Thanks Amy, I needed to hear this today!
I am working so hard on my sleep, or lack thereof. Stress is my biggest problem but I also eat when I’m happy, anxious, excited, bored, etc etc. I can never turn down chocolate; it almost makes me panic when there is none in the house. If I have a Hershey bar hidden in the back of the freezer I feel more calm. Isn’t that insane?? I probably need therapy or a lobotomy. If I were to have my mouth wired shut I would just drink chocolate malts thru a straw, with extra malt and a BIG splash of Hershey’s syrup. I have a very serious addiction; I wish it were an addiction to sleep and not sugar. 🙁 Thank you for your encouragement. I just love you. 🙂
My triggers are very few since I started intermittent fasting. I fast
18 -20 hrs a day.i eat 2 meals a day.if I have any treats or snacks I eat it at the end of my meal.if I do have any thing it will be electrolytes drink with mct oil in it or bone broth..I have lost 45 lbs now.i feel like I’ve taken control of what I eat.
This was PERFECT timing. I l iterally just had a “emotional binge” and I’m feeling it, and not in a good way. so, I did some cupboard/fridge/freezer cleaning, and starting a fast tomorrow.
thanks for all the knowledge you send our way!!
Food was never an issue with me. Four pregnancies & never gained a pound. Then Thyroid issues crept up and I packed on 40 pounds in no time. When the Dr told me I had Hashimoto’s I realized I was now eating just to be eating, figuring I was destined to always be overweight because of my thyroid. I used it as my “excuse” for everything. So I began the cycle of emotional eating. Always finding an excuse to celebrate, deny or just plain eat something, anything, for no reason at all. Having done Keto for almost a year, I’m 20 or so lbs from my goal. Now I only use food for fuel & not for comfort.
My biggest trigger is pain especially when I have flairs.not having bad options around is great but when living with someone else not always possible 😞sleep well that’s another demon for me ,been reaching out for medical help on this one as nothing works anymore ie ;melatonin,soothing music,the fan lol uhh but as always I keep pushing on 💜
I am an emotional eater for many moods and situations. Sometimes I’m thinking the right things but still grabbing for or choosing the wrong things.
I also have the issue of “quick and easy” eats/meals. I can prep some stuff ahead of time but then if I forget to grab it for work then I don’t have anything to eat. And go for what is available and it’s never kept friendly.
Sleep is such a big one for me. I’ve been an insomniac for years and definitely struggle with my moods because of it. Instead of snacking at night now, I get on my spin bike and do a quick 15 min ride till the urge passes.
Thank you 😊
Thank you 😊 this really helps‼️
Unfortunately this was me tonight (before I read the blog.) 😪. I know my trigger, but I haven’t learned to overcome it yet. I needed this post. Thanks, Amy!
My biggest trigger is the night. I am not sure why but that is when I tend to chuck it all out the window and just go for whatever is in front of me. Then it is usually a boomerang between sweet and savory … back and forth whether I am full or not. I try very hard to keep myself occupied once the sun has set. To re direct my mind and focus on something else until I go to sleep when that happens. Thank you so much for all your help in both the blog and the FB group. I have learned a lot
Thank you so much for this! My biggest problem is emotional eating.
My biggest issue is Getting enough sleep. I had spine surgery and needed up with damage nerves. I eat very basic Keto meals (healthy good food)
My biggest issue is Getting enough sleep
Thank you for this. I really noticed my triggers while working at home during the pandemic. I would munch on chips when trying to sort through a work issue. I was a munchie machine. 😂
Hi Amy, I really appreciate your insight. You are always so spot on. I am on day 2 of the kickstart, again, and feeling really good. I have been working on figuring out why I overeat and feel that I am making some progress. Food is love and comfort for me so I am finding some new ways to find that comfort in my life. I am looking forward to getting back to the keto way of eating and getting myself healthy again.
Emotional eating is my biggest struggle. So thankful for this blog! Knowing my triggers and keeping the unhealthy choices out of reach are definitely key points.
Thanks for these blogs! I just need to get my act together and realize the stress will never go away.
I struggle with cooking for two when the other person is questions why the fried food want do.
I find myself emotional eating all the time. My emotions are all over the place. I’m so disappointed in myself because I was doing so well on keto. Thank you for what you do. You make me know I can do this.
Thank you Amy for always taking the time out to reach out to all of us who are trying to live a healthier and better lifestyle
OMGosh, Amy! This is so me. I struggle with eating when I’m bored. I quit smoking about a year ago and have since struggled with what to do with my hands. Eating seems to win at times. These tips are very help!!
Thanks again Amy for your help 👍
Thank you Amy! This is just what I needed to hear today. I’m struggling to get back on track and I just need to change up some routines and get back to journaling which always helped me before with the stress eating.
I’ve definitely struggled in this area for years. Now at 50, I’m facing added struggles with health due to not taking care of myself. My husband made a revelatory comment the other day. He said, “ya know, taking care of yourself is a way of showing me you live me as well as honoring God, the one who created you” 💡 Wow!
Perhaps changing my way thinking about food in general. Isn’t it selfish of my to “escape” whatever by eating. Besides food is supposed to be fuel to make the body function, not for my enjoyment. I simply can not believe “everything in moderation” anymore.
I still have breath in my lungs and it is a new day to keep trying!😘
** that was supposed say LOVE me not live.
Sorry🤯
** that was supposed say LOVE me not live.
Sorry🤯
Thanks so much for these tips, Amy! I’ve always struggled with emotional eating, but not having access to the nasty stuff I used to have in my cupboards has helped. It also greatly helps to keep myself busy so I’m not constantly thinking about what I can eat next (even if it is Keto!).
OH Boy, can I relate I struggle with eating when I’m bored or haven’t slept well the night before. Thank you for your tips. You are so very helpful with my journey
Thank you. I find I am not very hungry on Keto but when I am hungry…boyee…better be something I can grab immediately. Emotional eating is definitely a problem – boredom, lonely…. hot weather.
My biggest issues are with stress and severe anxiety. I usually do excellent during the day but the evening that’s when I’m looking for something sweet and I’ve tried so many keto friendly things but the problem is the portions are so small and then I eat too many or too much. It’s gotten to the point where I can’t even have them in the house now because I can’t control the portions so if they’re not here I don’t blow it. I tried so many times but I seriously can’t control it.
Getting enough sleep is my problem. I Keep hoping this lifestyle will help with the sleep deprived nights.
I’m a stress or tired eater. I notice it now and try to stop the trigger or choose something healthy.
I am definitely an emotional eater! Stress is the trigger for sure. I got back into keto 3 weeks ago and have been doing great. This morning I received a call that my daughter was in ambulance on her way to the hospital. After all was said and done I had tore into a bunch of carbs. I learned so much from today!
*my daughter is now home and doing much better.
I am an emotional eater as well. I am learning to drink water and go for a walk when I get home from work instead of grabbing something to eat. Thanks for your tips Amy! I am enjoying the blog!