The only thing that helps me is to eat small portions throughout the day. This way I do not have just 3 meals and, for me, it is easier to keep this under control. Wishing you the best. God bless you.
This is just a thought, something I have experiance in my personal life. I have stopped eating carbs/sugar in the morning. I only eat protiens/fats. (usually bacon and eggs type thing) The reason why, is that I found myself responding physically later- carbs/sugar are a huge biological binge trigger for me because you will have an increase in hunger and appetite a fews hours after eating them. So when I start the day with protien/fat, I still get the energy I need, but I don't get the mid-day "carb panic" that I used to feel. Does that makes sence? My appetite and food cravings are a LOT more stable/manageable after starting this. Just my personal experiance. Its helps some times to have some insight to how certain foods affect us biologically as well.
I think since I eat virtually the same things at breakfast... (I eat clean/healthy) AND it is satisfying/fufilling so I don't crave anything... I don't think about overeating. its the routine that works i think...
I generally have egg whites with oatmeal, fruit + yoghurt and cereal, etc.. and I also work out in the a.m. so its all sort of a healthy start and I genuinely like the food.
I'm usually in a rush when i eat breakfast -- getting ready for work and the kids to school ironically!
By lunch time (if even i have a mid-a.m. snack) i generally want something BAD.. :( but often I'll try for sandwich and salads.. which are ok.
but THEN by 3 p.m. i just CRAVE sugars ... and often there's food lingering in the office FORCING me to eat it..
so then before i pick up the kids for school i often b/p and then after they go to bed i do it again sometimes..
Everyone is different. Our bodies crave different foods and metabolize food differently, BUT for me I eat 5-6 mini meals, so I never get too hungry which can cause a binge. I eat at 6:30 AM, 9:30 AM, 12 Noon, 3PM, and 6:30 PM. I have played around with my diet a million times trying to figure out what works for me, what will keep me satisfied without causing cravings later. This plan works best for me and my daily schedule.
I make sure I eat protein at every meal, espcially since I need proper fuel for my workouts. If I eat a carb-only meal, it wont satisfy me. I also include healthy fats in at least 3 of my meals. (flax seeds, avocado, walnuts, olive oil, etc).
I try to listen to my body as much as possible. What I have found is that if I am held up in a work meeting and can't eat lunch until 1:30, instead of Noon, I will have cravings after lunch-- this is something that's out of my control. Also, I try as much as possible to pack lunches and snacks and carry a cooler everywhere!!!!
It gets annoying sometimes. I wish I could just eat "normally" and not have to always plan all of my meals. BUT for right now, whatever will help decrease the chance of a binge--- I will do!!!!!
So far so good. BUT you need to find what works for YOU. I've tried everything and finally have found something that works for me and satisfies me.
i can completely empathize with this.
i guess its beause it is a really balanced meal and that early in the morning you dont really have cravings etc..
try copying this nutiriton of your breakfast, or have it slightly similar is same bowl, plate whatever..
so it has similarities and feels safer..
i'd be happy eating breakfast 3 meals a day! :L
all the best xx