Stress and your weight

So, why do we choose the unhealthiest foods at the least hint of a stressful situation? During stress, higher levels of a stress hormone, called glucocorticoids, are secreted. Increased glucocorticoids along with consumption of comfort foods, in turn,stimulate a reorganization of energy stores from the periphery of your body to the center, hence increasing abdominal fat deposits during stress. It is thought that increased abdominal fat suppresses the influence of stress on our emotional behavior by decreasing glucocorticoid levels, perhaps dulling our response to a particular stressor (3). Alternatively, some comfort foods such as chocolate may stimulate the release of mood-enhancing opiates, thereby inducing a feeling of satisfaction. Finally, eating comfort foods may just be a small distraction, creating a sort of reprieve from the stressor.

Stress is a daily part of life for most people. How is a person expected to stick to any dieting regimen when faced with daily stressors? One answer is to plan ahead. Anticipating stressful situations and providing coping mechanisms is one way to ensure that you adhere to the Plateau Proof Diet. For example, bringing snacks that are listed in the appropriate green tables to work, a typical stress-inducing environment, is just one way to combat emotional eating. As with meal planning, snack planning is essential to stay within the Plateau Proof Diet program. A snack of American or Cheddar cheese (Green CP) with wheat crackers (Yellow CP) or peanut butter (Green CP) and celery (Yellow CP) is appropriate when you are in the CP rotation. However, in the FP rotation, American/Cheddar cheese, wheat crackers, and peanut butter are not suitable choices. Alternatively, both celery and broccoli (Yellow CP/Green FP) are feasible snack choices no matter the rotation.

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In addition to planning ahead for potentially stress-inducing situations, tea has long been hailed for containing components that promote relaxation as well as other beneficial properties. For example, green tea ( Camella sinensis ), a popular Asian tea, just recently gaining immense popularity in the west, contains L-theanine an amino acid that when consumed has anti-anxiety properties (6). Also, chamomile tea, another tea that has long been used for reducing stress, decreases stress hormone production during stress (7).

Additionally, some foods provide components that combat certain side effects resulting from stress and anxiety such as lowered immune responsiveness as well as higher blood pressure. For example, vegetables such as tomato and green pepper are high in Vitamin C, an immunological booster. During stress, the high level of stress hormones represses the immune system. A recent study suggests that eating Gazpacho, a cold soup containing tomatoes, cucumbers, green peppers, onions, garlic, and olive oil, increases serum Vitamin C while decreasing stress molecules associated with vascular disease (4). Furthermore, increasing consumption of fruits and vegetables also decreases blood pressure (5). However, consulting the CP and FP tables is always essential to staying within the Plateau-Proof Diet.

Along with planning ahead and making smart food choices, both meditation and regular exercise enable our minds and bodies to cope with stressful situations in a more healthy way. Furthermore, meditation and regular exercise both decrease your blood pressure as well as increase your confidence, enabling you to combat emotional eating successfully.

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Posted in Mental Health Post Date 10/02/2025