What happens if you binge eat once

Even as little as 24 hours of overfeeding can have some negative consequences for our health, including elevating blood sugar concentrations.

In our latest study , we wanted to understand how much humans can eat when they push past the point of fullness. We also wanted to know what effect this has on the body, by measuring how overeating affects metabolism in the hours after the meal. We looked at a group of 14 healthy men between 22 and 37 years old. In one trial, we asked them to eat as much pizza as they could until they felt full. They ate roughly 1, calories on average — just under one large pizza. On a separate day, we then asked them to eat until they couldn't anymore, going beyond the normal feeling of fullness.

Remarkably, they managed to eat almost double — around 3, calories on average, though some were able to eat the equivalent of nearly two and a half large pizzas 4, calories. Blood samples were taken at regular intervals for four hours after the beginning of the meal to see how the body was coping. Surprisingly, despite eating twice as much food, there was only a small increase in blood sugar and blood fat levels. Being able to keep blood sugar and fat in a normal range indicates how healthy a person's metabolism is.

It can also show the risk for developing diseases , including type 2 diabetes or cardiovascular disease. In these physically active and healthy people, the body is able to control the sugar and fat in the blood after a big meal by working a bit harder than usual to control metabolism.

A healthy, balanced body composition requires a balance in the intake of both micro and macronutrients. When we overeat, we expose ourselves to the risk of various diseases due to excess body fat and changes in our hormones. Every meal you eat — regardless of macronutrient composition — triggers dopamine release. Dopamine is a feel-good chemical associated with feelings of happiness and reward. However, meals higher in fat and sugar tend to trigger larger releases of the hormone.

When you overeat, especially those kinds of foods, you probably tend to feel fantastic… at first. When the rush of a binge wears off, most people experience an overwhelming and uncomfortable fullness, accompanied by a side of guilt or shame. In addition to those unfavorable emotional effects, some pretty unfavorable things are going on inside your body, too. First, binge eating is usually characterized by fast and uncontrolled eating, which can be detrimental to your metabolism and your heart health.

This uncontrolled food intake is associated with obesity and future susceptibility to metabolic syndrome , a condition that often leads to cardiovascular disease. Second, with binge eating, your pancreas goes into overdrive, releasing larger-than-normal amounts of insulin.

This can lead to insulin resistance which, in the long-term, can be harmful to your metabolism. After a binge, your system is overloaded with a rush of calories, sugar, and fat.

In addition to causing hormone and energy levels to fluctuate, this significant excess of calories promotes fat storage, inflammation, and digestive discomfort think bloating and constipation.

Cyclic binging results in hard-to-reverse changes to metabolism. Dopamine becomes down-regulated, meaning you need more food to feel the same amount of pleasure as, say, a few months ago.

Changes in leptin levels promote further fat storage. Your gastric capacity can increase , which means you may need more food to feel full. Additionally, you can disrupt your circadian rhythm and induce depression: two factors that make it a lot easier to want to stay in bed all day, avoid exercise, and eat even more junk food. You can probably gather how all of these consequences combined can drastically alter your body composition for the worse.

If prolonged, cyclic overeating can cause negative changes to body composition such as increased fat mass- this leads to an increased risk for the development of long-term health and disease risks. This type of selective diet is a feasible weight-loss method in the short-term because such a controlled program of calorie intake makes it easier to prevent overeating. The problem is that extreme restriction is not sustainable.

Many people use food as an emotional crutch, overeating when they have high-stress levels, are bored, sad, or excessively tired. Our brains and bodies are already conditioned to crave addictive foods. When we want to get our minds off of something, cravings can become overpowering. Overcoming food addiction comes with physical health benefits in addition to an improved mental health state, namely reduced risk to diseases and improved body composition.

Recognizing that you have addictive behaviors and thoughts about food is the first step in the right direction. Wanting to change your diet for the better is a good thing for both mind and body. Instead, you can occasionally eat all the foods you like- as long as you are balancing your diet and regulating portions. Some scientists suggest quitting junk food cold-turkey, but for many people, that method just increases the risk of the restrict-binge cycle.

For many people, trigger foods come bagged or boxed and are easily over-eaten because they pack a lot of calories into just a few handfuls. Any product that causes you to feel a loss of control while eating — no matter how slight the feeling is — is a trigger food. Food journaling can help you identify triggers. Try keeping a meal and snack log for a few days and write down how you feel after eating each meal or snack. It can be as simple as one word.

Meal prepping also helps exponentially because it results in less decision-making for you. Different methods work for different people, so spend some time experimenting to find the best tactics for you. Remember, binge eating is something that is controlled by your brain.

Understanding the changes that happen to your body when you overeat is helpful for making healthier decisions. Food addiction and compulsive overeating lead to a whole host of problems, both mental and physical, that can permanently alter your health habits.

Weight gain, changes to your metabolism, hormonal fluctuations, and changes in the size of your organs are all effects of cyclic overeating that can lead to an unfavorable body composition and long-term health risk. Now that we know the consequences, however, many brands are changing their practices and procedures to put out healthier products. Being aware of these healthier food products and paying attention to what you eat can help you overcome addictive behaviors toward food.

Identifying trigger foods and emotional factors — such as stressful day at work or a fight with your significant other — can also help you overcome the urge to binge. Some people find success in restricting and even eliminating trigger foods from their homes completely, while others can learn to enjoy them as an occasional treat by finding activities they enjoy to take the place of binging. For example, next time you feel the urge to finish a sleeve of Oreos, go outside and take a walk.

On your walk, think about all the possible reasons why you might want those cookies. Amanda Capritto is a certified personal trainer and health coach who writes about nutrition, fitness and healthcare. A journalism alumna of Louisiana State University, Amanda spends her free time adventuring outdoors, hitting the gym, and encouraging people to live balanced, healthy lifestyles.

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Eberly explained to PopSugar that leptin signals to your body when you're full, kind of like the friend in charge of telling you, "Bro, put the fork down. A study in the Journal of Clinical Endocrinology and Metabolism found that this disrupts your system in the long run. Researchers tracked leptin levels of seven healthy women on two separate occasions. In the first round, the women ate three normal-sized meals for three days. For the second round, the same women ate one evening meal consisting of the same amount of calories as all three of the normal sized meals combined.

Despite eating the same number of calories overall, the study found that "ingestion of an entire day's calories at dinner resulted in a significant increase in fasting glucose levels and a dramatic increase in insulin responses to the evening meal," which we learned can lead to negative side effects such as fatigue. The effects of binge eating on the body aren't just physical. There are some effects that you might not even realize are related to your eating habits, such as a difficulty sleeping.

Eberly explained to PopSugar that binge eating messes with your internal clock. Wilfley told Reader's Digest that post-binge eating symptoms like acid reflux and thirst can make it hard for you to fall asleep.

Heartburn is a super uncomfortable sensation you probably notice after eating a spicy meal or any type of food that's difficult for the stomach to digest. It's also a direct side effect of binge eating.

Eberly told PopSugar that the "stomach makes hydrochloric acid to break down food. This acid "irritates" your stomach lining and eventually makes its way into the esophagus. Regular binge eating breaks your body down in the long run.

As Chazin also explained to me, the heartburn binge eating causes "can lead to erosion of the esophagus cells" and could even eventually cause cancer. You're probably familiar with that uncomfortable "too full" feeling after eating just a little too much, and maybe have even eaten to the point of feeling nauseated.

Those two feelings are warning signs of more dangerous digestive issues. According to Chazin, "eating large amounts will often cause distention, reflux, cramping, and diarrhea. She also warned that binge eating can eventually dehydrate you, especially when your foods of choice are high in sugar. According to Chazin, eating too many high-sugar foods can cause Dumping Syndrome, a phenomenon where a mass of sugar reaches your gut, drawing in extra water to help break it down. Any time you take in more calories than you put out, you gain weight.