Revealed: The 5 distinct patterns of overeating – so, are you a take-out feaster or a restaurant reveller?

Whether it’s a delicious pizza or a moreish kebab, we all enjoy a takeaway from time to time. 

However, for some people, gorging on take–out meals is a compulsion that’s hard to resist. 

In a new study, scientists from Northwestern University have uncovered the five distinct patterns of overeating – including ‘take–out feasting’. 

The researchers tracked 60 adults with obesity for two weeks, using a combination of sensors and a mood–tracking app. 

An analysis of the results revealed that overeating is far from one–size–fits–all. 

Instead, the scientists say the condition falls into five distinct categories. 

‘These patterns reflect the complex dance between environment, emotion and habit,’ said Nabil Alshurafa, corresponding author of the study. 

‘What’s amazing is now we have a roadmap for personalized interventions.’ 

In a new study, scientists from Northwestern University have uncovered the five distinct patterns of overeating – including ‘take–out feasting’

1. Take–out feasting

The ‘Take–out Feasting’ category includes people with a preference for indulging in restaurant–sourced meals. 

These are often enjoyed in a social setting, according to the researchers.

‘The accessibility of take–out or fast food, combined with social settings, has been shown to lead to overconsumption due to larger portion sizes and the high palatability of foods,’ the team explained in their study, published in npj Digital Medicine^[1].

‘Environmental factors, such as the ubiquity of fast–food outlets and marketing strategies, contribute to automatic eating behaviors that override internal hunger cues, especially in social situations where food is a central component.’

2. Evening Restaurant Reveling

For other people, overeating usually takes place in a restaurant.

‘This phenotype specifically involves eating with family and friends, indicating that individuals are more likely to overeat in comfortable social settings,’ the researchers said. 

The ‘Take–out Feasting’ category includes people with a preference for indulging in restaurant–sourced meals (stock image) 

‘Studies have shown that individuals tend to consume more food when eating in groups with friends compared to eating alone or with strangers, owing to extended meal duration and the influence of social norms.’

3. Evening Craving

People with ‘Evening Cravings’ tend to eat at night as a way to unwind at the end of the day.  

‘The ‘Evening Craving’ phenotype, characterized by nighttime eating of self–prepared meals and driven by biological hunger as a way to unwind, aligns with research on circadian rhythm disruptions influencing eating patterns,’ the researchers explained. 

‘Studies have indicated that eating later in the day or at night can lead to increased hunger and a preference for energy–dense foods.’

4. Uncontrolled Pleasure Eating

Uncontrolled Pleasure Eating focuses on the hedonic aspect of food, according to the researchers.  

It is characterized by overeating for pleasure and a loss of control during tasks such as work or study.

Uncontrolled Pleasure Eating focuses on the hedonic aspect of food, according to the researchers (stock image)

The experts explained: ‘Environments associated with work or study may contribute to this behavior, as cognitive load can impair self–regulation, leading to mindless eating and a diminished ability to control food intake.’ 

5. Stress–driven Evening Nibbling

Finally, Stress–driven Evening Nibbling involves eating in the evening in response to stress and feelings of loneliness. 

‘Emotional eating involves consuming food in response to negative emotions rather than physiological hunger, often leading to overeating, particularly of high calorie “comfort” foods,’ the experts added. 

‘Research indicates that stress can elevate cortisol levels, which increases cravings for energy–dense foods and can trigger overeating later in the day.’

So, what can you do to prevent overeating?

According to the British Heart Foundation^[2], there are simple changes you can make to stop overeating. 

1. Avoid getting too hungry

It’s normal to be hungry before a meal but if you’re too hungry this can mean you eat faster, eat more and make less–healthy choices. Find an eating pattern that works for you and avoid skipping meals and snacks – any calories you think you’ll ‘save’, you’ll more than likely make up for later.

2. Eat mindfully

Avoid snacking when distracted, such as when you’re in front of the TV or your mobile phone and take the time to savour your food. Chew well and if you find yourself eating quickly, put your knife and fork down between bites. This will help to slow down your mealtimes, helping you recognise when you’re full. It’s good for your digestion too.

3. Pick more filling food

Choose foods that make your meals and snacks more filling. These include foods that are high in protein but relatively low in calories such as fish, skinless chicken or turkey, low–fat cottage cheese or plain yogurt, beans and lentils. High–fibre foods such as fruit and veg, and oats, wholewheat pasta and brown rice will also help. 

4. Wait before you go back for more to eat

If you have finished your meal wait to see if you are really hungry before going back for more. It takes about 20 minutes for your brain to recognise that you are full so if you have eaten quickly it might be too soon to tell if you have had enough. 

5. Make more food yourself

 Restaurant meals or takeaway foods tend to come in larger portions and the more we see, the more we eat. Cooking more at home can help you to cut back.

6. Avoid putting foods on a pedestal

Giving certain foods such as crisps or cake a special status can make them impossible to resist. That means when we do allow ourselves these foods, it can be hard to stop eating them. To avoid this, plan to include foods you enjoy, but aren’t the healthiest choice, in smaller amounts in meals and snacks throughout the week.