If you are like most people struggling with binge eating, you likely have questions. Most people find it comforting to know that they aren’t the only one with a certain issue or concern.
Over my years of helping binge eaters, I noticed common themes in what people asked me, and I decided that it would be practical and useful to compile and record detailed answers to all of these questions.
This task took me over a year, but when it was complete, I had created 84 Q&A audios that are now a central part of the newest version of my course, which you can start anytime. (The course also includes 30 additional audios, and in total, there is about 1,000 minutes or 17 hours of guidance, tips, information, suggestions, and ideas).
I wanted course users to be able to simply click on a question they have, at any time of day or night, and listen to a thorough response from me. I’ve received extremely positive feedback about these Q&A recordings, but people who aren’t sure whether or not to sign up for the course have frequently asked me questions about the questions, wanting to know which topics are discussed.
So, in this blog post, I want to share the entire list of questions that are in the course (see below). But first, I want to tell you a little more about why I took the time to create the Q&A’ audios…
I was previously answering these questions frequently in group coaching or one-on-one coaching, but I saw room for improvement. I found that I would sometimes inadvertently leave out something I wanted to say, or I found it difficult to give a detailed answer in a short message on a forum or on a time-limited group call when there were many more questions to address. I also realized that a coach’s, counselor’s, or mentor’s time is extremely valuable, and because of that, it’s not financially feasible for everyone to have a personal coach.
I decided that answering these questions in a recorded format could be the next best thing to having a personal coach, and could be much more affordable for people who need guidance.
You definitely can’t put a price on freedom from bulimia and binge eating disorder because it’s worth any amount of money; but the reality is that binge eaters are often also struggling students, parents, caregivers, and people just trying to make it in this world, and I wanted to make coaching more accessible. (The course also includes my coaching audios for encouragement, reinforcement, and motivation).
With that being said, here is a list of the questions you’ll receive detailed answers to in the course. Each Q&A audio is about 7 or 8 minutes long on average (some are longer, some are shorter). You also can learn more about the course features and sign up, and get answers to questions you may have about the course.
How much focus should I put on recovery?
Can you explain more about the word “dismiss”? Is it the same as willpower?
What does “don’t diet” mean?
Should I exercise during recovery?
What if I’m taking medication to try to help me stop binge eating?
I’m having a hard time defining my binges. How can I decide what is a binge and what is not?
I don’t feel like I get urges. My binges feel automatic. How can I dismiss urges if I don’t experience them?
I feel like there are deeper emotional reasons for my urges. What does that mean for recovery?
What do I do about all or nothing thoughts that seem to lead to binge eating?
What if I’m unhappy with my weight during recovery?
What is the purpose of journaling in the Brain over Binge approach?
What is the role of alcohol in binge eating? Should I drink alcohol while trying to recover?
Should I continue therapy?
How do I deal with others who are dieting?
Can you talk more about the lower brain and why it’s not really me, and how to separate from it?
I don’t seem to be able to eat sugar in moderation. Should I give up sugar?
I’m overeating in a way that feels very similar to binge eating. I feel like my overeating is almost as problematic as my binge eating, and it makes me feel out of control.
How can others that I’ve confided in about my binge eating best help me?
How long will it take for my binge urges to go away once I stop acting on them?
Is it okay to do something else during urges or should I avoid distracting myself?
Is it okay to eat or drink while I’m having an urge to binge?
My urge thoughts are compelling and I often end up believing them and acting on them.
What do I do if my urges keep coming back after I dismiss them?
I feel like I can’t allow myself to get excited about dismissing an urge or having another success in recovery.
I’m planning binges in my mind long before I’ll have an opportunity to binge. What do I do about thoughts that come well in advance of a binge?
I’m still reacting strongly to binge urges. The urges make me feel panicked and stressed, and it seems like a binge is the only thing that will calm me down.
Should incorporate mindfulness or meditation into recovery?
I’m having trouble getting past the idea that my binges are enjoyable. Even if I did not have urges, I think I would still choose to binge, if there were no consequences.
My urges get worse when I’m stressed. I know the urges cause the binge eating, but the stress seems to make it so much harder.
I binge more at night more than I do during the day. How do I deal with nighttime urges to binge?
How are binge urges different from the binge triggers that I learned about in traditional therapy?
I only feel good when I’m a certain weight or when I look a certain way.
I’m grazing throughout the day and that’s leading to guilt, and binges.
How can I avoid a fear of relapse?
I do well on days that my life is relatively calm, but when I have a demanding work and family schedule, I find it so hard to dismiss urges.
How do I know if I’m having an urge to binge or if I’m just hungry?
I am working on ending the binge eating habit, but I need to lose weight. How can I lose weight without triggering my survival instincts?
My desire to restrict food feels very strong. How can I overcome this so that I can eat adequately?
I’ll eat dinner or another meal and then I just keep getting more and more food and I often end up bingeing. How do I find a stopping point when I eat?
Is it okay to eat healthy and avoid junk foods during recovery?
I’m having trouble stopping my purging behaviors. How do I deal with urges to purge?
Thoughts of compensating for the binge (by restricting or purging) are encouraging me to binge. How can I deal with these thoughts?
I’ll have a few good days, but then I seem to automatically slip back into restriction and binge eating. How can I have continued success?
How can I handle events where there is a lot of food?
I’m having a lot of trouble recognizing and deciphering my body’s signals of hunger and fullness. What should I do about this?
Fullness makes me feel anxiety and it also seems to triggers urges to binge, or binge and purge. How can I learn to deal with feelings of fullness?
I want to eat based on my hunger, but it often does not fit with my schedule or when my family is eating.
I don’t go into binges with the intention of bingeing. I tell myself I’m just going to have one bite, but then I find myself bingeing.
I fear my hunger. I worry that when I’m hungry, I’ll binge.
Should I incorporate former binge foods into my diet, and how do I go about doing this?
Late in the day, I want the immediate gratification of a binge, and I don’t even care about the consequences. How do I stay motivated at the end of the day?
Can I use a diet like keto, weight watchers, paleo, or intermittent fasting to guide my eating?
I’m bingeing or just eating in the middle of the night. How do I dismiss urges at this time?
I have a lot of anxiety about my weight.
I have a lot of black and white thinking, so I feel like when I don’t restrict, I binge.
I’m mindlessly overeating. How do I stop myself? Should I consider this behavior a type of binge?
I resist the work of recovery. Is it possible that I don’t actually want to quit binge eating?
Should I dismiss my desires to eat emotionally? How does emotional eating affect recovery from binge eating?
I feel like as I try to quit bingeing, my urges get stronger. What can I do about this?
I’ve heard that food addictions can stem from problems with my neurotransmitters. How can I overcome this?
How do I quickly overcome a setback?
How do highly processed foods affect binge eating and recovery?
What if I’m gaining weight during recovery?
How can I learn to accept my body?
I feel like my rational self wants to binge. What do I do when I feel like I’m choosing to binge?
Should I make a big resolution to never binge again? Or, should I just aim to reduce or delay binges and accept that slips are part of recovery?
I get more urges during PMS or when I’m feeling off hormonally or physically. What can I do about this?
My most convincing thought says it won’t hurt to binge “one last time.” How can I get past this thought?
Can I dismiss any thought that’s harmful to my recovery?
Food is constantly in my thoughts. Even if I’m not having urges to binge, I’m incessantly thinking about eating.
After stopping the binge eating habit, I’m having other obsessive thoughts and also regrets about the time I lost to binge eating problems.
I clear my plate every time, even if I feel full. How do I learn to put the fork down when I’m full?
I’m eating less than the calorie recommendation of the Brain over Binge approach. Is this okay provided I’m not feeling restricted? Also, if I’m counting my calories to make sure I’m eating adequately, how long do I need to do this?
I stopped bingeing and purging (in the form of vomiting). I thought I would feel great and healthy, but I feel less energetic, fuzzy, and bloated. Will I feel better over time, or is this the new normal I should expect?
I feel in control and successful when I restrict, and I feel guilty and fat when I try to eat adequately, which usually leads me to just giving up and bingeing.
Will there be a point when I can consider myself healed, or do I need to constantly work on recovery? What are my chances of relapsing?
When I binge, I feel like I might be subconsciously self-sabotaging my recovery. Is it possible that I’m continuing to binge because I think I don’t deserve recovery?
Can I do a gentle diet for health reasons? For example, a weight loss eating plan crafted by a nutritionist to make sure I’m not hungry.
When I want a dessert or sweets or to snack when I’m not hungry, I don’t know if it’s me or my lower brain that wants it. How can I tell which cravings to follow and which ones not to follow?
How do I deal with others who are giving me bad advice, eating in front of me in ways that are not helpful, or constantly offering me food?
During the urge to binge, I’m telling myself “No, I don’t want to binge, “ or I’m telling myself “This is just an urge from my lower brain,” or “A binge is not an option,” or “The urge has no power to make me act.” Is it wrong to do this? When I tell myself things like this, does it mean I’m fighting the urge?
I’m having trouble finding things to do instead of binge. What are some ideas of alternative activities?
I know that dieting can lead to the initial development of binge eating, but can problematic cravings also lead to the development of bingeing?
What if I need to gain weight after stopping the habit?
It seems that fasting has become the new standard of dieting, and also a central focus of the health community as well. Like most diets, it’s presented as the answer (or at least a partial solution) to many health and weight issues, and even as a potential solution for binge eating.
The new year is a popular time for people to go on diets, and I’m sure you know more than one person in your life who is on a fasting-type diet. I also know that fasting can be portrayed as “not a diet at all,” but as a lifestyle and way of eating that’s “more in line with how our bodies are designed.” These are complex issues, and although I would not make an overarching statement that binge eaters or recovered binge eaters can never fast under any circumstances, I think there are many compelling reasons not to.
I get a lot of questions about fasting, and although I’ve addressed it to some extent, I want to share a guest post today from Gillian Riley, who has great advice about this topic. Gillian is the author of Ditching Diets, which I recommend on the FAQ page of this website, and I also cited Gillian’s work in my second book, the Brain over Binge Recovery Guide. You can read more about Gillian in her bio at the end of this post. As you read, know that Gillian doesn’t write specifically for binge eaters, but for anyone who struggles with poor eating habits, yo-yo dieting, and overeating. However, what she says is also applicable to those of you who binge, and I hope you find her well-informed guest post helpful.
NOT SO FAST (by Gillian Riley)
When it was published in 2013, I bought a copy of the bestseller The Fast Diet to see what it was all about. In case you don’t know, it was published as a result of the interest in the BBC Horizon documentary about Intermittent Fasting (IF), written by the program presenter Dr Michael Mosley and journalist Mimi Spencer.
I believe that fasting is beneficial, but not necessarily advisable for everyone, so I wanted to read the book to discover new information and research, but also, I was curious to see if it contained any words of caution. There are words of caution about fasting; a paragraph on page 124 warns those with Type 1 diabetes not too fast, those with an eating disorder, children, and those who are already very slim. And anyone with any medical condition should consult a doctor first.
If you bought a copy of my book, Eating Less, between 1998 and the first half of 2005, you’ve got an edition that contains a chapter on fasting once a week. As well as instructions on how to fast in a non-addictive way, I describe some good reasons not too fast. In later editions, I took out all mention of fasting, partly because people weren’t paying any attention to those reasons. Perhaps it’s time now to put them back in (if I could) but here’s how they appeared in those first editions of Eating Less:
- It’s not a good idea to fast if you are desperate to lose weight, or if you have a history of anorexia or bulimia.
- It’s not a good idea to fast if you have a tendency to overeat either before or after a fast.
- It’s not a good idea to fast if you go on a fast as a way to take control of your overeating.
- It’s not a good idea to fast if you are not in the best of health, if you’re coming down with an illness or recovering from one, or if you suffer from a condition such as diabetes or hypoglycemia.
- It’s not a good idea to fast if you don’t normally eat a high-quality diet at other times.
This has some similarity with Mosley and Spencer’s cautions, but also some differences. In particular, my caution not to fast if you don’t normally eat high-quality food would seem to contradict their advice to “eat what you like most of the time”. However, Mosley and Spencer say,
“You could pig out on your non-fast days…but you won’t do that. In all likelihood, you’ll remain gently, intuitively attentive to your calorie intake, almost without noticing. Similarly, you may find yourself naturally favouring healthier foods once your palate is modified by your occasional fasts. So yes, eat freely, forbid nothing, but trust your body to say ‘when’.”
So they seem to be saying that it’s fine to eat anything at all on non-fast days, but once you’ve started fasting you’ll end up eating healthy food anyway.
Now, I’m a great advocate of an if-it-ain’t-broke-don’t-fix-it approach to everything, so if IF works for you, that’s wonderful. But all too often people struggle with such advice – and they blame themselves. They conclude, “for everybody else, fasting two days a week is not only fairly straightforward, but also sorts out all the rest of their crazy eating on the other five days. What’s wrong with me that I can’t even begin to do this?”
Maybe it’s not that fasting isn’t a good idea, but that there are other important steps for you to take first. To return to my cautions:
- It’s not a good idea to fast if you are desperate to lose weight, or if you have a history of anorexia or bulimia. Note that both authors of The Fast Diet took on fasting entirely for health reasons. The health benefits of fasting – such as dipping into ketosis from time to time and the fascinating process of autophagy – are well established (1, 2). There’s also impressive research showing a beneficial impact on brain health (3). But Mosley and Spencer seem oblivious to the fact that many people will be motivated to fast primarily to improve their appearance, and this makes a massive difference.
- It’s not a good idea to fast if you have a tendency to overeat either before or after a fast – and – It’s not a good idea to fast if you go on a fast as a way to take control of your overeating. It’s clear that neither of the authors have ever had an addictive relationship with food – what many people call ‘food issues’. The research they cite on the success of IF from the University of Chicago studied just 16 obese people over 10 weeks. (4) I’m sure you know of people who complied with various protocols for at least 10 weeks and then regained their weight in the longer term. They were able to ‘be good’ and ‘follow the rules’ for a while, but this simply doesn’t last for the majority. I’m not saying that fasting is a bad idea; I’m saying it might not provide a complete and permanent solution for everyone who generally overeats.
- It’s not a good idea to fast if you are not in the best of health, if you’re coming down with an illness or recovering from one, or if you suffer from a condition such as diabetes or hypoglycemia. I’m no expert on these health issues, but I’m not at all sure that fasting is good for those with Type 2 diabetes and especially hypoglycemia. This is why those with diabetes are exempt from fasting on religious occasions such as Ramadan.
- It’s not a good idea to fast if you don’t normally eat a high-quality diet at other times. This of course depends on what you call a high-quality diet, but my view would be low on the starchy carbohydrates such as grain-based foods and sugars. It’s important for your body to be very well nourished through eating the most nutrient-dense foods, so that it doesn’t go into ‘scarcity mode’ during a fast. In addition, fasting works much better in every way if your body has developed the ability to burn fat for energy, rather than only carbohydrate. If you normally burn only carbohydrate, you may struggle much more with hunger and low energy during a fast. (5)
I’ll add that if you exercise a great deal, if you regularly sleep badly, and/or if you are under quite a bit of stress, these also mean that fasting may not be right for you at the present time.
I suspect all this is sounding a bit negative, and the last thing I want to do is to dissuade you from fasting if it’s going to work for you. By all means give it a try. Notice and manage your addictive desire to eat and you can certainly find that it fits in very well with everything you’ve learned in my books and webinars.
The Fast Diet does advise against fasting for those with an eating disorder, and I agree with this. I’d take it further, though, because there are a great many people who have a tendency towards disordered eating who would do well to sort that out first, before considering a fast of any kind.
Gillian Riley is an author and webinar host who has been teaching her course on “Taking Control of Overeating” since 1997, at first in groups in London, England, and for the past three years online.
Her clients describe themselves as yo-yo dieters or ex-dieters. Instead of recommending what, how much and when to eat, Gillian teaches how to develop an entirely new attitude towards food, eating and weight loss. This way of thinking turns the diet mentality on its head, leading to a sustainable control of overeating.
Details on her free introductory webinars and one-week free trial of the membership site – starting January 26, 2020 – can be found at: https://eatinglessonline.com
1. “Targeting insulin inhibition as a metabolic therapy in advanced cancer.” Fine EJ, Segal-Isaacson CJ et al (2012) Nutrition 28(10):1028-35
2. “The effects of calorie restriction on autophagy.” Chung KW, Chung HY (2019) Nutrients Dec 2;11(12)
3. “Meal size and frequency affect neuronal plasticity and vulnerability to disease: cellular and molecular mechanisms.” Mattson MP, Duan W, Guo Z (2003) Journal of Neurochemistry 84(3):417-31
4. “Dietary and physical activity adaptations to alternate day modified fasting: implications for optimal weight loss.” Klempel MC, Bhutani S et al (2010) Nutrition Journal 9:35
5. “Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum.” Johnstone AM, Horgan GW et al (2008) American Journal of Clinical Nutrition 87:44-55