If you are like most people struggling with binge eating, you probably have questions. The women and men I’ve spoken with over the years—who have read my books or been in my course, or who are new to the brain over binge approach—find it comforting to know that they aren’t the only ones with a certain issue or concern. I’ve noticed common themes in what people have 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 85 Q&A tracks that are now a central part of the newest version of my course, which you can start anytime. I’m adding a new track monthly to continue answering questions, but the course currently has 117 total tracks – plus other resources – to help you stop bingeing. (In total, there is over 1,000 minutes 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 are struggling with binge eating disorder or bulimia—and 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 Brain over Binge course (see below). But first, I want to tell you a little more about why I took the time to create the Q&A’ tracks…
I was previously answering these questions frequently in group coaching for binge eating 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 students, parents, or caregivers, and recovery shouldn’t have to be expensive. I wanted to make coaching more accessible in the new version of my course. (The course also includes 15 coaching tracks for encouragement, reinforcement, and motivation. You can listen to a free coaching track at the bottom of the course information page.)
With that being said, here is a list of the questions you’ll receive detailed answers to in the course. Each Q&A track is about 7 or 8 minutes long on average (some are longer, some are shorter).
You can also listen to a free Q&A track (that answers the following question) at the bottom of the course information page:
*Food is constantly in my thoughts. Even if I’m not having urges to binge, I’m incessantly thinking about eating*
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?
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?
If you are ready to stop binge eating, you can check out the new course subscription, which gives you access to the entire course for only $18.99 per month.
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. 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 binge eating recovery, so I want to share a guest post from Gillian Riley, who has great advice on 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 Riley 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
I also did a video podcast episode with Gillian Riley (Episode 64: Stop Yo-Yo Dieting and Take Control of Overeating) where we discussed many topics related to developing a healthy relationship with food:
Watch the video interview with Gillian Riley on Youtube
Listen to the audio-only version on the Brain over Binge Podcast
The idea of eating all foods in moderation or allowing all foods (provided there are no allergies, sensitivities, or medical conditions) is common in the eating disorder recovery community, and I’ve also promoted this idea in my blog, books, and podcast. Health-conscious people can often be skeptical about this advice, because they may imagine that allowing all foods involves eating Lucky Charms for breakfast (more on cereal in Part 2!), McDonald’s for lunch, take-out pizza for dinner, then maybe some candy for snacks, and being totally okay with eating like that every day. Eating everything in moderation can involve eating that way sometimes, and I’ve had days since I stopped binge eating when my eating closely resembled what I just wrote; but if any of us ate like that for more than a few days or weeks in a row, we’d feel awful, and set ourselves up for health problems.
This post is the first of a 2-part blog series on creating healthy changes for yourself after binge eating recovery, without ever dieting again or feeling like you are deprived or restricted. Even if you’ve never binged, you’ll learn the benefits of eating everything in moderation and how you can make eating improvements in a healthy way.
As it relates to binge eating recovery, there are no requirements when it comes to creating better health. Ending bulimia/binge eating disorder comes down to stopping the bingeing (and purging), and eating enough to nourish your body. You don’t need to achieve a certain level of health or fitness to be considered recovered or to maintain your recovery. You simply have to not binge, not purge, and eat adequately. (If you are currently still struggling with binge eating, you can get more help in my free PDF, the Brain over Binge Basics.)
Even though you don’t have to achieve optimal health to recover and stay binge-free, I know that so many binge eaters and former binge eaters are health conscious and want to improve their health. I hope this Part 1 post and then Part 2 (How I Stopped Binge Eating Cereal and Craving it Too) will help you see that healthy changes are possible—without it feeling like a struggle, and without food rules and diets.
Where “Eat Everything in Moderation” Meets Recovery…and Good Health
All of us living in this time of increasing nutrition knowledge need to come to terms with the reality that what we eat is important to our longevity and vitality. Even though you know this, you’ve likely experienced how difficult it is to try to make healthy changes while caught up in the binge eating habit. Binge eating typically sabotages efforts to make healthy changes; and in addition, trying to make a lot of healthy changes can take the focus off of the most important healthy change you need to make—stopping the binges.
I’ve worked with many people who are trying their best to eat as healthy as possible. For example, they aren’t eating much sugar or processed foods as part of their normal daily intake. But—privately, and with a lot of guilt—they are bingeing on large amounts of those very same foods. For some of these women and men, the only time they eat unhealthy food is when they are binge eating. They often believe they are powerless to eat unhealthy foods in moderation, or believe that eating those foods in moderation will make them gain weight. However, the cycle of trying to restrict the unhealthy foods and then bingeing on the “restricted” foods is actually leading them to eat much more of those unhealthy foods than a moderation approach would.
This is why learning to allow foods is important.
If you can learn that you aren’t powerless against any food, you will build confidence that you can eat anything and not binge. If you instead continue to think one bite of sugar or wheat or fast food will cause you to be out of control, then you will never be totally free of the binge eating habit. This is the reasoning and purpose behind the eat everything in moderation approach in recovery—to empower you to realize that no food can make you binge. The purpose is not to convince you to be unhealthy.
So, when you hear me or anyone else recommend eating everything in moderation or allowing all foods, it doesn’t mean I don’t understand nutrition; it doesn’t mean I haven’t read the latest research on the keto diet, or paleo eating, or whatever the popular “healthy” eating approach of the day happens to be. It doesn’t mean I don’t understand the possibility of food addiction and that eating certain foods is more difficult for some people than it is for others. It simply means that I want you to stop thinking you are powerless. I want you to have freedom from food rules, and I want you to be realistic about the world we live in and the foods you will encounter, and the fact that no one eats perfectly.
When I encourage you to learn to eat everything in moderation, it also means that—first and foremost—I want to you to be free of binge eating. Becoming binge-free is a massively healthy change and vastly reduces the amount of unhealthy foods you consume, and other healthy changes often naturally and effortlessly flow from there. Furthermore, allowing all foods, over time, usually leads to you eating less of those foods, because it breaks the diet mentality that gives those foods such a strong appeal.
What if You Want More Health Improvements than Stopping the Binges Provides?
You need to know that, although recovery is life-changing and amazing, becoming binge-free does not automatically equal becoming “healthy”. It does not automatically equal you eating in way that makes you feel nourished day after day. It does not automatically equal sharp mental clarity, high physical energy, and the elimination of all cravings. Recovery certainly helps in a big way, but you may indeed want to make more healthy changes after you stop binge eating.
The rest of this blog post and the next is primarily for those of you who are now binge-free, but feel a pull toward improving your health. It’s possible that you feel confused about how to improve your health if you are supposed to be allowing all foods, and eating everything in moderation, and of course—not dieting. I hope the ideas I’ll share will help give you some clarity about how to create a healthier lifestyle for yourself (if that’s what you want), without feeling restricted. *Please know that these are my opinions from my personal experience and from helping other binge eaters/former binge eating, and I’m not a doctor or nutritional expert.
You Never Have to Stop Eating Everything in Moderation, but Make Sure to “Allow” a Lot of Nourishing Foods
There is not a point after eating disorder recovery where you say, “ok, I’m done with binge eating and purging, so now it’s time to stop allowing all foods.” Eating everything in moderation isn’t only a strategy for recovery from bulimia and binge eating disorder—it’s a lifelong strategy. Know that you always have the freedom to eat what you want to eat, without fear of being out of control. Like I said in the beginning of this post, if you have a medical condition, or food allergies/sensitivities, you may absolutely need to avoid certain foods; and even without a specific health issue, there may be times when you choose not to eat certain foods for different reasons—but again, that doesn’t mean you are powerless. (If you are someone who needs to avoid certain foods, you can see my blog series on eliminating foods in binge eating recovery for more help).
When people think of eating everything in moderation, they often think of this in terms of allowing junk foods. But, it’s helpful to think about it in terms of allowing an abundance of healthy food too. If you were to eat junk food at every meal, then you aren’t truly allowing all foods, because you aren’t allowing the foods that truly nourish you. When you allow too much junk food, you aren’t leaving space for the foods that are natural and simple and good for your body.
The more you can allow foods that nourish you, the more satisfied you’ll feel, the more nutritionally balanced you’ll be, and the less you’ll tend to want the foods that aren’t serving you. You never have to put unhealthy food “off limits,” but adding and allowing and welcoming nourishment—without a restrictive mindset—can naturally help you move away from the unhealthy foods; and that choice won’t feel like it’s coming from a place of deprivation. You won’t feel like you are frequently saying “no” to unhealthy foods, you’ll feel like you are frequently saying “yes” to foods that make you feel good. This is often talked about in intuition-based eating approaches, and I discuss it extensively in Episode 16: Eating Intuitively: Is it Right for You in Recovery from Binge Eating.
As You Work to Improve Health, You Get to Make Your Own Food Choices on Your Own Timeline
There are so many options when it comes to how to improve your eating and your health. You are the expert on your own body and it’s important to empower yourself to make choices that are in your best interest—taking into account any medical advice or nutritional advice that you personally need to follow. If your friend is vegan and swears that makes her feel amazing, but you try eating that way and it doesn’t feel good, then trust that it’s not for you. If your co-workers are all trying to eat low-carb, or paleo, or keto, or are fasting, but you feel unbalanced when you eat that way, then listen to your own body.
Last year, I completed the health coaching program at the Institute for Integrative Nutrition, and a big concept was what they called bioindividuality. The term means that everyone’s biology and physiology are different, and what’s healthy for one person may not be healthy for another, based on countless factors. Some people do better with more carbs, or more protein, or less protein, or more fat, or less carbs…or with or without dairy, or soy, or wheat…or with more or less fruit or starch…and the list could go on and on. These are your decisions to make.
That doesn’t mean you shouldn’t seek advice from nutritionists or health experts, or do research on what may be healthy for you; but you have to sort through it and see what makes sense to you personally, and fits with the lifestyle you want to create for yourself. You also get to decide the timeline for implementing any healthy changes you want to make. There is no rush, there are no rules, and there is no pressure. You are crafting a way of eating and a lifestyle that works for you, and there is no end point to this process in your lifetime. You will be on this ever-changing journey for as long as you are here.
In the next post (Part 2), I’m going to share a personal story of making a healthy change after recovery. I’ll talk about my relationship to sugary cereal—the food I most craved when I was dieting, and the food that made up my first binge and countless more after that. I’ll explain how I no longer eat it much at all, and how that change came about.
If you want extra guidance as you work on recovery, here are some resources for additional support:
Brain over Binge Course – Self-paced online lessons (plus an app) for only $18.99/month. Includes over 125 tracks to listen to that give you the information and answers you need as you end binge eating.
Group Coaching – Get help from coach Julie and support from others who are overcoming this habit. Includes a forum that is open 24/7, group coaching calls, mindfulness resources, plus course access.
One-on-one Coaching – Book a 45-minute private session with coach Julie. She will help you change your thinking, uncover what is holding you back, and get on a path to complete freedom from food issues.
Go to Part 2 of this blog series.
The first urges to binge commonly appear after a period of restrictive dieting. The binge urges are a primal survival response—when you restrict food, the primitive part of your brain starts to encourage you to eat as much as possible. (You can learn more about this in Episode 2: The Cause of Binge Eating: Urges to Binge). To get rid of the binge urges, it’s necessary not only to stop acting on them, but also to get your body out of that “survival” state by eating enough food. You cannot continue to restrict food and expect to fully recover. That doesn’t mean you have to eat the exact, perfect amount at each and every meal; it just means that overall, you need to give your body what it needs.
You may have some hesitations about letting go of dieting, or you may think that you actually want to continue dieting, even though you certainly want to stop binge eating. It’s easier to see that binge eating is something you don’t (rationally) want in your life, but dieting can sometimes feel like a deliberate choice that is in line with your true desires. To stop dieting, it’s important to start to change your mindset and see that dieting is not actually what you want, and that it’s harming you and making recovery impossible. It’s important to explore your motivation for dieting and challenge the reasoning behind it, so that you can move toward freedom from binge eating.
Below, I’ve listed 4 common factors that may serve as your motivation for dieting. Know that more than one might apply to you, and that it’s possible to let go of all of these reasons.
Motivation for Dieting #1: None—It’s an Habit
It’s highly possible that your reason for dieting is devoid of any real, thoughtful motivation. It’s possibly you are just following the force of a habit you’ve created. You may have had some original motivation to diet at the outset, but then it simply stuck. Dieting became your norm, so you just keep doing it, without stopping to think if it is the right course of action.
Your thoughts about weight loss or perfect eating plans, or your desire to restrict calories may appear at predictable times and in predictable situations. For example, you may finish eating a nice meal at a restaurant and you may automatically have thoughts saying, “I need to work out extra and eat very little tomorrow to make up for this,” or “I need to start over with my diet tomorrow.”
Instead of considering if these thoughts are serving you, you automatically take them as truth, and don’t see that you actually do have other, healthier options. In this example, you don’t stop to rationalize that resuming normal eating at the next meal or the next time you are hungry will help you in your efforts to stop binge eating, and be much better for healthy weight maintenance in the long run. (For questions and issues surrounding weight, you can see my post: Addressing Weight Issues in Binge Eating Recovery.)
Treating the habitual dieting thoughts and urges to restrict food as neurological junk is a helpful way to overcome them and start eating adequately. At any point, you are capable of turning attention away from the faulty thoughts that say you should be dieting.
Motivation for Dieting #2: Positive Feelings
If you achieved a weight-loss goal in the past, it may have given you a temporary good feeling—a feeling of achievement, or pride, or confidence. This feeling is fleeting, but it can temporarily lift your mood and make you feel good about yourself. The problem is: if the weight-loss goal you achieved in the past or the weight-loss goal you are chasing now is outside of your natural weight range, it’s impossible to maintain that weight—or the good feelings that came along with it (or the good feelings you imagine will come along with a certain number on the scale). So, what this can lead to is a yo-yo effect where you are perpetually seeking that weight in an attempt to experience the fleeting moments of positive feelings.
But chasing those good feelings while you are making yourself miserable with strict diet rules, self-criticism, and binge eating, just isn’t worth it.
If you can see that the positive feeling (of happiness, pride, achievement, confidence) is what you actually want, you can see that you don’t need a certain number on a scale to get that feeling. You don’t need the self-sabotage of a diet to achieve a positive feeling, and you certainly don’t need to be a specific weight to experience happiness, pride, achievement, and confidence.
All of those same feelings can be achieved in a non-diet way—in a way that’s sustainable, doesn’t harm you, and doesn’t lead to binge eating. If you want a feeling of achievement, you can work toward that in other parts of your life. If you want happiness, you can find that feeling being with people you love—without your mind caught up in thinking about food. If you want confidence, you can learn a new skill that has nothing to do with weight loss. Good feelings don’t always have to be connected to accomplishments either, good feelings are available to you in simple ways.
An important thing to remember is that you won’t always feel great about yourself or reside in positive feelings all of the time; it’s normal to have ups and downs in your state of mind. The point is not to chase unrealistic goals or perform harmful behaviors in order to try to experience the ups, because the overall impact will be to bring you down.
Motivation for Dieting #3: Affection and Attention
The previous motivation was all about how dieting and weight loss makes you feel internally, but related to that is the external attention you may get for achieving a weight loss goal (which can also lead to the internal feelings). It’s possible that dieting and temporary weight loss has attracted positive attention toward you in the past, whether that was through admiration or romantic attraction, and you want that attention again. Maybe you’ve never had that type of attention, but you believe that if you can only look a certain way, you will receive it.
With this motivation for dieting, it’s important not only to see that you can get attention and affection in other ways, but that the attention and affection you receive as a result of dieting is mostly superficial. If you are only using your body to attract attention, is that truly the kind of attention you want? If you let your authentic self shine through, and let your personality and heart attract the attention, you’ll naturally get better quality attention.
Giving up dieting does not mean giving up on being a healthy, strong, well-presented person; it does not mean you’ll stop taking pride in yourself. It just means you will take pride in yourself at your natural size and not try to control your body in an effort to gain more attention. Think about how you could gain good-quality attention in your life—the kind that feels fulfilling—such as the attention you receive from helping others or giving of yourself, or from being a loyal friend/mother/father/sister/son…etc., or from being hard-working, intelligent, funny, and being appreciated for who you are.
Motivation for Dieting #4: Control
Your motivation for dieting could be that you like to feel in control. While there is nothing wrong with wanting to have a predictable schedule, or manage your life, or even have a plan for your eating, feeling like you need to perfectly control everything you put in your mouth can backfire (for more on this, you can read my post about not overdoing self-control). Eating is a natural, fundamental biological drive and it doesn’t lend itself well to being perfectly controlled, especially when that “control” means deprivation.
When you over-control your eating by not giving yourself enough food, your lower brain gets the message that you are starving and heightens your desire and drive to eat. So, the “control” actually leads to the opposite effect of you feeling more out of control.
If you feel like your life is unstable (everyone does to some extent just by the fragile nature of our existence), and over-controlling your eating seems appealing, try to focus on taking some control elsewhere. Try to see if there is an area of your life that you can put energy into managing better, which won’t backfire and lead you to feeling more out of control. Maybe that means seeking more career stability, or improving a relationship, or organizing your home, or developing a more consistent schedule. Doing those things doesn’t cure an eating disorder, but anything that will take your focus away from restrictive dieting helps break the habit.
Also, changing how you think about the concept of control can be helpful as well. We truly aren’t in control of everything, even most things, in our lives, and trying to pretend that we are often leads to frustration and exhaustion. There is freedom in getting comfortable with knowing you are not in control, and that may even lead you toward spirituality, or a deeper perspective of the universe.
Don’t Get Caught Up In Analysis
Keep in mind that your motivation for dieting may not be very “deep” at all. You may have simply wanted to lose some weight, and it seemed innocent enough at the time. This was similar to my experience, which I detailed in Brain over Binge. Maybe your friends or family members were dieting, and that gave you motivation to restrict your food too, and you didn’t think too much about it. You just tried it without knowledge of what would happen, and it turned out to be a bad experience that led to binge eating. You can now learn from that experience and not repeat it in the future—no further analysis necessary.
Even if you feel there are deeper and stronger motivations for why you started dieting and why you continued, that doesn’t mean you should spend too much time dwelling on those motivations, or trying to solve everything before moving forward with giving up the harmful dieting behavior. Just take an honest look at what your biggest motivation for dieting might be and then try to find a new, healthier perspective. (You can also listen to podcast Episode 48: How Do I Get Rid of the Dieting Mentality in Binge Eating Recovery?)
Dieting is ultimately a choice—one that brings consequences, and one that is detrimental for your recovery from binge eating. For whatever reason, it made sense for you at one point in time to begin dieting, and until now, it may have seemed to make sense to continue dieting. But, at any point, you can make a new choice that is more beneficial to your recovery and to your life as a whole.
I hope that this blog post helps support you in choosing to eat adequately and nourishing your body. When you eat enough food, it makes dismissing the binge urges possible and takes you a long way toward complete freedom from disordered eating.
If you need more guidance in eating adequately, the Brain over Binge Course is a powerful resource. 4 out of the 8 lessons of the course focus on adequate eating, and many of the course’s Q&A audios address giving up dieting and learning to eat in a way that works for you. The course is only $18.99 per month with no commitment.
If you struggle with binge eating, you may also have obsessive thoughts about eating healthy. Extreme or excessive preoccupation with healthy eating that results in unhealthy consequences is called orthorexia.
Like other forms of restrictive dieting, orthorexia can lead to binge eating, and orthorexic tendencies can fuel the binge and purge cycle. Trying to eat well to nourish the body is a good thing, and I’ve addressed how you can approach this in my post, What is Healthy Eating? However, when healthy eating becomes a stressful obsession, it is no longer healthy for the mind and body.
I have a guest blog post to share with you today, from Elisa Oras, on the topic of orthorexia and binge eating. Elisa is the author of the new book, BrainwashED: Diet-Induced Eating Disorders. How You Got Sucked In and How to Recover. I asked her to talk about this because I do not have personal experience with orthorexia, and I think you will benefit from hearing her story. If your healthy eating has gotten out of hand and is harming your life, I hope you will find inspiration in this post from Elisa.
When Eating Healthy Becomes Unhealthy – by Elisa Oras
When I was 21 years old, I went through a very hard time in my life and developed depression that lasted for three years. With that, my health got worse. Suddenly, I had to deal with severe acne, hair falling out in chunks and a lot of terrible digestion issues.
I started to search the internet for solutions and found out that leaving out some foods from my diet could improve my health. The advice I received was to skip eating processed and junk foods and move towards a plant-based diet with an abundance of raw foods, and to start doing occasional water fasts and raw food cleanses.
Of course, now I see that all these health issues were mostly just the side-effects of the stress and depression I had, but then I did not see it that way and opted for a complete diet change instead.
I didn’t want to simply take drugs for my physical or mental health but wanted to heal naturally. I believed I was capable of healing my body and mind inside out if I just made an effort.
As you can see, I had good intentions. I wanted my body to be able to support its healing and not simply mask the symptoms by taking some drugs with serious side-effects. Eating more fruits and veggies and leaving out junk foods can definitely improve health, but at the same time, I didn’t know that healthy diet could be taken too far.
In 2011, I went to Australia with a work and holiday visa. I started to eat even more raw foods, and a few times, I went 30 days completely raw. I saw improvements in my skin, my energy levels, and my weight. I started a raw food blog and gained some following. There were people looking up to me who were inspired by my journey. I felt empowered and motivated to continue.
During that time, I also noticed it had become more difficult to digest some foods I had previously eaten, and I became very sensitive to a lot of stuff. I thought this was the proof that cooked food was indeed toxic to my body and I had to limit or avoid it even more. My ultimate goal was to be 100% raw for optimal health.
But my body did not seem to have the same goal as me. The more raw, clean and pure was my diet, the stronger food cravings I got. The healthy eating became more and more extreme as I was following the low-fat raw vegan diet. The “healthy” eating had to be free from salt, oils, very low fat, no grains or legumes, nothing artificial or man-made and of course, no processed or junk foods. Basically eating only raw fruits and veggies. I became more rigid and obsessed about foods than ever!
This “lifestyle” did not recommend restricting calories (which was good) so I was still eating above 2000 calories a day, often about 2500-3000 calories (and way more if you include the bingeing sessions). So I wasn’t simply dieting for weight loss at that point, but I just wanted to be healthy.
The more you let yourself be pulled into one specific way of eating, only interact with the people in the same boat, read the same books, websites, and recommendations, the more “right” it seems to you. You start to think that this is the only way to be healthy and happy and it is the sole answer to everything that is wrong in your life at the moment. Your mindset becomes brainwashed. You can’t even separate the fact from fiction or where to draw the line.
A rigid diet led to cravings and binges
I had to deal with constant cravings. I craved more fatty and salty foods, cooked food and even junk foods. The last one was particularly worrying for me because previously I had never been a big junk food eater. I wasn’t raised like that and never had such strong cravings for it. But the interesting thing is that the more I tried to eat super clean and pure, to eat only raw fruits and veggies, the more unhealthy junk food cravings I had.
As I was the raw food “inspiration” for many people or at least I thought I was, I felt very anxious and guilty to have those cravings. Like I was about to commit a serious crime. Like I was about to abandon my religion. I felt so conflicted. What I believed in my head and what my body craved did not match. I felt like I was living two separate lives where one was the good way to live and the other was bad.
Of course, the willpower only takes you so far and I could not resist my cravings for too long. I started to buy all the foods I craved and secretly binged on them. After I came out of my food coma I started eating healthy again and promised to never repeat this kind of bad and destructive behavior. I believed I just needed more willpower and more resistance. I still believed that if I only stayed raw long enough, my cravings would disappear and my taste buds would change.
A miserable cycle of orthorexia and binge eating
But every time I went back to my clean healthy eating I somehow ended up bingeing on the “unhealthy” foods I truly craved. Every time I binged, I promised myself that I would be back to 100% raw the next day. “This is the last time!” I would tell myself. But it never was because the harder I tried to restrict the foods I craved, the more I ended up bingeing.
Then one day I decided to do another 30-day raw food challenge. I had done them before but this time, I really believed I needed it to end all my junk food cravings and to be healthy once and for all!
I still had cravings on a daily basis this time, but I was able to stick with the challenge somehow. I did, however, have a never-ending craving for a burrito that sometimes kept me up all night.
After the 30-day challenge was over, I still had the burrito craving and decided to have one: “Just to get it out of my mind and get over it,” as I told myself. I thought this way my body will get what it wants, get over it, and I can just continue with my perfect raw food diet.
But that first bite turned into a two-month junk food binge and purge episode. I felt so sick, guilty and disgusting and I knew the purging to be the only way to “undo it” or to relieve some of the guilt and the uncomfortable sensation I felt with a stomach full of junk foods.
I felt miserable, stuck, and bloated. I felt like my own worst enemy. Someone who I had no control over. I had turned into this food smashing monster who was greedy and did not care about her own health. I didn’t understand why it was so difficult to eat the most nutritious foods on the planet, foods we are supposedly biologically designed for as taught in the raw food books.
To fight this binge-purge situation I was in, I decided to do a three-day water fast. I thought that maybe I just needed to clean my system and my taste buds, and then my body would naturally start to crave healthy foods again. I could start fresh. At this point, I was just so desperate to end this unhealthy bingeing and purging.
Before the first day of my water fast, I planned one “final” binge, promising myself that from tomorrow I will never eat junk again. I bought all of my usual binge foods, ate them all, felt disgusting and bloated, and then vomited. Now I was truly “motivated” to start over with my three-day water fast.
I fasted those three days and felt great afterward. I felt clean and pure, and I lost weight. When I decided to eat again, I first started with some raw juicy fruits. I knew that for the first days after a fast it is not good to eat overly much, but gradually increase the food volume. It was all good in theory, but in practice, it was somewhat different.
I felt my digestion working again and true hunger signals kick in. By the next day, I felt so ravenous that I went to the shop, bought all of my usual binge foods and binged again!
The cycle had just continued. My eating disorder was worse than ever. I purged till the blood vessels in both of my eyes broke, and I walked around with completely red, bloody eyes for about a month.
I was in shock. I was crying and felt the worst I ever felt. I realized I was totally out of control and lost.
After that, I gained weight. I usually NEVER gained too much weight because previously I did not do any calorie restriction. But after the three-day period of no food whatsoever, with reduced metabolism, with the binge and purge session that followed it, I gained about thirteen pounds. I was at my heaviest at that point, and I felt so uncomfortable.
After that, I started to eat cooked foods again without any will to be 100% raw anymore. I just realized it wouldn’t work.
However, my eating disorder was not cured, it was just the beginning. I continued with the high carb low fat vegan diet – the cooked food version. I was still eating a lot of raw foods but included cooked foods too. This was a little bit more sustainable, but I still could not stop the bingeing on junk foods or eating until I felt sick.
I was still trying to eat clean, and I still felt guilty about certain foods, but since I wasn’t doing any calorie restriction or fasting, I slowly lost the extra weight. It took me a whole year to lose that weight by not restricting calories. I also stopped purging for a good while that year, so that helped with normalizing my weight.
But my mentality was still eating disordered, I still wanted to eat as clean as possible – I was not recovered. I was still overeating for most meals. The bulimia came back later on because I did not understand that by restricting the foods I craved, I couldn’t recover. This continued until the start of my recovery in 2013.
Letting go of strict food rules to gain control of bulimia
In September 2013, I was still planning to eventually return to raw foods one day. This was simply what I believed to be the only answer for me. I did not see any other way. I was too focused on eating only healthy foods and limiting all unhealthy foods.
I remember planning to start another 30-day raw food challenge from October 1st. But as usual, this meant going on a “last and final binge” so I could start “fresh” from tomorrow. So I did it, and felt incredibly sick afterward and purged.
I remember crying and suddenly I started seeing how sick it was what I was doing. How stuck I really was. And based on my numerous attempts to be fully raw previously I KNEW this 30-day raw food challenge would just lead to another binge and purge. I had simply seen it happen so many times.
I started to wake up and see the vicious battle that I was in. For the first time, I started to realize that maybe the bingeing and purging was not the thing that had to be stopped. Maybe it was the RESTRICTION that had to be stopped first.
So, from that realization, instead of doing another 30-day raw food challenge, I started my recovery. From then on, I wrote in my diary (where I always wrote down my restriction goals) to “eat what I truly crave.” I was just so tired of fighting against my body at that point. I was willing to try a different approach.
Finding balance and freedom from orthorexia, binge eating, purging, and food obsessions
It was a process of one year during which I totally re-evaluated my food choices, learned about my body signals, how to not restrict and eat what I craved and returned back to intuitive eating. It was a process of trial and error to find out how to recover. But one year after my final binge and purge session I was fully recovered from my bulimia and orthorexia.
I do not believe that eating fruits and veggies and trying to improve one’s diet to be healthy directly causes eating disorders. But when your healthy eating makes you binge-prone, obsessed with foods, fearful of foods, causes you to have too much stress over foods and eating, it overrides the health benefits and replaces it with more damage to your health and well-being instead. We have to know where to draw the line because there is a point where eating healthy can become unhealthy.
Now I am completely recovered from my eating disorder. I am able to eat when hungry and stop when full. I eat what I want when I want and how much I want. I have clear skin, good digestion, normal healthy weight, and no more cravings or junk food binges. I lost the ability to overeat and do not have a “good or bad” foods mindset. My health and eating are way more balanced now by listening and trusting my body than when I tried to actively control everything.
Even now, I still sometimes look back at my journey and am so thankful and amazed how the body is able to recover and find balance again with food and eating, if only given the right tools and conditions to do so. By not fighting against it but working with it.
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For more help ending binge eating, you can download the free Brain over Binge Basics PDF. It is a 30-page guide to help you understand why you binge and how you can take control back.