how to stick to a diet not binge

The Brain over Binge Approach Is Not How to Stick to a Diet

I want you to escape the daily pain that bingeing brings. I want you to stop eating in an out-of-control way that makes you feel sick and ashamed. I want you to get your life back, so that you can pursue what is important to you. I also want you to eat in a way that works for you and makes you feel nourished and satisfied.

I do not want you to make it your goal to eat perfectly. I do not want you to think that stopping binge eating also means learning how to stick to a strict eating plan. I do not want you to feel like you have to avoid all unhealthy foods, or say no to yourself every time you want to eat something just for pleasure, or stop acting on all desires for food that is not in line with a certain diet.

My goal is to teach you how to dismiss urges to binge and eat adequately; my goal is not to teach you to how to stick to a diet. This post is inspired by Episode 49 and Episode 12 of my podcast, and I hope it helps clear up the intent of the Brain over Binge approach.

Binge eating recovery includes giving up restrictive dieting

If you are familiar with my blog, podcast, or books, you know about the strategy of dismissing binge urges, which is the practice of separating yourself from the lower brain’s desire to binge (listen to Episode 5), and not acting on the thoughts and feelings that encourage binge eating (listen to Episode 7).

You can also learn more about dismissing urges to binge in my free 30-page guide, the Brain over Binge Basics.

What I teach is for ending binge eating, and although I do believe that similar methods can be used to help with other problematic eating habits, I want to make it clear that the Brain over Binge approach is never about learning how to stick to a restrictive diet. It is never about helping you follow rigid weight-loss plans, or helping you eat less than you physically need—because that would be extremely harmful to your recovery.

A big part of my approach is about helping you give up restrictive dieting and implement nourishing eating habits that work for you. I also believe in learning to allow yourself all types of food in moderation, and avoiding the harmful mindset that can develop when you have “forbidden” foods. (You can learn more about giving up the dieting mentality in Episode 48). I realize that not everyone can eat all types of food due to certain health conditions, so another way of saying this is that I believe in eating in the least restrictive way that’s possible for you. 

Dismissing too many eating urges is harmful

Over the years of working with binge eaters, I’ve found that some people want to ignore my advice about eating enough, and only want to focus on dismissing urges—and this does not work and prevents recovery. Some people even want to take it a step further and start dismissing not only binge urges, but urges to eat anything that is not in line with a strict diet plan. When used in this way,  dismissing urges becomes a dieting strategy in and of itself, which is the opposite of my intention.

The only way that dismissing binge urges works to get rid of binge eating for good is if you’re also eating adequately. If you are dismissing too many desires to eat, then you’ll remain in a food-deprived, survival-instinct-driven state that fuels binge eating.

Now, I know that creators of some diets or weight loss plans might step in here and argue that their eating plans are adequate and not overly restrictive. It’s possible for that to be true in some cases—meaning that the way of eating required for a certain “diet” actually does meet your physical needs and nourishes you well. But that’s not the type of diet I’m talking about, and it’s also not the issue I’m raising today. This post is about clarifying the intention of the Brain over Binge approach; it’s not about evaluating the merits of each and every diet plan that is out there.

Not sticking to a diet is not binge eating

Even if you could argue that a certain “diet” is technically an adequate and nourishing way to eat, my approach is still not meant to be a way for you to dismiss every urge to veer from that plan. I don’t think it’s necessary to have perfect eating habits, and in many ways, trying to get your eating habits exactly right is counterproductive in recovery. This is why Brain over Binge is not and should not be used as a “how to stick to a diet” strategy—that is contrary to the message I want to send.

Dismissing urges is not a way to avoiding eating any food that’s not “keto,” or “paleo,” or “vegan.” It is not a way to stop eating anything at all when you are fasting, and it is not a way to say no to all processed foods or any foods you think are unhealthy.

Eating sugar is not bingeing, eating carbs is not bingeing, eating meat is not bingeing, eating junk food is not bingeing—unless of course, you are bingeing on these things. Likewise, eating when you think you shouldn’t be eating, or when a diet plan says you shouldn’t be eating is not bingeing—unless of course you are bingeing at those times.

There is certainly value in not acting on all of the food cravings that you have. There are benefits of being able to observe your thoughts about eating and then to choose which thoughts to act on and which to ignore. There are benefits of being able to decide to eat foods that make you feel good. My approach is never about giving up on health. It’s never about eating anything you want, anytime you want, without regard for the effect food has on you. It is absolutely appropriate to not follow your every desire for food.

Furthermore, if there’s a certain way of eating that works well for you and is adequate and satisfying, then it may make sense to dismiss thoughts that cause you to veer too much from that way of eating—and this is especially true if you need to eat a certain way for medical reasons. I realize this may seem like a subtle distinction, but deciding to eat in a specific way to take care of yourself is very different from following a restrictive diet and then trying to dismiss urges to eat anything off of that diet. For example, someone with a dairy sensitivity who chooses to dismiss thoughts of eating dairy is not the same as someone who implements a strict calorie deficit and then tries to dismiss urges to eat any additional calories.

Get rid of the binge problem, don’t aim for perfect eating

To further explain why stopping the binge eating habit does not include learning how to stick to a diet, I’m going to end with an excerpt from the Brain over Binge Recovery Guide (from the Healthy Eating chapter). I hope that reading the following few paragraphs helps you better understand the purpose of the Brain over Binge approach, and the purpose of separating your higher brain from your lower brain—in a way that promotes recovery, not dieting.

“It’s common for binge eaters to mistakenly merge the part of themselves that wants to binge with the part of themselves that wants any unhealthy food. They begin to apply the lower brain/higher brain idea to the consumption of all junk food by viewing their lower brain as their “unhealthy eating” brain and their higher brain as their “healthy eating” brain. I don’t think this is useful, especially when first trying to quit binge eating, because it can lead to an “all or nothing” trap. When you start trying to view all of your cravings for anything unhealthy as neurological junk, it can be overwhelming.

It can lead you to believe that if you follow a desire for a dessert or some processed or convenience food, then your lower brain has already won, so you’ll be primed to believe any thoughts that say you “might as well binge.” You don’t actually have a good brain and a bad brain, because both the lower and the higher brain are necessary for a rich human existence. Your lower brain, with its pleasure centers, is indeed behind most of your junk-food cravings, but everyone has those. The lower brain also causes you to crave and take pleasure in delicious, healthy food as well, as desire for food is rarely a purely rational experience. Recovery is about trying to get rid of the “glitch” in your reward system, not banish the system altogether.

Craving french fries doesn’t make you abnormal or weak, and it certainly doesn’t mean your animal brain controls you. If you choose to follow those brain signals and have the fries, great—enjoy them! If you choose not to, then that’s fine too—have some organic carrot sticks with almond butter instead, and enjoy those! Don’t think that if you choose the french fries, you are giving in to a binge urge. Likewise, don’t think that if you decide on the carrot sticks, depriving yourself of the fries will lead you to binge. It won’t. There will be other opportunities for fries. The methods and advice in this book are for quitting binge eating, not for sticking to very strict, healthy-food-only eating plans and banishing all cravings for anything unhealthy.”  (pgs. 262-263)

I encourage you to find a balance in your eating that works for you, but remember, you never have to eat perfectly!

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If you want extra guidance in learning how to eat normally, you can get the Brain over Binge Course for $10.99 per month.

You can also get personalized support and accountability with one-on-one coaching or group coaching.

eating disorders and digestive health

Ep. 74: Eating Disorders and Digestive Health (Interview with Pauline Hanuise)

are you truly binge eating

Ep. 72: Are You Truly Binge Eating?

cookie rosenblum kathryn hansen

Free Class with Cookie & Kathryn

I’ve heard from many people who aren’t sure if they binge or not. They know they are doing something with food that doesn’t feel good, and they know they are eating too much at times, but…

Is it binge eating?
Is it compulsive overeating?
Is it emotional eating?

There is some subjectivity in labeling problematic eating behaviors, and there is often overlap between behaviors. However, it’s valuable to determine what you are specifically struggling with, because when you know what your problem is, you can better apply targeted solutions.

I’ve recently talked to my friend and colleague Cookie Rosenblum about this, and we have decided to host a free online class to help you determine if you are binge eating, compulsively overeating, or engaging in habitual pattern of emotional eating. We want to help you understand how to overcome each of these issues!

The class will be on Wednesday, November 18th at 12pmET, and you can register now.

Cookie is an expert at helping people overcome problematic overeating and emotional eating, and of course, I help people stop binge eating.

Because the term binge has become mainstream (think of “binge-watching” shows), it is sometimes applied to any behavior that seems excessive, including eating behaviors. However, binge eating is not the same as overeating, and overeating isn’t always a problem. Everyone overeats from time to time, but when it feels compulsive and too frequent, it’s definitely something to work on.

If you aren’t sure what type of eating issue you are dealing with, but you want to be free of your struggle with food, I hope you will find the upcoming online class with Cookie very helpful.

This is a one-time class and space is limited, so I encourage you to register today.

Ep. 70: Fasting Behaviors and Disordered Eating (Interview with Elisa Oras)

Eat everything in moderation binge eating recovery

Can I Recover & be Healthy if I Eat Everything in Moderation?

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.

Before I end today, I want to direct you to a podcast episode and other resources that relate to this topic:

Episode 31: Making Healthy Changes After Binge Eating Recovery
In this episode, I interviewed Daniel Thomas Hind (*listen to this important message prior to the episode), who helps people improve their health through a process of learning new skills and habits around food. Although Daniel does work on helping people with weight loss, he always comes from a place of making sure his clients are well nourished and not feeling deprived. One thing I want to mention about Daniel Thomas Hind’s work relates to what I said in this post about choosing how you want to eat, based on your own unique body and lifestyle. It’s important for you to know that, although Daniel personally subscribes to a paleo-type lifestyle and does teach about that, he wants clients to choose and craft their own way of eating.

The Brain over Binge Course:
My course has ample advice and information about learning to eat adequately and learning to make food choices that feel good to you.  Four of the eight lessons in the course focus on adequate eating, so you’ll get plenty of guidance in this area. If you are still struggling with binge eating, you can get learn more about the course.

One-on-one coaching with Julie
If you need more extensive personalized help, our Brain over Binge coach (Julie), can help you create a way of eating that works for you. She can help you uncover your own unique formula that feels nourishing, satisfying, and supports your physical needs.  Learn more about coaching.

Go to Part 2 of this blog series.

Binge eating at night and late night cravings

Binge Eating at Night and Late-Night Cravings

It’s common for binge eaters to primarily binge at night; and even after binge eating stops, you may still find yourself having late-night food cravings. Some people are bothered by these cravings, and wonder if giving in to them means that they are overindulging; or conversely, if ignoring those cravings means that they are being too restrictive. Everyone has to navigate the balance between restriction and overindulging, and at night is when we usually have the most opportunities to do that. Most people don’t get up in the morning craving a piece of cake, but after the work of the day is done, that piece of cake may seem much more appealing.

An important thing to know as a recovering binge eater—or anyone who feels like they eat too much at night—is that night food cravings are very common. One study found that appetite and interest in food peaks at around 8 pm, as part of our natural circadian rhythm. So, when you find yourself craving a sugary snack after dinner or after dark, know that you are not alone, and there is nothing wrong with you. There are many theories as to why this is so, and you can read about some of them in this article: The Science of the Midnight Snack. From an evolutionary perspective, night eating had a survival advantage in that it helped our ancestors store calories more efficiently when food was less abundant. Even today, we live in a sort of “hunting” mode during the day—working, moving, and doing—and once we slow down at night, our survival mechanisms recognize this and give us a “time to eat!” signal. It’s as if we are wired to want to eat more at night to replenish the energy stores we lost during the day, and store up more for tomorrow.

We tend to crave sweets at night not only to replenish and store up energy, but for quick energy in the moment. At night we are tired and our brains are energy depleted. If we choose to stay awake or have to stay awake, our brains will naturally view sugary food as attractive and rewarding because it is a source of quick energy. Sure, a banana would do the trick, but for most people, that’s not what is the most appealing after dark. Our self-control functions are at their weakest when we are exhausted, so it’s no wonder that many people don’t make their healthiest food choices at night.

For people struggling with binge eating, these natural mechanisms can make them more likely to experience (and give in to) urges to binge at night; or their decision to follow a night craving leads to thoughts that say: “I’ve already blown it, so I might as well binge.” Instead of learning of the normalcy of late-night cravings, binge eaters often learn that wanting to eat at night is a signal that they aren’t emotionally fulfilled, or that their day was too stressful, or that they didn’t eat the right foods for breakfast, lunch, or dinner. While stress, sleep, and diet patterns certainly can play a role in the frequency and intensity of night cravings, realizing that this type of heightened interest in food—especially junk food—is normal may help you spend less time asking why, and instead focus on some useful strategies to manage the night cravings when they occur.

Common advice for dealing with night eating is to keep healthier food options in the house, make sure you are eating enough throughout the day, eat dinner a bit later, do some light exercise at night, stay hydrated, make plans for when cravings hit, or just go to bed earlier. These common suggestions are certainly useful, but I want to go beyond that and give you 4 more things to think about when night cravings hit. These 4 tips can be helpful whether you are still binge eating at night or if you simply feel like you are eating too much after dark.

1: Stop Telling Yourself You Shouldn’t Eat at Night

We’ve all heard the popular advice that eating late leads to more weight gain, but this idea is actually rather controversial. While some experts say that the body doesn’t process and use food and calories well at night, so night eating can lead to weight gain, others claim that eating late at night is actually better for fat loss. Here is an article that says overall food intake matters more than timing, and it’s possible that the any observed link between late night eating and weight gain is not a causal relationship.

It’s important not to take all weight loss advice at face value and use it to make rigid rules for yourself. Telling yourself, “It’s late, I shouldn’t eat anything” can lead you to want to eat more—because anything that is forbidden in your mind becomes more appealing. You have freedom to eat at night if you want to, and only you can make that choice. I frequently have a snack before bed, and I’ve also eaten in the middle of the night from time to time since I recovered from binge eating. I’ve struggled with insomnia at various points, and during those sleepless nights, I’d eat about every 2 to 3 hours. I didn’t plan the intervals—that’s just when my body would naturally signal hunger. I’ve also been awake all night countless times with my babies, and I’ve spent long nights writing; and again, I eat when I’m hungry. The reason most people don’t eat in the middle of the night is because they are sleeping, not because they are telling themselves that they “shouldn’t”. If you are awake for one reason or another, don’t beat yourself up for being hungry and having some food.

2: Enjoy Your Late Night Snack

If you decide to eat something at night—either before bed or if you wake up in the middle of the night—don’t do it in a guilt-ridden way. Own your choice and enjoy the food. It sometimes helps people to put the food on a plate and sit down to eat, instead of standing at the refrigerator.  This makes your choice to eat feel more like a well-thought out decision instead of an impulsive one.

When I was in therapy for bulimia and binge eating disorder, I worked with a nutritionist who created a meal plan for me. She spread out my calories evenly during the day, which is fine; but it didn’t quite feel right to me and now I understand why. I didn’t find myself wanting a big breakfast or lunch, and found myself basically forcing in the food. Then, I’d come to the end of the day not feeling like my dinner or bedtime snack was big enough. I’d become frustrated and resentful; and if I decided to eat something extra late at night, I’d feel so guilty that I wouldn’t truly enjoy it. This mindset often led directly to urges to binge at night, and I’d proceed to eat thousands more calories after my snack. My therapist explained that this night binge eating pattern stemmed from emotional issues.

Now, looking back, I can see that I simply needed more calories at night. I was an athlete at the time, and big meals during the day weren’t practical because they made me feel sluggish and full for track practice—which was usually twice per day. I needed more at night because that’s when my body signaled me to replenish my energy reserves. Altering my eating plan wouldn’t have stopped my binge eating (because I didn’t know how to dismiss the binge urges at the time), but there was simply no need for me to beat myself up over wanting to eat more at night. I should have eaten a little less during the day to fit my lifestyle, and then enjoyed a larger dinner and bedtime snack, without all the shame. Everyone has different patterns, so trust yourself to settle on eating times and amounts that work for you.

[If you feel like you need one-on-one support in creating a meal plan for yourself and nourishing your body during and after bulimia/binge eating recovery, Binge Code Coaching specializes in this.] 

3: Deal with Blood Sugar Fluctuations

If you are waking out of a deep sleep in the middle of the night feeling hungry, it could be a blood sugar imbalance. Of course, if you have any blood sugar problems, you should always seek a doctor’s advice. Here I’m talking about a simple dip in blood sugar that is making you feel like you need to eat something. You can try sipping some diluted juice before eating to take the edge off of the craving, and that has the added benefit of hydrating you—to ensure your craving isn’t partially due to thirst.

Then, if you are still feeling hungry, you will be in a less ravenous state and you can make a more rational decision about what to eat. I realize you don’t want to do this every night because it interrupts sleep, so as a long term strategy, you’ll want to balance blood sugar overall, and you can get nutritional support to do that. Some people find it helpful to eat something right before bed that will help regulate blood sugar—including protein, healthy fat, and possibly some high quality carbohydrates.

4: Use Detachment from Cravings in Conjunction with Other Strategies

Even if you stop binge eating at night, you might find that your night cravings still feel problematic. You can be confident that you never have a follow a night craving (or any craving) with a binge, but it makes sense to start addressing the night cravings. These type of cravings are more common if you are overtired, overworked, or overstressed, so working on those areas can often tweak your physiology enough to reduce nighttime cravings. Meditation, exercise, and supplements may also have a place in balancing your body. However, there will inevitably be times when life is rough, and stress is inevitable, or there is no time to meditate or exercise, or you have no extra money for supplements.  That’s why it’s important to know that you aren’t powerless when it comes to any type of craving.

Yes, it’s normal to have night cravings; yes, it’s okay to follow them; and yes, it’s great to enjoy whatever food you choose to eat at night—but you are still capable of a drawing a line when enough is enough, or deciding to simply say no. You can detach from night cravings just like you detach from binge urges. You can choose not to act on a night craving just like you choose not to act on an urge to binge. You don’t ever need to make night eating off-limits, but know that you get to decide the place that night eating has in your life.

For more help with ending binge eating at night (or at any time of day), you can download the free Brain over Binge Basics PDF, or learn more about my Course.

Intuitive eating for binge eating

Is Intuitive Eating a Remedy for Binge Eating?

If you’re a binge eater trying to recover, you’ve likely come across the term “intuitive eating.” It has become a common term that refers to tuning in to your own body and hunger signals to guide your food choices. The philosophy of intuitive eating was originally developed by Evelyn Tribole and Elyse Resch, and detailed in their book Intuitive Eating: A Revolutionary Program That Works (1995).  I began struggling with binge eating in 1999, and definitely remember hearing about intuitive eating as a potential cure or remedy for binge eating. I didn’t specifically read the Intuitive Eating book at the time, but I found information saying that if I learned to tune into my own body, then I would no longer need to question what I needed or eat or how much I needed to eat, and my desire to binge would also go away.

It’s important for you to know that Tribole and Resch do not present Intuitive Eating as the cure for binge eating. However, intuitive eating is talked about so much in the eating disorder community, and it’s easy to get that message from other sources.  I remember thinking that if I could just get better at listening to my body, then surely it would not tell me to binge. Unfortunately, it seemed like no matter how hard I tried to become an intuitive eater, it wasn’t useful for stopping my binge eating.

Can Intuitive Eating Help in Binge Eating Recovery?

This is not to say that intuitive eating isn’t useful, but I think it’s extremely difficult to tune into your body and decipher it’s signals when it’s signals are so mixed up by binge eating—and possibly restrictive dieting and purging as well. It was so frustrating to try to listen to my body when my body and brain seemed determined to drive me toward massive amounts of junk food. I often wondered if binge eating was what my body intuitively wanted. (I wrote an entire post about feeling like you want to binge)

In the basic theory of eating intuitively, your body knows what foods are best for you, and how much you need to eat; and if you can just learn to follow that inner guidance, you’ll be able to eat in a natural way and effortlessly maintain a healthy weight for your unique body. Intuitive eating is basically about trusting your body’s innate wisdom. It involves following your tastes and cravings, but it’s not just about eating what you desire in the moment. It’s also about being connected to how certain foods make you feel, and making food choices based on how you want to feel. The result of intuitive eating should be a healthy diet that fits your lifestyle and fuels your body in the best way possible.

Intuitive eating does work for some people, even binge eaters—especially in the area of giving up the dieting mentality and food rules. There is certainly value in the philosophy of using your body’s innate wisdom rather than following a strict food plan.

Intuitive eating can be helpful—not as the cure for binge eating—but as a way to guide you in learning to eat enough and nourish yourself, provided the philosophy is understood properly. It’s mistaken to simply think of intuitive eating as an “eat whatever you want, whenever you want, for the rest of your life,” which it is often (wrongly) interpreted to be.

Intuitive Eating Presents Unique Challenges for Binge Eaters

It’s also important to be aware of some challenges that you may face as a binge eater trying to learn to eat intuitively. As I’ve alluded to based on my own experience—hunger and fullness, as well as food preferences and cravings, aren’t usually very reliable after prolonged periods of binge eating, overeating, dieting, and/or purging. Stomach stretching from large food quantities, “addiction” to certain foods, digestive problems, and other physiological imbalances caused from harmful eating behaviors can seem to dim your intuition, or make you feel out of touch with any sort of innate wisdom surrounding food.

For example, you may feel like you never truly feel full after eating—unless you binge. Or you may try to follow your taste preferences, but you only seem to crave the sugary and processed food that you binge on. Or you may fear your body’s signals of hunger because you’ve lost trust in your ability to control yourself around food (for more on this, you can listen to Episode 62: Fear of Hunger in Binge Eating Recovery).

In today’s food environment, intuitive eating can be a challenge even for non-binge eaters. Many of our modern processed and convenience foods can make the body’s natural hunger and satiety mechanisms less effective. I don’t think the appetite is 100 percent reliable for most people, which is why we also need to use our higher brain when making food choices, and you can read this post for more: Listen to Your Body?.

If you want to continue exploring this topic, and understand the challenges of using intuitive eating as you recover from bulimia and binge eating disorder, here are a few resources for you:

Brain over Binge Podcast Episode 16: Eating Intuitively: Is it Right for You in Recovery from Binge Eating?

Gillian Riley, who wrote a guest post on my blog and did an interview on my podcast, has a free e-book: What is Wrong with Intuitive Eating? on her website. The e-book is a great summary of some of the challenges of using your intuition to guide food choices.