Gillian Riley fasting and binge eating

Fasting & Binge Eating: Not So Fast (Post from Gillian Riley)

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.

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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.

BIO

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
NOTES

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

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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

motivation for dieting

What is Your Motivation for Dieting?

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 84 Q&A audios address giving up dieting and learning to eat in a way that works for you.

You can sample course audios in the free preview:

Free help for binge eating (Course Preview)

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.