I was recently sent an email asking this question. It was the third time in two weeks the topic of binge eating has come up, with someone seeking advice on how to overcome it through means of a proper nutrition plan. I am sharing my response because I have the feeling it will be relevant to many people out there who find themselves asking the same question (or even those who have not become aware of the existence and severity of binge eating).
Binge eating is more neurological than actually food-based. I can recommend the book Crave by Cynthia Bulik, which is a very good read to help understand that subject more. Binging is an eating disorder just like the most common ones, except not as recognized (even though it actually is the most abundant form of disorder in men and women). Surprisingly to most, it is even INCREDIBLY common with competitors and professionals in the fitness world. Many times, people with eating disorders think they have overcome it when, in actuality, they transfer to a different form of obsession with food.
From what I’ve noticed, binge eating is a result of too much restriction. You shouldn’t focus on restriction in your diet, but more on what you CAN have. Practicing mindful eating is important. Focus on the food you are eating, its taste, and how it actually nourishes the body instead of counting calories, being preoccupied with what you cannot eat, and worrying about numbers. Avoid keeping binge triggers in your home, mindless snacking in front of a TV or computer, and pay attention to emotional triggers that set off binge eating. Keeping busy in general helps, as does setting a time where you stop eating for the day (7pm for example). I’d also focus on eating whole, real, organic foods and cutting out anything synthetic or genetically altered- especially “sugar free” foods where the sugar has been replaced with a substitute like aspartame, saccharin, or sucralose. Such foods can possibly manipulate hormones and insulin levels, which can result in the body feeling deprived.. which only leads to more binge eating.
When you are craving anything, always stop and ask yourself if you are actually HUNGRY, or just mentally craving it. Learn to pay attention to your body and gauge physiological hunger vs a mental craving. If you restrict yourself all day and come home at night famished, you’re basically setting yourself up for disaster. Sometimes cravings are due to your body actually needing a certain nutrient, but just remember that for the most part, the brunt of binge eating is purely neurological.
If you say you “cannot” eat foods, I assume it’s because of an allergy or other medically-related reason. If you are saying you cannot because they trigger binge eating, then I assume you restrict your diet and exclude these foods – which you actually enjoy – only to have it bite you in the butt as soon as you are home, by yourself, finishing a full package of it. You can assure it’s mental and not an actually nutritional craving by adding a little extra complex carbohydrate and fat to each meal throughout the day (sweet potato + coconut or almond butter, quinoa + avocado). It’s been my experience that doing this helps immensely with craving and binging because you are supplying your body with the right nutrition to stabilize insulin levels and avoid any blood sugar crash… which leads to binge eating.
All in all, it is just important to know that any disordered eating or unhealthy relationship with food stems from an emotional place and has nothing to actually do with the food at hand. Food just acts as the outlet since all we truly have control over is what we feed our bodies. Binge eating should be considered just as serious as anorexia or bulimia because it can be just as harmful to the body (and your mental state).
If exercise is important to you, even 10-15 minutes a day of a fully body-weight workout is doable no matter what your schedule may be. Nutrition is the forefront, but staying active is a vital supplement to maintaining optimal health.
I hope this helped. I would be more than happy to help you with a personalized health plan like you asked. I just like to make anyone aware that, although education through a meal plan is a great catalyst, it is not a cure-all in such situations. I would rather bring awareness to that than simply supply you with a quick-fix service. I do highly suggest that you read that book and look into the practice of mindful eating. I could suggest a licensed counseling specialist in disordered eating if you think you may benefit from that venue, as well.
