Stuck in an endless cycle of eating, feeling out of control over eating, and ashamed? You may be caught in a cycle of limiting indulgence. Learn what the cycle is, the science behind it, and five tips to break it.
What is the Binge-Restrict Cycle?
A binge cycle occurs when a person oscillates between restricting food intake and overindulging or overeating to the point of discomfort. Often people who have been dieting and restricting their diet find themselves in this cycle.
We can think of this cycle as having four steps:
1. Limiting food
Maybe you already have a diet or maybe you just started a new diet. You’re cutting back on portion sizes and tracking your calories through an app. You eat a lot less than you used to and you probably feel proud of that (because our culture says you behave well by “watching” what you eat).
2. Eating disorders and cravings
Now you’ve been restricting for a long time and you’re starting to realize that you can’t stop thinking about food. You are constantly wondering when your next meal will be and analyzing what you should choose to eat. It’s hard to focus on other things because you’re preoccupied with food thoughts.
You also begin to notice greater cravings for food, especially carbohydrates. It becomes difficult to ignore them because the desires are so high.
3. Overindulging / feeling out of control around food
As cravings are intense and your body is depleted of energy, you end up eating or overeating to the point of physical discomfort. It feels like such a release (and a relief!) while you’re eating and you’re probably experiencing a bit of a rise in time.
4. You feel guilty or ashamed
After you binge, you feel guilty and ashamed of yourself. You start beating yourself up because you don’t have “strength” or “discipline”. You promise yourself you’ll “get back on track” tomorrow and get really strict with your diet to make up for it.
What is a ban?
Restriction looks like restricting your food intake in some way. Here are some examples of behavior that may qualify for a ban:
- counting calories
- cutting out food groups
- Depriving yourself of your favorite foods
- watching or limiting portion sizes
- skipping meals
- mental restriction, labeling certain foods as bad and feeling guilty about eating them
What is eat addiction?
According to the Diagnostic and Statistical Manual of Mental Disorders-5 (also known as DSM-5), which has its limitations and is not very comprehensive, A binge eating episode is characterized by both of the following:
- Eating, in a given period of time (eg, within any 2-hour period), an amount of food that is greater than most people would eat at the same time under the same conditions.
- Feeling unable to control eating during an episode (eg, feeling unable to stop eating or control what or how much you eat)
A binge-eating episode is associated with three (or more) of the following:
- Eating more quickly than usual
- Eating until you feel uncomfortably full
- Eating large amounts of food when you don’t feel physically hungry
- Eating alone because you are ashamed of how much you eat
- Feeling self-loathing, depressed, or extremely guilty after overeating
If you don’t meet the criteria listed above, that doesn’t mean your experience isn’t valid or important. If you’re overeating and it’s causing you stress, you may still find yourself in this cycle of going back and forth between restriction and overeating.
The science behind this cycle
Why do you crave carbs so much when you’re restricting? You are not doing anything wrong. It is not a moral failure. It is actually an adaptation to starvation.
When you restrict food, your body will go through many adaptations to help you survive and maintain homeostasis (or balance). These conditions can include increasing the hunger hormone, ghrelin, lowering your metabolism, and releasing a chemical called neuropeptide Y (NPY).
NPY is secreted by your brain and increases your motivation to eat, delays satiety, and mimics eating by choosing carbs. Because NPY delays satiety, you may feel like you can eat more carbohydrate-rich foods at once, which may feel like a binge.
But this is not a matter of control. It is an evolutionary way of survival. Our bodies are wired to try to survive hunger and food shortages. They don’t know the difference between hunger and food.
Research has also shown that restricted access to food and even the expectation of restriction may lead to binge-like behavior. One study showed that when abstinent eaters were told they would begin a week-long, low-calorie diet immediately after they participated in a cookie taste test, they ate more cookies than non-abstainers and non-restricted eaters. eating later.
5 Tips to End the Cycle
1. Make sure you eat enough.
Binging rarely occurs without restriction or deprivation; therefore, the remedy for overindulgence is to eat enough and nourish yourself well. Make sure you eat regularly and consistently, ideally every 3-4 hours.
Make sure your meals and snacks include a source of carbohydrates, proteins and fats. Choose foods that help you stay full and satisfied.
2. Add your favorite foods.
Research shows that being deprived of certain foods can increase your response to pleasure, making you more vulnerable to overindulgence. Even if you are eating enough, if you are still avoiding certain foods, you are still restricting yourself.
Give yourself permission to include foods you love in your daily diet. Incorporating them into your day can help get them off the fence about forbidden foods and make them feel neutral.
3. Respect your body’s signals.
Start getting used to how hunger feels in your body. Does it manifest as a growling in your stomach or tiredness or irritability? There are many ways that hunger can manifest in your body – to learn more check out my post on Am I Hungry? Signs of Hunger to Watch for.
Honor your hunger cues by feeding your body when it talks to you. Don’t wait to eat until your diet says it’s time or you’re starving. Pay attention to your hunger when you see mild hunger symptoms on the fullness scale.
4. Practice curiosity instead of judgment.
What do binge-watching episodes do for you? Many times it is followed by a lot of judgment, shame and guilt. These feelings, although very human, do not help and do not encourage change.
See if you can practice bringing in a sense of curiosity after the binge. Can you ask yourself how you were feeling physically, emotionally, and energetically before the binge? Was there a trigger? Did you eat enough early in the morning? Can you be curious about what you might have been needing in that moment before indulging?
5. Find coping skills to help meet your needs.
Curiosity can help you identify your needs in the moment. Often there is a physical need (more food!) and many times there may be an emotional need. Ask yourself what do I really need at this time?
- Do you want to relax?
- Do you need a connection?
- Do you need comfort or consolation?
- Are you looking for a range?
- Do you need a sense of happiness or joy?
If you can identify a need, see if there are ways you can meet that need without food.
- If you want to relax, maybe you take a nap, or lie on the couch and read a book or watch TV.
- If you need to communicate, maybe you call your friend or ask your partner for a hug.
- If you need relaxation or comfort, perhaps you take a warm bath, light candles, play relaxing music, or try a massage.
- If you want more space, maybe you go alone to a quiet place or ask your family for some time alone.
- If you need a feeling of happiness or joy, maybe you go dancing or go to a concert.
If you’re still stuck in a cycle of binge eating, you may meet the criteria for Other Specific Eating Disorders (OSFED). To learn more about eating disorder warning signs and eating disorder resources, see my post 6 Warning Signs of an Eating Disorder.