
If you’ve tried to stop binge eating through intermittent fasting, giving up processed foods, or counting calories, this post is for you. You’ve likely heard people claim that one or a combination of these methods helped them conquer binge eating. There’s evidence to support these strategies as beneficial to health—without being extreme or considered dieting. They’re often promoted as ways to take control of your eating habits, particularly if you feel out of control around food. But what happens when these methods don’t work for you?
The Allure and Pitfalls of Intermittent Fasting
Intermittent fasting is particularly tempting for binge eaters. The logic seems sound: by shortening your eating window to 8, 6, or even 4 hours, you limit the time you have to overeat. It sounds foolproof, but if you’re anything like me, it might surprise you how much damage you can still do in that limited time.
Initially, intermittent fasting might seem like it’s working. But after a few days or weeks, the scarcity mindset kicks in. Knowing that you can’t eat after a certain time, like 6 PM, can lead to overeating before the cutoff. You end up feeling overly full and still bingeing—just within a shorter time frame.
One personal observation I made is that intermittent fasting dulled my satiety signals. My body struggled to feel satisfied within the restricted eating window. I felt full, yet the urge to eat more lingered, leading to feelings of guilt and confusion. The conflict of being physically full but mentally unsatisfied is all too familiar for binge eaters. While intermittent fasting might work for some, it can disrupt your natural hunger cues, making it harder to regulate food intake.
The Processed Food Dilemma
Processed foods often get a bad rap, especially in binge-eating cycles where convenience foods become the go-to. The idea of cutting out processed foods seems sensible—after all, it’s hard to binge on broccoli, right? However, the evidence-based approach to treating binge eating actually involves incorporating all types of foods. Restricting certain foods can trigger binge eating, making it counterproductive.
For those of us whose primal brains have been triggered by food scarcity, simply reducing processed foods can backfire. The moment I tell myself to eat less of something, my brain fixates on it. The key isn’t about cutting out processed foods but about finding a balanced approach. Planning meals that include whole foods while not demonizing processed foods has helped me. It’s about adding more nourishing options rather than imposing strict limits, which can lead to a healthier relationship with food over time.
Calorie Counting: Helpful or Harmful?
Calorie counting is another common strategy people use to manage binge eating. Some set a generous calorie limit, believing it will help them stay in control without feeling deprived. However, this approach has its pitfalls. For me, calorie counting felt restrictive, triggering my binge eating even more.
Moreover, appetite fluctuates daily. Sticking to a set number of calories each day can lead to a constant battle with your body’s natural hunger signals. I used to believe that my appetite was broken due to a hormonal condition, and that strict calorie limits were necessary. But as I tuned into my body, I realized that managing my psychology around food—without rigid rules—was more effective.
The Need for Intentional Planning
Planning meals is crucial for recovery, even though it may seem boring and effortful. Without planning, I found myself reaching for convenience foods, which disrupted my eating patterns. By intentionally planning meals that are both nourishing and satisfying, I was able to create a sense of internal regulation around food. I was still gave myself permission to eat all foods, but found when I made an effort to prepare foods my pull to eating sweet processed foods leveled out.
This approach isn’t about imposing rules; it’s about gentle, intentional choices. It’s important to listen to your body and find what works for you, rather than blindly following popular advice. Everyone’s relationship with food is different, and what works for one person might not work for another.
Finding What Works for You
If you’ve tried intermittent fasting, cutting out processed foods, or counting calories, and it hasn’t worked, don’t blame yourself. These strategies have their merits, but they might not be right for you. The key is to understand your own psychology around food and find a way to work with it, rather than against it.
For those interested, I’m considering offering a course on intuitive eating, tailored to help you adapt these principles to your own needs. If this resonates with you, sign up for my mailing list to stay updated.
Remember, it’s not about following a strict set of rules but about finding what helps you feel regulated and satisfied with your food choices. Your journey to healing your relationship with food is unique, and it’s okay to take a different path to get there.
Thanks for reading, and I hope this post helps you navigate your own path to recovery.