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How to Prevent Binging

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16 Nov 2012 03:26 #13763 by 10syogactress
10syogactress created the topic: How to Prevent Binging
Hi Everyone,

I am going to put this up as a helpful post for us who are, have, or may have issues with binging after fasting (or even breaking a fast with a binge). For me, I am right now better at binging than I am at fasting. My intention is to flip those two around!

What advice do you have, stories to share, concerns to provide on binging and fasting? Sending you all a lot of love!!

HW: 149 lbs
LW: 121 lbs
GW: 123 lbs

"The way you do anything is the way you do everything."

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16 Nov 2012 06:28 - 16 Nov 2012 06:35 #13764 by Shant
Shant replied the topic: How to Prevent Binging
Hi, i know it's not what you want to hear but it takes time to teach the taste buds and control the apettite after each fast. You may try to break each fast with a green smoothie. Last time I threw broccoli, spinach, celery stalk and ginger into the juicer, added some of the pulp back into juice, blended with parsley, cardamon, a bit of coconut milk and hemp. Aah that was so good and kept me full. I make sure I eat enough good quality protein (tricky if you are vegetarian) and some vegs, some walnuts etc in the second meal. The meal shluld be complex, looking fancy, something you cared about. And then, as evening arrives, I allow myself anything I was craving during my fast, but first comes good dinner :). Moving from the bottom of the pyramid towards the peak, the base represents good quality nourishment.
Weight train on that day or do anything you like to do. Take a cold shower if you must. Get out of the house if your taste buds chase you around and don't intend to stop. It helps, I promise. By doing some kick ass movements you tell your body to store glycogen instead of fat. Depends on your goals and reasons why you are fasting anyway. And never give up on yourself to begin with! :)

Frequent intermittent fasting has taught me that it matters what I put into my mouth because I want to see myself healthy and fit. I bet you do, too. I guess it was you who wrote that you had celery stalks wth almond butter. One of my favs! Allow yourself to binge now and then. It will reset you. Just make sure that on those carb rich days you reduce fat intake. Also, eating gluten free helps to prevent binges.

I'd also like to hear how other cope with fasting related binges.

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16 Nov 2012 12:23 #13766 by Lisafast
Lisafast replied the topic: How to Prevent Binging
This is a great topic. Thanks Yoga for starting this thread. I have found that engineering my environment helps prevent binges. Keep your pantry full of healthy foods with lots of fiber and nutrients. Avoid eating in front of the tv. Binge at raw restaurants. You can't overeat Raw foods because there is so much chewing. When you are eating, be zen about it. Be in the moment with your food. Enjoy every aspect of your food. Look at the textures, breathe in the aromas, let it roll around on all parts of your tongue to taste it with all the different taste buds. Eat only quality foods. If you are at work and there is a bag of cheese doodles that someone left behind, dump it into the trash and cover it with something horribly dirty and repelling. Keep organic energy bars, nut butters and nuts in your locker or desk at work to fill you up when everyone around you is eating crap. Eat an apple on your way home from work to calm your hunger. Be prepared for temptation. There is always going to be something that you like but don't want to eat thrown into your path. Plan what you will eat instead. But make your substitution delicious and even a little decadent so you don't feel deprived. Save your binge for your last meal pre-fast and then go hog wild. And never neverr forget how strong you are. If you can make it 12 or 24 hours without eating, you can walk away and NOT binge. The more you show yourself that you keep your word to yourself, the less protesting your body will do. And remember that temptation comes in waves, builds in intensity and then rolls out to sea. Try to distract yourself until it is gone. And it will go away.

Hope that helps.

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16 Nov 2012 17:31 #13770 by Ockeghem
Ockeghem replied the topic: How to Prevent Binging
I ask this question in all sincerity. What exactly is 'binge eating'? I've interpreted it to mean that one eats anything / everything in sight, but I don't want to speculate. I'd like to know what others mean by that phrase. Thanks. :)

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16 Nov 2012 20:47 #13772 by Hungry Caveman
Hungry Caveman replied the topic: How to Prevent Binging

Ockeghem wrote: I ask this question in all sincerity. What exactly is 'binge eating'? I've interpreted it to mean that one eats anything / everything in sight, but I don't want to speculate. I'd like to know what others mean by that phrase. Thanks. :)


For me binge eating is non stop out-of-control eating to the point you are running to the bathroom and its coming out either end in liquid form. Sorry to be so graphic. This can happen very quickly after a fast of any length.

I agree with Lisa about keeping healthy foods around, but I bet I could polish off 10 organic energy bars when I am on a roll. Many people get thrown off the fasting track by thinking a lot about "healthy food". I for one can get very fat on "healthy food". I have known many fat vegans. When fasting the mental emphasis should be on eating nothing.

There is no magic bullet for "curing" binge eating. I am of the opinion that binge eating is triggered by high levels of insulin that starts with the ingestion of high carbohydrate food. For me the insulin trigger can be something as innocent as grapes or water melon. But once that insulin spike starts I can become an animal.

I remember once when I got into this mode starting with sunflower seeds I grabbed a box of my son's Cheeze-its while he was in the bathroom. When he returned and wanted his Cheeze-its back I was almost ready to cry. I wanted those crackers that bad.

OK three ideas I have here:

1) If you find yourself in this wild eating mode, and this is happening to Yoga a lot, it can be stopped by allowing insulin levels to return to normal. You can do this if you can stop feeding for about an hour. The problem is your brain is NOT going to want to do this. But the best thing is, if you can tear yourself from the food environment, is to take a one hour walk. When you come back you will find you can stay away from food much easier because that wild out-of-control feeling is gone because your insulin levels have returned to normal.

2) Avoid carbohydrate rich food and high glycemic carbohydrates in particular. There are piles of these kinds of foods in health food stores and they will trigger an insulin rush as fast as anything. Dark organic chocolate would be a prime example, but less obvious would be organic bananas, organic mangoes or just about any kind of crackers or bread. All of this ends up as pure sugar in your blood stream. If you are having problems with binge eating this stuff is not healthy for you. Given enough time it can kill you. Don't die for Trader Joe! :lol:

One of the things I have done for myself is the super, extra-large, monster vegetable salad. I go into just a regular grocery store and buy a little of many kinds of vegetables. For example I might buy romaine lettuce hearts, red cabbage, cucumbers, bell peppers, celery, carrots, snow peas, cactus, spinach, tomatoes and broccoli. Then I cut this all up into a HUGE serving bowl. I add to this three or four hard boiled eggs, as much garlic as I want, a little olive oil and pour on the red wine vinegar.

This is going to keep you busy chewing and eating for at least an hour or more. It is going to stuff you like Porky the Pig, but I guarantee it is under 800 calories, will not spike your insulin and will not cause weight gain! :woohoo:

In other words go ahead and binge on low glycemic vegetables!

3) And this is the hard one. Focus on the wonderful feelings of abstention from food and feeling skinny. Stopping binge eating is not much different than stopping smoking, drug abuse, drinking or other compulsive behaviors. It involves some self control and re setting your priorities.

But the one advantage that you have when dealing with overeating is that the end result is not pleasant. People who overeat feel terrible in the end. And at the opposite end of this terrible feeling is the wonderful feeling you can experience from fasting and from being skinny. I have trouble fasting sometimes just like anybody else, but I cannot tell you how good I feel sometimes when I am fasting. For me it is a feeling of timelessness and transformation. And in behaviorist terms that can be a tremendous positive reinforcer to make me want to continue this fasting behavior.

I had an e-mail friend who sent me the below picture and quote from the model, Kate Moss, "Nothing tastes as good as skinny feels". As hard as it may be to do, that is the wonderful feeling that the binge eater must try to focus on rather than the initial good feelings of sticking excessive food into ones mouth. Its a real challenge, but that is what we are all here for.

-Caveman

Attachment skinnyfeels-300.jpg not found


I believed until I realized that God remains not in the sky, but on Earth in people who are able to be victorious over themselves.
-Porfiry Ivanov

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16 Nov 2012 22:11 #13774 by Mystic
Mystic replied the topic: How to Prevent Binging
I read binge eating was eating over 2000 cals in a short time frame. Binges can be as many as 10,000 cals! I think most people feel they have binged when they have lost control around food. It is hard to avoid after fasting, being mindfull, planning ahead, not buying junk foods helps me avoid temptation. If I buy crisps, I lose control, so it's best not to buy them at all.
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18 Nov 2012 18:21 #13782 by 10syogactress
10syogactress replied the topic: How to Prevent Binging
For me, binge eating is the equivalent of a drug addict going and getting a fix when they know that it is not right for their body. They know it is not right and it can hurt - physically and emotionally- hurt them.

With drug abuse, of course the person can also risk hurting another, but with binge eating (unless you begin to steal food or eat your roommate or family member's foods), you are only hurting yourself. Hurting yourself is just what it is - it hurts!

I think the human mind is capable of so much. I am also beginning to believe that we, fasters, are much more sensitive people than the average Joes and Josephinas. When we think of ourselves as a little bit special - I am not talking about boasting it out to the world - we gain confidence. Confidence is wonderful! From fasting, we can achieve so much and when/if we binge eat (trust me - I am no angel in this and I obviously have issues with it), we lose a little bit of the confidence that we gained while fasting.

Whatever you want to achieve with fasting and not binge eating, is there for you...right in front of you. Binge eating can be in the back of our mind, and we can try to ignore these thoughts, but we can also address the thought, acknowledge it and thank our thoughts. We can say, "thank you, binge eating, for being in my thoughts. I appreciate that you want to protect me and want to bring me comfort. However, I do not need you and ask you kindly to please go away."

When we are gentle, kind and calm to our minds and bodies, wonderful things can happen.

HW: 149 lbs
LW: 121 lbs
GW: 123 lbs

"The way you do anything is the way you do everything."
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19 Nov 2012 16:25 #13787 by happydays
happydays replied the topic: How to Prevent Binging
I suffered (and I mean SUFFERED!) from Binge Eating Disorder for decades. Fasting fixed me out although it did take a couple of years for the bingeing to totally stop. I just kept restarting - over and over again. Control came gradually. This is one of the joys of fasting; it is never over. The definition of the disorder is the consumption of an abnormal amount of food in a short period of time. My disorder involved two weekly binges which lasted an hour. I had no control whatsoever and ate so quickly it was more like inhaling. I was so ashamed of my habit that if someone else was in the house I would do my eating in the bathroom. So sad. Believe me I had tried EVERYTHING to shift it. Fasting was frightening because I read that it would encourage bingeing. Yet I lost 113 lbs which I have mostly kept off (2 regains, successfully lost) and use IF to keep me healthy. I tried once, after the event, roughly estimating calorific consumption and it was 16,500. I feel low even remembering and am unsure if this is at all helpful to anyone :( I now meditate regularly and keep binge foods out of the house.
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20 Nov 2012 05:28 #13792 by 10syogactress
10syogactress replied the topic: How to Prevent Binging
Hi Happy,

Thank you for sharing your story with us. That is what I really appreciate about this community - I feel very safe and full of support from the people who post here. This is a safe place for us fasters!

I am curious - can you tell us more about your 113 pound weight loss? If not, I completely understand. I think it is amazing and wonderful that you did this and I am interested in how you have kept it off! Do you credit the weight loss to the fasting only?

HW: 149 lbs
LW: 121 lbs
GW: 123 lbs

"The way you do anything is the way you do everything."

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20 Nov 2012 17:43 #13804 by happydays
happydays replied the topic: How to Prevent Binging
Hi10syogactress, It took 15 months to lose the weight using the method detailed in Health Won. I was fasting 4/5 days a week and was not perfect! Weight has been absent for almost a year with 2 regains which I used fasting to lose. I also use intermittent fasting to keep my weight down, sometimes fasting for 36 hrs but most days I eat one meal a day (large and healthy). Once a week I have an evening where I eat what I want aka the notebook method advised by the good Doctor. I admit I overeat at this time and that some of the food is junk, but I do not binge and am back on plan the next day. I often overhear people saying"oh, I had a binge last night. I ate a cake of choc and a packet of crisps" Well that doesn't qualify!!!!
I now walk every day and use the elimination cycles roughly twice per day, more on a fasting day. I meditate daily and lift weights twice a week. I had been on every diet but nothing kept the weight off. My diets were just lining the pockets of the diet industry and making me fatter!!! I don't find fasting particularly easy but it is part of my life now and a lot easier than carrying an extra 113 lbs around. I get depressed even thinking about it. When I look at past photos I don,t recognise the poor soul in them. I was a mess. Fasting works if you keep at it. You learn something from every fast even those that are ended early (been there!) and those that are ended inappropriately (been there!!!) good luck to everyone.

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