Stuck in a never-ending cycle of dieting, feeling out of control about food and ashamed? You may get caught up in the cycle of restricting overeating. Learn what the cycle is, the science behind it, and five tips to break free from it.
What is the Binge-Restrict Cycle?
The binge-restriction cycle occurs when a person oscillates between restricting food and overeating to the point of discomfort. Often people who diet and restrict their food intake find themselves in this cycle.
We can think of this cycle as having four steps:
1. Food restriction
Maybe you’ve been dieting for a while, or maybe you’ve recently started a new diet. You’ve limited portion sizes and tracked your calories on an app. You eat a lot less than you used to, and you may feel a sense of pride about it (because our culture tells us you’re morally good at “watching” what you eat).
2. Nutritional preoccupation and craving
Now you’ve been restricting for some time and you’re starting to notice that you can’t stop thinking about food. You are constantly wondering when your next meal will be and wondering what you should choose to eat. It’s hard to focus on other things because you’re so preoccupied with thoughts of food.
You also start to notice intense cravings for food and carbohydrates in particular. It becomes harder and harder to ignore them because the cravings are so strong.
3. Binge eating / feeling out of control around food
With cravings so strong and your body so depleted of energy, you end up overeating or eating to the point of physical discomfort. It feels like such a release (and relief!) while you eat and you might feel a little high during it.
4. You feel guilty or ashamed
After eating, you feel so guilty and ashamed of yourself. You start beating yourself up for not having more “willpower” or “discipline.” You promise yourself you’ll be “back on track” tomorrow and you’re very strict with food to make up for it.
What is a restriction?
Restriction is like restricting food intake in some way. Here are some examples of behaviors that would go along with the restriction:
- counting calories
- cutting out food groups
- depriving himself of favorite foods
- monitoring or limiting portion sizes
- skipping meals
- mental restriction, aka labeling a certain food as bad and feeling guilty about eating it
What is binge eating?
According to the Diagnostic and Statistical Manual of Mental Disorders-5 (also known as DSM-5), which has its own limitations and is not very comprehensive, a binge eating episode is characterized by both of the following:
Eating, in a discrete period of time (eg, within any 2-hour period), an amount of food that is certainly greater than what most people would eat in a similar period of time under similar conditions
Feeling out of control over eating during the episode (eg, feeling unable to stop eating or control what or how much one eats)
A binge eating episode is associated with three (or more) of the following:
You eat much faster than normal
Eat until you feel uncomfortably full
You eat large amounts of food when you don’t feel physically hungry
He eats alone because he is ashamed of how much he eats
Feeling disgusted with oneself, depressed or very guilty after overeating
If you don’t meet the criteria listed above, that doesn’t mean your experience is any less valid or important. If you overeat and it causes you distress, you can still find yourself in this cycle of oscillating between restriction and overeating.
The science behind this cycle
Why Do You Crave Carbohydrates So Badly When You’re Cutting? You’re not doing anything wrong. It is not a moral failure. It is actually a normal adaptation to hunger.
When you restrict your food intake, your body will go through a series of physiological adaptations to help you survive and maintain homeostasis (or balance). These adjustments 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 simulates food intake with a preference for carbohydrates. Because NPY delays satiety, you may feel like you can eat a lot of carbohydrate foods at once, which can feel like a binge.
But this is not a matter of control. It is an evolutionary survival mechanism. Our bodies are hardwired to try to survive famines and food shortages. They don’t know the difference between starvation and dieting.
Research has also shown that limited access to food, even the anticipation of restriction, is more likely to lead to binge-like behaviors. One study showed that when restrained eaters were told that they would begin a week-long low-calorie diet starting immediately after participating in a cookie taste-rating task, they ate more cookies than nonrestrained and restrained eaters. diet afterwards.
5 Tips to End the Cycle
1. Make sure you eat enough.
It is rare for binge eating to occur without any restriction or deprivation. Therefore, the antidote to overeating is to eat enough and to be adequately nourished. Make sure you eat regularly and consistently, ideally every 3-4 hours.
Make sure your meals and snacks include a source of carbohydrates, protein and fat. Choose foods that help you feel full and satisfied.
2. Include your favorite foods.
Our research shows that depriving yourself of certain foods can heighten your pleasure response to them, making you more prone to overeating. Even if you’re eating enough, if you’re still avoiding certain foods, you’re still restricting.
Give yourself permission to include your favorite foods in your daily diet. Incorporating them into your day can help take them off the forbidden food pedestal and make them feel more neutral.
3. Honor your body’s markings.
Begin to familiarize yourself with what hunger feels like in your body. Does it show up as a growling in your tummy or fatigue or irritability? There are many ways hunger can show up in your body – to learn more, check out my post Am I Hungry? Signs of hunger to watch out for.
Honor the hunger cues by feeding your body when it speaks to you. Don’t wait to eat until your diet plan tells you it’s time or you’re hungry. Honor your hunger when you notice mild signs of hunger on the hunger fullness scale.
4. Practice curiosity instead of judgment.
What do binge eating episodes do for you? Many times they are followed by a lot of judgment, shame and guilt. These feelings, although very human, do not serve you and do not inspire change.
See if you can practice bringing a spirit of curiosity after a binge. Can you ask yourself how you felt physically, emotionally and energetically before the binge? Was there a trigger? Did you eat enough earlier in the day? Can you wonder what you might have needed in that moment before the binge?
5. Identify coping skills that will help you meet your needs.
Curiosity can help you identify your needs right now. There is usually a physiological need (more food!) and many times there may be an emotional need as well. Ask yourself what do I really need right now?
- Looking for relaxation?
- Need a login?
- Need relief or relief?
- Looking for spaciousness?
- Do you need a sense of pleasure or enjoyment?
If you are able to identify a need, see if there are ways you can meet that need outside of food.
- If you’re looking for relaxation, maybe take a nap or lie on the couch and read a book or watch TV.
- If you need connection, maybe call a friend or ask a partner for a hug.
- If you need relaxation or comfort, perhaps take a warm bath, light some candles, play relaxing music, or try a massage for yourself.
- If you’re looking for space, maybe take a walk alone to a quiet spot or ask your family for some alone time.
- If you need a sense of pleasure or enjoyment, you might go dancing or go to a concert.
If you are stuck in a cycle of binge eating restriction, you may meet the criteria for Other Specified Feeding and Eating Disorder (OSFED). To learn more about the warning signs of an eating disorder and for resources about eating disorders, see my post 6 Warning Signs of an Eating Disorder.
Even if you don’t qualify for OSFED and are struggling with this cycle, you deserve help and support. Our team of weight-free dietitians are ready to help you on your journey to nutritional peace and freedom.
For more blog posts like this, check out:
What is the Hunger Fullness Scale?
The science of diet and weight loss
Am I Eating Enough? 8 Signs You’re Giving Up
I am hungry; Signs of hunger for attention
