How do you avoid bingeing?
blacktie347
Posts: 109 Member
Ok so I felt like bingeing, and I did, but I ate tons of tuna fish, lettuce, 4.5 cups of blackberries, a small steak, and drank liquids too.
Even after all of that, I feel bloated, now, but the urge to binge more is gone.
And I'm at 1,631 calories (and I walked earlier today to burn around 100 calories), which is over my desired daily goal, but with luck I should still lose fat (maybe not reflected on the scale) by tomorrow.
I put all of the stuff into my Food Diary, and I felt full enough so I just narrowly avoided a bad binge.
What do you do to avoid bingeing, when you feel like it?
PS: My urge was brought on by stress, since I was stressed out from stuff in life, plus the stuff in Paris today. So I was also wondering: What prompts you to feel that you should go on a binge?
Even after all of that, I feel bloated, now, but the urge to binge more is gone.
And I'm at 1,631 calories (and I walked earlier today to burn around 100 calories), which is over my desired daily goal, but with luck I should still lose fat (maybe not reflected on the scale) by tomorrow.
I put all of the stuff into my Food Diary, and I felt full enough so I just narrowly avoided a bad binge.
What do you do to avoid bingeing, when you feel like it?
PS: My urge was brought on by stress, since I was stressed out from stuff in life, plus the stuff in Paris today. So I was also wondering: What prompts you to feel that you should go on a binge?
0
Replies
-
First step for me is to ask myself why I'm doing it. If it's due to hunger, I dig in.
Next step is to ask myself if what I'm about to eat is really worth the calories. I've stepped away from quite a few so-so snacks with that simple question.
Finally, if it's a food that I know triggers overeating for me, I simply avoid it like poison. You'll know them when you see them. Almost all of them could be marketed with "bet you can't eat just one!"
A tuna fish binge is OK in my book. Anything that fills you up now will usually make you less hungry later.0 -
First step for me is to ask myself why I'm doing it. If it's due to hunger, I dig in.
Next step is to ask myself if what I'm about to eat is really worth the calories. I've stepped away from quite a few so-so snacks with that simple question.
Finally, if it's a food that I know triggers overeating for me, I simply avoid it like poison. You'll know them when you see them. Almost all of them could be marketed with "bet you can't eat just one!"
A tuna fish binge is OK in my book. Anything that fills you up now will usually make you less hungry later.
Thank you so much for this. I'm going to ask if it's really worth the calories. I was debating getting a frap at starbucks, too, but it's not worth the calories. And I'll avoid the "can't eat just one" things, like little chocolates or chips.
Your ideas are gold *-*0 -
My binges are so small, and infrequent, and usually happen when I have to finish a project for a deadline, that I now view them as a valid coping mechanism that helps me behave like a professional instead of blowing off the stress of deadline. Sometimes, instead of eating 3 meals, I assume that I'm going to be eating nuts, cheese, chocolate and coffee all day, and I measure out amounts that fit my calorie goal ahead of time.
Very important: I log binges right away. I stop sooner that way, and I don't end up feeling bad, which makes it easier not to do it again.0 -
lithezebra wrote: »My binges are so small, and infrequent, and usually happen when I have to finish a project for a deadline, that I now view them as a valid coping mechanism that helps me behave like a professional instead of blowing off the stress of deadline. Sometimes, instead of eating 3 meals, I assume that I'm going to be eating nuts, cheese, chocolate and coffee all day, and I measure out amounts that fit my calorie goal ahead of time.
Very important: I log binges right away. I stop sooner that way, and I don't end up feeling bad, which makes it easier not to do it again.
Brilliant ideas, thank you so much!0 -
Um...1,631 calories for a man seems rather low...and you're saying that's a "binge" day? I'm a woman and have a 1,700+ goal on the days I sit on my butt all day for a 1lb/week loss rate and when I eat my proper diet, I can lose that on closer to 2,000.
I highly suspect you're "bingeing," because your calorie goal is way too restrictive and your body is screaming for fuel.
What's your calorie goal? What is it with your stats here - http://keto-calculator.ankerl.com/ - at a 10% deficit?0 -
I have felt hungry the past few days so I am just increasing calories to eat at maintenance for a few days to avoid bingeing. That way, while I won't lose wait for a few days, I won't gain either.0
-
I avoided a binge by snacking on kerrygold butter. I was out all afternoon running errands and really wanted a Big Mac combo today, but made it home and a little butter later I was full! Less than a tablespoon of salt and fat did the trick.0
-
Dragonwolf wrote: »I'm a woman
I'm so sorry. I always thought you were a guy! Please tell me you at least wear glasses so I'm not completely off base from what I pictured you to look like.
Also, I have two urges to binge: sweets/carbs, which is usually once a month right before shark week. I usually give into that one, buy all the stuff I want, cram myself until I'm sick, throw away whatever is left over. The next day I usually go for a long run. Not the healthiest thing to do, but if I end up giving into the bingy urge, at least I restrict it to one day. Type two: binge on keto stuff, meat and cheese, mainly because manchego is delicious. I am working on pre-portioning the cheese and deli meats after I get them into little baggies. I can eat one and then tell myself I don't need anymore.
My coping strategies: if I'm feeling the urge to binge I drink a glass of water and/or go for a walk. What works best is avoidance, if I am busy or too far away from food I won't binge, so I keep myself crazy busy and super active at all times. It's working well for me so far, the last three months I even missed my monthly carbfest of doom due to just staying the heck out of the house.
0 -
I avoid binges by avoiding cravings, I learned early on that artificial sweeteners make me crave more sweets! So noooooo artificial sweeteners goes past my lips lol I am sure carbs would do the same thing though I haven't had any bad carbs since I started so I don't know for sure. Good luck!!0
-
If I have an urge to nosh, I grab something with a high fat content and salty. Sometimes a tablespoon of MCT oil followed by a cup of tea will kill the urge as well.0
-
When I want something like sweets, which is the type of food that causes me to binge, instead I eat something really rich and satisfying like steak with butter and cream spinach. This is a really filling meal for me and helps me to avoid the sweet cravings which fuels binges. As a life long binge eater, I have found this to be the best solution for me.0
-
Sounds like your body was begging you for fat. I will straight eat coconut oil (which is delicious btw) if I ever feel like that (usually when I'm working and forget to eat for hours, doesn't happen often). Within 10 minutes my body is happy and I'm back in control. Other choices would be heavy whipping cream, avocado, or melted cheese (even though I'm dairy free right now)blacktie347 wrote: »Ok so I felt like bingeing, and I did, but I ate tons of tuna fish, lettuce, 4.5 cups of blackberries, a small steak, and drank liquids too.
Even after all of that, I feel bloated, now, but the urge to binge more is gone.
And I'm at 1,631 calories (and I walked earlier today to burn around 100 calories), which is over my desired daily goal, but with luck I should still lose fat (maybe not reflected on the scale) by tomorrow.
I put all of the stuff into my Food Diary, and I felt full enough so I just narrowly avoided a bad binge.
What do you do to avoid bingeing, when you feel like it?
PS: My urge was brought on by stress, since I was stressed out from stuff in life, plus the stuff in Paris today. So I was also wondering: What prompts you to feel that you should go on a binge?
0 -
Cream and a bowl of sauerkraut has been my binge stopper recently. I tend to be a little under on fat, and the cream helps to correct that, while the sauerkraut adds fiber and salt.0
-
I guess I still binge. It could be a can of nuts or pork like at a meal at church last night. Someone had a hog slaughter and roasted. The ribs were layed in fat which I ate. It may have grossed some out.
While I did not make myself sick I pushed the envelop but will not do that again soon even if I have a chance.
By just sticking with my low carb high fat diet binging from time to time does not negatively impact my weight like it did before this way of eating cured my leaky gut.
Cream and sauerkraut is an interesting combo.
If I ever get a touch of indigestion I will sometimes drink a cup of heavy whipping cream (36% butter fat content) and that gives me 800 calories of fat.0 -
That wouldn't be a binge for me. That was just a higher calorie day.
To me, a binge is eating out of macros and not stopping easily. It's chips, candy and soda for me. The blackberries would have been a bit much for me, but it was all "good" food.
It looks like it was a hungry day.0 -
That wouldn't be a binge for me. That was just a higher calorie day.
To me, a binge is eating out of macros and not stopping easily. It's chips, candy and soda for me. The blackberries would have been a bit much for me, but it was all "good" food.
It looks like it was a hungry day.
I agree. I've had two days recently where I ate at maintenance rather than a deficit, but I was just really hungry and I kept carbs limited.0 -
Yes I agree too. Binge eating is a real and complex issue and is much more than pigging out from time to time on healthy food.0
-
My binges in the last 4 months is at 50g carbs a day & recenlty a one off spin out at 70g this last week. It has been hard to recover from & I now am out of ketos for a week and got the dreaded headache today when at 25g for 2-3 days. Oh well the price has to be paid.
The good thing is this blowout of over a week - and I didn't put on, just plateaued.
I cringe as to what my level of carbs was prior to using MFP.0 -
if I feel like I want a big meal I plan a bunch of low-calorie foods that have a higher volume, that way I can 'eat and eat and eat' and not knock things way out of my macros.0
-
Can you give me some examples of what one of these meals would look like? I'm guessing lots of of green leafy veg. .. What else?110challenge wrote: »if I feel like I want a big meal I plan a bunch of low-calorie foods that have a higher volume, that way I can 'eat and eat and eat' and not knock things way out of my macros.
0 -
GaleHawkins wrote: »Yes I agree too. Binge eating is a real and complex issue and is much more than pigging out from time to time on healthy food.
Yes and no. Bingeing is bingeing, whether the food is healthy or not, whether one binges on fat, protein, or carbs. I've been to therapy for it, and it seemed complicated. But when I removed myself from the stress that was causing it, i.e. living with my dad, it suddenly became, mostly, simple. On the other hand, I still binge, lightly, and I recognize it as something I'm not in complete direct control of. But when I identify the cause, it becomes simple again. I don't try to seize control of it. I modulate it into something mild and occasional.
0 -
No time to read all the replies. I avoid a binge by never eating carb laden foods. If I am having a hungry day I grab chicken leg out of the fridge or hard boiled egg or cook up a hamburger patty. If you really are hungry you need to eat but do not mix up hunger and boredom or stress eating. Just keep quick to grab good for you foods in the fridge at all times.0
-
I gave away all my big clothes, so I need to keep fitting into my smaller clothes.
I don't want to go back to where I was, so I remember where I came from and keep my eyes on maintaining my goal. This helps keep me motivated to avoid the extra calories or carbs.
If I do slip up, I just get right back at it to immediately correct my habits in order to ensure my long term success. No hoping or wishing or magic, just doing, forgiving and remaining consistent. We can all do this !0 -
Dragonwolf wrote: »I'm a woman
I'm so sorry. I always thought you were a guy! Please tell me you at least wear glasses so I'm not completely off base from what I pictured you to look like.
Hah, it's a common misconception, so no worries.
And yes, I do wear glasses. These ones, in fact (in Ebony) - http://www.eyeglasses.com/eyeglasses/ted-baker-b917.html 0 -
macchiatto wrote: »
Can you give me some examples of what one of these meals would look like? I'm guessing lots of of green leafy veg. .. What else?110challenge wrote: »if I feel like I want a big meal I plan a bunch of low-calorie foods that have a higher volume, that way I can 'eat and eat and eat' and not knock things way out of my macros.
I do that too. My meals are usually things like chili, stew, pureed thick soups, stuffed peppers, zucchini boats, stir fry. I freeze almost all of them in individual portions so my entire family can grab and go or heat and eat at any time. I aim for the meals to be around 200-250 calories each and SUBSTANTIAL.
For example, some meals I have from the freezer are: sausage vegetable soup, white chicken chili (with extra peppers and zucchini instead of beans), Thai curry beef (this has broccoli and jicama), Chicken pot pie soup (radishes instead of potatoes), chicken cacciatore with mushrooms, turkey cheesy enchilada stuffed peppers (stuffed with zucchini and cauliflower).
I pretty much just make sure my foods are 50:50 vegetable/meat, and that includes burgers, meatballs, nuggets, meatloaf, and so on. We also do a fair amount of vegetable rice and vegetable noodles. Recipes here
0 -
When I crave (which is what leads to binges for me), I eat something with a really strong flavor. Example: aged sharp cheese, tart olives, pickles, etc.
Usually that kicks the sugar craving.0 -
A binge for me used to be grabbing a burger (or two) at the drivethrough on the way home, then cooking and eating dinner, then having a dessert or junkfood of some kind in the evening. All with softdrink.
Now, a binge is a small 40g tub of cream cheese, a fist full of ham (about 100g) and a few olives when I know I can't really afford the extra calories. Happens sometimes, not going to sweat it.0 -
Kitnthecat wrote: »I gave away all my big clothes, so I need to keep fitting into my smaller clothes.
I don't want to go back to where I was, so I remember where I came from and keep my eyes on maintaining my goal. This helps keep me motivated to avoid the extra calories or carbs.
If I do slip up, I just get right back at it to immediately correct my habits in order to ensure my long term success. No hoping or wishing or magic, just doing, forgiving and remaining consistent. We can all do this !
HA! This practice above is part of what helped me right now. I had decided that since I was going on vacation and having Thanksgiving with others that I was going off plan. My mind was exhausted and I was to the point of not caring about a lot of things (my mental hiccups, admittedly). So I went full on carb-junkie crazy for most of those 10 days. I knew Monday, coming back to work, that was it, I was back on plan, no excuses.
My only limits were - I couldn't grow out or my jeans, and I didn't want to gain more than 10 pounds (15 max). I kept to both of those. I gained like 9.5 pounds or something, and I could still wear my jeans that were almost too loose before going off plan, even if they were significantly snugger. Other than that, all bets were off. I will not even GO into what all I ate. It was ridiculous. But, so satisfying. But I'm also SOOOOO relieved to be back to my "normal."
I'm back on plan, so far no carb flu or anything (it's amazing what 9 months worth of fat adaption makes possible within our bodies!!), no major cravings, 3 pounds down so far, and just trucking on. Plus, my spirit is renewed, as well as my belief that this is possible, etc.
As far as other cravings? I do my best to find low carb substitutes, but sometimes you just have to have the leaded real thing. I always attempt to eat something really fatty first. Sometimes, I'm so sated by the fat that the craving for whatever it was fades. I do the put it off negotiating thing - you CAN have that, but only one portion and only after you eat dinner - or whatever. It works most of the time. Also, not considering it a cheat or anything negative. FHS, it's just food. I know to most of us we label it poison because of how it affects us, but it is just food. Not guilt tied up in a bow. I am not perfect. I am going to eat crap that is bad for me. And I'm going to roll with it and just try to make a better decision any time I can, make my next bite a LC bite, etc. Sometimes I'll IF after a craving. Sometimes I'll extend an overnight fast and delay breakfast. Different things - but those are for the aftermath.
I find that I binged like crazy (like 3 candy bars for breakfast, followed pie as a snack before a carb filled lunch ate least one day, soda a few times, etc.) during the Thanksgiving holiday, but while it felt kind of like I got it out of my system, I know I didn't. If I gave in right this moment, I could easily end up back there. But I read something, well, a few somethings, that really helped me deal with it. The brain chemicals and such in a binger are actually literally wired differently. The other thing was that I always had the mindset of binging until I got sick or got it out of my system would help delay future binges. While I may have been able to get sick (I never threw up, but some times I didn't feel well for a long while), realizing that I would never "get it out of my system" completely, that I could binge for breakfast, lunch, and dinner, 7 days a week, 12 months a year, and never get it out of my system, well that was like a light bulb went off above my head.
I don't know why exactly. Just like realizing that my coping mechanism was the opposite of what I wanted to do helped somehow. Hope some of this - any of this, helps someone else.0 -
Dragonwolf wrote: »Dragonwolf wrote: »I'm a woman
I'm so sorry. I always thought you were a guy! Please tell me you at least wear glasses so I'm not completely off base from what I pictured you to look like.
Hah, it's a common misconception, so no worries.
And yes, I do wear glasses. These ones, in fact (in Ebony) - http://www.eyeglasses.com/eyeglasses/ted-baker-b917.html
That's too funny! Since I know you from the PCOS group, it never would have occurred to me that you might be a guy. 0 -
@Queenmunchy that all sounds amazing! Thanks for the ideas and recipe link!0
