What possessed me to binge(or overeat)?

So my limit is usually 1200-1400 calories.

This morning I had a slice of rye bread (100% rye + sunflower seeds, supposedly very high in fiber), peanut butter, and an apple. Around 350-370 cals.

Lunch I had banana chips, cup of okra, raw veggie sticks, coconut water. Around 250 cals.

Then I got home from school at 4pm and I really craved carby things (in fact I always do...). I saw a croissant so I ate half of it, then inhaled 2.5 slices of rye bread with peanut butter, decided that wasn't enough and ate an apple with peanut butter. That was 1200 calories already by 4pm. I was not satisfied.

30 minutes later I decided I really wasn't satisfied so I went to eat a little bit of lean beef leftover in a pan, a small slice of salmon leftover, slightly less or around half a cup of white rice, 2-3 stalks of mushroom. I ate it all cold and straight from pan/containers/etc as if I had a pit in my stomach! (probably 300-400 more calories)

and it's weird because before all this, I didn't even feel stomach-gnawing hunger, like hunger pangs and grumbling. I only felt craving and an urge to eat.

What am I doing wrong? I am over my caloric intake but I feel like I could put MORE in my mouth (but I'm not going to do it and I am in fact quite satisfied right now....except it is only 5pm...dread...). I don't understand what's wrong with me!!! I cant identify whether or not I am actually hungry. Could it be because for 2 consecutive days prior to this, I starved through the afternoon because I had to stay at school (for some reason not important)? I still ate dinner at around 6pm but I remember feeling awfully hungry from 4-5pm. It was only 2 days though???

OK this was probably unnecessary long but I am really confused as to why I pigged out.

Replies

  • aliceclutz90
    aliceclutz90 Posts: 151 Member
    I'd be inclined to say up your protein a bit if you can. It genuinely does keep you feeling full and satisfied for a lot longer than carbs do. That said, I'm not anti carb and find them an excellent source of energy for my workouts and my day in general - maybe just mix up the sources you get your calories from a bit to include more protein.

    Also assess your calorie goal, I have a real issue with binge eating at weekends and some people have said to me that I may not be eating enough during the week causing my body to crave excess calories so I'm trying to start upping my intake by 100 - 150 calories per day to see if this works.

    Hope this helps - and I am by no means an expert but the protein thing definitely works for me :)
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    It's a survival response from eating too little

    Let's go back a million years. Our ancestors then, Homo erectus, had no idea what a calorie was, or how much they should eat. They had to hunt, gather or scavenge their food. If they went for a while without getting enough, they had no way to know that they weren't eating enough, so they had this survival response, whereby if they go for a while (like days to weeks) without eating enough, when they found an unusually large amount of food (compared to what they'd been finding lately, because they didn't deliberately deprive themselves of food) they would eat as much as they could. They didn't know that this was a good idea to help them get through the food shortage, they just had this urge to keep eating more and more of it, until it was all gone. Another survival response they had, was obsessing about food, so they'd spend a lot more time looking for it, so they'd be more likely to find enough to survive.

    We're descended from all the Homo erectuses that survived food shortages, hence we've inherited the same survival responses as they have. In our modern society, surrounded by too much food and with an obesity epidemic, they can be a real pain in the behind, because they're what causes so many diets to fail. It does my head in when people go on about "survival mode" and only discuss metabolic adaptation (e.g. adaptive thermogensis), and completely ignore the normal behavioural and psychological responses that we have as a result of eating too little. And these tend to kick in earlier than any physiological/metabolic responses.

    The fact that this is happening (including your constant craving for carbs - cravings are another survival response to insufficient foods, Homo erectus didn't know what vitamins, protein etc to eat, so if they weren't getting enough of something, they'd crave it, and that would make them go out and try to find it) suggests that you're not eating enough generally. It may help to raise your calories a little, it may not need to be that much, e.g. 100 cals/week extra may be enough. But the idea is to find the "sweet spot" in terms of daily calories, where you're losing weight at a slow yet steady rate, but you're also eating enough that these kinds of survival responses don't start kicking in. This is what's most sustainable in the long term, and what matters isn't how fast you get to goal, it's staying there for life.

    note: yes I'm aware that some binge eating is purely emotional/psychological, but in this case the OP hasn't mentioned a history of this, and also, purely emotional binge eating happens even when you're not restricting calories. (plus I wouldn't call several slices of bread a binge... more like unintentional overeating) If someone is finding that they only have a problem with binging or the desire to overeat only when they are dieting, then the problem is most likely to be that they're eating too little.
  • moelowens132
    moelowens132 Posts: 13 Member
    I agree that perhaps you should concentrate a bit on getting more protein. Nut butter is good but it's more of a mono saturated fat than a protein. Also, I usually find that it's best to workout or get vigorous exercise after I've been in school all day because it helps y make much better food choices. You feel refreshed and healthier. If you need a snack before you workout take one to school with you and make a protein shake when you get home. That will help with the pre dinner hunger! Good luck!
  • You know what, after weeks of failure (yes, this isn't the first time. I also overeat every weekend and I often pig out when I come home), I'm starting to think that my caloric intake may just be too low. I find it odd though, because a month ago I ate ~1300 cals everyday without a problem. I didn't really feel hungry going by that amount :\ I mean I still occasionally indulged but for the most part I didn't have too much of a problem and I certainly didn't have frequent overeating episodes like the one I had today.
  • nelinelineli
    nelinelineli Posts: 330 Member
    Too many carbs, too little protein. Try to play with your macros a bit till you find a good balance.
    I usually have no issues staying within my calories. I had a bite of pastry this afternoon - sampling at the bakery in my supermarket. Next thing I know, I had 500 calories' worth of bread in my stomach. Serves me right for not eating my chicken salad before going shopping.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    You know what, after weeks of failure (yes, this isn't the first time. I also overeat every weekend and I often pig out when I come home), I'm starting to think that my caloric intake may just be too low. I find it odd though, because a month ago I ate ~1300 cals everyday without a problem. I didn't really feel hungry going by that amount :\ I mean I still occasionally indulged but for the most part I didn't have too much of a problem and I certainly didn't have frequent binges like the one I had today.

    maybe your daily activity levels have changed., e.g. you're on your feet more. You may not even have noticed this. Maybe the temperature has dropped and your body's using more energy to keep warm (you won't necessarily feel cold if this is going on) But it does sound like this is caused by eating too little. Try upping your calories by just 100/day to start with, and if you still have this issue, try upping them again. Also the advice to eat more protein is good.
  • bubaluboo
    bubaluboo Posts: 2,098 Member
    I've always been a carb girl. I used to do slimming world diets so that I could eat as much pasta/rice/potato as I wanted but I always felt hungry still so I would eat a lot more calories (but because they were 'free' I didn't think it mattered) and after the initial weightloss, I'd continue very very slowly. When I went on MFP and started counting calories, it was hellish at first and I thought I'd never get past not being able to fill up on carbs. Then I realised that if I didn't try to use my calories so much for carbs but added protein and some fat instead, I would feel fuller and not want to binge so much. I'm not perfect now and that time of getting in from work is the worst. I eat a big dinner early so that I'm full rather than snacking first and then having dinner. If I have to have something before dinner, I often make it a slice of ham rolled up with salad and a little mayo, it tricks me into thinking I'm having a sandwich/wrap and just keeps the lid on my hunger.

    By the way, I wouldn't call what you described a binge. As I don't know your age, weight, height, I can't know your BMR or TDEE but I'd suspect that you'd eaten under your TDEE (and therefore still in the weightloss zone) that day anyhow.
  • Thanks, I will definitely try to incorporate more protein from now on. The reason why I eat so few is because I've always desired to reduce the amount of meat I eat (reducing my carbon footprint ladada all that jazz) and I am lactose intolerant, but I have trouble finding proper vegan protein sources. I resort to peanut butter, nuts and beans, quinoa (rare as it's not really available where I live), but they're rarely enough, especially when I'm afraid to eat too many nuts at once for their high calorie content. Does anyone know any easy-to-get, lean sources of vegan protein? I'm not keen on tofu/tempeh because of all the controversies I hear about soybean.
  • jackielou867
    jackielou867 Posts: 422 Member
    Thanks, I will definitely try to incorporate more protein from now on. The reason why I eat so few is because I've always desired to reduce the amount of meat I eat (reducing my carbon footprint ladada all that jazz) and I am lactose intolerant, but I have trouble finding proper vegan protein sources. I resort to peanut butter, nuts and beans, quinoa (rare as it's not really available where I live), but they're rarely enough, especially when I'm afraid to eat too many nuts at once for their high calorie content. Does anyone know any easy-to-get, lean sources of vegan protein? I'm not keen on tofu/tempeh because of all the controversies I hear about soybean.

    Do you eat eggs. I am pescatarian, no meat, but I eat fish and lots of it, also eggs. I am eating tofu, and luckily dairy is OK with me, I eat a tonne of Chobani yogurt and low fat cottage cheese. I am eating between 120-150g of protein a day, but that's because I am lifting. After a workout I use a protein shake, but there seem to be good and bad versions of these and I am still researching.

    But the main thing is, I was a dedicated binger, I could eat till my stomach was near exploding, and still have cravings. All gone now and I am sure it is the protein, plus balanced diet. If you are missing a particular nutrient your body will crave it.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    if your reason for being meat free is only about your carbon footprint, you could try to get locally farmed meat. Transporting food long distances has more of an environmental impact than whether you eat meat or eat vegetarian. In fact a lot of vegan and vegetarian foods are imported, or made in factories with imported ingredients. Eating local not only reduces your carbon footprint by a lot, you also help to support local farmers and the local economy.

    Also, what about eggs? they're not meat and they don't contain lactose.

    Are you lactose intolerant or allergic to milk (sorry if that's a stupid question but a lot of people on the internet say "lactose intolerant" when they mean "milk makes me ill" but don't know what it is in the milk that's making them ill, lactose intolerance is a specific problem with the sugar in milk (lactose)). If you're lactose intolerant you should be able to eat some kinds of dairy products without getting ill, i.e. those low in lactose. If you're allergic to the protein in milk, then that makes things a lot more difficult, although knowing which milk protein (i.e. whey or casein) you're allergic to may help, e.g. if you're allergic to whey but okay with casein you may be okay with casein based protein supplements (and vice versa).
  • Thanks for telling me about that! I'll try to look more into local food products. I do eat eggs for now.

    I was never officially diagnosed, but I get stomach cramps and indigestion when I drink milk.The same would happen with certain brands of yogurt and cream cheese. For the most part (especially if I don't eat this in the morning), I can eat cheese and solid yogurt (like greek yogurt, but never the liquid ones).
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    Thanks for telling me about that! I'll try to look more into local food products. I do eat eggs for now.

    I was never officially diagnosed, but I get stomach cramps and indigestion when I drink milk.The same would happen with certain brands of yogurt and cream cheese. For the most part (especially if I don't eat this in the morning), I can eat cheese and solid yogurt (like greek yogurt, but never the liquid ones).

    that sounds like lactose intolerance rather than milk allergy. You could look up which other dairy products are low in lactose

    greek yoghurt is lower in lactose as the watery part of it is drained off with cheese cloth, which contains most of the carbohydrate, while the protein part stays in the cheese cloth. i.e. it's high in protein and low in carbs compared to other dairy products. in dairy products, carbs = lactose. So it does sound like you're lactose intolerant and fine with milk protein.
  • stfuriada
    stfuriada Posts: 445 Member
    Overly restrictive diets tend to have this effect.

    Also, PMS. :laugh: