All or none - how do you eat just one?

jubyak · September 2016

I get really, really bad cravings for my favorite foods sometimes and I don't really know how to control myself aside from complete deprivation the majority of the time and then a binge here and there.

Moderation somehow isn't something that my brain understands. I've tried the "eat clean most of the time and reward yourself with something small every now and then" method and what happens is as soon as that first bite of forbidden food touches my lips, I'm on a binge coaster down to the depths of despair.

How do I treat myself to something small and not eat everything in my fridge? Does anybody else have this problem? How do I learn moderation?

How do you get around the mentality that "today is already ruined, I might as well eat the whole bucket of ice cream and try again tomorrow"?

Cahgetsfit · September 2016

I've had that problem too!!! Especially when I've been eating a restricted "clean" diet.

The way I have managed to combat that (to an extent - some days it still doesn't work and I just eat) is to eat a mostly "clean" diet - as in - fresh wholesome foods but a variety of stuff not just chicken and sweet potato and asparagus - and I will eat something like a square (or 2) of 85% dark choc if I get a sweet craving. I don't get sweet cravings as much anymore but I have found that the more sweets I eat the more I feel like eating in general.

I also tend to do the bingeing last thing at night so the whole day is never "ruined"

Plus - I have also noticed that I tend to do crazy when I have been in a deficit for a long time and my body just wants FOOD but I reach for crap food instead of "good" food.

Like yesterday was a good example. I've been hitting my calorie goals all week (they are a small deficit atm) I had a massive leg wobbling PT workout during the day. Ate a nice good post-workout meal. A little while later I was like "I NEEED THE FOODS" and ate 3 slices of left over pizza and a gelato cup.

I'm pretty sure though that my body was like "FEED ME"

not_my_first_rodeo · September 2016

I have found I have certain "trigger foods." I still eat them, but I've learned that I need to buy/make only enough for one portion otherwise, I'll eat it all. If it's a meal, I make a single portion. If it's something like a snack food or candy,I'll buy exactly enough for a single serving. Sometimes I can get a single-portion in an ice cream or I can buy something in the bulk department.

It has gotten easier. But if I fall off, no matter what, I log EVERYTHING and I try really, really hard to just get back on the horse and go back to my plan.

magnessd · September 2016

Thank you for the posts. I am glad to I am not alone in periodic cravings. What helps me is to test my cravings... I will ask myself, "Am I hungry or thirsty?"... "Am I emotional or stressed and looking for a release or escape?" ... OR if I really am hungry after asking myself questions and deep breathing, I will eat something like dark dark chocolate or nut butter (small portion) and usually my cravings will pass on. I have come a long way in my lifestyle change and would love some MFP friends for extra support like this. I had a huge craving about an hour ago and found out I was stressed. I decided to explore the MFP community and I am very glad that I found this post. Thank you!

-Daniel

singingflutelady · September 2016

There are a foods that I had colossal binges on when I was anorexic that I can not have around but for other calorie dense food that could trigger binges i buy in small quantities or eat it at a restaurant or someone's house where I can't bienge

jubyak · September 2016

Thank you guys for the feedback. I'm glad to know I'm not alone! The "only eat your cheat foods at a restaurant or at another person's house". I'll definitely have to try that. It also takes a bit more effort to leave my house and cheat rather than just cheat with something I already have, so that works well with my laziness philosophy, haha.

froggysfriend · September 2016

I recently realized that most of my cravings or bad food habits are for items high in fat (fries, chocolate...). So my new tactic is to generally increase my fat intake and to have something healthy that is high in fat when those cravings come along (eg cheese). And I agree that if I eat more sweets, I want more sweets!

Golbat · September 2016

I eat something safe first so I'm not that hungry.

jennypapage · September 2016

i buy small packages even if they cost more. small bags of chips, individually wrapped snacks/cookies ,small ice cream cup,etc. Then i eat the whole thing and have no guilt about it.

Jessie24330 · September 2016

I don't have the cravings now that I used to. To be honest, when I first started, I did give up sweets for probably about six weeks. When I started eating them again, it was much more manageable since I didn't have the intense "need" for sugar that I used to. Now, I don't keep it in the house. If I want something I have to go out and get it. We don't have a car and I don't usually want it bad enough to walk down the the store for it lol. When we go shopping, I will sometimes get something like a candy bar and split it with my daughter or husband. Ice cream is bought in single serving packages (think drumstick or the like) which is easy because that's mostly have they sell it here (just one, not a box of single servings). I try to share that too but even if I eat the whole thing, at least it's not a whole pint. But for me, I can't personally keep the stuff in the house. I could sit and look at it for months but the second that I convince myself that I could eat "just one", it's all over because I will eat it until it's gone. I'm not proud of that but I know how I am and I work with what I've got lol.

jgnatca · September 2016

There is a Canadian reality show well worth watching. It's Canada's Worst Driver and it reforms bad drivers through various obstacle courses.

Drivers fixated on the obstacles invariably hit them.

It's the same with food.

Try a mindful exercise first with a raisin, then a favourite food. Often we eat way too fast to even register the pleasure. By involving all our senses and extending the memory, less food is needed for the same pleasure. I find I can also recall the memory of my mindful exercise, giving me the same pleasure response without any food at all.

Read up on cognitive distortion. It's not complete abstinence or fail.

Take the stigma off food and it just becomes food.

Ninkyou · September 2016

I stopped "forbidding" food. What good does that do? Probably make you want to eat them even more. I eat all my favorites everyday. I just fit them into my calorie goal. Since I have something (usually sweet) everyday, I don't crave or want to eat as much in a sitting.

campfirequeen1 · September 2016

I rarely crave now because I eat a good balance of mostly fresh whole different foods and keep it within my caloric intake goal for the day, but when I do, I will only eat a single portion and I don't keep them in the house, so it may be too much trouble and I put it off until I'm wanting it enough to go to the trouble. I've noticed lately that a lot of times I don't even want a whole single portion, so I give it to a family member to finish, that way, I don't feel like I've wasted it. Also I usually drink a protein drink sometime during the day and that is sweet, cold and flavored with fresh fruit or unsweetened cocoa powder, so I think it takes care of a lot of craving. I use the Vega Sport Shake because it's whey and soy free (for my allergies), made with pea protein and has 5000mg of BCAA (branched chain amino acids) which help you build muscle and burn fat! And it taste really good, I promise!

KittyInBoots · September 2016

Ninkyou wrote: »

I stopped "forbidding" food. What good does that do? Probably make you want to eat them even more. I eat all my favorites everyday. I just fit them into my calorie goal. Since I have something (usually sweet) everyday, I don't crave or want to eat as much in a sitting.

This is so true!!!

The reality for me is - I love sweets and junk food. I just do... so instead of just pigging out and not truly appreciating the taste... I make room for them. So if I know I want a cupcake... I will exercise that morning, and purposely save 300 calories for a mid-afternoon snack of a cupcake. This way I can look forward to it, eat it slowly and enjoy every bit. It makes it so much better!

Neanbean13 · September 2016

Ninkyou wrote: »

I stopped "forbidding" food. What good does that do? Probably make you want to eat them even more. I eat all my favorites everyday. I just fit them into my calorie goal. Since I have something (usually sweet) everyday, I don't crave or want to eat as much in a sitting.

This. I think this clean eating diet is impossible unless you eat organic and eat no processed foods whatsoever. Bollocks.
I follow the flexible eating philosophy. ..like above nothing is off limits as long as it fits.
Sure you need to be wary that you are getting accurate nutrition for your body, but because you're 'allowed' it I think it takes away the craving.
I also trained myself to log it BEFORE I eat it as I wax suprised how high some small things are in calories. Normally will determine if I truly want it or not.

All or none - how do you eat just one?

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