Urges to Binge

For me, that's two different issues.

To get a full feeling, I eat several "servings" of veggies with my evening meal.

To satisfy my craving for junk food, I eat some of whatever it is that I'm wanting. I aim for about 80% of my calories from nutrient-dense foods and 20% from treats.

You cannot feel full if you split your measly allowance into several meals.

This is why fasting, eating light and keeping busy with other fun things to save up the calories for a big, serious meal is easier for many. You won't miss out on that full feeling. I don't have that binge urge either since my big meals are binge-like already, size-wise.

Like Daniel, I used to confuse "Full" with "Stuffed" - I would eat to the point of being uncomfortably full... and that was my normal.

I had to learn that "Hungry" is not the same thing as "Not stuffed"

Making sure I get enough protein helps quite a bit. When I start feeling anxious because I don't feel stuffed (which is the main reason that leads me to binge), I eat a reasonable snack - (usually with some decent protein or a high-bulking, low calorie food) - drink some water... and wait about 20 minutes, and the feeling disappears.

For me... Snacks and junk food are NOT off limits - just my portion sizes have changed. I measure out what snack will fit my budget for the day ( I usually leave about 15% for snacks), and I sit and deliberately eat it, enjoying the taste and texture, the quality of the snack, rather than just eating it mindlessly until the "stuffed" feeling returned as I used to.

If I try to ignore that feeling, the anxiety grows, and when I finally do eat... it becomes harder and harder to prevent the binge.

This is my first post, the title was little attractive. One thing you can do is whenever you have these thoughts, First, Acknowledge them, then try to separate them as if a different person is telling you to binge. I am sure you want to stick to your plan. To make the pervious statement powerful you have to say it back to the binging thought. It is hard at first because you are fighting a thought that have been powerful for long time, but once you keep beating down those thoughts, they will despair.

I used to eat when not hungry, plus binging hardcore. My binge thoughts have been getting weaker and weaker. Remember the binge thought, it only serves to make you eat but not happy. however when you stick to your plan, you will feel much happier.

Good luck