The binge restrict cycle

The binge restrict cycle occurs when periods of food restriction are followed by binges or periods of eating beyond comfortable fullness, which leads to guilt and more restriction.

Many clients come to me looking for ways to stop their overeating or binging preventing them from losing weight. There is a common belief that the solution to overeating is portion control, cutting out specific foods or food groups, or following a specific meal plan, but these are myths.

Clients are often surprised the recommendation for “overeating” is to actually eat more. The truth is, restriction won’t help you “balance out” the large quantity of food you just had or bring back a perceived sense of control. Most commonly, overeating behaviors or binges are fueled by restriction.

Restriction can exist in different forms including physical restriction from not eating enough food overall, skipping meals or snacks, or cutting out specific foods. It can also be in the form of emotional restriction, where you may be allowing yourself to eat certain foods but shaming yourself when you do.

The problem with restricting food is that it sets off a cascade of physical and psychological responses, including intense cravings, hunger, and feeling out of control around food.

One way to break the cycle is to plan regularly scheduled, satisfied, and balanced meals to help your body trust that food is available, promote consistent energy levels and stabilize blood sugars.

Breaking the binge-restrict cycle can be challenging, and it’s important to seek support from others who understand what you’re going through. Consider working with a nutritionist to help you develop helpful strategies.