Nutritional Strategies for Overcoming Binge Eating Disorder
There are many forms of eating disorders. Some of the most well-known are Anorexia Nervosa, Bulimia, Avoidance Restrictive Food Intake Disorder (ARFID), and Binge Eating Disorder (BED). Generally speaking, BED specifically refers to consuming excessive food in a single sitting.
According to the National Initiative For Eating Disorders, an estimated 2.7 million Canadians are impacted by Binge Eating Disorder and approximately 1.4 million of these are youth. The following article will discuss the symptoms of this disorder, along with the nutritional strategies for overcoming Binge Eating Disorder.
Symptoms and Warning Signs of Binge-Eating Disorder
People with binge eating disorder may display one or several symptoms. This includes but is not limited to:
- Feeling out of control during an episode of eating more food than the average person eats in a single sitting
- Experiencing these episodes at least once a week for three months or longer
To be officially diagnosed with BED, people must also have a minimum of three of the following symptoms:
- Feeling remorse, embarrassment, shame, guilt, or another negative emotion about binge eating
- Eating abnormally rapidly or continuing to eat even after feeling full, or, not even realizing how much is being eaten/how it feels
- Eating large quantities of food even while not feeling hungry
- Eating to the point of discomfort
- Eating alone due to the feeling of embarrassment associated with the amount of food being eaten
- Planning your day around binge eating sessions
- Hoarding/stashing food in hidden locations
Causes
Unfortunately, researchers have not yet pinpointed the exact cause of binge eating disorder. Some studies suggest a correlation between the disorder and a person’s dopamine levels. (Dopamine can interfere with regulating cravings and increasing the level of enjoyment while certain foods are consumed).
Other professionals may focus on genes and family history, mental/emotional health, environment, and culture. Among the environmental and cultural causes, dieting can undoubtedly trigger or exacerbates feelings of deprivation which can in turn lead to binge-eating episodes as a means for the body to compensate for the restriction.
Although there is still much to be learned about BED, one of the most important things to keep in mind is that it is in no way the sufferer’s fault. It is a mental condition and it can affect anyone regardless of age, gender, ethnicity, social status and weight.
Nutritional Strategies for Overcoming BED
There are a few systematic approaches to overcoming binge eating disorder. Some of the most effective nutritional strategies for overcoming BED include the following:
Do Not Skip Meals
If your body is under-nourished during the day, it will often try to compensate by increasing the cravings or urge to eat foods high in fats and sugar in the evening as a means to compensate for the lack of food during the day. Therefore, try to have 3 meals a day along with snacks in between meals as needed. Try to include proteins and carbohydrates in each meal to ensure they are satiating. If you feel you need ideas of meals and snacks that could be appropriate to meet your needs and fit your reality, feel free to reach out to one of our nutritionists!
Do Not Follow Fad Weight Loss Diets
Fad diets are known for being restrictive and they also cause people to categorize food as “good food” and “bad food”. As a result, the so-called “bad” foods become the forbidden foods. This makes them even more appealing. Meanwhile, the “good” foods become mandatory, causing them to feel like more of a chore to eat. Instead, be sure to fuel your body with well-balanced meals, including foods that you enjoy in adequate portions throughout the day
Focus On Eating Satisfying Meals
Eating regular balanced meals can undoubtedly make you feel satisfied physically. However, we also have to focus on mental satisfaction, meaning allowing yourself to eat for pleasure. Indeed, if you force yourself to eat a meal that is deemed healthy but which is not satisfying for your taste buds, you might gravitate towards more foods even if you feel physically satiated. That could be a big factor explaining why you still feel hungry after eating.
If you have yet to consult a medical professional, do so and request their aid in helping you create satisfying meals unique to your needs.
Are you an intuitive eater? Find out here!
Practice Mindfulness When Eating
Focus on the food’s taste, smell, and appearance both as you eat and afterward. Additionally, contemplate how the food makes you feel. Do you feel energized, less stressed, and/or satisfied? Or, has the meal made you feel bloated, too full, or anxious? Has it caused you to have acid reflux or heartburn?
Some may opt to take notes of how they felt at this time in some form of food diary. This should only be done if it is advised by a professional as it may replace one issue with another, especially if the individual is very judgemental of their food intake.
Lastly, try to minimize distractions for the duration of the meal and for some time afterward. This will aid in connecting to your body more with every bite you take. Picking up on the feelings you experience during the meals will become easier the more you practice this. You will be increasingly connected to your body while eating.
Seek Professional Help
Binge-eating disorder is a complex mental condition that impacts the physical, psychological, and emotional health of individuals. It is not merely a question of lacking the willpower to simply stop eating. BED sufferers are deserving of the proper care and in the majority of cases, this requires the help of a multi-disciplinary team.
Most importantly, keep in mind that it is a condition that will take those suffering on a journey. It will take time to heal the relationship between food and your body but give yourself self-compassion during this process. Keep reminding yourself that recovery is possible and do not hesitate to contact us if you need help!
