Guest Posted February 10, 2016 Share Posted February 10, 2016 Throughout the day I can stick to whole30 meals no problem, hitting the template with recommended amounts. I drink at least 2l of water a day. However, whenever it gets to the evening I will binge on non-compliant foods to the point where I feel sick and completely sabotage my efforts how the heck can I break this cycle? Link to comment Share on other sites More sharing options...
Administrators ladyshanny Posted February 10, 2016 Administrators Share Posted February 10, 2016 Hi foursimplewords, Nice to see you back here, sorry you're struggling. Beyond advising distraction ideas and wondering how you are fueling yourself during the day, I'm not sure that there is a lot of advice that we can give you to really heal a disordered relationship with food. If you are truly bingeing and don't want to be/aren't doing it consciously/can't stop yourself, that is something you may want to speak with an eating disorder counsellor about. It's probably beyond the scope of volunteers on the internet. Link to comment Share on other sites More sharing options...
Saree_maree Posted February 10, 2016 Share Posted February 10, 2016 Night Eating Syndrome is a real thing. It involves a disturbance of circadian eating patterns and hormonal disruptions, especially involving melatonin and leptin. You can read more about it here. Best of luck to you. Link to comment Share on other sites More sharing options...
Moderators ShannonM816 Posted February 10, 2016 Moderators Share Posted February 10, 2016 LadyShanny is right that this sounds like it might be something to speak to a professional about. One thing you can try on your own, to see if it helps, would be to completely change your evening routine. What I mean is, if you are binging at a certain point in the evening -- say, you've had supper, you've cleaned up the kitchen, you're sitting down to watch tv, and you binge -- change the part of that cycle where you start the binge, the sitting down to watch tv. Get yourself as far away from the food as you can, do something that keeps your hands and your mind busy -- take up knitting or crochet or painting or drawing, go for a walk. Or go take a shower or bath, brush your teeth, meditate or do some yoga, read a bit and go to bed, without ever re-entering the kitchen. If it's truly something that is a habit at this point, replacing that habit with another may help. This may or may not be helpful for you, again, this may be something you need to speak to a professional about if you can't change it on your own. And that's okay, if that's what you need to do -- we all sometimes need help with things that we just can't do on our own. Link to comment Share on other sites More sharing options...
Guest Posted February 10, 2016 Share Posted February 10, 2016 thanks everyone <3 I've brought it up with my counsellor too, so perhaps any distraction/change of routine ideas may be useful also x Link to comment Share on other sites More sharing options...
Guest Posted February 10, 2016 Share Posted February 10, 2016 also here's what I had to eat today for example, pre-falling off the wagon: breakfast: 3 scrambled eggs, sweet potato, cherry tomatoes, green beans lunch: 1 mackerel fillet, roasted vegetables (parsnips, carrots, sweet potatoes, courgettes, cherry tomatoes, cooked in avocado oil) dinner: 1 salmon fillet, spiralized courgette, spinach, spiralized butternut squash, cherry tomatoes, avocado bowl of blueberries afterwards Link to comment Share on other sites More sharing options...
Moderators SugarcubeOD Posted February 10, 2016 Moderators Share Posted February 10, 2016 Well part of the reason that you may be binging at night is because you're not eating enough during the day. Your M1 has no fat and it's hard to tell how many cups of veggies you have. M2 has barely any fat (cooking fat is generally not counted) and it's hard to tell how big a mackerel filet is... is it the size of your palm (thickness, length, width)? Again with the size of the salmon filet and how much avocado was it? Your best bet would be to take another look at the meal template linked in my signature below and make your next six meals at least to the middle of the template if not the high end. I bet it would help a LOT in trying to control the binging... Link to comment Share on other sites More sharing options...
Brewer5 Posted February 10, 2016 Share Posted February 10, 2016 Some of us are more carb-sensitive than others... And looking at your breakfast makes me need a nap. Lol. I would encourage you to REALLY up the fat during the day... Maybe save your starchy carbs until your evening meal... And see how that treats you. May make a world of difference. Link to comment Share on other sites More sharing options...
praxisproject Posted February 11, 2016 Share Posted February 11, 2016 Some also need more carbs than others, so if you're not getting enough you may really want to eat your own arm. Some people find fruit is a trigger because it both spikes and then dips their blood sugar (causing a hunger that's trying to rebalance that dip). For some people, rituals are key in behaviours. If you wanted to, you could find some nice healthy tea, try having some in the evening while doing something you really love (reading a good book, taking a bath, spending some quality time with loved ones, playing with or cuddling an animal) that's a positive end to your day. I really recommend keeping a detailed log of your food, how you feel, your routines and any stresses or events that come up. Sometimes patterns aren't obvious until we write them down and look at them a few weeks later. Don't beat yourself up if every day is not perfect, just keep your eye on the goal. Be gentle with yourself and kind to yourself. You can improve your relationship with food. It's never too late Link to comment Share on other sites More sharing options...
Brewer5 Posted February 11, 2016 Share Posted February 11, 2016 praxisproject ~ not being a jerk, promise ~ but do you look at that sample day and really not see enough carbs? I see starchy carbs with every meal -- plus lots of other vegetables -- plus fruit. I see the ability to be on that roller coaster all day long, which can lead to really freaking out at night and wanting to eat your arm off. I don't think it's any secret that eating so much of these things and not enough fat can and does make people MORE hungry... Or is it? Link to comment Share on other sites More sharing options...
Guest Posted February 11, 2016 Share Posted February 11, 2016 Thankyou everyone really interesting replies here's to a more successful day! Link to comment Share on other sites More sharing options...
Guest Posted February 11, 2016 Share Posted February 11, 2016 Breakfast was 4 eggs to up the fat, plus courgette spinach green beans and tomato x Link to comment Share on other sites More sharing options...
praxisproject Posted February 11, 2016 Share Posted February 11, 2016 praxisproject ~ not being a jerk, promise ~ but do you look at that sample day and really not see enough carbs? It's not just about the day, it's also about how you're feeling. For some people, falling off the wagon can occur because they are truly not eating enough, the binging can be trying to catch up on all the missed food. For quite a few people, dinner would need more carbs. Some people need a much higher amount than others and when they don't get it, they're crazy hungry, anxious and a number of other unsettling symptoms and binging can be one of those. Not everyone gets a spike/dip blood sugar reaction from a lot of carbs (mine works differently with root veggies vs grains), their bodies regulate it for them and some people have very fast metabolisms, so they run out of fuel faster. When you're trying to find your own balance, it's important to know the variables, as we're all different. Less carbs can make some people feel terrible. A lot of people need extra at dinner time (this assists with sleep and recharges you from your day's efforts), but others need extra starch all day long. If you don't feel right, it's something to consider. This is why keeping a food log is handy, if on Day B you have more and feel good and Day C you have less and feel worse (or vice versa), you've probably learned something Link to comment Share on other sites More sharing options...
jmcbn Posted February 11, 2016 Share Posted February 11, 2016 I'd just add that often binge eating is not related in anyway to the food intake throughout the day, but rather to external triggers.A food diary is a great idea, but you should also note other factors such as stress/sleep levels, the weather, emotions, people you interacted with etc so as to identify the trigger and then work on creating a new response. Link to comment Share on other sites More sharing options...
Guest Posted February 11, 2016 Share Posted February 11, 2016 Thankyou Lunch was salmon fishcakes from ISWF, omg sooo nice Link to comment Share on other sites More sharing options...
Guest Posted February 12, 2016 Share Posted February 12, 2016 day 2 of compliant eating Link to comment Share on other sites More sharing options...
Carlaccini Posted February 12, 2016 Share Posted February 12, 2016 Awesome!!!! Link to comment Share on other sites More sharing options...
Guest Posted February 15, 2016 Share Posted February 15, 2016 day 5...kill all the people... Link to comment Share on other sites More sharing options...
praxisproject Posted February 15, 2016 Share Posted February 15, 2016 Try to avoid killing people or other living things. Stick with digital zombies, pulling weeds. Avoid working out or chopping wood, it sounds like a good idea but it really isn't. If you can find one, some kids arcade game areas have games I call the "whacking game", you get a big foam mallet and you whack whatever plastic thingy that pops up until the timer runs out. My favourite is the one with crocodile heads *don't whack the kids in the arcade Link to comment Share on other sites More sharing options...
Guest Posted February 20, 2016 Share Posted February 20, 2016 checking in...day 10! still going strong. Temptations are indeed there and struggling with some medication side effects. Currently cooking up this http://meljoulwan.com/2015/05/07/classic-paleo-beef-stew/ Link to comment Share on other sites More sharing options...
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