IrmaGard
This is long, but here are some suggestions. Do ignore then if you feel they will not help you.
The best thing for now would probably be not to follow any particular diet.
Try to eat three meals and some snacks.
Try at every meal and snack to have protein, vegetables a little whole fruit , and a small amount of starchy high fibre carbohydrate.
Take some supplements: Vit B, (incl VitB12 if you do not eat much meat)
Magnesium, Vit D3 (unless you are out in a very bright, sunny place)
Zinc. Chromium may help.
This makes sure you have an even level of blood sugar through the day.
Enough protein and fibrous complex starches and vegetables, means you would be very unlikely to feel physically hungry. Your primitive brain will not think you are starving. Your health will improve. It is possible to be in a state of malnutrition even when people do not look as though they are - these suggestions help restore health.
Also have a little oil from omega 3 sources everyday so include, nuts, seeds
hemp oil ground lindseeds avocado.
If you eat dairy cottage cheese, goats cheese/feta are full of protein.
At your main meals have a medium plate like a 10 inch one and think of it in four parts.
Quarter 1 & 2 - leafy or coloured vegetables - broccoli, kale, cabbage, cauliflower, beans, some peas, peppers. lettiuce rocket, fresh tomatoes, celery.
Quarter 3 - some protein:
chicken, fish, sardines, tuna meat tofu. seitan, eggs pulses cheese
Quarter 4/about a tablespoon - whole grain rice, potatoes with skin, quinoa, whole grain pasta (If you prefer white rice or ordinary pasta don't worry) root vegetables.
Pulses have complex starch and protein all in one, so half the plate could be this and the other vegetables, omitting the rice etc
For a pudding - if you feel like it just a little plain yogurt and a little chopped whole fruit and a hot drink. The best fruit is not too sweet - it could make it a bit harder for you say if you eat a whole, very ripe banana.
Caffein preferably just once a day if you like it - as it might make you hungry after making a cortisol/sugar spike/then a drop.
Breakfast ideas - some nuts, real oats, hemp/brown rice protein powder to bump up protein; two eggs and one piece of toast full fat greek plain yogurt with berries.
Snack ideas - celery or green pepper with houmous, about ten almonds and a small apple, half a green pepper with a tablespoon of cottage cheese.
Drinks any time - A small bowl of vegetable soup you have made your self,
hot herb infusions, water.
When out If you are out and get caught out with hunger and tiredness, a lot of cafes now sell 40 grm packets of nuts and so do the main supermarkets and their 'local' versions. Sugar/crisps/cakes would not really do the trick in sating hunger except in the very short term.
Try to bring you own packed food for lunch, as prepared food may not have enough protein i.e a sandwich may be mostly bread, spread. Prepared salads may not have enough protein, just leaves and often rather sweet dressing. This could leave you feeling hungry soon.
Some cafes like Pret a Manger have good labels and high protein foods and salads. Boots is copying with hard boiled eggs. M&S Feel Fuller for longer range are good ready meals with enough protein balanced with vegetables and some carbohydrate.
If what I suggested above feels too prescriptive and make you feel rebellious immediately, that does not matter - of course, adapt it for yourself. The thing is to try to get enough nutrition for yourself spaced through the day.
Nothing you eat would be 'bad'. It's just eating the high nutrient dense foods as described priority would give your body and mind what it needs very easily.
Food is your friend and will make you well and beautiful. Bit by bit your natural metabolism will recover.
Fairburn in Overcoming Binge Eating says the that having enough meals and snacks is the thing most likely to bring about recovery. Kathryn Hanson in Brain Over Binge states that she recovered by always eating enough every day and a sort of ^Mindlefulness.
I personally know that a specialist suggested eating enough protein - about 60 -70-grms per day.
Care for yourself in every way
Enough sleep. Water. Talking to friends you love and who love you. Sitting in a garden you like. Buying a new book you wanted and so on.
You may want to consider looking for a counsellor.
eating-disorders.org.uk/information/how-to-find-a-good-eating-disorder-therapist
an article by the head of The National Centre for eating Disorders about how to find a good counsellor.
You might look into EFT ( a very helpful book book is by Valery Lynch)
Mindlefulness (Thich Nhat Hanh)
A yoga class
and in the meantime I get fatter and fatter.
. But wanting to address it, is a good first step.
lots of work to be done on my self confidence still x.
) My mental health has improved, I'm feeling relaxed and happier but my clothes are getting tighter and I ache a lot.
).