Binge eating- what worked for you?

[Dramallama24]

Hi,
Long time sufferer of BED, also strongly suspect ADHD at play here too,
I was wondering if you have suffered from binge eating and have now stopped, what was it that worked for you? I have tried all the self help books out there and still struggle so looking for ideas/ guidance, thanks 😊

Probably not the easiest or cheapest or healthiest (? mentally I mean) solution, but Mounjaro. I've been off it 5 months now and while I have definitely still got the BED mindset I find it easier to stop myself in my tracks than I used to - possibly because I had a chunk of weight to lose and now that I have, there's a competing 'urge' in my head to maintain.

ADHD meds also helped for a long time.

Mounjaro. Game changer.

Also mounjaro. Life changing.
I almost wish it wasn’t and that there was an easier solution, but after 40 years of binge eating and having no control I feel like I’m experiencing life and food in a more normal way.

not diagnosed but am a massive binge eater. The only thing that really works for me is to be on a diet and stick to whatever rules I am following, but it's not a long term solution really.
so basically I over eat or under eat I guess.
I have wondered about doing hypnotherapy
am waiting for an adhd assessment

Two things: firstly, silencing the food noise, secondly, affirming myself.

Eating low carb high fat reduces sugar/insulin spikes and lows, so there is no physical craving. It takes about 3-4 weeks of hard work to get into the swing of it, and for your body to adjust, but it is so worth the effort. The food noise practically disappears. Also, the LCHF way of eating allows you eat truly satisfying and enjoyable food that you might otherwise feel negative about eating, so you don’t get the FOMO food noise, either.

The affirmation is about recognising that your needs and wants are real, and differentiating between them. For example:

Hungry? Have a low carb drink.
Still hungry? Have a LCHF snack.
Still hungry? It’s not food you are hungry for. Are you bored/unhappy/lonely? Do something different instead.

No recriminations, no guilt for eating when you didn’t need to.

If you resist the urge to inhale chocolate, instead of feeling deprived say to yourself, “I’m looking after myself.”

If you do inhale the chocolate, say to yourself, “OK, I ate the chocolate. It happened.” No recrimination, no self-justification or chastisement. You just go back to your LCHF way of eating, in full acceptance that you are OK, flaws and all.

Silencing the food noise makes it easier to think about yourself positively and work out what it is that you need to thrive emotionally. The two IMO go hand in hand.

Low UPF stopped me binging.
However it's very difficult to get back on when you fall off.

I too would say mounjaro. Just realised I've not had a big binge in 11 months!

Thanks for all of your responses- you have given me lots to think about here!

I feel like dieting does not work for me long term- i can stick to one for a short time and then it just sends me spiralling in the opposite direction and gaining back more weight than ever! Then of course I definitely need to lose weight so I start again....

I am really torn on this one, on the one hand it could be incredible and ut is obviously benefiting so many people but I'm concerned about what would happen if I stopped taking it, would I just go back to square one?
I have also heard of ppl saying it helped their ADHD symptoms too so that could also be helpful!

Also Mounjaro. Absolutely brilliant. I’ve been off it for 2 months and eating normally, I haven’t binged for over a year. I’ve not put any weight back on either, partly because I’m doing a decent amount of exercise which probably offsets the odd day when I go slightly over what I should eat (not in a binge way though, just in a normal everyday way.)

Mounjaro. I came off it in mid-Aug and have maintained.

Thank you so much for the detailed reply, I have been reading a lot about low carb approach lately and I do think that this could be a good option.
I do feel better when I eat less stodgy carbs like bread etc.
I have also been working on eating less upf food like donuts/ shop bought cakes etc, so maybe that will help too.

I do have issues with 'food shame' so I appreciate the advice here, I will definitely take it on board, I like the idea of 'not hungry, do something else!' I will try this!

I'll echo what @Dilbertian said about the low carb high fat, I've been eating this way for the last 4 weeks (I'm currently following the fast800 program, using the app) and mostly eating low carb high fat and I have to say, despite the low calorie intake, the food noise is soooooooo much more reduced. I've had a few days these past weeks where I've thought "I'd like to fall into bag of crisps and have to eat my way out" but it wasn't an overwhelming "find carbs NOW" kind of a feeling.
love the no shame self talk above too 💕

Mounjaro. Like a switch in my brain is turned off. Life changing.

Some doctors prescribe Prozac. It’s extremely effective for me

Actively halfing food- so one of something instead of two etc. Sounds stupid but it worked for me- also once a day when I went to pick up junk I’d grab an apple or grapes instead.

Mounjaro here too, and I don’t believe I will ever stop taking it. I've progressed through the doses very slowly and one indicator that I need to increase is a creeping back of bingeing behaviour (much less than ever before, but recognisable).

For me, low carb was the most disastrous thing I ever did in terms of bingeing. It stopped it for a while and I thought I'd found a miracle cure, but some people - and I'm one of them - find low carb to be a hugely destructive time bomb. I did it, lost the weight, fell off the wagon, got back on, rinse and repeat until even thinking about restricting carbs again would be enough to trigger a gigantic binge. Same for intermittent fasting. Nothing has messed with my head, appetite and body the way that low carb and fasting did long term and my bingeing accelerated way out of control as a result. Eating carbs on Mounjaro is a revelation and in the eighteen months I've been on it, I have really reset my relationship with the food groups. Getting rid of that obsession and being able to eat all foods in moderation has been absolutely life changing not just for my physical health but mentally and emotionally too.

@Dramallama24 if you suspect adhd is at play I would get assessed and get Vyvanse as medication. It has the added benefit of being prescribed off-label for binge eating disorders. I was a chronic binge eater pre adhd assessment (diagnosed with inattentive type) and the medication has been life changing.

For me it was Mounjaro. It broke the habit as I physically couldn't overeat any more. I'm no longer on it and while I have put 2kg back on as I'm slightly hungrier, I've managed to maintain most of the weight loss because I changed my habits, introduced more exercise, and although I might have the odd indulgent meal out, I'm still unable to overeat like I did before.

I've been eating this way for the last 4 weeks (I'm currently following the fast800 program, using the app) and mostly eating low carb high fat and I have to say, despite the low calorie intake, the food noise is soooooooo much more reduced.

I think the problem with BED for many people is that any type of diet or restriction is what tends to trigger binging and the binge starve cycle starts over again. It is good that some of you have found relief with low carb but for me taking away food groups and restricting calories leads me back to binging.

I have tried Mounjaro but just hated the feeling whilst I was on it, the low level nausea was awful. Interesting though for loads of you it has really worked.

I also have ADHD and Mounjaro has been a game changer. Like pp said, I found that restricting carbs made things worse long-term, and I've been able to totally reset my relationship with food. I now have three planned meals and three planned snacks every day which is enough to prevent binging. And "allowing" myself carbs and sweet foods has been a revelation, and has stopped that cycle of binging and restricting, and I'm now able to find other sources of comfort and stimulation that aren't food.

Thank you so much for all of your lovely responses! It's so interesting to hear what has and hasn't worked for others @RiseRain I'm sorry to hear low carb didn't work for you, years ago I tried the 5:2 diet, I managed fast day fine then ate about 5000cals on non fast days- complete disaster- so I very much empathise there!
It's also somewhat a relief to know that lots of others struggle with this too, being able to talk about it openly is such a big thing for me!

I think I will try the low carb for a while and see if that helps, I may also try mounjaro in the new year depending on how things go.

I do not restrict calories when eating LCHF, nor do I consider any foods to be restricted. I think of it more as “Eating this food makes me feel unwell, so I’ll avoid it”.

For me, low carbing is about what I can eat, what I can enjoy eating, what I do not have to restrict because I can really listen to my needs and respond happily. It does take a few weeks of self-discipline to get to that point.

Bingeing (for me, at least) is often about how fast I can cram the food in, how to intensify that thump of satisfaction I feel as I swallow. Low carbing involves slowing down, really enjoying that bit of crispy chicken skin, the buttery scrambled eggs, the wedge of tangy cheddar, really appreciating the sensory experience of eating. Eventually this replaces the ‘thump’ I sought from binge eating.

I know it’s not for everybody. But when people talk about yoyoing because their binging returned when they stopped low carbing, I wonder what will happen when they stop Mounjaro? What replaces bingeing? Once the effects of LCHF, or Mounjaro, or whatever system somebody uses, wear off, then what? Unless we work on our minds at the same time as our way of eating, we don’t find a coping strategy to replace the bingeing.

In all honesty, I have learned not to care if I find myself slipping back into bingeing. First thing to do is to forgive myself, because guilt and recrimination only drives me back into the unhelpful habit. Sometimes that is all it takes to stop, or rather, to not do it again. But if I do find myself binging I know I can stop it again by reverting to low carbing. And when I’m ready, I will do so. But never before Christmas. Too much stress, too much pressure. I prefer in springtime - much more cheerful and generally lower demands on me.

@Dilbertian it sounds like you are in a good place with things, this is the sort of balance I am aiming for in life. I also worry about yoyoing back from mounjaro- although I appreciate this is not everyone's experience.

I have really turned around my relationship with exercise now and I am active to be strong, healthy and for good mental health, rather than to try and make myself smaller or 'make up' for a binge. If I can just sort out the food I will be good!

Also I m not putting any pressure on myself until after Christmas is finished, otherwise I am definitely setting myself up to fail!

Thanks again for all the advice 😊