What is the Binge Restrict Cycle?
Have you ever heard of the binge restrict cycle or the diet cycle? Are you new to a non-diet approach, and worried it won’t work for you? Maybe you identify as a binge eater or emotional eater and are curious what impact it has on your health?
If you’ve dieted or restricted for years, it’s possible you might feel ‘addicted’ to food or that you have no ‘self-control’.
This blog post will give an overview of the binge restrict cycle, explain what it is, the problems it can cause, and how to stop the cycle for good.
What is binging?
Disordered eating and eating disorders are both prevalent and normalized in today’s society, so it’s important to first understand the difference between a binge and overeating. An episode of binge eating is characterized by both of the following:
1. Eating a large volume of food in a distinct amount of time (ie within a 2-hour time period)
2. a sense of lack of control over eating during the episode (ie feeling like you can’t stop)
When should I seek help for binge eating?
First, if you think you should seek help, then seek help! Don’t wait until you’re “sick enough” because despite what others say, disordered eating doesn’t have a “look,”
And you deserve to live a life free from guilt or shame.
For a clinical diagnosis of binge eating disorder (BED), in addition to the above, the episodes are associated with three or more of the following:
eating much more rapidly than normal
eating until feeling uncomfortably full
eating large amounts of food when not feeling physically hungry
eating alone due to feelings of embarrassment by how much one is eating
feeling disgusted with oneself, depressed, or very guilty afterwards
If, on average, one experiences an episode per week for three months or longer, they may meet clinical diagnostic criteria for BED.
What is restriction?
Restriction means to control, to put limitations on something. When it comes to the diet mentality, there’s both physical restriction and mental restriction.
Physical restriction: limiting the amount or type of food
Examples:
Calorie counting
Macro counting
Container systems or “portion control” methods like the 21-day Fix
Whole 30 or plans that put certain foods off limits
Mental restriction: allowing yourself to eat the foods, but feeling guilty or saying things like…
“Only 1 piece…”
“At the next meal, I’ll make a ‘better’ choice”
“I really want x, but I’m going to eat y instead”
What is meant by the “binge restrict cycle”?
Binging or overeating often results in feelings of guilt, shame and/or anxiety. These feelings of discomfort often lead to the desire to lose weight or buying in to the false promises of diet culture.
When we can no longer restrict physically (ie intense feelings of hunger or cravings) or mentally (ie stress of dealing with food rules), we may find ourselves binge eating, and the cycle continues as seen in the diagram below.
How do I know if I’m in the binge restrict cycle?
Some signs you might be at risk of binge eating include:
Ignoring or avoiding biological cues of hunger
Avoiding certain foods or food groups altogether
Increased preoccupation with food aka thinking a lot about food
Have “cheat days” or take “breaks” from dieting
Unstable weight / weight fluctuations
Restricting as a result of a bad body image day or ‘bad’ eating
Dread social events or situations where food is out of your control (ie eating out at a restaurant, traveling)
Why is the binge restrict cycle problematic?
This cycle can be detrimental for many reasons, and maybe some you might not have even considered such as…
Emotionally/Mentally:
Shame
Guilt
Anxiety
Depression
Regret
Negative self-talk
Isolation, feeling lonely
Physically:
Decreased metabolism
Nutrient deficiencies
Fatigue, lethargy
Loss of muscle mass
Bone loss
Increase risk of infertility
Decreased immune system
The binge restrict pattern also puts you at increased risk for disordered eating or developing a more severe eating disorder.
How do I stop the binge restrict cycle?
First, recognize that we cannot wave a magic wand and stop the cycle overnight. For many of our clients, there is a reason they are stuck in the cycle, and the healing process takes time.
The good news is that with awareness can come action (!), and there are steps you can take to break the cycle…for good!! One major first step is to stop. restricting. YES. STOP!
Set timers to eat - little reminders to check in with hunger cues and nourish yourself during the day may help you to feel less ravenous at night.
Balanced meals and snacks - Are you eating all food groups? Where can you add?
Eat adequate amounts - Eating to your needs is so important, however this can feel scary due to fear of weight gain or other body image concerns.
Return to normal eating after a binge/resist the urge to restrict - Remember that every eating experience is an opportunity to learn more about your body and your relationship with food.
What do I do if I’ve overcome the binge restrict cycle, but I keep finding myself in it?
You don’t have to figure it out alone! Find a therapist and/or registered dietitian to join your team and support you along this journey.