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Help ive developed a binge eating disorder from dieting
- Thread starter crunch1
- Start date
im going to post a big fat bump for an update for you guys. there have been some AMAZING replies. -thank you.
so its thursday night 2am. i have not had a piece of junkfood since last friday-that last binge was bad. ugh...real bad (1/2 pumpkin pie, 1 pint ben and jerrys, 2 king size candy bars, 6 big ass cookies, cool whip)----------yuck!
so it went like this:
sat,sun,mon,tue,wed,thur-all clean diet days.
i have that journal going @ wannabebig as well. if you are curious about updates and other things
basically tonight i wanted to binge, but i ate a bunge of stirfry veges and it calmed it, i feel full, i do not want to eat junk...i went out to eat with friends and did not get anything...just had a diet coke. No cravings at all. I think that talking about it and just letting the world know what was up has helped tremendously. I have however somewhat returned to my dieting that i did over the summer to get cut up, which led to binging. however i have not binged this week...and im trying to get my self to accept a normal diet...the fat i gained really pissed me off. My cal range for the week have been around 2000 per day. Mod carb, never going over 200 a day-i am going to research more refeed stuff, however that could easily trigger me to binge-as i tried it before, just going berserk, using it as an excuse. If i make it a few more days it will be the first time sine MAY that i have not had a FREE FOR ALL FOOD DAY, which i did every week.
since i notice my binges spilling over into the week, (ex: my strait 5 day binge---i was @ 198 at my heavest, now im 190 and planning on dropping SLOWLY over the next month, hitting 180 again and adapting a NO DIET plan.
my workout have been good, my motivation is returning, although i feel my intensity could be cranked up a notch, im not dealing with the crippling depression i was in for about a week, were i just wanted to eat and sit in bed. Im over that, and moved on...getting out of my rut- actually caring again about looking good. (when you get down you just dont give a fuck)
fonz---ive dropped ambien before for insomnia-hardly worked for me.
binge eating is definetly something that develops from diet restrictions, i can admit to that ( in my case) it also has to deal with emotions and other psycholoical factors. I WAS DEPRESSED-I BINGED-I GOT MORE DEPRESSED-a vicious cycle. thank god it lasted 3 weeks and not any longer which im sure others are suffering with right now.
I want to binge now, i dooooooo so bad, but i know i wont because i have support. So im going to just go to bed, wake up and hit the stairmaster and shed some more of this god damn fat.
Thank you and I will update everyone as the weekz go by, and if i do binge i will let everyone know, and also if i dont. I know i can do this.
so its thursday night 2am. i have not had a piece of junkfood since last friday-that last binge was bad. ugh...real bad (1/2 pumpkin pie, 1 pint ben and jerrys, 2 king size candy bars, 6 big ass cookies, cool whip)----------yuck!
so it went like this:
sat,sun,mon,tue,wed,thur-all clean diet days.
i have that journal going @ wannabebig as well. if you are curious about updates and other things
basically tonight i wanted to binge, but i ate a bunge of stirfry veges and it calmed it, i feel full, i do not want to eat junk...i went out to eat with friends and did not get anything...just had a diet coke. No cravings at all. I think that talking about it and just letting the world know what was up has helped tremendously. I have however somewhat returned to my dieting that i did over the summer to get cut up, which led to binging. however i have not binged this week...and im trying to get my self to accept a normal diet...the fat i gained really pissed me off. My cal range for the week have been around 2000 per day. Mod carb, never going over 200 a day-i am going to research more refeed stuff, however that could easily trigger me to binge-as i tried it before, just going berserk, using it as an excuse. If i make it a few more days it will be the first time sine MAY that i have not had a FREE FOR ALL FOOD DAY, which i did every week.
since i notice my binges spilling over into the week, (ex: my strait 5 day binge---i was @ 198 at my heavest, now im 190 and planning on dropping SLOWLY over the next month, hitting 180 again and adapting a NO DIET plan.
my workout have been good, my motivation is returning, although i feel my intensity could be cranked up a notch, im not dealing with the crippling depression i was in for about a week, were i just wanted to eat and sit in bed. Im over that, and moved on...getting out of my rut- actually caring again about looking good. (when you get down you just dont give a fuck)
fonz---ive dropped ambien before for insomnia-hardly worked for me.
binge eating is definetly something that develops from diet restrictions, i can admit to that ( in my case) it also has to deal with emotions and other psycholoical factors. I WAS DEPRESSED-I BINGED-I GOT MORE DEPRESSED-a vicious cycle. thank god it lasted 3 weeks and not any longer which im sure others are suffering with right now.
I want to binge now, i dooooooo so bad, but i know i wont because i have support. So im going to just go to bed, wake up and hit the stairmaster and shed some more of this god damn fat.
Thank you and I will update everyone as the weekz go by, and if i do binge i will let everyone know, and also if i dont. I know i can do this.
Vageta said:
Vageta: EXCELLENT REPLY, thank you-this quote really relates to me. It was funny that i LOST weight and got shredded doing this, however i can only wonder what the results would be like if i did not do that on such a grand scale, binge and all. It could not believe how ripped i got doing what i was doing, thats why i kept it up, i had veins in my quads i never had before-i was shocked, i thought, damn my body is getting rocked, it hates this its a good thing, ill keep it up.
after my binges i would have some water weight but then i would drop that and an extra lb over the next week.
almost all of my binges started as an attempt to refeed: i thought just fat free stuff....i'd pound a box of cereal, -then somehow everything would creep in to it, and id convince myself to just eat whatever, a cals a cal isn't it? _id think. so then i eat some fat, then id be pissed i did that and just go all out. im repeating myself but i just woke up and im drinking some green tea waiting to hit the gym for some am cardio.
I think i am going to do a calculated refeed.
IF any one would like to i would love to have some sample diet posted to keep me on track----otherwise i would go overboard:
im 190lb 6ft.
thanks. ill keep the updates coming-people do seem interested, i think thats awesome. again, thank you for the support,.
crunch
Hi Crunch-how about some easy suggestions for you?
Since we are all familiar with the idea of cycling why not apply it to your use of carbs. This is different from the refeeds. It may very well be time to do something totally different and get away from the concept of long term low carb dieting. We all know the effects of it and the bingeing is only one. In my part of the world it is fall and I'm not so concerned about abs showing,etc. Save the low carb stuff for the hardcore dieting. We are talking about normalizing and eating to live now.
You have many options on carb cycling. You could simply eat your clean complex carbs on workout days only and stick with the fibours carbs on non-workout days. Or you could have one meal (breakfast ) with complex carbs on your non workout days, and all the other meals with the fibours carbs.
You could go higher carb for two days and low carb for one day, then when you platuea change it to two low days and one high day. It's up to you to figure out the # of carb grams.
Hope this helps-Valerie
Since we are all familiar with the idea of cycling why not apply it to your use of carbs. This is different from the refeeds. It may very well be time to do something totally different and get away from the concept of long term low carb dieting. We all know the effects of it and the bingeing is only one. In my part of the world it is fall and I'm not so concerned about abs showing,etc. Save the low carb stuff for the hardcore dieting. We are talking about normalizing and eating to live now.
You have many options on carb cycling. You could simply eat your clean complex carbs on workout days only and stick with the fibours carbs on non-workout days. Or you could have one meal (breakfast ) with complex carbs on your non workout days, and all the other meals with the fibours carbs.
You could go higher carb for two days and low carb for one day, then when you platuea change it to two low days and one high day. It's up to you to figure out the # of carb grams.
Hope this helps-Valerie
Crunch,
Quite awhile ago I posted a refeed diet plan along with an excel sheet that helped figure out your calorie/carb recommendations for refeed days. I dug it out and will attach it to this message for you. I haven't messed with it in quite awhile but it seems like it's all up to date. One thing you'll find is that while most agree refeeds are a good thing, the duration, macronutrient breakdown, calories, etc.. of the refeed are debated. I came up with an all around recommendation that seems to work well for me and others who have tried it. A lot of the formulas I extrapolated from Par Dues's refeed recommendations as his were fairly vague but he knows a great deal about refeeding and leptin and seemed the best person to use for the data.
The worksheet is setup for you to enter some values to tailor it to your specific liking. Any box that has green text is changeable by you. Also most of the formulas are all based on a typical BMR (basal metabolic rate) formula but I left this able to be changed. I used the general bodyweight x 15 = BMR. All of the refeed recommendations are based on this. If you have a different idea of how BMR is figured out you can simply update the multiplier.
The sheet is broken up into 2 pages, 1 for regular diet days and 1 for refeeds. You can change your macronutrient ratios on both pages since refeed ratios tend to change. Just make sure that the %s add up to 100 since there is no error checking. The way I have it set up is that you refeed for half a day during the middle of the week, preferably after a workout and it lasts for half of your daily meals. So if you eat 6 meals a day spread out then refeed for 3 of them. If you work out in the morning then refeed for 3 meals then go back to dieting for the rest. If you work out at night then most likely your last 3 meals will be refeeds.
For your 2nd refeed of the week it's up to you. I tend to refeed all day on one weekend day so I just follow my refeed recommendations for 6 meals but I didn't make a special sheet for it. If you like you can follow the same refeed schedule 2 times a week or do what I do and do a full day refeed on the weekend. Just remember to follow what you setup and don't binge. I'd recommend following the recommendations for all of your meals except one. We all like to go out to dinner and such so for your weekend refeed just allow yourself one meal where you don't really count carbs and calories. Just make sure all of the rest are spot on. It's kind of a pain to track carbs and calories on "free days" but it will help you from binging if you plan it out.
One more thing is that if you don't have calorie counting software I have built in a very simple one into the worksheet. If you enter the grams of each macronutrient per meal it will count calories and tell you how much of each you have left as the day progresses. This makes it possible to follow exactly what you plan. So after 5 meals it will tell you exactly how many grams/calories you have left alotted on your last meal.
Good luck and if you have any questions feel free to ask.
refeed_diet.xls
Quite awhile ago I posted a refeed diet plan along with an excel sheet that helped figure out your calorie/carb recommendations for refeed days. I dug it out and will attach it to this message for you. I haven't messed with it in quite awhile but it seems like it's all up to date. One thing you'll find is that while most agree refeeds are a good thing, the duration, macronutrient breakdown, calories, etc.. of the refeed are debated. I came up with an all around recommendation that seems to work well for me and others who have tried it. A lot of the formulas I extrapolated from Par Dues's refeed recommendations as his were fairly vague but he knows a great deal about refeeding and leptin and seemed the best person to use for the data.
The worksheet is setup for you to enter some values to tailor it to your specific liking. Any box that has green text is changeable by you. Also most of the formulas are all based on a typical BMR (basal metabolic rate) formula but I left this able to be changed. I used the general bodyweight x 15 = BMR. All of the refeed recommendations are based on this. If you have a different idea of how BMR is figured out you can simply update the multiplier.
The sheet is broken up into 2 pages, 1 for regular diet days and 1 for refeeds. You can change your macronutrient ratios on both pages since refeed ratios tend to change. Just make sure that the %s add up to 100 since there is no error checking. The way I have it set up is that you refeed for half a day during the middle of the week, preferably after a workout and it lasts for half of your daily meals. So if you eat 6 meals a day spread out then refeed for 3 of them. If you work out in the morning then refeed for 3 meals then go back to dieting for the rest. If you work out at night then most likely your last 3 meals will be refeeds.
For your 2nd refeed of the week it's up to you. I tend to refeed all day on one weekend day so I just follow my refeed recommendations for 6 meals but I didn't make a special sheet for it. If you like you can follow the same refeed schedule 2 times a week or do what I do and do a full day refeed on the weekend. Just remember to follow what you setup and don't binge. I'd recommend following the recommendations for all of your meals except one. We all like to go out to dinner and such so for your weekend refeed just allow yourself one meal where you don't really count carbs and calories. Just make sure all of the rest are spot on. It's kind of a pain to track carbs and calories on "free days" but it will help you from binging if you plan it out.
One more thing is that if you don't have calorie counting software I have built in a very simple one into the worksheet. If you enter the grams of each macronutrient per meal it will count calories and tell you how much of each you have left as the day progresses. This makes it possible to follow exactly what you plan. So after 5 meals it will tell you exactly how many grams/calories you have left alotted on your last meal.
Good luck and if you have any questions feel free to ask.
refeed_diet.xls
We can all get over this. A couple of things I've noticed, personally, that have caused binges:
1. The whole notion of a "cheat" day. Knowing we have only 24 hours to fit in all of our weekly cravings lends itself to overeating. Eat healthy, and if you gotta have that cookie on Wed, have one. Much better to to that than to wait until Sun and end up eating a whole box.
2. Unbalanced diets--no carb, no fat, whatever--you will crave whatever you can't have. In the end it comes down to calories in vs. calories out.
3. Overtraining/under-resting. When I overdo my training, I've noticed my body responds to the stress by overeating. Same fo rnot sleeping enough. I'm more succeptable to binges when I'm trying to push through exhaustion. Somehow, the body/mind thinks it needs food when it needs rest.
Good luck, Crunch.
1. The whole notion of a "cheat" day. Knowing we have only 24 hours to fit in all of our weekly cravings lends itself to overeating. Eat healthy, and if you gotta have that cookie on Wed, have one. Much better to to that than to wait until Sun and end up eating a whole box.
2. Unbalanced diets--no carb, no fat, whatever--you will crave whatever you can't have. In the end it comes down to calories in vs. calories out.
3. Overtraining/under-resting. When I overdo my training, I've noticed my body responds to the stress by overeating. Same fo rnot sleeping enough. I'm more succeptable to binges when I'm trying to push through exhaustion. Somehow, the body/mind thinks it needs food when it needs rest.
Good luck, Crunch.
Crunch,
That is totally awesome! Don't worry bro, I have faith that you are gonna go far. I think this message board accountabilty thing is really helpin you out. You are going to get a good habit established.
I could really use some more discipline really bad right now, as my eating is also out of control, and I just don't seem to care.
I gotta stabilize myself.
Crunch, I would like to join you in this quest! you can count me in as a motivator for you and anyone else who wants to endevour in defeating their problems in this thread.
As of 12:35 A.M. on October 30th, I vow that from now on I am going to take my health seriously, and will attempt to binge as least as possible from here on out, and will live a healthy lifestyle as well,
which includes: eating quite clean regularly, except one day where I will have 2 cheat meals.
This also include attempting to get in 25 minutes of cardio every day of the week.
I plan on coming back here and posting updates to let you know how i'm doing.
At my lean peak, I was around 9% BF this summer, and weighed around 162 lbs. Now I'm probably around 14% BF and weigh around 170 lbs guestimated.
Unfortunately though I lost some muscle since I didn't lift a whole lot for about 3 months. Yea college really did me in with getting distracted by other crap, and not getting around to running or lifting hardly ever, along with being super stressed out all the time which caused me to binge regularly on clean food and junk food.
Now I'm gettin back into the swing of things though, and my goal is to get back down to 9%, since I got down there without really any rigorous dieting, just ate clean and ran a ton. I basically consider that a maintenance point for me.
That is totally awesome! Don't worry bro, I have faith that you are gonna go far. I think this message board accountabilty thing is really helpin you out. You are going to get a good habit established.
I could really use some more discipline really bad right now, as my eating is also out of control, and I just don't seem to care.
I gotta stabilize myself.
Crunch, I would like to join you in this quest! you can count me in as a motivator for you and anyone else who wants to endevour in defeating their problems in this thread.
As of 12:35 A.M. on October 30th, I vow that from now on I am going to take my health seriously, and will attempt to binge as least as possible from here on out, and will live a healthy lifestyle as well,
which includes: eating quite clean regularly, except one day where I will have 2 cheat meals.
This also include attempting to get in 25 minutes of cardio every day of the week.
I plan on coming back here and posting updates to let you know how i'm doing.
At my lean peak, I was around 9% BF this summer, and weighed around 162 lbs. Now I'm probably around 14% BF and weigh around 170 lbs guestimated.
Unfortunately though I lost some muscle since I didn't lift a whole lot for about 3 months. Yea college really did me in with getting distracted by other crap, and not getting around to running or lifting hardly ever, along with being super stressed out all the time which caused me to binge regularly on clean food and junk food.
Now I'm gettin back into the swing of things though, and my goal is to get back down to 9%, since I got down there without really any rigorous dieting, just ate clean and ran a ton. I basically consider that a maintenance point for me.
