Break Free From the Binge Restrict Cycle

If you’re stuck in the seemingly never-ending binge restrict cycle, read on to learn the steps you need to take to break free and find food freedom finally. 

If you’ve ever been on a diet, you know how strong the desire for food becomes. Restricting calories makes it hard to think about anything other than indulging in all your favorite sweet and savory treats. Ignoring hunger in an attempt to lose weight can trigger the binge-restrict cycle.

For most, the binge-restrict cycle is challenging to overcome, but there are ways to break away from this disordered eating pattern. In this post, we’ll review what causes the binge-restrict cycle and how to stop it so you can finally make peace with food. 

The diet binge-restrict cycle vs. binge eating disorder

The binge-restrict cycle, also known as the diet-restrict cycle, is an eating pattern in which one alternates between binge eating or overeating and strict dieting. 

It usually begins when food rules are implemented out of a desire to lose weight. Eventually, food restriction leads to a binge eating episode. The diet then starts again to compensate for the binge eating and calories consumed.

The physically and emotionally draining cycle has the potential to repeat itself over and over again until a more balanced eating approach is adopted. Some spend years or even decades trying to gain control over their food intake and body size. 

The binge-restrict cycle has similarities to binge eating disorder (BED), but they are not the same. BED is classified as an eating disorder. However, it’s important to stress that both are characterized by disordered eating patterns that can be harmful. 

Individuals with BED have recurrent binges without purging or other compensatory behaviors. Binges are frequent and occur on average at least once a week for three months or more. They are severely disruptive to one’s life and cause distress.

If you suspect you may have BED, seek immediate treatment from a mental health professional and registered dietitian specializing in eating disorders. 

What is a binge? 

During a binge eating episode, a person consumes an unusually large amount of food in a short period. They typically feel unable to stop eating once a binge begins. This results in eating past the point of being physically full. Once the binge ends, it’s common to feel guilt and shame. 

A binge is not the same as occasionally overeating. When a person binges, they feel distressed and out of control around food. They often try to hide their behavior and binge in isolation.

How restriction leads to binge eating

Dieting can often contribute to the development of binge eating. Restricting calories, hormones, hunger signals, and emotional triggers all play into how dieting exacerbates overeating and binges. 

Restrictive diets drastically limit caloric intake and eliminate foods or entire food groups. Dieting leaves you feeling deprived, which results in intense cravings and an overwhelming preoccupation with food. This build-up may eventually trigger a binge eating episode as a way to respond to the deprivation. 

However, there’s more behind cravings than just feeling deprived. When your body notices a decline in food intake, hunger hormones like neuropeptide Y and ghrelin ramp up to make you feel hungry, and leptin, the hormone that makes you feel full after a meal, decreases. Your body is doing everything it can to make you want to eat to avoid starvation.

Additionally, prolonged dieting disrupts hunger cues. When you avoid eating and ignore hunger cues, this disturbs your ability to regulate your appetite. It becomes difficult to recognize when you’re hungry and satisfied. You may find it challenging to stop eating when you don’t recognize that you’re physically full. 

Lastly, dieting and an obsession with body weight can increase stress and feelings of inadequacy. When you feel like you’ve failed your diet or can’t control your eating habits, you could use food to cope. Binge eating may provide temporary comfort, but food won’t make you feel better long-term.

How to stop the binge restrict cycle

Breaking the binge-restrict cycle takes work but can be done using the right strategies and support. 

1. Ditch the diet mentality. Let go of the idea that restricting food will make you smaller and happier. Accept that dieting will only prolong the binge-restrict cycle. Adopt a sustainable approach to eating that includes a variety of foods. 
2. Establish a regular eating routine. Eat meals and snacks throughout the day at established times. This will help re-establish your hunger and fullness cues that have likely dissipated while dieting. Eventually, you will be able to eat more intuitively. 
3. Give yourself unconditional permission to eat. Allow yourself to make peace with food. Release the notion that certain foods are “off limits.” Remember, when you tell yourself you can’t have something, you only want it more.
4. Respect your body the way it is. It is difficult to ditch the diet mentality if you are overly critical of your body size and shape. Engage in gentle movement, eat satisfying foods, and practice self-compassion to give your body the respect it deserves. 
5. Seek professional guidance. Reach out to a mental health professional and registered dietitian to help you cope with challenging emotions and navigate empowered eating.

What to do after a binge instead of restricting

Instead of restricting after a binge, engage in these healthy strategies to get yourself back on track.

• Journal: Write about how you’re feeling and what triggered those emotions. Jot down what you’re grateful for and what you appreciate about yourself. Practice giving yourself self-compassion through the words you write. 
• Connect: Call a friend or family member to catch up. Schedule a coffee date or go for a walk with a neighbor. There’s no need to feel alone during this time. Connecting with others will give your mood and self-confidence a much-needed boost.
• Self-care: Take a warm bath, read a good book, listen to music, or go for a bike ride. Direct your energy towards activities that make you feel good.
• Hydrate: Drink plenty of water after a binge and throughout the day to support digestion and restore your body’s fluid balance. That said, water shouldn’t replace a meal when you’re hungry (eat something)!
• Explore empowered eating approaches: Instead of jumping back on the diet bandwagon, consider learning more about intuitive and mindful eating. Check out these top books on mindful eating to learn about the benefits of slowing down, enjoying food, and connecting with your body. 

The bottom line

The binge-restrict cycle is difficult to break, but with the right strategies, resources, and support you can adopt a healthier eating pattern. Remember, restricting food, counting calories, and cutting out food groups will only make you more likely to binge again. Instead, ditch the diet mentality, practice self-compassion, and explore empowered eating approaches.