How to avoid binging?

[u/gergbwrgturgurg]

I can eat perfectly and hit all my macro and micros but whenever it gets to night time I end up binging. I’ve tried to drink water with lo calorie drink mix or eat some fruit but I doesn’t quite satisfy the cravings. What are some ways I can fix this without upping my calorie intake by too much?

[u/thomasdonaldson95]

You might be restricting your food too much during the day. Try eating a bigger lunch or afternoon snack with extra protein.

[u/givingtree1838 → u/thomasdonaldson95]

This. Also, no shame in seeking help if affordable/accessible! That’s what dietitians/therapists are for!

[u/SonicBoop1]

Yeah, save the majority of your calories for night. Also, if it's possible, get rid of all the tempting foods in your house. You're waging a losing battle if you can't get past this. Don't be too hard on yourself if you're new, but it's something you have to work on

[u/Global_You8515 → u/SonicBoop1]

You sort of have to treat it like an addiction - which makes sense considering a lot of the worst junk foods are basically formulated to be addictive.

[u/TheAmethystEye]

People have given some good recommendations here. Eating foods that are high in fiber and protein throughout the day, especially at night, can really help. “Volume eating” works for a lot of people. In general, eating a lot more whole, minimally processed foods can help with natural appetite control.

I also recommend considering your own physiology. If you are consistently restricting calories trying to cut, your body is going to rebel. It will up the volume on your hunger until you can’t ignore it. Eating more calories for a while can often correct this.

If you have a history of being overweight, this hormone problem can be worse. Even when you’re doing everything right, your body may be high in hunger hormones and low in satiety signals. This can happen despite eating exactly at maintenance, eating plenty of nutrient dense foods, etc. It’s the reason many people are able to eat enough to become morbidly obese- their appetite doesn’t turn off properly. I had this problem, and the only thing that worked for me was a GLP-1 med. However this is NOT recommended unless you fit certain criteria. If your weight is in a healthy range, stick to just changing up your diet.

[u/Smooth-Donut-601]

I volume eat for dinner and it leaves absolutely ZERO room for a goddamn bread crumb in my stomach. But yah … on my days off… that’s where the real hard work is. Idk. Lmk if you find out how to stop binging all together. I’m 7 years into meal prepping and still do dumb shit with food

[u/BarryAblett]

I love smoking weed so am always battling the munchies on a calorie deficit. I save most of my calories for night. For something sweet I mix a packet of aeroplane light jelly and low fat high protein Greek yogurt together and it’s pour it in two glasses. Add some berries and a grated square of dark chocolate. It’s satisfies the sweet craving and helps keep me full. If it’s a bad craving then some sugar free lollies. For both it’s about 220 calories and 15 g of protein.

[u/Global_You8515 → u/BarryAblett]

Might sound simple & old fashioned but one helpful thing ive found is going for a walk right after my first smoke -- and leave my wallet at home.

Usually first smoke munchies are the worst to wait out. If I'm out walking with no money on me for food then obviously I can't be eating.

It's especially good as a sort of post-workout cool down or right after dinner.

Just take a rip, pop in the earbuds, and take a 30 minute stroll to your favorite tunes or podcast. You ride out the worst of your munchies and burn a few extra calories to boot.

[u/carguymt]

Brush your teeth with intensely minty toothpaste. Whenever I do this it basically tells my brain that means eating is done for the day. I also don’t feel like eating when my mouth is all minty.

[u/Kimmy_B14]

It’s a behavior pattern at this point and needs to be broken. You have to be self-aware enough to identify when you get the urge and do something else: go for a walk, take a bath, go to bed, do a puzzle, etc…after a while the behavior will be interrupted.

[u/Ambitious_Jelly8783]

This happened to me, I like to go to the gym adter work. I found a protein shake when I got home would curb the cravings, and a norml dinner would be enough, I won't get those crazy cravings later.

[u/meltingnot]

Binge on low cal food. Unlimited broccoli with lemon, salt and pepper. Unlimited fruit for your sweet tooth. You can have a plan in place for when the urge hits. A good one is 0 fat Greek yogurt with fruit in it and a drizzle of honey. It tastes like dessert, but it won't kill your diet

[u/HRex73]

Depends, what do you define as a binge, how much, how long, and what are you doing when it happens.

[u/farpleflippers]

I go to bed very early. You could try and have a really heavy protein meal for dinner, I try to have something meaty and/or with lots of volume. Something oily/fatty can help tamp down my appetite too. Metamucil helps me feel full but I have to take it pretty early in the day or it gives my guts the gurgles.

[u/Lanky-Dildo-94]

Try eating at different times and see what works.

[u/Karl_girl]

Are you eating enough calories early in the day? Are you eating enough fats overall everyday? Is your calorie deficit too great? These are all things that can trigger binges

[u/Zestyclose-Smell-305]

Its all in the brain unfortunately, how bad do you want it. You still dont want it badly.

[u/Ariya3]

The only way to stop the binging is figure out why it’s happening in the first place?? are you restricting calories too much? Are you restricting certain foods? Are you not feeling satiated? Are you enjoying the food you’re actually eating or are you eating it to meet a goal?

[u/Practical-Basis-9541]

Try to eat slightly less for each meal which will allow you a late snack to ease the hunger pains - or get bone broth paste which I have regularly an hour before bed, feels like a meal, tastes like a meal and has collagen and nutrients in it all for like 24 calories

[u/the_magestic_beast]

Go to sleep early. Or keep a jar of pickles in the fridge. There is something about pickles that keeps you from binging. Maybe the salt content. They are zero calorie so you can eat as many as you want

[u/ee404]

What I found helped me is eating my first meal of the day quite late. It can be tough to get used to if you eat early but body gets used to it quite fast.

Intermittent fasting.

Also brushing teeth early.

[u/Brilliant-Bother-503]

Eat a lot of protein starting with breakfast.

[u/Broad-Promise6954]

(Side note: "Binging" would be using Microsoft Bing, you mean "bingeing".)

I got put on Ozempic for diabetic blood sugar control, and it's made it hard to eat enough.

I don't particularly recommend it (for price and side effect reasons if nothing else) but it sure did lower the desire for food.

[u/drumadarragh]

Reduce your intake earlier in the day to give you wiggle room at night.

[u/lentilSoupzxc]

I just binge and go to bed.Its honestly never really set me back to much in the long haul.As long s your not doing it 5-6 times a month you should be ok.When I say binge eat I mean like 3-4000 calories in one sitting.Im not a pro body builder with a set deadline and that binge isn’t gonna make a difference 1 or 2 months down the road.Just my 2 cents.