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Binge-eating after sugar cravings

Answered on August 19, 2014
Created August 17, 2013 at 3:45 PM

So I've been dealing with this problem for quite sometime, but it's a bit embarrassing so I've never tried to seek help with it. I have a sugar binge eating problem! About once a week I get a crazy craving for sweet food, allow myself to eat fruit..then I over eat. It's a vicious cycle that I can't get away from. It hindering my ability to loose weight. Once I start binging I eat more then just fruit, I eat anything I feel like eating! Then I regret it immediately after. I seldom stray away from paleo..so the food is all paleo friendly but it's always a lot of carbs and a lot of fat! I am very dedicated to crossfit and yoga but I've actually been gaining weight slowly instead of loosing from this problem! Can anyone give me advice on what to do?!

B2eb3ff4456b2408e6db558072e7d3f2

(414)

on August 18, 2013
at 06:01 PM

So true--when I was undereating (especially fat), I used to binge like crazy on sugar. Good advice! Make sure to get a good dose of fat for breakfast, It will help you reduce the cravings that you might encounter during the day.

Medium avatar

(55)

on August 17, 2013
at 04:05 PM

@Linds..great info. Like you, I love the carbonated water...just enough hint of fruityness to help out a craving. I was wondering about the Kombucha juice...noticed it at the grocery store yesterday, $4.19 for one bottle?!?! Yikes...is it that good?

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8 Answers

1
5b9a25a1a676397a25579dfad59e1d7b

(2318)

on August 17, 2013
at 03:58 PM

I used to have the same problem when I was under eating. I found that increasing my fat intake really really helped stomp out any sugar cravings I had. Kombucha in the afternoon also helped with the cravings if I sensed them coming on.

I've learned not to deprive myself anymore. If you tell yourself "oh I can't have fruit!" then as soon as you give in and have some you're already in the mind set that if you're going to go ahead and have some fruit, you may as well have as much as you can handle since tomorrow you'll have to start "all over again" anyway. This just creates a vicious cycle.

If you're trying to lose weight, you can still have a little fruit every once in a while as a treat. Incorporate it after a workout and in the morning if you can instead of after dinner. Also try having some fruity herbal teas after meals to help combat the cravings, or a tbsp of coconut oil or water (I like carbonated...its filling).

Everyone has these types of scenarios at one point so the biggest thing you can do is to not stress yourself out or beat yourself up about it!

Track your daily macros and make sure you're getting everything your body needs. Your cravings could be a signal that you're missing something essential.

Goodluck!!

B2eb3ff4456b2408e6db558072e7d3f2

(414)

on August 18, 2013
at 06:01 PM

So true--when I was undereating (especially fat), I used to binge like crazy on sugar. Good advice! Make sure to get a good dose of fat for breakfast, It will help you reduce the cravings that you might encounter during the day.

0
3591b017d15aa16a710954f4b607cd9f

on August 19, 2013
at 08:05 PM

I have historically had the same problem with binges. I recently read the "Perfect Health Diet" by Paul and Shou-Ching Jaminet and based upon their recommendations have begun adding "safe" starches into my diet (i.e. Yams/White Rice/Potatoes/Taro/etc.) - up to about 600 calories (150g) per day). This was a little scary for me because carbs have been my nemesis. I have been very pleasantly surprised to find that my cravings have virtually disappeared since I started this (its only been a week so far though).

0
10ec51c0e6e41939215a55316ad3d0b7

on August 19, 2013
at 02:51 PM

I struggle in the exact same way. Downing coconut milk and nuts is when I know I've gotten to my worst "bottomless pit" binge moments. I realize that it's much more of a mental craving than a physical craving.

When I start reaching for fruit, I allow myself to have some, but I remind myself of how full I already am, and how my body really doesn't need the tons more that I crave. Lately I've been doing some "envisioning"...I envision myself getting the fruit, eating it, getting more, eating more and more, and I keep thinking about how much more uncomfortable I feel, physically, during and especially after the binge. I imagine how hard it is on my body, and how disappointed and depressed I feel afterwards. If you have enough binge experience, you might know that painful feeling after the binge (I've gone to extreme limits and now I use that experience to help ward me off). Really think through it and ask yourself is it worth it.

Then just eat a little fruit and remind yourself that you can have more later, after you've calmed down. The cravings will slowly fade away, especially if you busy yourself with some other activity.

I hope this helps :)

0
4b63eb9c59e947feb9dde8b3547d7c07

(55)

on August 17, 2013
at 09:31 PM

Fruit and anything sweet is a huge trigger for me. I made paleo coconut macaroons three weeks ago and it lead to my first binge in about 9 months. ugh. I was so mad at myself. I agree with the whole 30 trial. Try to do it for a month or two. If I don't eat anything sweet my cravings are zero. I felt like complete crap for the first month of whole 30... Carb flu but after that it was a breeze. I've been at this for awhile 10+ years low carb and 9 months strict paleo.

Me and sugar just can't get along. I've resigned myself that I can never eat it in moderation. That includes fruit. I'm sure I'll binge again at some point but I don't want to set myself up like that again. If it's a trigger, AVOID IT.

0
A3dabec63e6c202447fe07749ad02d73

on August 17, 2013
at 09:21 PM

you know the GI index is complete BS? http://www.youtube.com/watch?v=Ed0NfwAjDso

0
F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 17, 2013
at 04:17 PM

Here is something to try:

Keep your blood sugar level the same by eating every 2.5 - 3 hours. Do not eat anything high on GI list. No grain, sugar, sweets, even fruit. Some protein, fat and some green veggies.

Keep eating like this till you no longer have those cravings.

0
Medium avatar

(55)

on August 17, 2013
at 03:52 PM

You may want to try a cleanse of some sort or a whole 30...something to get you past those cravings. I know fruit is a sugar trigger for me though...I tend to just try and stay away from it. Honey sometimes will do the same thing for me. I let myself make one paleo treat every other week or so that contains fruit or honey. We all have our little struggles! Ugh! Best of luck to you!

Medium avatar

(55)

on August 17, 2013
at 04:05 PM

@Linds..great info. Like you, I love the carbonated water...just enough hint of fruityness to help out a craving. I was wondering about the Kombucha juice...noticed it at the grocery store yesterday, $4.19 for one bottle?!?! Yikes...is it that good?

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