The Restrict-Binge-Shame Cycle

 Have you ever been on a diet or eliminated some type of food or quantity of food, just to find yourself overeating or binging on that food later on? You then might feel overwhelming feelings of shame and guilt, like you “blew it.” You swear you’ll “do better” tomorrow or you just need more “willpower.” Often, you then fall back into the restrictive mindset. This is an extremely common cycle for dieters or those with disordered eating. Let’s talk about what the restrict-binge-shame cycle is.

The restrict-binge-shame cycle is complex and driven by a combination of psychological, emotional, and physiological factors. For example, people may use food as a way to cope with stress, anxiety, or other difficult emotions, often referred to as emotional eating. Over time, emotional eating can become a habit, leading to episodes of binge eating. After a binge episode, people may attempt to "make up for" their overeating by restricting their food intake. This can take the form of extreme dieting, skipping meals, or even fasting. Unfortunately, this type of restriction can trigger cravings and increase the likelihood of future binge episodes.

The final phase of the cycle is characterized by intense feelings of guilt, shame, and self-blame. These emotions can be overwhelming and can contribute to a sense of hopelessness and helplessness. People may turn to food as a way to cope with these difficult emotions, leading to another round of the cycle.

Oftentimes, the restrict-binge-shame cycle is triggered by judgements and preconceived beliefs over foods. People may view certain foods as "good" or "bad," leading to restrictive or binge eating behaviors. Extreme dieting or calorie restriction can have a significant impact on the body's metabolism and hunger signals. When the body is deprived of food, it goes into "starvation mode," slowing down metabolic rates and increasing hunger signals. This can make it more difficult to control food intake and can increase the likelihood of binge eating episodes.

Breaking the binge-restrict-shame cycle can be a challenging process, but it is possible. We recommend working with one of our dietitians on healing the relationship with food and navigating food beliefs. Working towards a mentality of “all foods fit” and viewing foods from a neutral perspective can help remove the enticement and forbidden labels some foods carry. This allows us to listen to our bodies and honor mindfulness. Mindful eating involves paying attention to your body's hunger and fullness signals and eating with intention and awareness. This can help you establish a healthy and balanced relationship with food. Self-care activities such as journaling, meditation, or spending time with loved ones can help you manage stress and emotional challenges while navigating a new perspective with food.

Remember, recovery from disordered eating is a journey, not a destination. Be patient and kind to yourself, and seek support when you need it.