By Camille Noe Pagán
WebMD Feature
Reviewed by Joseph Goldberg, MD
As you recover from binge eating disorder, chances are you’ll have some questions. Should you completely avoid the "trigger foods" you once binged on? Or can you treat yourself every now and then?
“Everyone is a little different in terms of how they handle food and eating during and after recovery,” says Sondra Kronberg, RD. She's a spokeswoman for the National Eating Disorders Association.
Here are seven ways to help you stay on track.
Don’t Make Certain Foods Off-Limits for Good
If you’ve just begun the recovery process, you might want to avoid your binge foods until your symptoms ease up or go away completely.
If you do avoid them, don’t tell yourself you’ll never eat those foods again.
“Saying something is entirely off-limits forever can backfire. You can actually develop a fear of food,” says Jennifer Kramer, MSW, LCSW. She's the founder and director of the Metro Behavioral Health Associates Eating Disorder Treatment Center in New York City. “Once you overcome the urge and the habit of bingeing, you can reintroduce foods that you used to binge on.”
Need help in the meantime? Consider talking to a doctor, therapist, or other professional who specializes in eating disorders.
Avoid Stocking Up
Since most people binge in secret at home, one of the best ways to make sure you don’t overeat certain foods -- especially junk food and unhealthy snacks -- is to keep them out of the house.
“If you used to eat a jar of peanut butter in one or two sittings, it may not be the best idea to keep a jar at home, especially if you’re still recovering,” Kronberg says. “Instead, go to a restaurant and order a peanut butter sandwich. A set portion encourages you to eat in moderation.”
Eat Well All Day Long
Healthy habits make it easier to eat moderate amounts of food. Don’t skip meals or healthy snacks. The hungrier you are, the more likely you are to binge.
Include protein (like eggs, chicken breasts, or Greek yogurt) in every meal, too. “It helps control blood sugar. That reduces cravings, especially for carbohydrates and unhealthy foods,” Kronberg says.
source : Should You Avoid Binge Foods Forever?
