Understanding Binge Eating: What It Is and How to Overcome It
Binge eating is a complex issue that affects millions of people worldwide. It can be distressing and challenging to manage, often leading to a cycle of guilt, shame, and frustration. In this blog post we will delve into the complex world of binge eating, differentiating between the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR) criteria for a Binge Eating Disorder diagnosis and instances of binge and emotional eating without a formal diagnosis. We will also explore how working with a professional can help you find freedom from binge and emotional eating.
What is Binge Eating?
Binge eating involves consuming large quantities of food in a short period, often accompanied by a feeling of loss of control. It's important to distinguish between occasional overeating and binge eating. Everyone might overeat occasionally, but binge eating is more frequent and usually comes with emotional distress.
DSM-5 Criteria for Binge Eating Disorder
According to the DSM-5-TR, a person must meet specific criteria to be diagnosed with Binge Eating Disorder (BED). These include:
Recurrent Episodes of Binge Eating: An episode involves eating an unusually large amount of food within a two-hour period, accompanied by a feeling of loss of control.
Associated Symptoms: The binge-eating episodes are associated with at least three of the following:
Eating much more rapidly than usual
Eating until feeling uncomfortably full
Eating large amounts of food even when not physically hungry
Eating alone due to embarrassment about how much one is eating
Feeling disgusted, depressed, or very guilty afterward
Marked Distress Regarding Binge Eating: The person experiences significant distress related to binge eating.
Frequency and Duration: The binge eating occurs, on average, at least once a week for three months.
Not Associated with Compensatory Behaviors: Unlike bulimia nervosa, BED does not involve compensatory behaviors like vomiting, excessive exercise, or fasting.
Binge-Like Tendencies and Emotional Eating Without a BED Diagnosis
Many people experience binge-like tendencies or emotional eating without meeting the diagnostic criteria for Binge Eating Disorder (BED). Emotional eating refers to eating driven by stress, sadness, or other strong emotions, leading to a similar sense of loss of control and discomfort. This can also be a result of chronic dieting, where restrictive eating patterns lead to intense cravings and loss of control around food. Disordered eating habits, such as labeling foods as "good" or "bad," skipping meals, or adhering to strict food rules, can trigger a cycle of emotional eating and occasional binge episodes. These tendencies may not qualify for a BED diagnosis, but they can still be disruptive and lead to guilt, shame, and frustration. Addressing these issues requires a holistic approach, focusing on intuitive eating, body acceptance, and developing a healthier relationship with food. By exploring the underlying causes and adopting sustainable practices, you can move toward a balanced and mindful approach to eating.
How Can Working with a Professional Help?
If you struggle with any degree of binge or emotional eating, you're not alone, and seeking support is a significant first step. Here's how I can help:
Personalized 1:1 Support
In individual 1:1 sessions we work together to identify the triggers and underlying causes of your binge eating. We'll create a personalized plan that includes goals focused on healthier coping strategies, mindful eating practices, and a balanced approach to nutrition. You'll have my full support and guidance throughout your journey, ensuring you feel understood and valued.
Food Freedom Mastery Program
The Food Freedom Mastery Program is designed for those who also need support to overcome binge/emotional eating and disordered eating habits, but prefer a self-directed approach. This program consists of 8 modules and offers weekly videos, in depth module guides, and weekly homework tasks to facilitate your journey towards food freedom. You'll learn how to eat intuitively, build a balanced plate, honour your hunger and fullness cues, and foster a positive relationship with food. You will also receive a variety of bonus goodies, including recipe books, a sample meal plan, a supplement guide, and guided meditation recommendations.
In both programs, the focus is on creating lasting change without the pressure of dieting or restrictive eating patterns. You'll gain tools and techniques to manage stress, improve your mindset, and develop a healthy approach to food.If you're interested in learning more about these programs or would like to schedule a free consultation, I'm here to help. Let's work together to break free from the cycle of binge eating and embrace a healthier, happier you. Book a free consultation today.
Written by Christy De Jaegher, Registered Holistic Nutrition Practitioner and Registered Occupational Therapist specializing in binge/emotional eating and mental wellness.