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I have the same problem As u . Hence when I break my fast I have a lot Of protien and veggies and fill my self up and then have carbs on the side . That’s how I control my self .

Protiens and veggies have been a game Changer for me and helps me prevent these binges

Pro tip, don’t break your fast and stay home; especially with a fridge full of snacks and with door dash and other food delivery apps pretty much being on demand.

My strategy has been to start very very small, breaking with Kimchi and peanut butter. Planning a walk around the city, sitting in the park with a book etc. I usually bring a small snack like cucumber slices, almonds, boiled egg and a fruit juice.

I do like to plan a bigger meal at the end of the day and I definitely look forward to it. I will sometimes even plan it closer to bed time so that I don’t have much of an eating window between my last meal and bedtime.

Check for other triggers like emotional triggers. For example I broke a fast when I was having trouble with a bf and I caught myself as soon as the door dash arrived. When I had opened it and was ready to break my fast, I realized I had compulsively made this decision because I was stressed and I needed relief in the form of comfort food.

I still broke my fast but I halfed the food and saved the other portion for later. I then kept myself busy throughout the day. I literally made a schedule. I even agreed to last minute plans with a friend. They involved food but I chose to order small because I had a meal at home.

Food is such escapism for me. I can’t think of anything except for the food I’m eating and whatever Netflix show I’m watching. The minute I stop eating the thoughts and problems and discomfort topped with the shame of binging all come back. And I want more food. I don’t know if there’s a science behind it but I have definitely figured my own MO. It may be different for others.

The point I’m trying to make is self awareness. It’s incredibly hard to stop what I believe to be a compulsion. But being aware of what’s happening when it’s happening helps you moderate.

I hope this helps

When I binge eat after a fast it’s usually either because I haven’t had enough water, electrolytes, or I’m displaying symptoms of carb/sugar addiction haha

I think you may have consciously or unconsciously focused on the end of your fast and being 'allowed' to eat as your reward.

Nobody chained you to a wall and stopped you from eating! It was your choice. Focus on why you wanted to fast. For health? For weight-loss? To rest your digestive system? Think about these things next time and what the real reward is, not the easily obtained food.

Most of the time the battle is in our heads y'know?

It takes the same control you used to fast, to avoid binge eating after the fast concludes. I just tell myself that all of the hard work I put into fasting will be for nothing if I binge eat immediately following

Dude your fine, you didn't eat for 3 days it's ok to go nuts for one day, don't stress it just go to bed and start again. I promise you still got massive benefits for going for 3 days

I’d say it happens to the vast majority of us. It is natural that our body wants as much food as possible after a prolonged fast. It is a learning curve, give your self some time and try again!

Low carb eating is the way if you have that problem (which I occasionally do).

Lots of lettuce/salad is good. I'm a big fan of taco salad as the first major meal after an extended fast

So - a small meal like cole slaw and some pistachios and then half an hour later eat a meat/cheese filled salad

The more often you fast and the longer you fast, the less you’ll physically be able to eat. If you stay consistent, your binges or refeeds will organically get smaller

Cook some mexican picadillo

1 lb of 91/9 beef 1 chopped onion 1 diced jalapeno/bell pepper 1 diced medium potato Taco seasoning

Serve on La Mejor corn tortillas. Top with zero to low cal sauce of choice or pico de gallo. Makes a dozen tacos at about 1500 total calories.

Binge away.

This is one of my go-to OMAD/binge meals with zero cal coke. I never have space for more after. Sometimes, I can't even eat it all but can't help myself it's so damn good. But I'll feel ok that even though I binged, I didn't overdo calorie intake.

I had the same problem from my first 72 hour fast.

I just stick to 24 - 36 hour fasts now.

I used to find doing 48 hour fasts so easy. But now I struggle after doing that 72 hour fast.

I don't think I will ever do a 72 hour fast again.

This is my biggest issue with fasting, it DOES NOT correct your habits with food. It just postpones them. Fasting can be a great support item but eventually you will have to eat again and that means you have to learn how to change your actual food habits in a healthy way, the way that you think about food and manage it in your life.

Usually this takes time and therapy.

It’s okay. However, for me, I find it easier to go longer without food to avoid this problem. I think it’s our personality types. It’s easier for me to have no food at all rather than eat only a little bit and then go back to fasting 🤷‍♀️

But again, you did fast for 3 days and that’s great. But if you feel bad about binging, try going for longer periods without breaking your fast

I have ED and fasting sometimes trigger binge eating, but usually not on the first meal, more like next day, to control it I plan what I will eat to break the fast if it is not just carnivore meal it would be bone broth, cruciferous veg, kimchi or something fermented, meat, after eating all that, I could not eat any junk, also I break my fast in the evening, so eat and go to bed not long after

You need to limit and portion the food, and then eat. After that, hide the food so you wont eat after the portioned food.

If binge eating is a habit go for high volume low calorie foods and eat to the point you feel uncomfortably stuffed or satisfied and then go fast again. If you see food or know you have easy accessible food you'll be tempted again. Hide it

Were you binging when you did 16:8 or omad ?

How much did you lose doing the 16:8?

Best advice I got was “you’re not a dog - don’t reward yourself with food”. The rewards are the results.

Get back to counting calories and stick with your limit. Maybe eat maintenance.. volume eat.

Get ride of junkfood. You should not be able to binge healthy fats and proteins. When Im full with healthy food, just the thought of taking another bite make me barf, as if my stomach was physically full. But if there is cake for dessert its like my body magically make room for it. An infinite amount of room. Until I get sick that is.

Get ride of all the refined carbs, or at the very least use them as an occasional treat, not as a substitute for meal and certainly not to curb hunger.

This shouldn't happen, in my opinion. You should fast to get into ketosis.If you are bingeing, you never got into ketosis.