We’re welcoming nutritionist Bethany Swanquist of Wildflower Wellness to the blog today! I met Bethany last year for coffee to connect and it was such a pleasure getting to know her in real life. We chatted about our history with food and how we got to where we are today. Bethany is a Masters level clinical nutritionist with a specialization in oncology. She is here to share how the “binge and restrict cycle” effects our health. So whether you’ve experienced it firsthand or know someone else who has, I hope you’ll stick around and read this important article!
Have you ever felt like you’ve eaten too much?
Do you ever feel like you’ve had to restrict what you eat to make up for overeating?
I think we have all been there at some point. I know I have.
My ride on the rollercoaster
I was always a chubbier kid growing up and often used food for comfort, and then I was diagnosed with anorexia when I was 13 years old. I used food as a way to have control over something in my life. I’d eat super small portions and only eat low-fat or fat-free “food.” I would feel guilty if I thought I ate too much or had too much fat in my diet that day. I’d exercise for at least an hour per day. I was at the doctor’s office once a week getting labs drawn. My liver function was not optimal, my cholesterol was too low, I was becoming anemic. I was always cold, my menstrual cycle stopped, and I looked frail. After meeting with a dietitian and therapist over the course of a year, I overcame my anorexia, but as you can see, it had a definite impact on my health.
Health effects of the binge-restrict cycle
Every time we go through a restrict or diet cycle, whether it be short-term, or longer-term like mine, your body decreases its production of lipolytic enzymes by as much as 50% and doubles the production of lipogenic enzymes1. Lipolytic enzymes are beneficial because they release or excrete fat from our bodies, whereas lipogenic enzymes cause fat storage. That’s probably the opposite of what most of us want, right?
Your body eventually goes into what’s called starvation mode during a restrict cycle thanks to these enzymes. It’s a survival mechanism that our bodies use because it doesn’t know when the next meal is coming, so it wants to conserve as much energy as possible, which equals fat.
Besides this fat storage issue, we also don’t get enough nutrients, vitamins, and minerals our bodies need to function properly if we’re restricting what we’re eating. Each of our bodies need a certain amount fat, carbohydrates, calories, and protein to be optimally well.
So what about binging? Binge eating can have just as much of a detrimental impact on health as restriction. When binging, you intake an excessive amount of calories. Anytime we eat more calories than we need at that particular time, our body stores it as fat to use for later. We’re like squirrels hiding acorns for the winter, but for most of us, the “winter” never comes.
Excessive calorie intake can also lead to elevated blood sugar and cholesterol levels over time as well. Our pancreases become overworked trying to produce enough insulin for all the food we’ve just eaten and it may throw in the towel (hello Diabetes Type II). Insulin is the delivery truck for glucose into our cells for energy and without it our cells could starve. Or because our cells have gotten all the fuel they need (think chipmunk cheeks) excess glucose may be converted to fat (aka triglycerides), increasing cholesterol levels.
Getting off the rollercoaster
How can we get off of this rollercoaster? (BTW, I hate rollercoasters). One great way is through mindful eating. Think about the why before you start eating. Are you eating because you’re hungry? Bored? Stressed? Try to eat in a relaxed state, maybe take a few deep breaths before sitting down for a meal. If we eat when we’re stressed or in a hurry, our bodies don’t fully digest our food.
Have gratitude for your food. Ask yourself, how is this food nourishing me? How does it taste? How does it make me feel? Where did it come from? How is it benefiting me?
Try to eat more slowly and stop eating when you feel full. It actually takes about 20 minutes for our bodies to register that we’re full. Chew your food really well because digestion starts in the mouth. Not only do we physically break down food with our teeth, we also have enzymes in our mouth that start to digest carbohydrates. Remove distractions from your meal area (yes that means your phone too). Maybe even have a conversation with the person sitting across from you. Make it an experience, a relaxing routine, not just something else on your to-do list. Actually sit down and honor the time to nourish your body and soul.
Life is all about balance. Food is meant to be enjoyed. It is meant to be nourishing and to fuel your body. It is not meant to be your enemy, best friend, or crutch.
These are only some of the ways that the binge-restrict cycle can affect your health. It is important to speak with your doctor or nutritionist to help you develop healthy eating habits and change your relationship with food.
1Zechner, R., R. Zimmermann, T.O. Eichmann, S.D. Kohlwein, G. Haemmerle, et al. (2012). Fat Signals-Lipases and Lipolysis in Lipid Metabolism and Signaling, Cell Metabolism, vol. 15, pp. 279-291.http://www.cell.com/cell-metabolism/pdf/S1550-4131(12)00018-6.pdf
let’s chat
Can you relate to the binge-restrict rollercoaster, or something similar?
If yes, how did you get off the rollercoaster?
Questions for Bethany? Ask them in the comments or get in touch!
Allie @ Miss Allie's Kitchen says
This is such a relatable and helpful post!!! So much great truth here and thank you for sharing your story, Bethany!
Bethany Swanquist says
Thank you, Allie! I find it kind of therapeutic to share my story because I know I’m not alone in this and hopefully that will help others.
Tracey says
Great information and a great read! Thanks for sharing!
Bethany Swanquist says
Thank you so much, Tracey!
Cassie Autumn Tran says
I absolutely LOVE this story. I’ve dealt with emotional eating, so I don’t relate entirely to the inability to stop eating, but I do relate to the lack of mindful eating and resistance to stop because I was so upset! Thank you for sharing, Bethany!
Bethany Swanquist says
Thank you for your support and sharing that with me, Cassie. Binge eating and emotional eating can be similar. I have also struggled with emotional eating, which lent to me being overweight as a child and resorting to an eating disorder as a teenager. Eating mindfully is important for all of us. There are a lot of great resources out there and I’m happy to share those if you’re interested.
Robin says
I totally agree with the article and just found out that I have type two diabetes. I am still so lost as to how to eat, I try to eat healthy most of the time. I met with a diatician and I still feel lost. I am choking eating three meals a day. I do not feel like I should eat when I am not hungry. But do you have to eat three to six meals a day to help control your diabetes? Thank you for listening, Robin
Bethany Swanquist says
Hi Robin. Thank you for sharing. Everyone’s bodies and metabolism are different so it’s hard to say without knowing more about you (i.e. labs, weight, digestion, medical history, etc). Usually it’s better to eat smaller, more frequent meals throughout the day with healthy fats and protein so you’re able to digest your foods fully and keep your blood sugar more stable. I’d love to help you, Robin, so that you feel more in control of your diabetes and know how and what to eat. You’re welcome to email me at bethany@wildflowerwellness.net
Kasey Kushion says
Such a relateable article for me. I struggled through disordered eating, binge-eating and orthorexia, as well as body hatred for such a long time. Intuitive eating, mindful eating, and intuitive movement have really helped, but nothing is made possible without the body work. I someday hope to be able to help other women who are battling the same thing I did.
Bethany Swanquist says
Thank you for sharing, Kasey. It’s great being able to use our struggles and lessons to help others and do good. We’ve been in their shoes and maybe what worked for us, could also work for them. Working on body image and negative self-talk is extremely important in healing. Keep taking care of yourself and I’m sure you’ll have an impact on somebody’s healing very soon.
Magdalena says
I’m now struggling with binge eating. I’ve been mindful about what I eat and very into healthy lifestyle for about half of my life. But recently I’ve developed a problem of binge eating – usually healthy but high-calorie foods that we should eat in smaller portions than I’ve been eating (such as nuts, seeds, dried fruit, dark chocolate, honey…). This resulted in me putting on some weight I don’t want. After eating too much I usually feel guilty and promise myself that it’ll be better from now on/tomorrow. But sometimes I do well all day but give in in the evening, especially when I need to stay up late or when I feel like I deserve it after an exceptionally hard day. I know I need to restrict my diet more now that I’ve put on that weight but sometimes I seem to not really believe it 😀 For a few years my weight stayed the same regardless what I ate (but obviously I did eat less) and I was happy with my weight, I felt well in my body. Now it feels so wrong… like noit my own body so uncomfortable. I’ll try to keep your advice – which I agree with 100% – in mind all the time hoping that soon I’ll lose that excess weight. Thank you for the motivation, I think it’s the key for me now!
Bethany Swanquist says
Thank you for sharing, Magdalena. A lot of us use food for comfort or as a reward. The first step is being conscious of your habits, which it sounds like you are. Try to think about why you’re eating those things. Did something happen recently that your eating habits have changed? A trauma or new stressor? I’ve found it helpful to pre-portion out items that I know I tend to binge on so that I’m aware of how much I’m eating. It also makes me think, do I really want more? It takes time to change habits, so be patient with yourself. If you have other questions or need further support, please feel free to reach out by emailing me at bethany@wildflowerwellness.net
Linda says
I did the same thing you did, ate healthy foods but either ate too much or ate calorie dense foods. I discovered eating any meal or snack over 17 carbs made me crave food again an hour or so later. I’m borderline diabetic and that is why. So now I stick to a diabetic carb serving of fruit and only after a low carb meal. I also stopped eating out in restaurants. The salt content was extreme and I could not tell what carbs and fats were added. It always sabotaged any progress I had on my diet.i would always weigh more the next day. I eat very few grains or white potatoes. I had to totally change my lifestyle. I eat according to the Center of Disease Control diet plan for prediabetics, (took classe through county extension office). Mainly half a plate veggies, 3 oz meat, 12 to 20 carbs, 42 grams fat a day, 1500 calories a day, appropriate amount for me right now. I keep a daily log of everything I eat. I pack a lunch when I am in my car or hubby goes out to eat. I eat purchased dried kale chips, etc instead of chips and count it as a veggie. I buy salt free canned veggies and drain them and add in seasonings or lower sodium canned meats when in a hurry. I keep a well stocked pantry of healthy options and don’t allow junk food in the house. I no longer crave inappropriate foods or binge. The fast food or adulterated foods set off cravings. I feel so much better and the weight is coming off.