(From someone whose 2 months binge free)
If you’re prone to binging after fasts. Then don’t fast.
You’d rather set a cal limit for yourself at either 700-900 for high res and 1000-1200 for low res.
By binging after fasts you undo all the work you put in and it makes you feel worse than eating in restriction.
Another point I’d like to make is that it is MUCH better to maintain than gain.
Fasting may show you faster results but there’s no point if you know you’re the type to binge and undo all that progress.
Low cal foods for restriction (that actually taste good):
Chicken breasts *seasoning allowed, no sauce, unnecessary calories.
Air fried sweet potatoes (my favorite)
Dark chocolate (for those of you with a sweet tooth like me)
FRUITS (blueberries, peaches, strawberries, kiwi are the best)
Zero cal drinks (flavoured water, sodas, energy drinks- I recommend something fizzy to bloat you because yes it will make you a bit queesy but it’s better than being hungry and regretting eating. I know feeling bloated feels disgusting but keep in mind that it’s extremely low cal and there is no way you are going to gain)
Use stevia or low cal sweeteners
Nutmilk over regular milk.
If you don’t have access to an air fryer, use coconut oil instead of olive or sunflower oil. Extremely low cal and food tastes exactly the same with lots more of health benefits.
Zero cal drinks, water, gum, zyns/nic pouches- they’re your new best friend.
No more than 24- 48hours if you end up binging after long fasts (48+ hours). Remember you are still not eating for a whole day, it is perfectly fine to be hungry. What’s important is that you control it. You’d rather eat low cal than binge on something like fast food.
Don’t do hectic workouts. You need energy to complete day to day activities and if you spend what little energy you have on working out your body will crave something to feed off of. Go on a long walk instead or use a treadmill.
Do calming yoga or Pilates. I recommend finding those on YouTube for beginners as it’s much less intense but still keeps you moving.
General tips for restriction:
If you overeat and want to purge do not brush your teeth after, it is far too harsh. Use mouthwash or mints. Wait 30 mins to brush again.
Count every cal. Keep a memo or notepad and write down exactly what you’ve eaten
Do not eat fast foods or processed unhealthy snacks just because they fit into your limit. Ultra-processed foods are made to keep you wanting more. You know that feeling when you just can’t put that packet of chips down? That’s the oil and salt which has been perfectly designed to keep you wanting it.
Keep busy. The busier you are the less time you have to eat MORE. Pick up a new hobby, deep clean, learn a new language or simply sleep it off.
General tips for fasting :
Whoever said don’t plan your meals is wrong. You need structure if you want to succeed. You cannot leave anything up to chance as if you don’t know what to eat, you eat everything.
When breaking a fast, the most important things are protein and fibre. Have 60/40 ratio of protein and fibre. 60% protein 40% fibre. It’s important to eat protein after a fast to regain strength and to maintain your hair and nails. Fibre to give you essential vitamins and help bowel movements.
As I said in my previous posts. DRINK YOUR WATER. In my experience drinking a DEATHLY amount of water makes me not even crave food.
Smoking or vaping (just don’t start if you don’t already but use your nic addiction as a tool/ not promoting)
That’s it! Hope you enjoyed and found this helpful<3
jbbartram-illu
origamiaround
