WHY do I keep craving so bad and binging?!
 

Hi ladies!

I just wanted to know if anyone has advice or can help me figure out why the heck I keep binging and craving when I get home from school and/or clinicals. I started my healthy way of living again this past monday. And so far, I have only been on plan monday. Tues, Wed and today I binged and shot my calories up to around 2,000. And carbs, forget it. They are wayyyyyy overboard. Below is the "diet plan" I have been trying to stick with this week. But I keep binging. I normally can be somewhat satisfied on a 1200 calorie diet but it seems I am either binging because it is not enough, or because I am stressed. Can yall take a look below and tell me what you think? Could the low fat be causing me to binge?

Breakfast: Protein shake and 1 cup of fruit
Snack: Edamame
Lunch: Grilled cheese (ezekial bread w 2% cheddar cheese - thats it), Veggie chips and fruit
Dinner: Veggie burger, peas, whole grain toast with laughing cow cheese
Snack: 1 cup of fruit

Calories: 1200 Fat: 22 Carbs: 145 Fiber: 30 Protein: 92 Sugars: 40 (from the fruit)

What is wrong!?!?!? I feel like this is a pretty healthy diet. And clean for the most part. I dont think my fats too low because I dont crave fat when I have my binges - mainly carbs!

I don't have a clue. Your diet does look pretty healthy and well rounded. Maybe 1200 calories is simply too low for you? I am calorie counting only at the moment and not really trying to adhere to any certain allotment of protien carbs etc. And am definitely no expert on this at all. But maybe your body runs better on more carbs. Or maybe you are one of those people who cant really eat grains without craving them? Like I said I really don't know how to help. Have you been doing the 1200 calories long? If not maybe its just that your body needs more. Maybe try uping your intake by like 50 or 100 calories and see if you feel more satisfyed. You likely would still be able to lose weight even if you add back a few calories.

I don't know how anyone eats 1,200 calories, I really don't. I know women out there do, and I know that it can work for them, but if I ate that little I would binge, too.

You also might want to trade your veggie chips for actual veggies. They are better for you and you could eat a lot of them, which might fill you up better.

Thanks yall!

Petite I just dont like vegetables. I know that is HORRIBLE. But unless they are loaded in olive oil and salt and butter, I just simply think they are too bland. Except for sweet potatoes! I love those. But they are so high in sugar I dont think it would be a good idea to eat them every day.

Ma I think I will try to up it if my next idea doesnt work. Which is...lol...

I think the pineapple I have been eating (ate a hole bag of dole's frozen pineapple today) is what is causing me to crave. Its like 60g of sugar in that bag alone. So many I just crave more sugar and carbs when I eat high sugar foods like pineapple. Do you think that could be it?

What if I trade my pineapple fruit I am eating in for grapes, apples and blueberries. Are they lower sugar content? ahhh this stinks!!!

Sweet potatoes are good for you, and honestly, it is OK to eat a sweet potato that has some sugar in it. That is not comparable to eating sweets.

I would urge you to try to find ways to eat veggies. Grill them, steam them, add a little olive oil and seasoning and caramelize them.... You might find you like them after all. And you can eat so much of them that it will help you stay full.

Part of getting healthy is trying to learn to like the foods you never did. I know there are always going to be things you don't like. But you might be surprised what you develop a taste for.

What is caramelizing? I just like things that taste sweet. And to me, vegetables have NO taste or sweetness to them. They taste so bland. Do you have any tricks to make them taste better/sweeter/tastier?

Also, I feel like by the time you cook it with all of the olive oil, and "eating as much veggies as you want", you end up eating a good 300 calories worth in one sitting!

Caramelizing veggies makes them sweeter. That is what you call it when you bake them or roast them or cook them on the stove top until they have that light brown color to them. All veggies have sugar in them, and when you heat them up like that, those sugars caramelize.

A little itty bit of olive oil goes a long way. And it is good for you.

And you can add all kinds of seasonings. You can add cinnamon or chili powder or Indian seasonings.... The list goes on and on.

I will have to try that. Do they have to be thawed out first? The reason I ask is because I tried this the other day. I tried baking carrots (that were not quite frozen but very cold) and broccoli and it didnt turn out good at all. They were hard without any taste...How long do you keep them in?

Thanks for all of your advice by the way!!! YOu always have great advice!

Your diet looks pretty spartan but since you are fairly small already you probably can't go much higher. If you crave carbs its probably because your body is needing them. Why not amp up your exercise program and add a couple pieces of wholegrain toast w/a little country crock for a night time snack at whatever time it is you seem to binge..that should satisfy you and you don't have to feel guilty about it because you did some additional exercise.

Yeah, I was going to say adding more veggies. I'm also trying to stick to 1200 and having a hard time, what I find makes it easier is eating a lot of veggies. I personally love vegetables but there are ways you can disguise them. For example today I had cauliflower with cheese sauce for dinner and it was delish.

Also could you add kale or spinach to a smoothy? When I do that I can't even taste it.

I find I get major cravings if I have something really sweet, like one of those diet desserts. I can't stop at one. So I try to cut out all sweets for the first week and just have fruit - grapes are good. Also I had coloured popcorn yesterday, which was pretty low fat, a little sweet, really filled me up, but didn't make me want to binge. I don't know about you, but I can't reduce carbs too much, as I just get too hungry and then end up bingeing. I usually eat some form of carb at every meal and still lose weight. Good luck!!!

Any carbs make me want more carbs! I find that fruit fills me up better if I have protein at the same time. Like a swipe of peanutbutter on a half apple or berries with cottage cheese.

Do you like salad?

Maybe this is too simplistic, but what about eating salad with a somewhat sweet dressing, like a raspberry vinaigrette? Maybe it would add enough flavor for you.

I know that for me, I have to sometimes cut sweet things out completely for a few days to get rid of the cravings. It always seems easier after three days of no sugar.

Good luck!

It's three days for me, too. Three days without sugar and I am good to go.

1200 is crazy low. We're the same height and similar sized and I am losing (slowly, but still losing) on not too far under 2000 and no exercise. Have you tried not calorie counting? Sometimes the numbers crunching makes me feel panicked.

Rusiana that's exactly what I plan on doing! Ederle using more. The thing is I haven't been on plan but a week. I just wanted to control the cravings. Ive only stuck to two diets my whole life and they both were about 1300 cal diets. I lost at a very good pace but I want to see if I can lose at a higher calorie diet maybe..

Krampus I'm scared to go higher because I hate to experiment and do all the work without results. That's why I stick w about 1300 cals because then I know I'll lose. But maybe you're right. Maybe I'll try upping it to like 1500. More realistic, probably healthier and won't slow don't my metabolism ( hopefully) how long have you been eating higher cal? How much have you lost on it? What's your exercise? Are your binges more controlled? Agh sorry for all the questions!!

I don't think pre-frozen vegetables will caramelize. If you want to make better veggies, start with fresh vegetables and cook them from there. Honestly, most frozen/canned veggies are mushy and awful (IMO, and since you say you don't like vegetables, possibly also in your opinion).

You can get a head of broccoli in the produce section for a few dollars. Same for fresh carrots. Some stores will even carry these items pre washed and cut up in packages.

For flavoring, add sauteed onions and/or freshly minced and sauteed garlic to the veggies (buy whole cloves of garlic and a garlic press off amazon). Freshly grated ginger root is good too (especially with sweet potatoes) and of course don't forget salt and pepper! I use a lot of fresh herbs (rosemary, thyme, tarragon, cilantro, parsley) and lemon juice from a squeezed lemon. Freshly squeezed lemon, garlic and salt add soooo much flavor!!!

Also, with the olive oil, I often just use a little cooking spray, or put about 1 T of oil into the pan (you could even put it in and use a paper towel to run it around and then wipe it out). I don't have any issues...I don't use non-stick pans (i use enameled) but if you have one, it really should not be an issue not to have much oil in there.

Well, I've got the same problem I think.
Even if I consume more than 2000 calories a day I still have cravings (but only for sweet things though). On some days I don't have these strong cravings, even after consuming less than 1700 calories. For me it's all psychological (I guess you could call it that way).. On some days (like today) I'm really motivated on losing weight and don't have these strong cravings for sweets (actually not at all), on some days, I don't give a **** about losing weight anymore and eat so many sweets that I start to get sick. I know it's bad. But now I'm trying not to do that.. It's very difficult for me though, especially if I am at home doing nothing. But I'm really doing my best.

My gut instinct looking at your diet would be more protein, more fat, less fruit.

But for me, the more carbs and sugar I eat, the more I crave it, so YMMV.

What does YMMV mean?

Your mileage may vary.

Essentially, just because I experienced something does not mean you will experience the same thing.

Thanks everyone. I do believe it was all the sugar in the fruit. Unfortunately, I think I have to seriously limit my fruit and also only eat the lower sugar content ones :( It stinks because fruit is my favorite but its the reality!!

THe cravings seem much better now that I have limited my sugar. Thank you all for your advice and input!

You know, when I am trying to stop eating sugar, I have to stop eating fruit for a while. But after the cravings have been gone for a while, I find that I can eat fruit again. Maybe it will be the same for you. :)

Yes mam! This actually happens to be true for me to I found out. I cut it out for a little and now my cravings are in check. Thanks hun!

I agree with those who suggest adding in a few more calories. I'd also stick to fruits and such that are low on the glycemic index so that your blood sugar isn't going up and down. As long as I stick to low GI foods I don't binge.

Edit: Just noticed that you cut down on fruit and it solved your cravings. I do fine when I have cherries, grapefruit, grapes, pears, apples, etc.

Maybe you are eating too much food with a high glycemic index ? So your sugar level spike and make you crave for food after it goes down. Look up for food with a low to moderate glycemic index... maybe your body is really sensible to sugar.

Are you a vegetarian? Adding more meat will help. Maybe you could replace that protein shake and fruit, which would send my blood sugar up-try replacing it with chicken or steal cut oats and fibrous veggies (maybe find one veggie you like? Or if not, a granny smith apple, the pectin in the apple skin will keep you full).
Try having bigger meals and fewer snacks. Snacks just make my body think “hey its eating time…that’s it???” feels like im teasing it with food. Make that snack part of your lunch, so you feel like you are eating more.
Peas are starchy and drive me off the wall, I always need to eat more after I eat them. Maybe try replacing that with kale, spinach or beans. If you hate them, you might notice it less since its in a burger.
Try doing 3 big meals a day instead of those smaller meals+snacks, don’t drink your cals and see how it goes.
Not eating the veggies or meat does make it a little tougher, as those things really help make you feel less hungry. Maybe that’s why you want carbs-it’s the only category of food that you are allowing yourself to indulge in.

i suggest calorie cycling/ zig zagging your calories. if i stuck to 1200 a day every day, i probably won't be able to bear it.