Physiological Triggers for Binge Eating — and What to Do About Them

Are you struggling with emotional or binge eating?

The holiday season is undoubtedly the most challenging season for those struggling with emotional eating. Binge eating is often associated with feelings of guilt, shame, and secrecy. Most people see binge eating as a lack of self-discipline and willpower, as a character flaw.

But Binge eating is not a lack of self-discipline and willpower.

Which is one of the reasons why restrictions, dieting and usually self-blaming backfire.

Binge eating is a learned coping mechanism, driven by physiological, behavioural and emotional loops that keep you stuck in the habit.

A popular misconception is that emotional eating or binge eating is driven only by emotional responses.In reality, it also responds to physiological triggers.

The way we recognize and respond to those hunger and fullness cues can help reduce binge eating. Here are three physiological reasons that can trigger food binges and tips on what to do. I can assure you that you will feel much better and more guilt-free!

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1. Meal timing

Many people are tempted to skip a meal after a binge. But that backfires. Feeding yourself properly is actually the first step in overcoming emotional and binge eating. Nutrient-dense, balanced meals are key in reducing binges and calming the nervous system.

Your nervous system, and in particular the hypothalamus, needs to feel safe and know that you will feed yourself regularly, not starve. Leaving too much time between meals may trigger a binge, especially if you had a carbohydrate-heavy meal.

How hungry are you?

An easy way to establish when to eat is to reconnect with your hunger and fullness cues and feed yourself when you are reasonably hungry, but not starving. Ignoring your hunger cues may lead to overeating or bingeing later.

Learn to understand and track your hunger and fullness cues. Download my Hunger Journal. Free if you subscribe.

2. Meal Composition

The composition of your meal affects your blood sugar and insulin release, your sense of satiety, and the release of hormones like insulin and GPL-1

It literally changes your body chemistry. The biggest mistake I see, especially in women, is eating very little protein in the first part of the day, which can affect satiety and food cravings.

Combining protein, veggies, healthy fats + complex carbs seems to reduce sugar and insulin spikes after a meal, increase satiety ( think of it like a natural GPL -1 ) and reduce cravings.

3. Meal satisfaction

Have you ever eaten a “healthy salad” only to devour an entire packet of chocolate cookies afterwards? Food is a full sensory experience. Try to find a balance between health and pleasure. It’s possible to eat healthy food that is delicious and satisfying.

There is plenty of healthy food inspiration out there, and sometimes all you need to do is tweak your favorite recipes to combine nourishment and good taste. There is absolutely nothing wrong with enjoying your food. The problem is when food becomes your main coping mechanism or something that undermines your emotional and physical well-being.

This article was originally written for my Substack account, which you can find here

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Sources

• Eating around the clock: circadian rhythms of eating and metabolism – PMC
• A biobehavioral circadian model of restrictive eating and binge eating – De Young – 2022 – International Journal of Eating Disorders – Wiley Online Library
• Satiety Sensation and Its Associated Food Compositions and Flavors | Springer Nature Link
• Why Do I Binge Eat? Causes, Triggers, and Recovery – ScienceInsights