Healthy Eating Strategies for Overcoming Binge Eating Disorder

Diet for Binge Eating Disorder

Hello, Doctor: I would like to seek your professional opinion on nutrition regarding a situation.
My roommate has been suffering from depression for nearly two years.
She has seen a psychiatrist and is taking her medication regularly.
However, her binge eating symptoms are recovering very slowly.
She was originally a well-proportioned girl, but in just a year and a half, she has gained fifteen kilograms.
This has made her lose confidence and gradually become unwilling to participate in social activities.
I believe that continuing this way will not have a positive effect on her recovery.
She mentioned that she has informed her doctor about this issue, and the doctor has prescribed medication for treatment.
However, she hopes to make some dietary changes.
Here is her current diet:
Breakfast: 180g of unsweetened sesame paste and wheat flour, one apple or guava, 4-6 pieces of nutritional biscuits (similar to a type of cracker eaten by soldiers, each piece weighs 20g and contains 90 calories).

Lunch: 180g of unsweetened sesame paste and wheat flour, 20g of instant soup mix (33 calories per 10g), and 30g of commercially available seaweed (230 calories per 100g), 6 pieces of nutritional biscuits.

Dinner: 180g of sesame paste and wheat flour, 20g of instant soup mix, 30g of commercially available seaweed, and 4 pieces of biscuits.

I asked her why she doesn't eat a normal diet, and she said she feels that commercially available food is too greasy, and if she eats out, she will gain more weight.
However, I believe that the calories in unsweetened sesame paste and biscuits are higher and more concerning than she realizes.
Moreover, this diet is not very nutritious.
Every time I see her regretful expression after binge eating, I feel very sad and distressed, so I would like to ask if you would be willing to help by drafting a low-calorie and healthy meal plan for her.
I think having professional advice would make her more willing to accept it.
Since we currently live in a school dormitory without a kitchen or refrigerator, we cannot cook for ourselves.
Additionally, she mentioned that even if she eats a lot of fruit, she feels unsatisfied without carbohydrates.

That's the general issue.
As a supplement, she is not allergic to seafood, and she really enjoys drinking unsweetened soy milk.
We are all looking forward to your response and truly hope you can help.
Lastly, I apologize for any inconvenience or burden this may cause.
Thank you for your hard work.

Xiao Zhi, 20~29 year old female. Ask Date: 2005/10/17

Dr. Xie Huimin reply Nutrition

Dear Xiao Zhi,
The issues of binge eating disorder and depression require treatment from a psychiatrist.
If these problems are not addressed, it will be difficult to overcome other issues.
Analyzing the dietary aspect, while the foods consumed may not be high in calories, there are two dangers associated with this eating pattern: first, nutritional deficiency.
The lack of vegetables, meats, and dairy will lead to deficiencies in protein, vitamins, and minerals.
Second, a monotonous diet can lead to dissatisfaction with eating, which may trigger binge eating disorder.
The reason for not being able to lose weight is not solely due to the amount of food consumed as mentioned above, but rather the food ingested during binge episodes.
I recommend starting with a normal diet.
For example, for breakfast, add milk powder to cereal, and limit the amount of sesame paste.
For lunch and dinner, you can buy half a bowl of rice, steamed meat, braised eggs, tofu, and vegetables from a buffet.
If the food seems too oily, you can rinse the vegetables with hot water before eating.
If you prefer lighter braised dishes, options like rice blood cake, vermicelli, dried tofu, and vegetables can be chosen.
Fruits should be consumed in normal amounts, but avoid cooking them with too much oil.
A balanced and varied diet will make it easier to maintain weight and lose weight, and exercise should also be incorporated.
Unsweetened soy milk, while sugar-free, still contains calories and should not be consumed like water; 1-2 cups per day is acceptable.
I actually hope to suggest that your roommate consult a nutritionist at the same hospital for nutritional advice to directly address dietary issues.
If you have any questions, feel free to reach out!
Best regards,
Hui-Min Hsieh

Reply Date: 2005/10/17

More Info

Binge Eating Disorder (BED) is a complex condition that often intertwines with mental health issues such as depression and anxiety. Your roommate's situation is not uncommon, and it’s commendable that you are seeking to support her through dietary changes. While medication and therapy are crucial components of treatment, dietary strategies can also play a significant role in managing symptoms and promoting overall well-being.

Understanding Binge Eating Disorder
Binge Eating Disorder is characterized by recurrent episodes of eating large quantities of food, often quickly and to the point of discomfort. This behavior is usually accompanied by feelings of loss of control and distress. It's important to recognize that BED is not simply about food; it often reflects deeper emotional struggles. Therefore, any dietary changes should be approached with sensitivity and an understanding of her mental health.

Healthy Eating Strategies
1. Balanced Meals: Encourage your roommate to consume balanced meals that include a variety of food groups. Each meal should ideally contain:
- Lean Proteins: Such as chicken, turkey, tofu, or legumes. Protein helps to keep you full and satisfied.

- Whole Grains: Instead of relying solely on sesame paste and crackers, she could incorporate whole grains like brown rice, quinoa, or whole grain bread. These provide fiber, which aids in digestion and promotes satiety.

- Fruits and Vegetables: These are low in calories but high in nutrients. Encourage her to include a variety of colorful fruits and vegetables in her diet. They can be fresh, frozen, or canned (without added sugars or syrups).

- Healthy Fats: Incorporating sources of healthy fats, such as avocados, nuts, or seeds, can help her feel more satisfied after meals.

2. Regular Eating Schedule: Establishing a regular eating schedule can help prevent extreme hunger, which often leads to binge eating. Encourage her to eat three meals a day with healthy snacks in between. This can help stabilize her blood sugar levels and reduce the urge to binge.

3. Mindful Eating: Encourage her to practice mindful eating. This involves paying attention to the experience of eating—savoring each bite, recognizing hunger and fullness cues, and eating without distractions. Mindfulness can help her develop a healthier relationship with food.

4. Hydration: Sometimes, feelings of hunger can be confused with thirst. Encourage her to drink plenty of water throughout the day. Herbal teas or flavored water can also be good options.

5. Healthy Snack Options: Since she enjoys snacks, suggest healthier options such as:
- Air-popped popcorn (without butter)
- Fresh fruit with nut butter
- Greek yogurt with berries
- Raw vegetables with hummus
6. Limit Processed Foods: While she may find convenience in processed foods, these often contain high levels of sugar, unhealthy fats, and preservatives, which can exacerbate cravings and binge episodes. Encourage her to choose whole, minimally processed foods whenever possible.

7. Support and Professional Guidance: It’s essential for her to continue working with her healthcare provider, including a registered dietitian who specializes in eating disorders. They can provide personalized guidance and support tailored to her specific needs.

Conclusion
Your roommate’s journey towards recovery from Binge Eating Disorder will take time and patience. Dietary changes can be a powerful tool in her recovery, but they should be implemented gradually and with care. It’s important to foster a supportive environment that encourages healthy habits without adding pressure. Remind her that it’s okay to seek help and that she is not alone in this journey. With the right support and strategies, she can work towards a healthier relationship with food and herself.

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