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What is Binge Eating?


A variety of candy in containers
A variety of candy in containers

The transition from Emotional Eating and Binge Eating can be invisible. The simple habit of eating candy when you are sad can become a full-blown binge eating problem, where you are not able to stop anymore and do not feel better after eating candy.


So, in comparison to Emotional Eating, Binge Eating Disorder is a condition that meets certain criteria according to the DSM-5 diagnostic manual (a reference book that defines and classifies mental health conditions by the American Psychiatric Association):



Criteria

Example

1

Binge Eating Disorder is a “recurrent episode of binge eating.” It is categorized by the following aspects:

  • Within a distinct timeframe, eating an amount of food that is greater than what most people would eat within the same period.

  • During this episode, a lack of control is experienced (‘I cannot stop eating or control how much I eat.’).

You feel like you are in a daze and grab all the food you can find, usually, this is candy, chocolate bars or anything sweet. You basically stuff your body with these foods in a short amount of time. Normally, people would just eat one chocolate bar within 10 minutes, but during a binge episode, you might eat the whole package of chocolate bars, the whole package of cookies hiding on the shelf and the cake leftovers in the fridge.

2

An episode is associated with three of the following:

  • “Eating much more rapidly than normal”

  • “Eating until feeling uncomfortably full”

  • “Eating large amounts of food when not feeling physically hungry”

  • “Eating alone because of being embarrassed by how much one is eating”

  • “Feeling disgusted with oneself, depressed, or very guilty after overeating”

When you stop eating, you feel like you are stuffed all the way to the top, your esophagus is stuffed, and it feels like your stomach is about to explode. Then, when you actually feel the fullness and look at the wrappers, it hits you. You are so ashamed because of all the garbage you just ate: “How can I just have let myself go like this?” you wonder. Maybe you cry, maybe you hide in bed or the bathroom.

3

Clear distress is present during and regarding the binging episode.

For example, when you are stuffing – even though you can’t stop – you are emotionally stressed and overwhelmed.


4

“The binge eating occurs on average

  • At least 2 days a week for 6 months (DSM-IV)

  • At least 1 day a week for 3 months (DSM-V)”


5

“The binge eating is not associated with the regular use of inappropriate compensatory behaviour (e.g., purging, fasting, excessive exercise) and does not occur exclusively during the course of anorexia nervosa or bulimia nervosa.”

After you have stopped eating that’s it. You stop. You don’t vomit, you don’t use laxatives or go for a run until you pass you out.

6

“BED severity is graded as follows:

  • Mild: 1 to 3 episodes per week

  • Moderate: 4 to 7 episodes per week

  • Severe: 8 to 13 episodes per week

  • Extreme: 14 or more episodes per week”


Meeting these points means that it is likely that you have a serious eating disorder. You should be working with a registered mental health professional with appropriate training.[3]


I have created a quiz where you can test where on the scale you fall. No email is required.

 


 

The Cycle of Binge Eating



The cycle of binge eating, derived from Fairburn, Cooper and Shafun, 2003, 2010
The cycle of binge eating, derived from Fairburn, Cooper and Shafun, 2003, 2010

This cycle illustrates how internal factors such as perfectionism and low self-esteem can be the breeding ground for binge eating (top of the circle).


While not everyone develops an eating disorder, it can certainly be a factor. Emotional overwhelm, strong negative emotions and not having compassionate relationships that support emotional regulation can intensify these emotions and eventually cause the first binge (bottom of the circle).


The cycle begins, you want to lose weight and add strict eating rules to your routine.


Then, negative emotions creep in when you don’t see the results. Your perfectionism criticizes you and your self-esteem drops, you feel so disappointed in yourself and start binging.


Because you have already let go today, you just keep eating more and more.


Then, you feel guilty and ashamed of having eaten so much but you still want to be thin and healthy. - A contradiction.


So, you continue dieting. Maybe you just need to be stricter with yourself...The cycle continues.

 

This cycle is usually the foundation of people who struggle with binge eating but the actual behaviour and thoughts look different for everyone.



 

 Differentiation: Emotional Eating & Binge Eating



A woman eating
A woman eating

Binge Eating never works for individuals, they never feel better after a normal amount and continue eating until the food is gone or they feel so stuffed that they have to stop. After the binge episode, you never feel better.


Emotional Eating usually fills a psychological need. You might be aware that you are not really hungry but rather craving. Satisfying the craving can bring eating to an end.


This form of emotional eating may even be considered “effective emotional eating.”


It may also be a learned behaviour, or you are not able to identify negative emotions and confuse them with hunger. As mentioned in this article, it may also be a reaction to strict dieting rules.


Some of these reasons may lead to and can transition into binge eating but require careful evaluation.

When you think that you might be dealing with Binge Eating Disorder (BED), you can find more information here. (will launch soon)


BC:


Ontario:


General:

 

You are also welcome to reach out to me and we can navigate your next steps together. But keep in mind I’m not a licensed therapist (yet).



 

What you can do today!

A checklist
A checklist

 Easy first steps you can do today to address emotional eating, binge eating and reduce sugar cravings:

  • Give yourself permission to eat what you love: Choose balanced meals, including protein, fibre and fat, for all three meals a day.

  • Start a gratitude journal: Every evening before you go to sleep, write down 3 things that were good today and/or that you are proud of.

  • Start mindfulness: Meditation, slow walking, listening to music or drawing can all be considered mindful activities. Be present and observe yourself while you are engaging in it. What are the sensations in your body? What do you see? How does it feel to walk/hold a pen? A mindfulness practice is just that: a practice. Start with one minute a day and continuously increase the time.

  • Seek professional guidance: You can start by filling out my quiz to see where you land on the Binge Eating scale. Reach out to a professional that you feel safe with and be open to being challenged.


Remember to try out the quiz to find out where you are at and where you can start.


Conclusion


Knowing what binge eating is and what you can do to find balance and return to your ideal weight is the first step in your health journey, unlocking hidden traumas and limiting beliefs.

Experiencing guilt, shame or disgust around binge eating can be overwhelming. You might want to hide the fact that you are struggling with it.

Be courageous and talk to someone that you trust. You are not alone in your experience, and there is help available.


By reflecting on your relationship with food and your emotions around it, you are already starting your healing and recovery journey.

 

Reach out

I also offer support regarding this topic as well. I’m not a therapist yet but in my Nutritional Counselling practice, we work on


Photo of a woman
I'm Paulina, Nutritional Counsellor, Life Coach & Business Psychologist

  • Nutrition basics: foods, nutrients and physiological changes influenced by food intake

  • Mindset shifts: identifying limiting beliefs, lightening the weight of these and thought patterns

  • Mindfulness and relaxation: reframing unhelpful thoughts, learning about the nervous system and finding ways to regain balance

  • Body image and Societal Influences: how they shaped the world and how we see beauty

  • Sustainable habits: let go of unhelpful patterns and build new supportive routines and systems





 

[1] Reichenberger, J., Schnepper, R., Arend, A. K., & Blechert, J. (2020). Emotional eating in healthy individuals and patients with an eating disorder: evidence from psychometric, experimental and naturalistic studies. The Proceedings of the Nutrition Society, 79(3), 290–299. https://doi.org/10.1017/S0029665120007004

[3] Berkman ND, Brownley KA, Peat CM, et al. Management and Outcomes of Binge-Eating Disorder [Internet]. Rockville (MD): Agency for Healthcare Research and Quality (US); 2015 Dec. (Comparative Effectiveness Reviews, No. 160.) Table 1, DSM-IV and DSM-5 diagnostic criteria for binge-eating disorder. Available from: https://www.ncbi.nlm.nih.gov/books/NBK338301/table/introduction.t1/

[4] Hantzidiamantis PJ, Awosika AO, Lappin SL. Physiology, Glucose. [Updated 2024 Apr 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK545201/

[5] Blum, K., Thanos, P. K., & Gold, M. S. (2014). Dopamine and glucose, obesity, and reward deficiency syndrome. Frontiers in psychology, 5, 919. https://doi.org/10.3389/fpsyg.2014.00919


 
 
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