Strategies To Recover From A Keto Binge Eating Episode

The ketogenic diet is a high-fat, low-carbohydrate, moderate-protein diet that aims to force the body to burn fat for energy instead of carbohydrates. While the keto diet has been touted as a weight-loss solution, it has also been associated with several side effects, including keto flu, gastrointestinal issues, and potential negative impacts on heart health. However, a recent study published in the Journal of Eating Disorders suggests that a ketogenic diet may be beneficial in treating binge eating disorder and food addiction symptoms. The study followed three individuals with obesity and comorbid binge eating and food addiction symptoms who were prescribed a ketogenic diet for 6-7 months. The results showed significant reductions in binge eating and food addiction symptoms, as well as weight loss ranging from 10-24% of their body weight. While the study had a small sample size and lacked a control group, it provides initial evidence for the potential benefits of a ketogenic diet in treating these disorders. More research is needed to confirm these findings and understand the underlying mechanisms.

Be kind to yourself

It is important to not judge yourself harshly after a binge. It is common to feel emotions such as guilt, regret, and worry after a food binge. However, it is important to remember that everyone makes mistakes and that you should give yourself some grace. You are not a failure, and it is okay to get back up and try again.

• Recognize that a food binge is not the end of the world and that everyone makes mistakes.
• Avoid negative self-talk and self-criticism. Instead, focus on self-compassion and self-care.
• Remind yourself of your strengths and past accomplishments.
• Practice self-care activities such as meditation, yoga, or spending time in nature.
• Seek support from friends or family members who can provide encouragement and help you feel better about yourself.
• Remember that a food binge is just one moment in time and does not define your overall health or well-being.
• Focus on the present moment and what you can do to feel better right now, rather than dwelling on the past or worrying about the future.
• Set realistic goals and expectations for yourself, and avoid perfectionism.
• Engage in activities that bring you joy and make you feel good about yourself.
• Practice gratitude and appreciate the positive things in your life.

Drink lots of water

Drinking lots of water is an important step in recovering from a food binge, especially when it comes to rehydrating your body after consuming high-salt, high-sugar foods, and alcohol. Water is always beneficial, but it is especially good after a binge because it aids digestion and reduces bloating.

It is recommended to drink at least two litres, or about 66 ounces, of water to ensure proper hydration. This is because water aids in digestion and is good for your blood, kidneys, skin, and even your teeth. Proper hydration will also help your body operate at an optimal level.

In addition to drinking water, you can also try taking Epsom salt baths to relax and boost your electrolytes. This will further help your body recover from the effects of a food binge.

Eat high-fibre, nutrient-rich foods

Eating high-fibre, nutrient-rich foods is an important part of recovering from a food binge, especially on the keto diet. Here are some tips to help you get back on track:

• Focus on eating slow-digesting, high-fibre foods such as vegetables and fruits. These will keep you feeling fuller for longer, preventing cravings and restoring vitamins and minerals.
• Avoid foods that digest quickly, such as those high in sugar and refined flour, as they tend to make you feel hungrier.
• Include lean proteins in your meals, such as chicken, turkey, edamame, salmon, and sirloin steak. These will help keep you satiated and provide essential nutrients.
• Try to eat regular meals and snacks, and avoid going long periods without eating. This will help prevent cravings and the urge to binge.
• Stay hydrated by drinking plenty of water. Water aids in digestion, reduces bloating, and helps flush out excesses from your system.
• Get creative with your high-fibre options. For breakfast, enjoy a veggie omelette or Greek yoghurt. For lunch, opt for a sandwich, salad, or wrap with lean protein. Dinner could be grilled salmon or chicken with a side of baked sweet potato and grilled vegetables.
• Keep healthy snacks on hand, such as veggies or fruit with string cheese, apple with peanut butter, or whole-grain crackers with cheese.
• Be mindful of your portion sizes, especially with high-fibre foods. Even though these foods are nutritious, overeating can still lead to an uncomfortable feeling of fullness.
• Remember that everyone's body is different, and you may need to adjust these suggestions to fit your individual needs.

Exercise in moderation

Exercise is an important part of recovering from a food binge, but it's important to not overdo it. Here are some tips for exercising in moderation to get your body and mind back on track:

Start with Light Exercise

After a food binge, it's best to start with light or moderate-intensity exercises such as walking, cycling, or yoga. These activities will help boost your mood and improve your digestion without being too strenuous. You can also try chores like cutting the lawn or vacuuming to get your body moving.

Avoid High-Intensity Workouts

High-intensity exercises, like sprinting or boxing, may be more challenging on a keto diet. That's because keto restricts carbohydrates, which are the body's main source of energy for high-intensity activities. So, it's best to avoid these types of workouts, especially if you're new to keto or just recovering from a food binge.

Listen to Your Body

Everyone's experience with keto and exercise is unique. Pay attention to how your body feels and adjust your workouts accordingly. If you're feeling tired or dizzy, slow down or reduce the intensity of your exercises. You can also try working at 70% of your usual exertion level and gradually increase from there.

Focus on Consistency

Instead of pushing yourself too hard, focus on being consistent with your workouts. Aim for regular exercise, even if it's just a 30-minute walk each day. This will help you build a healthy habit and improve your overall fitness level over time.

Combine with Other Recovery Strategies

Exercise is just one part of recovering from a food binge. Make sure you're also staying hydrated, eating nutritious meals, and getting enough sleep. These factors will support your physical and mental health, making it easier to stick to your keto diet and exercise routine.

Remember, recovering from a food binge is about being kind to yourself and making gradual changes. By exercising in moderation and listening to your body, you'll be able to get back on track with your keto journey.

Get plenty of rest

Getting back on track after a food binge can be challenging, but prioritising rest can help you recover and recharge. Here are some tips to get plenty of rest as you reset from a food binge while on a keto diet:

• Go to bed early: Give your body the gift of an early bedtime. This will allow you to unwind, relax, and get a head start on a good night's sleep.
• Take Epsom salt baths: Soaking in an Epsom salt bath is a great way to unwind and boost your electrolyte levels. The magnesium in Epsom salt can help relax your body and mind, making it a perfect addition to your bedtime routine.
• Drink chamomile tea: Chamomile tea is known for its calming properties. Sipping on a warm cup of chamomile tea before bed can help soothe your nerves and prepare your body for sleep.
• Listen to your body: Pay attention to your body's signals. If you feel tired or sluggish, don't push yourself too hard. Take a break, rest, and give your body the time it needs to recover.
• Be mindful of the "keto flu": When getting back into keto, you may experience the "keto flu," which includes symptoms like brain fog, headaches, nausea, and fatigue. This is a normal part of the transition, and your body will likely adapt within a week. However, if the symptoms persist or become concerning, consult a healthcare professional.
• Prioritise self-care: Getting back on keto can be demanding, so be kind to yourself. Engage in activities that help you relax, such as meditation, deep breathing, or listening to soothing music. Make sure to schedule downtime and give yourself permission to rest and recharge.

Frequently asked questions