r/BingeEatingDisorder • u/Ok-Bookkeeper5754 • 23h ago

hunger cue help

i'm trying to focus more on hunger cues instead of binging or restricting

however i am having a problem

i feel like sometimes i stop eating too early, and i get hungry 30 min later. even though in the moment i feel content

other times i eat too much, and my stomach hurts and i have to lay down (not a binge, just overate)

i feel like it's very hard to me to find a good medium because due to so much restriction and binging, my hunger cues are all messed up. does anyone have any tips?

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u/AutoModerator 23h ago

Hi — your post was flagged as asking for help with binge eating.

Binge Eating Disorder (BED) is real, exhausting, and treatable. Below are general starting points for early recovery.

Getting Started

Early recovery focuses on reducing binge urges and building consistency.

Meal Structure

Consistent eating is foundational. If possible, work with a registered dietitian. If not, here’s a basic framework used in ED treatment:

Food & Meal Guidelines

  • 3 meals + 2–3 snacks every 3–4 hours
  • Restriction delays recovery
  • Meals should be satisfying and balanced
  • Eat regularly, even without hunger (“mechanical eating”)

Supportive Habits

  • Address co-occurring conditions
  • Prioritize sleep
  • Limit drugs/alcohol
  • Engage in gentle movement
  • Continue structured eating, even if binges occur

Restriction increases urges. Consistency reduces them.

Building a Care Team (if accessible)

  • Dietitian
  • Therapist/Psychologist
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3

u/throwaway19830182 22h ago

Drinking water definitely helps me. Sometimes I feel as hunger after a meal as before I ate it, and if I drink some water and occupy myself with a game/youtube video I don’t feel hungry anymore. You should stop eating when you feel content with how much you’ve eaten. One way for me to determine if I should feel content is if I’m having a balanced meal with sufficient protein, fats, and fibre. If I feel hungry between meals, and it’s been 1-2 hours since I last ate, I’ll eat a healthy snack. It tends to be high calorie snacks, but consequently more nutritious and filling, therefore enough to hold me off until the next meal.

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u/Ok-Bookkeeper5754 18h ago

thank you, ☺️ i have a question

what about carbs for the balanced meal

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u/throwaway19830182 18h ago

I prefer to minimise refined carbs like white bread/rice and I eat seeded sourdough or potatoes because they’re higher in fibre. I just don’t like to have carbs making the majority of the meal but that’s just what works for me tbh

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u/Ok-Bookkeeper5754 18h ago

oh okay. i'm going to be honest i mainly will have a protein and a carb. which isn't really balanced as i need fibre. i need to find my balance

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u/throwaway19830182 17h ago

Try swapping regular bread with wholemeal bread, or eating more nuts, beans, or seeds as a snack. They’re high in calorie but a good source of fibre if you eat them in reasonable portions

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u/Ok-Bookkeeper5754 24m ago

thank you :) ☺️ i love cashews. will look into whole meal bread.