Do you ever find yourself feeling chaotic and compulsive around food, whether that occurs once in a while or on a routine basis?

I think many of us likely answer “yes!” to that question (at least to some degree!).

If you’re like many of the clients who I work with, more often that not, you find yourself feeling “out of the driver’s seat” when it comes to your food decisions.

How do we go from feeling out-of-control and chaotic around food to a calmer and more centered place?

One place to start is by thinking about two of the main drivers of chaotic and compulsive eating:

(1) Physical food restriction and (2) Mental food restriction

In this post we will explore examples of what physical and mental food restriction can look like, and how these dynamics might be sabotaging your desire to feel more centered around food!

Physical and mental food restriction: two main drivers of chaotic and compulsive eating.

A common pattern that I see over and over again is the (understandable) feeling that the way out of chaotic and compulsive eating is by swinging to the other extreme of overly trying to control and limit food intake and choices.

I can definitely understand where this line of thinking can come from. If we don’t feel like we can trust ourselves around food (or certain foods), it feels like the natural solution is to limit or restrict them in some way.

If I eat 10 cookies each time I want to have just one, the solution must be to limit all cookies/desserts altogether.

If I spiral into compulsive snacking whenever I start eating, I should try to avoid or delay eating even if I’m feeling hungry. 

Since I always end up eating more than I want later on in the evening, clearly I should eat less earlier on so I’m not “overdoing it even more.”

While understandable and natural thought patterns to have in response to distressing experiences with food, the reality is that food restriction (both mental and physical) is generally the biggest driver of chaotic and compulsive eating. 

By trying to prevent said problem, you are actually perpetuating it! 

A few main reasons why restriction is one of the main drivers of chaotic/compulsive eating:

• If the body is undernourished, it is going to “protect itself” by getting food in any way it most efficiently can (usually experienced as a very intense urge to eat, especially calorically dense or higher sugar foods → the body is like, “I need energy NOW!”).
  • “Undernourishment” can be shorter-term (such as not eating enough in a given day) or longer term (over weeks/years).
• When we don’t allow ourselves foods that we want or enjoy or think sound tasty, this deprivation increases our urge for them. 
  • Common with other “off-limits” things in life as well.
• Our bodies and minds have need for satisfaction, enjoyment, and pleasure.
  • With food, this comes through eating enough (nourishing ourselves properly) and allowing a wide variety of foods that are nutritious and enjoyable.
  • A great “guiding principle” to help with feeling centered with food is to pursue satisfaction in your eating experiences.

What are examples of what physical food restriction might look like?

• Not eating enough food in general (either in a given day or over longer periods of time)
  • Can be intentional or unintentional
• Not listening to hunger cues
  • Hunger cues = a clear-as-day sign that the body is needing to be fed
• Only eating when feeling extremely hungry (a 1-2 on the Hunger/Fullness Scale)
  • The hungrier we are, the harder it is to feel calm/centered with food
  • One reason why I see intentional snacking as a great “tool”!
• Not eating enough of each macronutrient (fat, protein, carb) at each meal
  • All 3 are important to prevent binge/chaotic eating urges
  • All 3 are important for feeling satisfied with food –> when satisfied = much less likely carry on compulsively eating
• Not eating often enough
  • Can lead to feeling overly hungry
  • I generally recommend every 3 hours or so (definitely a general rule of thumb… the point is simply regular eating without going too long in between meals/snacks)
• Avoiding certain foods or food groups
  • Unless there is a medically valid or religious/ethical reason to do so

What are examples of what mental food restriction might look like?

• Not allowing yourself foods you enjoy / want to be eating
  • Often due to feeling like they aren’t “healthy enough,” or like you could be “eating something better”
• Telling yourself you are doing something wrong if you allow yourself a certain food
• Anticipatory food restriction –> the body/mind is sensing food restriction is coming, so better eat more now while I can!
  • Also known as the “Last Supper Mentality”
  • Ex: “I ‘messed up’ by having a couple slices of this cake. I need to ‘get back on track’ tomorrow.”
    • Since I need to “get back on track tomorrow,” that means I won’t be allowed any more tomorrow so I end up compulsively eating more in the moment give that I already “blew it” anyway.
    • Leads to CHAOS and inability to manage eating in the moment.
• Placing conditions on your eating (can be another form of anticipatory food restriction)
  • Ex: “If I didn’t go to the gym today, I shouldn’t eat as much.” (Regardless of actual hunger level or desire in the moment)
  • Ex: “Since I ate a brownie after dinner, I can’t have one tomorrow.”
• Food rules
  • Viewing certain foods as morally good/bad; feeling guilty for eating “bad” foods
  • Always feeling like you could or should be eating something “better” or “healthier”
• Overly and rigidly planning in advance what you are going to eat (can be another form of anticipatory food restriction)
  • Ex: “I can only have one dessert at the party.” (Otherwise, I have blown it / failed.)
  • Ex: I can only have two tablespoons of peanut butter with my breakfast.” (Otherwise, I messed up).

Both physical AND mental food restriction DRIVE chaotic and compulsive eating. It is a method or “solution” to controlling eating that is sure to backfire.

Looking for more content to support your food and health journey? Start here!

10 Common Thought Patterns Perpetuating Your Disordered Eating
Benefits of Eating Regularly (~3 meals + 3 snacks)
What to Do After a Binge or Overeating in General
How to Know if You are at a Healthy Weight for Your Body
Healthy Food Boundaries vs. Unhealthy Restriction

Interested in more personalized and targeted support? Let’s work together one-on-one!

If you’d like more individualized support when it comes to nutrition and your relationship with food, I’d love to connect with you! You can reach out here to contact me about getting started.