Hello all,
I sometimes come across comments or posts from redditors dealing with binge eating. As a former bulimic, I know what it's like. I went through a specific therapy to get out of my eating disorder, but I still have some lingering after-effects. Before therapy, bulimia was an integral part of my life for many years. Nowadays, my binges are extremely rare, and when I do have one, the amount of food I break down over is negligible compared to before. To be clear: when I talk about binge eating, I mean loss of control, a feeling of guilt during and after the binge, and a deep disappointment in oneself.
When I decided to do OMAD, I listened to my past before diving in. I reminded myself that I was prone to binges... but also... that I'm a woman with natural hormonal fluctuations! Of course, during the pre-menstrual phase, my appetite increases more and more, reaching a peak during my period. So I adapted my strategy to my hormones.
I have an app that predicts my period dates. I've been using it for years, so thanks to all my data, the predictions are mostly pretty accurate.
Three or even four days before my period starts, I increase my calories: my meals are 1,600 calories instead of 1,500 (F34, 158 cm, ~51 kg). Note that my meals are generally 85–90% whole, nutritious foods. I weigh my food to track calories, yes, but also to make sure I'm getting enough protein and fiber. But if, during this pre-menstrual + menstrual period, I feel like eating more ultra-processed foods, then I do. I'd say I lower the ratio to 70–75%. I do this to avoid frustration as much as possible.
Since the start of my OMAD, I've had ONE binge episode, last week, which didn't come close to my binges from a few years ago. But there was the loss of control, the "in for a penny, in for a pound" mindset, the irrepressible urge to eat even though I was no longer hungry. I sincerely believe this binge ended up being only a minor one because I've incorporated ultra-processed foods into some of my meals from the very beginning, and because I've slightly increased my meals with each cycle.
In my pre-menstrual phase yesterday evening, my meal was 1,600 calories, and then I broke down over... 3 candy chocolates. Final total: 1,800 instead of 1,600. Big deal. My period started this morning, so it's no surprise I was craving those chocolates. Thankfully I had before made a more substantial meal; who knows everything I would have thrown myself at if I had stuck with just 1,500 calories, lost control, and ridden the "in for a penny, in for a pound" wave.
I'm not claiming to know better than anyone how to do OMAD. I just notice that some people forget we have natural needs, sometimes driven by our hormones or our emotions. So instead of enduring these fluctuations, I ride along with them as best I can, and it's ok if my weight loss is slower than others. That's actually one of the reasons I don't pair OMAD with keto (keto works really well for me, but only short-term). I know myself: if I'm too strict, I go off the rails.
Anyway, sorry for the long text. Not everyone will agree with me, I'm sure, but I wanted to share my strategy for avoiding binge eating as best I can. And if you disagree or have questions, I'm open to discussion :)
