Breaking the Binge-Restrict Cycle: A Guide to Food Freedom

The Rise of Diet Culture and Its Harmful Effects

While diets have been around for centuries, the rise of diet culture has exploded over the past few decades. Atkins, Paleo, South Beach, SlimFast—these names became household staples, promising quick fixes and perfect bodies. And then came the creation of social media. Platforms like Instagram (Meta) became flooded with images of “perfect” men and women, their bodies seemingly free of cellulite, fat, or any imperfection. These photos create an unrealistic perception of what the human body “should” look like, but the truth behind them is often far from natural. They’re filtered and photoshopped, or captured at the perfect angles with flawless lighting to hide anything deemed “imperfect.”

Add to that the pressures from Victoria’s Secret fashion shows and influencers promoting “what I eat in a day” videos filled with kale smoothies and tiny portions, and it’s no wonder so many of us fall into the trap of comparison.

For me, it started with an innocent goal—an ideal version of how I wanted my body to look. But that goal quickly turned into extremely strict dieting and intense workouts. I had developed an obsession with body image. Until one day, I lost it. I couldn’t take it anymore. One binge led to another, then another, and before I knew it, I was trapped in a cycle of restriction and binging.

I won’t bore you with the full details of my story, but what I do want to share is this: restriction played a massive role in the development of my eating disorder. Today, I want to help you understand why restriction leads to binging—and how you can take the first steps toward breaking that cycle. 

Why Restriction Leads to Binges

Do you remember when you were a child and were told not to do something, which only made you want to do it more? The mind and body react to dietary restrictions in much the same way, creating physiological and psychological responses that can lead to heightened cravings and, ultimately, binge eating.

When the body is deprived of essential nutrients, it triggers a survival response, heightening cravings for calorie-dense foods to restore energy balance. Experimental studies even suggest that short-term, selective food deprivation can amplify cravings for the very foods we’re trying to avoid.

Psychologically, it’s a bit like being told “no.” For you Harry Potter fans, remember when Harry, Ron, and Hermione were warned to stay away from the third-floor corridor? That restriction only piqued their curiosity, eventually leading them to Fluffy, the three-headed dog.

Or think of Ariel from The Little Mermaid. When her father, King Triton, forbids her from interacting with humans, it only deepens her obsession with the human world, pushing her toward risky decisions—like making a deal with Ursula.

While these stories might have happy endings, they highlight an important truth: the psyche often reacts oppositely to strong restrictions. The more something is labeled as “off-limits,” the more enticing it becomes, and resisting the urge can feel almost impossible.

When it comes to food, labeling certain items as forbidden often increases their allure. This can lead to excessive thoughts about those foods and, over time, a loss of self-control when encountering them. The cycle of restriction and cravings can spiral into disordered eating patterns or eating disorders like binge eating disorder (BED).

Now that you understand why binges occur, it’s time to explore how to break the cycle.

3 Steps to Break the Binge-Restrict Cycle

During my recovery journey, I went through many steps. In this blog, I will share with you three essential first steps to help you start healing:

Step 1: Ditch the Scale. 

If you’re weighing yourself daily—or even multiple times a day—it’s time to let the scale go. Put it away, give it to a friend, or get rid of it entirely. The scale doesn’t define your worth, and recovery begins with breaking free from its control.

Step 2: Give yourself permission to eat all foods.

I know this feels counterintuitive, and it’s not easy—but it’s absolutely necessary. As we’ve discussed, restricting foods only heightens cravings and reinforces the binge-restrict cycle. Removing those restrictions is one of the first steps toward breaking free.

Allow yourself to enjoy all foods without guilt. Over time, you’ll notice that foods lose their “forbidden” allure, and the compulsion to overeat them will begin to fade. This step is challenging, but it’s also liberating—and it’s a vital part of your recovery.

Step 3: Practice self-compassion. 

This journey isn’t easy, but it’s worth it. And more importantly, you’re worth it.

Be patient with yourself and forgive yourself for any setbacks, including binges. Instead of judging yourself or feeling ashamed, try to view each moment as an opportunity to learn. Ask yourself:

• What triggered me?

• What were my thoughts before, during, and after?

  
  

Once you identify the patterns, focus on how you’ll respond. Will you punish yourself with a workout, or will you choose forgiveness and kindness? Self-love and compassion are your greatest allies on this journey, so lean into them whenever possible.

While these are just three steps, they’re some of the most crucial ones you can take to begin overcoming binge eating disorder. They will go a long way in helping you reclaim control and find peace with yourself and your relationship with food.