The Struggle Between Food Restriction and Binging: It's Not About Willpower

If you've ever found yourself caught in the cycle of food restriction and binging, you know it’s a never-ending battle. You restrict your food intake—whether it's a strict diet or just trying to avoid that extra snack—and then, suddenly, it all comes crashing down, and you binge. Sound familiar?

First things first: this isn’t about willpower. I know, society loves to make us feel like it’s all in our control—like if we just had enough discipline, we’d be able to resist the temptation of that extra cookie or that late-night bowl of chips. But here’s the truth: hunger is hunger. It doesn’t matter how much you want to "be good" or how much willpower you think you have, your body has its own plan—and if you don't give it what it needs, it’s going to ask for it one way or another. No amount of mental resolve can fight that.

Quick disclaimer: This post is for those of us who struggle with the common patterns of restriction and binging. If you experience something like binge eating disorder or can’t feel full even after eating huge amounts of food, this isn’t a discussion about that. True disorders like that require professional help, and I want to make sure we're being mindful of the difference here.

A little bit of my own story

I want to share a bit of my own story to help illustrate what this all looks like in real life.

I remember being a hungry teenager in high school. My parents packed me a full lunch—Michelina’s frozen meals, Quaker bars, clementines. But I was still hungry. I felt ashamed of my appetite, of wanting second helpings at dinner. After school, I’d raid the pantry in secret—grabbing handfuls of bacon bits, sneaking into boxes of Pringles, hoping my parents wouldn’t notice once they got home from work.

Back then, I didn’t know that my hunger was valid—that my body was simply asking for nutrients. But somewhere along the way, I absorbed the message that, as a woman, I shouldn’t be hungry. That I shouldn’t eat “too much.”

In my early professional years, I was living and working in Toronto, caught in the pursuit of what I believed was the “ideal” healthy body. On the outside, I looked fit. I trained with a personal trainer four times a week, followed a strict high-protein diet, and kept my weight down. But my lifestyle was far from healthy—I worked a high-stress job, partied multiple times a week, and drank too much. I stayed up late to offset the burnout I felt, running on empty and calling it “balance.”

I thought that as long as I maintained the body I built in the gym, it justified everything else. But eventually, as work demands increased and my motivation waned, I stopped working out as consistently. Slowly, the weight started creeping back. In the photo on the left, I was 156 pounds. Four years later, I found myself pregnant with my first child, weighing 196.

After giving birth, I turned to something new: an ultra-restrictive diet. No carbs, no nuts, no carrots after 2 p.m. I was desperate to lose the baby weight—and quickly. I ran 5 km once or twice a week and ate as little as possible. It worked for a while—until fall came, and the cold made it harder to stick with outdoor runs. The weight started to return. And then I got pregnant with my second child.

That’s when the binging truly began. I was pregnant—I didn’t have to restrict anymore! I gave myself permission to eat all the pies I wanted, whenever I wanted them.

After that pregnancy, I had gained it all back—and then some. I felt awful in my body. Drenched in shame. Completely out of control. I told myself I was just genetically not built to be thin. That I lacked willpower. That no matter how hard I tried, I would never have the body I wanted.

Then I got pregnant with my third child—and this time, I didn’t even try to control what I ate.

What Is Binging, Really?

Bingeing is often misunderstood. It’s not just about eating a lot of food in one sitting—though that’s part of it—it’s about losing control over what and how much you’re eating. It’s a response to a deeper need, often connected to restriction, deprivation, or emotional overwhelm.

But here's the thing: Binging isn’t a sign of weakness. It’s not because you’re "bad" or don’t have enough willpower. It’s a physical response to not eating enough or denying your body the nourishment it truly needs. Your body is smart, and when it’s not getting the energy it needs, it will ask for it in a more urgent way. That’s when binging kicks in.

It’s the body’s way of trying to make up for the lack. Think of it like your body sending an emergency signal: "Hey, I’m starving here—let me make sure I get what I need before it’s too late!"

Why Binging Happens: A Physical Response to Not Eating Enough

Here’s the science behind it: When you restrict your food intake, your body goes into survival mode. It senses that food is scarce, so it ramps up hunger hormones (like ghrelin) and slows down metabolism. This is a protective mechanism to make sure your body gets the energy it needs to keep functioning.

If you don’t feed yourself enough throughout the day, you may find yourself at the mercy of these hunger hormones when you finally sit down to eat. And those hormones are strong. They’re like a tidal wave of cravings and hunger, making it nearly impossible to resist that second (or third) helping.

Metaphor time: Think of it like this—imagine trying to hold back a tidal wave with all your might. No matter how much willpower you have, the wave is going to crash through. That’s your body when it’s starving for nutrients. It doesn’t matter how many times you tell yourself you’ll "be good" or "stick to the plan," your body is going to respond to its needs. And if you don’t give it proper nourishment, it’ll find a way to get it, even if that means binging.

Food Nostalgia: Why Cravings Aren't Always What They Seem

There’s also a psychological component to our cravings that can make them feel even more overwhelming—food nostalgia. You know that feeling when you’re suddenly craving something you used to eat all the time, like a favourite childhood snack or a dish from a family gathering? That craving might come from the emotional connection and memories you’ve attached to the food, not just the food itself.

Food is strongly tied to our memories, especially those that evoke comfort, joy, or belonging. When we crave these foods, we're often not just craving the taste but the feelings and experiences associated with them. The brain stores these positive associations and, when triggered, leads to the urge to eat that food again to recapture the emotional experience.

However, what’s interesting is that when you finally give in and eat that nostalgic food, it often doesn't taste or feel as satisfying as you remember. The experience might not live up to the idealized memory. Maybe it’s not as delicious as it was when you were younger, or it doesn’t give you that warm, comforting feeling you thought it would. In fact, you might even feel a little disappointed afterward.

But here’s the kicker: even after the letdown, that nostalgic craving often comes back. Your brain, still holding onto those positive memories, will continue to associate the food with comfort, and you'll keep seeking it out, hoping that this time, it will deliver that same sense of satisfaction. It’s a cycle that can haunt you, and each time you indulge, it reinforces the craving loop.

This is an important aspect to recognize, because it reminds us that cravings aren’t just about the physical need for food—they’re often about fulfilling an emotional need or reliving an experience. Understanding that these cravings may be more about nostalgia than actual hunger can help you approach them with more awareness, giving you the power to decide if that food is really going to give you the comfort you’re looking for.

Ultra-Processed Foods: Why You Can’t Stop Eating Them

If you’ve ever felt like you physically couldn’t stop eating certain foods—chips, cookies, fast food, flavoured snacks—you’re not imagining it. Ultra-processed foods (UPFs) are engineered to override your body’s natural satiety mechanisms, making you crave more even when you’re full.

These foods are stripped of natural nutrients and instead packed with additives designed to make them hyper-palatable—meaning they hit your brain’s reward system like a drug, triggering dopamine release and creating an addictive loop.

How Ultra-Processed Foods Hijack Your Brain and Body

1. They Override Satiety Signals

   Your body has built-in mechanisms to tell you when you’re full, largely controlled by hormones like leptin (the satiety hormone) and ghrelin (the hunger hormone). But when you eat UPFs, their high combination of refined carbs, artificial flavours, and fats dulls these signals, keeping you eating past the point of fullness.

2. They Create an Addictive Dopamine Response

   UPFs activate the dopamine reward system—the same pathway involved in drug addiction. This creates a craving-reward cycle, making you want more even when you don’t need more. Ever noticed how you can eat an entire bag of chips but struggle to overeat on whole foods like quinoa or avocado? That’s because whole foods naturally balance your brain’s hunger and satisfaction mechanisms, while UPFs exploit them.

3. They Cause Blood Sugar Spikes & Crashes

   Most UPFs contain refined sugars, starches, and unhealthy fats, leading to a rapid blood sugar spike followed by a crash. This crash triggers more cravings, keeping you stuck in a cycle of needing another “fix.”

Red Flags: Ingredients That Hijack Your Hunger

If you see these ingredients, put that food down! These are designed to bypass your body’s natural satiety system, keeping you eating more than you need:

🚨 Monosodium Glutamate (MSG) – A flavour enhancer that overexcites brain cells, making food more addictive.

🚨 Yeast Extract – A sneaky way to add MSG-like effects without labeling it as MSG.

🚨 High-Fructose Corn Syrup (HFCS) – A cheap sweetener that causes blood sugar spikes, increasing cravings.

🚨 Artificial Sweeteners (Aspartame, Sucralose, Acesulfame-K) – Can confuse the brain and disrupt natural hunger cues.

🚨 Hydrogenated Oils (Trans Fats) – Found in margarine and fried foods; disrupts metabolism and promotes overeating.

🚨 Natural Flavours – A vague term that can mask lab-created chemicals engineered to intensify cravings.

🚨 Caseinates & Modified Starches – Often added to processed dairy and sauces to create a more addictive texture.

These ingredients aren’t there by accident—they are deliberately used by food manufacturers to make products more irresistible, less filling, and more profitable. The goal isn’t your nourishment; it’s your addiction, and their bottom-line.

This is not a failure of willpower. The next time you find yourself reaching for a food that seems impossible to put down, take a second to check the ingredients. If you spot any of these red flags, recognize that the food wasn’t designed to nourish you—it was designed to keep you hooked.

The Spiritual Aspect: Food as Nourishment for Body and Soul

So, what can we do about all this? It’s not just about calories in and calories out—it’s about reconnecting with food on a deeper level. Food is more than fuel. It’s nourishment for both your body and your soul.

When we focus on eating mindfully and honouring the foods that nourish us, we start to reconnect with the true source of nourishment—nature. Think about it: when you eat whole, unprocessed foods, you’re literally eating from the earth. You're reconnecting with the natural cycle of life, feeling more grounded, and more aligned with the world around you.

This is where the spiritual side comes in. By practicing mindfulness in our eating habits, we start to tune into our bodies on a deeper level. We honour our hunger, listen to our body’s cues, and nourish ourselves—not just physically, but spiritually. Food becomes a form of self-care, a sacred act that nurtures us in every sense of the word.

A little personal reflection about my healing: For a long time, I was disconnected from my body. I thought I had to follow strict diets and control everything to be "healthy." But in reality, I was depriving myself of the nourishment my body and soul truly needed. Once I started to reconnect with food in a more holistic way—embracing whole foods, eating with intention, and being mindful of the spiritual aspect of nourishment—I began to heal.

It wasn’t just about what I ate; it was about how I treated myself, my body, and my relationship with food.

Breaking Free: How to Break the Cycle of Binging and Cravings

The good news is that breaking free from the cycle of binging and cravings is absolutely possible—but it requires a mindset shift and a deeper understanding of why we crave in the first place. Here are a few ways to start:

1. Embrace Mindfulness and Body Awareness

   The first step in breaking free from binging is becoming mindful of what’s happening in your body and mind. That means paying attention to your true hunger cues rather than relying on external triggers like stress or emotions. Start by slowing down and connecting with your body. Ask yourself: Am I really hungry right now, or is there something else at play—stress, boredom, or nostalgia?

   
   

   One helpful practice is to pause before eating and take a few deep breaths. Check in with yourself—are you eating because your body needs fuel, or are you seeking comfort or distraction? This mindfulness practice helps you break the autopilot cycle of emotional eating, allowing you to respond to your body’s true needs rather than falling into the trap of mindless consumption.

   
   

2. Nourish Your Body With Whole, Unprocessed Foods

   When we eat highly processed foods, we disrupt our natural satiety signals. Reconnecting with whole, nutrient-dense foods helps restore balance in your body and mind. Aim for meals that are rich in fiber, healthy fats, and plant-based proteins, which can help keep you fuller longer and prevent those extreme hunger pangs that lead to cravings.

   
   

   This approach is all about honouring your body’s need for nourishment rather than depriving it. By focusing on nutrient-dense, whole foods, you’re giving your body what it truly craves—vibrant energy, balance, and satisfaction.

   
   

3. Reframe Your Relationship with Food: Healing Starts with Self-Compassion

   Breaking free from the cycle of binging and cravings isn’t about willpower or restriction—it’s about compassion and healing. It’s about recognizing that your cravings are often rooted in deeper emotional needs and giving yourself the grace to heal from within. Releasing guilt around food and learning to trust your body’s signals allows you to form a healthier relationship with both yourself and your food.

   
   

   This is where I come in. In my coaching practice, I support clients in creating sustainable habits that honour both the body and the spirit. I guide you in rebuilding a positive relationship with food by helping you align your choices with your true self—one that’s not driven by guilt, shame, or restriction. Instead, we focus on nourishment, balance, and emotional healing.

   
   

   Together, we’ll explore your beliefs and behaviours around food and create a personalized plan that supports not just your physical goals but also your emotional and spiritual well-being. This journey is about reconnecting with your inner wisdom, trusting your body’s signals, and living with more joy and freedom in every bite.

   
   

4. Reconnect to the Spiritual Aspect of Eating

   When we see food not just as fuel but as a sacred act of nourishment, we begin to break free from the restrictive cycles that keep us trapped. Eating becomes an opportunity to honour the circle of life and nourish ourselves in a holistic way. This practice can be deeply spiritual—by paying attention to the energy of the food, expressing gratitude for the nourishment it provides, and reconnecting to the natural world around us.

   
   

   When you begin to approach food with mindfulness and respect, it no longer has power over you. Instead of obsessing over what you "can" and "cannot" eat, you embrace the idea that food is here to support your well-being and to enrich your life.

Final Thoughts: A New Beginning

Breaking free from the cycle of food cravings, binging, and guilt is a journey, not a destination. It’s about recognizing that food is not the enemy—it’s simply a part of the human experience, meant to nourish both the body and the spirit. By embracing mindfulness, compassion, and a balanced approach to eating, you can reclaim your power and create a healthier relationship with food that aligns with your highest self.

As I guide you through this process, we’ll work together to heal your relationship with food and build sustainable habits that support a life of balance and well-being. This isn’t about perfection—it’s about progress and growth, embracing the journey, and treating yourself with the love and compassion you deserve.

Do I still eat and sometimes binge on ultra-processed foods? Of course I do—I’m only human! But the difference now is that I have the tools to set myself back on track without punishing my behaviour. I am whole and enough, and I’m here having an experience on this earth, still learning every day.

And so are you.