A balanced BED recovery meal plan can help you to recover and get the nutrients your body needs for optimal functioning. A balanced diet plan includes regular meals as well as a variety of foods from all food groups to meet your body’s nutritional needs.
The United States Department of Agriculture (USDA) provides dietary guidelines and recommends that people consume a diet that is rich in fruits, multiple varieties of vegetables, whole grains, low-fat dairy products, and protein sources, including eggs, nuts, seafood, chicken, and beans. The USDA also advises that people consume alcohol in moderation and limit foods containing trans fats and excessive amounts of added sugars. These
Avoiding Restriction in a BED Recovery Meal Plan
While you may be tempted to restrict calories or certain food groups to lose weight, this can be ineffective in a BED recovery meal plan. In a 2010 study in The Journal of Neuroscience, researchers evaluated the effects of moderate calorie restriction, similar to what occurs when people diet to lose weight, on a group of mice. Study results showed that three weeks of calorie restriction resulted in an elevation of the stress hormone corticosterone among the mice, and it created physiological changes in the brain that did not resolve when mice returned to normal feeding levels.
In addition to this finding, the researchers discovered that over the long-term, mice who underwent calorie restriction demonstrated an increase in binge eating when subjected to stress. Being too restrictive with a BED recovery meal plan could have the opposite intended effect and put you at
The Importance of Regular Meals in Recovery
In addition to avoiding restriction, incorporating regular meals into your BED recovery meal plan can help you to be successful. In 2006, scientists writing for the journal Behaviour Research and Therapy analyzed the eating habits of individuals with binge eating disorder to determine the effects of these habits on weight and binging behavior. The results of their study indicated that subjects who ate meals more frequently and ate breakfast tended to have healthier bodyweight.
Study results also showed that individuals who consumed three meals per day engaged in less binge eating when compared to those who neglected to eat three meals each day.
Eating for Hunger & Fuel
In order to eliminate emotional eating that could contribute to a binge, recovery plans should also include how to listen to the body’s natural hunger cues, and the importance of using food to fuel the body. In BED, binges can become a mechanism for coping with stress or unpleasant emotions. In a 2003 study in Obesity Research, scientists from France assessed the relationships between emotional eating and binge eating disorder. They found that emotional eating and feelings of stress were related to binge eating disorder. These researchers also determined that difficulty with identifying emotions was associated with emotional eating among people with BED.