𝐓𝐇𝐈𝐍𝐆𝐒 𝐀𝐁𝐎𝐔𝐓 𝐁𝐈𝐍𝐆𝐄𝐒 𝐈 𝐋𝐄𝐀𝐑𝐍𝐄𝐃 𝐓𝐇𝐄 𝐇𝐀𝐑𝐃 𝐖𝐀𝐘 + 𝐓𝐈𝐏𝐒 𝐓𝐎 *𝐄𝐕𝐄𝐍𝐓𝐔𝐀𝐋𝐋𝐘* 𝐒𝐓𝐎𝐏 𝐁𝐈𝐍𝐆𝐈𝐍𝐆

𝟏. 𝐃𝐎𝐍'𝐓 𝐈𝐍𝐆𝐄𝐒𝐓 𝐍𝐎𝐓𝐇𝐈𝐍𝐆 𝐀𝐅𝐓𝐄𝐑𝐖𝐀𝐑𝐃𝐒

honestly, fuck everyone who says drink water to help bloating. your stomach has been strained and enlarged and it's having a hard time with the food. don't hurt yourself more and wait at least 2h - drink warm tea.

𝟐. 𝐖𝐀𝐈𝐓 𝐓𝐎 𝐄𝐗𝐂𝐄𝐑𝐂𝐈𝐒𝐄 𝐈𝐓 𝐎𝐅𝐅 (𝐢𝐟 𝐲𝐨𝐮 𝐩𝐥𝐚𝐧 𝐭𝐨)
it's completely normal to feel tired after a binge, and this is because your body is working on processing food and sugar highs and downs, and it could hurt your stomach. altogether, don't make it worse.

wait at least 6h before doing anything movement and if you decide to excercise KEEP IT SIMPLE and don't work abs. my best option is walking. walk around the city, around your room, house, whatever.

𝟑. 𝐄𝐍𝐓𝐄𝐑𝐓𝐀𝐈𝐍 𝐘𝐎𝐔𝐑𝐒𝐄𝐋𝐅
while you wait at least AN ENTIRE AFTERNOON FOR YOUR OWN SAKE to start doing things try to do easy tasks/watch videos (not fancams, they're triggering) - nothing too mentally demanding, since you're both phisically and mentally exhausted.

𝟒. 𝐖𝐇𝐄𝐍 𝐀𝐍𝐃 𝐖𝐇𝐀𝐓 𝐓𝐎 𝐄𝐀𝐓
if we've been moots from long ago you'd notice i did really long coffee & green tea fasts but that IS the shortcut - never take it since it refeeds binge urges.

• If you binged at afternoon: have either soup/small fruit for dinner.

• if you binged at night: wait until next day lunchtime and try for a bit more denser veggie soup, and try not to sleep on your belly - it's very triggering.

For my experience the first day after the binge don't eat anything further than fruits, veggies and soups. It's not abt

calories, but to not eat anything too dense so you don't feel full (triggering and straining for your stomach and mind)

𝟒 ,𝟓. 𝐌𝐘 𝐆𝐎 𝐓𝐎 𝐂𝐇𝐎𝐈𝐂𝐄𝐒 𝐓𝐎 𝐄𝐀𝐓.
• cherry tomatoes
• broccoli & cauliflower (but don’t eat frozen cauli rice, bc it has conservatives)
• BOILED carrots - NOT FROZEN ONES
• zucchini
• mushrooms (NOT CONSERVE JARS)
• canned tuna WITHOUT OIL

• miso soup
• imitation crab (surimi)
• apple juice
• veggie broth
• chicken/beef soup
• pumpkin soup https://www.recipetineats.com/classic-pumpkin-soup/
• zucchini soup
• kiwis
• tangerines
• plums
• nectarines

these are just suggestions but for me it was best to avoid veggie conserves, anything too dense (potatoes, rice) and frozen meals are okay if you can’t afford fresh veggies. also i would avoid dairy, fried things and crunchy textures. don’t avoid oil as a dressing bc NUTRIENTS.

also i’m not putting fruits like grapes and berries bc they don’t have the “psychological barrier” (we’ll go through this later) and for everyone’s mental health. go for any food in which unit=dose.

𝟓. 𝐓𝐇𝐄 𝐒𝐔𝐆𝐀𝐑 𝐏𝐑𝐎𝐁𝐋𝐄𝐌 𝐀𝐍𝐃 𝐇𝐎𝐖 𝐈 𝐄𝐕𝐄𝐍𝐓𝐔𝐀𝐋𝐋𝐘 𝐒𝐓𝐎𝐏𝐏𝐄𝐃 𝐁𝐈𝐍𝐆𝐈𝐍𝐆
in my case binges consisted of assaulting bakeries searching for the finest sweets, so i ended up developing an addiction to sugar.
sugar IS addictive, so you have to work on

it to finally see the light. you’re fighting against an addiction and a coping mechanism and on top of that both involve food, your fuel. unfair if you ask me.
you’re facing the most difficult thing for a person with disordered eating: sweets.
this is the hardest part to fix.

keep in mind i stabilized myself on march by stopping to fast and start eating everyday and not every 48h and through trial and error i started feeling stabilized by ends of may, so you have to have the mindset that this takes MONTHS and can involve set backs.

for me the best way was to incorporate sweets every day as a dessert for lunch time, so i could still do a light dinner and feel empty enough to sleep (trauma + sleeping on my stomach always).
but NOT everything sweet works, and here comes the “psychological barrier” i mentioned

before. for me the perfect dessert has to be unit=dose, or have a packaging that doses the dessert, so here i provide a list of sweets i would consider:
• any KIT KAT, chunky or not (advantage: splitting it into four so “there’s more)
• TWIX bars (there’s two of them)

• KINDER BUENO
• MIKADO or POCKY’s (just a serve)
• korean choco pies (remember asian snacks have less sugars so this would be an advanced level)
• ice cream BARS and CONES (avoid fruity flavors so you fight the “real thing”)
• a BIG choco chip cookie
• a fancy donut

• a 4x oreo cookie pack (psychological barrier)
• 1 mini oreo/chips ahoy pack (psychological barrier)

—FIND A PLACE IN WHICH YOU AREN’T SORROUNDED BY FOOD YET YOU’RE EITHER ALONE.
for me it’s going to my garden and sitting anywhere with my dogs with my cup of coffee and ice cream. learn to eat distracted and don’t worry. you have your dose. talk to anyone, pet your pets.

— GLORIFY THE FUCK OUT OF THIS MOMENT.
this has to become another step of your selfcare routine, a moment in which you take care, but just once.

𝟔. 𝐌𝐈𝐒𝐂𝐄𝐋𝐋𝐀𝐍𝐄𝐎𝐔𝐒

— don’t worry about calories on the sweets i recommended: empirically speaking, all dosed snacks range from 200-300kcals, so they’re safe and tbh i do not recommend going for lower calorie options, since you could break the rule of UNIT=DOSE

— i would actively try to discourage you from doing this for dinner because i KNOW you will weigh yourself the morning after and panic over a damn water weight.

— for this to work you need to actually have at least 2 meals a day. no, it won’t work if you do OMAD.

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