I agree with Heather's suggestions. If cookies and cakes tend to prompt binges, the easiest place to say "no" to them (if you do the grocery shopping) is at the grocery store. That might not go over well with family members, but hopefully they can deal with it for a little while to support you so you can break the carb/binge habit.
Many people have noted that carby food on one day prompts more hunger the next, so it's good to limit your carbs and try for complex foods instead of those with refined sugars and flour. That means in addition to leaving the cookies and cakes at the grocery store, reducing bread, pasta, potatoes, white rice, etc. to a minimum. You can likely add these things back after the binge problem has settled down.The two fruits I'd avoid because they're really insulin drivers are bananas and grapes. Nuts are fine, too -- especially ones that are not typically salted, such as pecans and walnuts.
Another suggestion: Set up a reasonable break-fast portion --a generous plate-full -- using the elements Heather suggested. As soon as you have finished eating, set an egg timer for at least 30 minutes. Promise yourself not to eat anything until the timer goes off. Before it goes off, decide on the portion and content you will have so that you're not deciding while grazing through the pantry or fridge. After you eat that, reset the timer and continue until you're either sated or your window closes. The point of the timer is two-fold: (a) you decide what you're going to eat and how much in advance so you're not letting limbic hunger drive you to excess and (b) the time between servings gives your body a chance to recognize that you've consumed some fuel, measure it, and get the message to your appetite that you've had a generous meal. Like the rest of Fast-5, it's not a matter of saying "no," -- it's a matter of saying "not now," which may help.
Please let us know how it goes. I wish you all the best in your effort, and thank you for posting.
Bert
--- In fast5@yahoogroups.com, "stephanie.dalton12" <stephanie.dalton12@...> wrote:
>
> Okay I really need some advice. I have been doing fast five for about 6 weeks. I did have a break off on the weekends for the first three weeks but have been steady for the last three weeks. I am really struggling still with absolute binging and not on good stuff. I am eating cookies and cakes and anything I can get in my mouth. I do fine during the day. I really don't feel that hungry but once the window opens I go crazy. Unsure what to do. I don't think I'm losing weight. In fact, I'm worried I'm gaining. What do other people do to prevent this? I feel totally overstuffed when I'm done and don't feel good so it's not pleasant at all. Please help. Thanks
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