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I would absolutely start meal prepping. It can be fun while fasting to come up with ideas for the prep. Plus you can spend the time not eating coming up with menus and going through apps like Walmart to start figuring out how many calories your ingredients will have. That is what I have been doing. Plus keeping a food journal is hard but will be fun in the long run! Consuming all those extra calories will trigger your brain to question your overindulgence!
Honestly meal prepping will help you. Prepare your next few meals and portion it out to fit into your calorie budget. Then only eat what you have prepared for one meal. Not easy but it sets up the mental boundaries of what you are going to eat.
Keep in mind that there is an aspect of self control that must be a part of your weight loss arsenal. If you do not have any willpower to control your eating even though you really want to have that will power, then you might need to talk to a mental health professional. You have to be honest with yourself, is this something you can overcome in your own way or should you talk to a professional about it. There is absolutely nothing wrong with admitting that you need help.
> Mostly after drinking black coffee, I eat a scrambled egg or baked chicken breast with veggies like carrots or cucumbers, sometimes I add some yogurt, green apple or dark chocolate too. I don’t eat all this together its just mostly the only things I’ll eat from when I eat.
So… is the binge just portion control? I’d at least applaud the nutritional content of the food you’re breaking your fast with.
My tip is normally to overdose on veggies. On the side of that chicken/egg I’d have half a bag (or a whole bag) of frozen roasted baby brussel sprouts with olive oil and parmesan and be stuffed and satisfied at the end. r/volumeeating
If I’m still “hungry” it’s definitely a mental hunger. Craving for sugar.
I make sure I know what I want to eat before breaking the fast. My biggest thing with binging was eating servings of multiple things to be satisfied and before I know it I’ve had 4 meals. I usually am an 18:6 faster but. Sometimes do 20:4 bc I cant decide what i want.
For me I usually make sure to basically break my fast with very light foods such as a salad with little to no dressing or cut up apples with berries chia seeds and maybe a nut butter. Kinda helps me stay on the right track. The one time I broke my fast with food from my favorite Thai restaurant and then found myself to be on the same bs as I was before
Drink coffee with a LOT of heavy cream 1 hour before you eat. Like, half a cup to a full cup of heavy cream.
You’ll already be in ketosis from your fast, so it will keep you in ketosis.
It will also give your body a lot of satiety hormones, so that when you do eat you won’t feel that hungry.