Eating Disorders

The Diet-Binge Cycle: How to Break the Vicious Cycle of Dieting and Binging

October 17, 2022

Self-Paced Course: Non-Diet Academy


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A Certified Eating Disorders Registered Dietitian (CEDRD) with a master's degree in dietetics & nutrition. My passion is helping you find peace with food - and within yourself.

Meet Katy

If you’re struggling with binge eating, you most likely have been caught in the diet-binge cycle. Here’s how dieting and bingeing are deeply interconnected (and how you can break free!)

Here’s the thing: the process of trying to control your food, or “be good,” or eat “clean,” or stay within a calorie range is exhausting. And it usually ends in binging or overeating at some point. (Cue the guilt and shame.) 

I’ve felt that. I know what it’s like to be in that back-and-forth battle with food, stuck in the diet-binge cycle. 

And the irony is that the more you try to control your eating, the more likely you are to lose control with food. And the more you try to control your weight the more likely you are to gain weight over time.

So much of this is outside of our control. Because restricting and depriving ourselves goes against our body’s biology. Mother Nature is a pretty smart gal, and willpower is never going to win against her (or your body). 

It is estimated that 25-30% of people seeking weight loss programs have binge eating disorder (BED).  That is 1 out of every 3 or 4 people.  That’s a lot.

I repeat:

Dieting is a CAUSAL factor in the development of binge eating disorder.

The “solution” (dieting) to their alleged problem (weight) is actually making binge eating worse, probably perpetuating further weight gain, and making them even more desperate to lose weight. 

Can you see now how dieting and binging is a vicious cycle?

If you’ve had (or are having) those days where you are at your breaking point with this diet-binge cycle, then I have a treat for you today. Being at your breaking point might actually be EXACTLY WHAT YOU NEED – especially if it helps you shift gears to choose a different path. 

What is this path I’m referring to?

It’s listening to your body.

Giving your body what it needs.

Working WITH your body rather than AGAINST it.

Becoming friends with your body. 

On episode 44 on the Rebuilding Trust With Your Body podcast I had an inspiring conversation with a woman named Sara Corey, who broke free from the diet-binge cycle (and shares how you can too!)

We talked about:

  • The way that getting disconnected from her appetite cues at a young age set her up for dieting
  • How she stepped into intuitive eating and approached it like building a new relationship with a friend, and that it’s ok to go slow
  • A powerful mental strategy you can use for a bad body image day 

I hope that as you listen, you’ll realize that your body has always wanted to be your friend. It’s been waiting for you this whole time, and it’s ready for your friendship.

Are you open to this?


Or, listen & subscribe on your favorite platform:  Apple Podcasts  | Spotify | Deezer |  Google

Search for episode 44 At the Breaking Point with the Binge-Restrict Cycle? Listen to This.

Resources mentioned in this episode:

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What I didn’t know I needed! This podcast really helped me understand intuitive eating and how to incorporate it in my life. Katy’s approach to helping us understand and trust our bodies is like nothing I’ve ever seen before.”

If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward healing their relationship with food and their body image. 

Also, if you haven’t done so already, make sure you follow the Rebuilding Trust with Your Body podcast. If you’re not following, there’s a good chance you’ll miss out on value-packed episodes each week.

Let’s get connected! 

Looking for more support on your journey to food freedom and body acceptance?


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