What you need to know: Balanced Diet in Recovery

 
balanced diet
 

When you're recovering from binge eating, it's easy to feel unsure about what to eat. You might still be bingeing sometimes. You might feel scared of certain foods, or you might be tempted to cut out carbs or fat in an effort to feel more “in control.”

But… cutting out food groups doesn’t lead to balance, and instead feeds the binge-restrict cycle.

In binge eating recovery, your body needs all the macronutrients - protein, fibre, carbohydrates, and fat - to feel nourished, satisfied, and safe. 

Let's break down why each one matters and how to include them in a way that supports your healing.

Protein: The Building Block That Keeps You Full

What it does:
Protein helps repair muscles, keeps your immune system strong, and plays a major role in satiety - helping you feel fuller for longer.

Why it matters in recovery:
Eating enough protein helps stabilise your blood sugar and reduce the intensity of cravings. If you’ve been skipping meals or bingeing on mainly carbs or sweets, your body might be crying out for protein.

How to include it:

  • Add eggs or Greek yoghurt to breakfast

  • Include beans, lentils, tofu, or chicken with lunch and dinner

  • Keep easy snacks on hand, like boiled eggs, roasted chickpeas, or a handful of nuts

Fibre: The Unsung Hero for Blood Sugar & Gut Health

What it does:
Fibre supports digestion, helps keep you regular, and plays a role in keeping your blood sugar steady. That stability matters a lot when you’re trying to reduce binge urges.

Why it matters in recovery:
Low-fibre, highly processed meals might spike your blood sugar and leave you feeling ravenous a couple of hours later. Including enough fibre slows down digestion and helps your body feel calm between meals.

How to include it:

  • Sprinkle chia or flaxseeds on your porridge or smoothie

  • Add veggies or legumes to your lunch

  • Choose whole grains like brown rice, oats, or quinoa (no need to be perfect - variety helps)


Want help finding more balance with food? Join my free masterclass: From Binges to Balance – The 3-Step Plan to End Binges & Eating Chaos


Carbohydrates: Your Brain’s Favourite Fuel

What they do:
Carbs provide your body with energy. Your brain literally runs on glucose - a type of sugar that comes from carbohydrate-rich foods.

Why they matter in recovery:
Carbs are often the first thing people restrict. But when you cut them out or don’t eat enough, your body panics and this can lead to intense cravings and bingeing later in the day.

Eating regular, balanced meals with carbs helps your body trust that more food is coming. That trust is a game-changer in recovery.

How to include them:

  • Add a slice of toast to your eggs

  • Have pasta, potatoes or rice as part of dinner

  • Don’t be afraid of fruit - bananas, berries, mango… they all offer quick, nourishing energy

Fat: The Key to Satisfaction

What it does:
Dietary fat helps you absorb vitamins, supports hormone health, and adds richness and flavour to food, which is important for satisfaction and fullness.

Why it matters in recovery:
Low-fat diets can leave you feeling constantly hungry, leading to overeating later. Fat slows down digestion and makes food more enjoyable, both of which are important for feeling calm around food.

How to include it:

  • Cook with olive oil or drizzle it over roasted veg

  • Include avocado, nuts, or seeds with meals

  • Don’t fear full-fat options - they can actually help you feel more satisfied, not less

You Don’t Need to Earn Your Food

If you’ve been stuck in the binge–restrict cycle, you might think: “I can’t eat that - I haven’t exercised today.” Or: “I’ll have to make up for this tomorrow.”

But that kind of thinking keeps you trapped. Your body deserves nourishment every single day - no matter what you ate yesterday or whether you went for a run.

Want Support With This? If you’re struggling to include all foods without guilt, I’d love to help you figure it out. Book a free call and let’s talk about what recovery could look like for you.

Or if you have any questions, just pop them in the form below and I’ll reply with some strategies you can put into action straight away!

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