I have an awful time binging and if I am "loose" with my meal plan, I tend to binge binge binge. I just binged on massive amounts of bacon, eggs, butter and spinach. I can binge on ANYTHING if I give myself any leeway. I don't have "intuitive" eating right now. Eating lots of protein and fats or a moderate carb intake STILL leads to binging. I can eat 2000 a day with most of it being fats and proteins and still binge at 11 p.m. I binge out of habit, not from "deficiencies"...I am highly sugar sensitive and fruit often leads to me binging, as well as small amounts of other carbs. I do best on low carb but if if I eat an apple...it often leads to me shooting right for crackers, chips, etc.
I am wondering if a more controlled meal plan will be helpful for me.
I easily meet my protein needs through this and think that I'll get my good share of fats.
So basically, my shopping list will look like this:
Coffee Pastured Eggs Coconut oil Coconut milk Rotating vegetables
Rotating fruit (blueberries, banana, grapefruit) Rotating seafood (shrimp, salmon, sardines)
Thoughts on pre-planning and limited food lists? Otherwise, I go into the dangerous territory of "everything in moderation" and then I literally eat EVERYTHING in "moderation"
I know I'll get prompts to eat red meat, and IF I find a well-priced grass-fed source around here, I MIGHT do that twice a week instead of seafood for dinner.
That sounds like very little food to me. I'd be raiding the pantry late at night too. What do you consider a binge? I'm worried about your fruit content here. Later when your blood sugar and gut biota are in a better place add it back in and see, but for now, I see you setting yourself up for failure essentially fasting until lunch, and then just having protein powder and fruit. Those both sound like snacks, not meals.
I know you say you binge out of habit, not deficiencies, but just because you put something in your mouth doesn't mean your body is able to break down and use it in a meaningful way, malabsorption is a much bigger problem than we often realize. If you are coming off of the average American diet, it can take months or years to heal your gut lining and fully absorb your nutrients.
As you suspected I am here to tell you to eat some red meat, or at least dark meat poultry in addition to your fish. I made huge strides in my health eating CAFO meat, and switched to grassfed later as I became aware of it and found a good source. If you are going to eat just fish, make sure that you do eat enough of it, no 2 oz. servings if you are only eating that and protein shakes. If there are any Halal butcher shops near you, goat and lamb can often be sourced at a reasonable price if mail order grassfed beef is out of your budget.
The only thing that keeps me from mindlessly munching late in the day is to have a big steak or 1/2 lb. of ground beef or lamb for breakfast. No amount of bacon, eggs, and veggies even comes close to that feeling of fullness and wellness. It sets the tone of satiety for the rest of the day, if I wait too long between my coffee with coconut oil and eating real food, I get a slight uneasy feeling and start to crave fast energy like fruit, chocolate, more coffee, or even worse my nemesis: croissants. Maybe you really can binge on anything, but I dare you to eat a super restricted diet of 2-3 steaks (grassfed or not, lean plus a side of fat like butter if it is CAFO) a day, and all the kale you want for a week, and 1-2 servings of liver with onions during that time and see if you still feel like binging.
It sounds like the way small amounts of sweet stuff set you off candida could be an issue. (I know it is a tired concept at this point, and everyone blames everything on candida, but that doesn't mean it isn't important and doesn't cause problems). Maybe you've already explored this avenue, but I would try 1-3 months of heavy-duty probiotics (Theramedix DGX, PRX, and CDX stopped my cravings, they are spendy but it was worth getting my mind back, it is so much quieter without that little voice constantly asking for food).
I think we think we are more in control than we are sometimes. Desire to binge isn't a character flaw, and therefore easily overridden by self-control, there is something deep inside you that isn't being fed. Sure for some that is based in something emotional or boredom and filling that time with a hobby, love, or exercise can help, but I do believe much of it resides in having bodies that were malnourished long-term and tiny voices of bacteria that may be overpopulated and pulling your mental puppet strings seeking sugars, or our own cells begging for more of the right kind of fuel to rebuild a better body.
There's nothing wrong with a limited food list, as long as you don't start "compensating" by ordering takeout. Remember all those studies on indigenous peoples who live on limited diets like fish and coconut milk (or whatever the native diet is), with only a few "extras" throughout the year? And scientists are always "shocked" that these people are healthy.
Know that with meal planning, some people do well with very detailed plans, and some do better with more flexible ones. I understand that "flexible" can sometimes be a dangerous trap in your case. Still, try to get it as strict as you need, but flexible enough that you don't feel confined. If you have limited options in the house, a meal plan that says "Salmon X nights/week, shrimp Y nights/week" might be enough.
Also, I would suggest watching those B vitamins. (I'm not sure how the native peoples in the earlier example get around that one.) Several of the B vitamins are essential for mood, and red meats and grains are two of the main sources. If you're avoiding CAFO, you might look into some supplements.