Blog

Stuck in a never-ending cycle of dieting, feeling out of control around food, and shame? You might be caught in the binge-restrict cycle. Learn what the cycle is, the science behind it, and five tips to break free from it.

What is the Binge-Restrict Cycle?

The binge-restrict cycle occurs when a person oscillates between restricting food and binging or overeating food to a point of discomfort. Often folks who have been dieting and restricting their food intake find themselves in this cycle.

We can think of this cycle having four steps:

1. Restricting food

Maybe you’ve been on a diet for a while or maybe you recently started a new diet. You’ve been cutting back on portion sizes and tracking your calories on an app. You’re eating significantly less than you used to and maybe you feel a sense of pride around that (because our culture says you’re morally good for “watching” what you eat).

2. Food preoccupation and cravings

Now you’ve been restricting for some time and you start to notice you can’t stop thinking about food. You’re constantly wondering when your next meal is going to be and you’re ruminating on what you should choose to eat. It’s hard to focus on other things because you’re so preoccupied with thoughts about food. 

You also start to notice intense cravings for food, specifically carbohydrates. It becomes harder and harder to ignore them because the cravings are so loud. 

3. Binge / feel out of control around food

With the cravings being so intense and your body being so deprived of energy, you wind up binging or overeating to the point of physical discomfort. It feels like such a release (and relief!) while you are eating and maybe you experience a bit of a high during.

4. Feel guilty or ashamed 

After you binge, you feel so guilty and ashamed of yourself. You start beating yourself up for not having more “willpower” or “discipline”. You promise yourself you will “get back on track” tomorrow and be really strict with food to make up for it.

What is restriction?

Restriction looks like limiting your food intake in some way. Here are some examples of behaviors that would fall in line with restriction:

counting calories
cutting out food groups
depriving self of favorite foods
watching or limiting portion sizes
skipping meals
mental restriction, aka labeling a certain food as bad and feeling guilty for eating it

What is a binge?

According to the Diagnostic and Statistical Manual of Mental Disorders-5 (aka the DSM-5), which has its own limitations and is not very inclusive, an episode of binge eating is characterized by both of the following:

Eating, in a discrete period of time (e.g., within any 2-hour period), an amount of food that is definitely larger than most people would eat in a similar period of time under similar circumstances

The sense of lack of control over eating during the episode (e.g., a feeling that one cannot stop eating or control what or how much one is eating)

A binge-eating episode is associated with three (or more) of the following:

Eating much more rapidly than normal

Eating until feeling uncomfortably full

Eating large amounts of food when not feeling physically hungry

Eating alone because of being embarrassed by how much one is eating

Feeling disgusted with oneself, depressed, or very guilty after overeating

If you don’t meet the criteria listed above, that doesn’t mean your experience is any less valid or important. If you are overeating and it’s causing you distress, you can still find yourself in this cycle oscillating between restriction and overeating.

The science behind this cycle

Why do you crave carbs so intensely while restricting? You’re not doing anything wrong. It’s not a moral failure. It’s actually a physiological adaptation to starvation.

When you restrict food intake, your body will go through a number of physiological adaptations to help you survive and maintain homeostasis (or balance). These adaptations may include increasing the hunger hormone, ghrelin, lowering your metabolism, and releasing a chemical called neuropeptide Y (NPY).

NPY is secreted by your brain and increases your motivation to eat, delays satiety, and simulates food intake with a preference for carbs. Because NPY delays satiety you may feel like you can eat a lot of carbohydrate foods at once, which can feel like a binge.

But this is not an issue of control. It is an evolutionary survival mechanism. Our bodies are wired to try to survive famines and food shortages. They don’t know the difference between a famine and a diet.

Research has also shown that restricted access to food and even the anticipation of restriction is more likely to lead to binge-like behaviors. One study showed that when restrained eaters were told that they would begin a week-long, low-calorie diet starting immediately after their participation in a cookie taste-rating task, they ate more cookies than the unrestrained eaters and the restrained eaters not asked to diet afterwards.

5 Tips to End the Cycle

1. Make sure you’re eating enough.

It’s rare that binging will occur without any restriction or deprivation; therefore, the antidote to binging is eating enough and nourishing yourself adequately. Make sure you are eating regularly and consistently, ideally every 3-4 hours.

Ensure that your meals and snacks include a source of carbohydrate, protein, and fat. Choose foods that help keep you satiated and satisfied. 

2. Include your favorite foods.

Research shows us that deprivation of certain foods can heighten your pleasure response to them, making you more susceptible to a binge. Even if you are eating adequately, if you are still avoiding certain foods, you are still restricting.

Give yourself permission to include your favorite foods in your day-to-day eating. Incorporating them into your day can help to take them off the forbidden food pedestal and make them feel more neutral. 

3. Honor your body’s cues.

Begin to familiarize yourself with what hunger feels like in your body. Does it show up as growling in your abdomen or fatigue or irritability? There are many ways hunger can show up in your body – to learn more check out my post on Am I Hungry? Signs of Hunger to Watch for.

Honor your hunger cues by feeding your body when it speaks to you. Don’t wait to eat until your diet plan says it’s time or you’re starving. Honor your hunger when you’re noticing gentle hunger signs on the hunger fullness scale.

4. Practice curiosity instead of judgment.

What do binge episodes bring up for you? Often times they are followed by a lot of judgment, shame and guilt. These feelings, although very human, don’t serve you and don’t inspire change.

See if you can practice bringing a spirit of curiosity following a binge. Can you ask yourself how you were feeling physically, emotionally, and energetically before the binge? Was there a trigger? Did you eat enough earlier in the day? Can you get curious about what you may have been needing in that moment before the binge?

5. Identify coping skills to help meet your needs.

Curiosity can help you to identify your needs in the moment. Typically there is a physiological need (more food!) and often times there can be an emotional need too. Ask yourself what is it that I really need at this moment?

Are you seeking relaxation?
Do you need connection?
Do you need soothing or comfort?
Are you looking for spaciousness?
Do you need a sense of pleasure or enjoyment?

If you are able to identify a need, see if there are ways you might be able to meet that need outside of food. 

If you’re seeking relaxation, maybe you take a nap, or lay on the couch and read a book or watch TV.
If you need connection, maybe you call a friend or ask a partner for a hug.
If you need soothing or comfort, maybe you take a warm bath, light some candles, play relaxing music, or try some self-massage.
If you’re looking for spaciousness, maybe you go for a walk by yourself to a quiet spot or you ask your family for some alone time.
If you need a sense of pleasure or enjoyment, maybe you go dancing or go to a concert.

If you are stuck in the binge restrict cycle, you may meet the criteria for Other Specified Feeding and Eating Disorder (OSFED). To learn more about warning signs of an eating disorder and for resources on eating disorders, check out my post 6 Warning Signs of an Eating Disorder.

Even if you don’t meet the criteria for OSFED and you’re struggling with this cycle, you deserve help and support. Our team of non-diet, weight-inclusive dietitians are ready to help you on your journey to food peace and freedom.

For more blog posts like this check out:

What is the hunger fullness scale?

The Science on Dieting and Weight Loss

Am I Eating Enough? 8 Signs You’re Undereating

Am I hungry? Signs of hunger to watch for

The Most Hydrating Foods You Can Eat

Privacy & Cookies Policy

Try these delicious, quick, and easy ultimate breakfast tacos for any time of day. They’re rich in protein, fiber, and healthy fats.

This recipe for the ultimate breakfast tacos includes a flexible template to make your tacos following the Foundational Five formula for a balanced meal.

The foundation of any taco is choosing a great tortilla, whether you’re making them from scratch at home, supporting a local supermercado, or choosing your favorite specialty store-bought tortillas such as grain-free varieties. I’m partial to corn tortillas, but you can choose whatever fits your preference for this recipe.

Ultimate Breakfast Taco Ingredients

Let’s break down the core ingredients needed to make a delicious and nutritionally balanced breakfast taco using the Foundational Five.

For protein, I enjoy scrambled eggs the most. However, you can get creative and choose fish, chicken, tofu, tempeh, or any other quality protein you like.

For fat, avocados are great to use, you may also enjoy ingredients like cheese or sour cream.

For non-starchy carbohydrates (fiber), I enjoy using cilantro microgreens, pickled red onion, lettuce, tomato, jalapeno, sauteed bell peppers, and sliced radish. Have fun with the vegetables you choose to top your tacos with knowing each of them will contribute to boosting the fiber of this meal, which is important for all meals!

For starchy carbohydrates, the tortilla type you choose will provide carbohydrates, additionally, I enjoy and recommend refried or pinto beans for an added fiber boost. 

For the Flavor Factor, try fresh lime juice, salsa, and hot sauce. 

I hesitate to call this a “recipe” because it’s a simple template for building your taco following these guidelines.

You may also enjoy making these Nutrition Stripped recipes you may enjoy when making these ultimate breakfast tacos.

Struggling with acne can feel like a never-ending battle, but what if we told you there’s a time-tested ingredient that could change the game? Enter sulfur – a naturally occurring element that’s been a skin care hero for centuries. From its antibacterial powers to its anti-inflammatory magic, sulfur offers a multitude of benefits for acne-prone skin. Let’s dive into the science behind this potent ingredient and why it deserves a spot in your skin care routine.

Does Sulfur Help Treat Acne?

While you may know sulfur for its distinct scent, it also operates as a topical acne treatment. Like benzoyl peroxide and salicylic acid, sulfur targets oil and dead skin cells by drying out the skin’s surface and absorbing excess sebum, effectively preventing clogged pores. While drying out the skin may sound intensive, sulfur is gentle on the skin, making it a preferred choice for those with sensitive skin.

Additionally, sulfur’s exfoliating properties that remove dead skin cells reduce the likelihood of pore blockages. As Eminence Organics Product Support Representatives explain, “Sulfur has natural antibacterial, anti-inflammatory and exfoliating benefits to reduce the appearance of acne.” However, before you start any new acne treatment, it’s always a good idea to consult with a dermatologist to ensure it’s appropriate for your skin type and condition. With that said, let’s explore in detail how sulfur works to treat acne.

How Sulfur Treats Acne

Sulfur as a Drying & Antibacterial Agent

Sulfur is a gentle yet effective treatment for mild acne. As a drying and antibacterial agent, it removes excess oils and kills bacteria, reducing inflammation and alleviating uncomfortable symptoms. This dual action helps prevent the formation of new acne and stops inflammation before it starts.

Sulfur as a Keratolytic Agent

Sulfur acts as a keratolytic agent, breaking down and exfoliating the outer layer of skin by dissolving dead skin cells. This not only smooths and clears the look of the skin but also enhances the absorption of other skin care products, improving their effectiveness.

With its multiple benefits, let’s delve into how sulfur effectively targets and treats different types of acne. 

Targeting Different Types of Acne with Sulfur

Treating Mild Acne 

As Healthline suggests, whiteheads and blackheads are common, mild forms of acne. They occur when oil and dead skin cells clog pores. Sulfur addresses these issues by reducing sebum and removing dead skin cells. According to Healthline, sulfur is a reliable over-the-counter (OTC) option for these non-inflammatory acne types.

Treating Moderate Acne

Moderate acne includes papules and pustules, which form due to a breakdown in the pore walls. Papules are small and solid, while pustules are larger and filled with pus. Sulfur might not be potent enough to tackle these more stubborn forms of acne. For moderate acne, dermatologists often suggest stronger treatments like benzoyl peroxide.

Treating Severe Acne

Nodules and cysts represent severe acne, developing deep under the skin and often causing significant pain. OTC products, including sulfur, are typically ineffective for these types. The American Academy of Dermatology recommends prescription treatments, such as antibiotics or isotretinoin (Accutane) for severe acne.

Suitability for Different Skin Types

Sulfur is generally safe for a wide range of skin types, including sensitive skin. However, like any active ingredient, it can cause irritation. It’s advisable to start with a once-daily application, gradually increasing to two or three times per day. Be mindful of potential dryness or irritation and adjust usage accordingly.

Are There Potential Side Effects?

As mentioned, sulfur is gentle but it can still cause dryness and irritation. The distinctive sulfur smell is often masked in modern products, but it’s a good idea to test any new skin care products before full use. Conduct a patch test by applying the product to a small area, like the inside of your arm, and waiting for 24 hours. If no adverse reactions occur, it’s likely safe to use on your face.

Recommended Products Containing Sulfur

Sulfur can be found in a variety of skin care products, from spot treatments to masks and cleansers. Our Product Support Representatives recommend the Acne Advanced Clarifying Masque, a two-in-one mask and spot treatment that contains sulfur that has natural exfoliating benefits to reduce the appearance of acne. This unique clay masque utilizes potent anti-acne ingredients to treat active acne and prevent future breakouts. Three types of purifying clay combine to absorb oil and reduce shine, while soothing basil oil helps to eliminate surface-level bacteria. You can also find this product as a part of the Acne Advanced 3-Step Treatment System. 

Please, always perform a patch test before incorporating a new product into your skin care regimen.

Visit your nearest Eminence Organics Spa Partner to determine which products will work for you based on your skin issues and skin type. 

As an esthetician with 35 years of experience with acne, I understand the challenge of finding the right products and ingredients to clear and prevent the appearance of breakouts. After all, from cysts to pustules and papules, breakouts are simply not equal. However, there is one ingredient that is my go-to because it truly works. I’ve seen clients experience incredible results, but I was curious to dive into the science behind the ingredient so I recently tested it in the lab– and I couldn’t believe what I saw! Read on to learn all about my favorite ingredient, Tea Tree Oil.

What Is Tea Tree Oil?

Originating in Australia, but now found in parts of India, New Zealand, and China, tea tree oil has an illustrious, history in medicine and beauty. A result of steam-distilling tea tree leaves, this ingredient is known for its versatility across skincare. In fact, long before we learned how to extract tea tree oil, the aboriginal people of Australia used tea tree leaves to treat bruises, skin infections, wounds, and insect bites.

Much like other plant-based compounds, such as willow bark, chamomile extract, and witch hazel, there are a lot of studies backing tea tree oil as helpful for acne-prone skin. Derived from the Australian plant Melaleuca alternifolia, tea tree oil has three important features that make it beneficial for skin: it is anti-inflammatory, antibacterial, and it can work as a solvent to help break up buildups of dirt, oil, or debris clogging the pores.

How Tea Tree Oil Combats Acne

Antibacterial Properties

Tea tree essential oil is proven to be a powerful antibacterial, anti-fungal, antiviral, and anti-parasitic (this is why it’s such a powerful insect repellent!). These properties are predominantly due to Terpinen-4-ol. This compound is notably excellent at breaking down the protective barrier surrounding bacteria, attributing to their loss of membrane integrity and function and essentially breaking down bacteria’s defense mechanism.

How We Tested Tea Tree Oil’s Acne-Fighting Capabilities

With tea tree oil being the star ingredient in one of our best-selling products, Rapid Response Detox Masque, it only makes sense to officially test the efficacy of its blemish-fighting properties. So, what did this process look like? Buckle up, science nerds!

Testing begins by growing real acne bacteria (C. acnes), the kind that leads to breakouts, in a broth until there are enough bacteria present to conduct a study. Once this is attained, that broth is exposed to Rapid Response Detox Masque. An instant (or near instant) measurement is then taken, which we call t=0, that will determine how quickly the product goes to work. After 7 minutes, or t=7, the amount of bacteria remaining in the broth will be compared to t=0, determining the percentage of acne-causing bacteria controlled.

The efficacy of Rapid Response Detox Masque ultimately comes down to three measurements: the initial amount of bacteria, t=0, and t=7.

The Test Results

The initial amount of bacteria was 2.7 x 10^6. At t=0, we counted 2.6 x10^6, meaning there was a 3.7% reduction in bacteria almost immediately! This may not sound like a lot, but it’s unrealistic to expect total control of acne-causing bacteria immediately and this is a promising start.

After just 7 minutes, or t=7, the final measurement was taken to calculate the amount of acne-causing bacteria left in the petri dish. And the results are in… we counted 3.0 x 10^4, which is a 98.89% reduction. Yes, you read that right. A 98.89% reduction in acne-causing bacteria. Wow, even I was shocked!

The Takeaway

Okay, enough of the technical jargon. The bottom line is this: Rapid Response Detox Masque not only works instantly to control acne-causing bacteria, but it also clears skin by balancing any bad bacteria on the surface in just seven minutes. Formulated with both tea tree and manuka oils, this mask works as a total reset to balance skin and minimize the appearance of active breakouts.

Practical Guide to Using Tea Tree Oil for Acne

Using Tea Tree Oil Directly vs In Products

Now that you’ve seen the results when tea tree oil is used as an ingredient within a formula, let’s dive into what it looks like when using tea tree oil in its pure form.

When it comes to using essential oils, like tea tree oil, eucalyptus oil, lavender oil, etc., you should never apply them directly to skin. Since tea tree oil is an oil-soluble, aromatic fraction from a tea tree leaf, the terpenes within it are extremely strong compounds that can cause sensitization when not diluted. In fact, these oils are actually only efficacious at such a low level already that there would never be a need to put 100% solution on your skin. Tea tree oil will always be better within a product with several other ingredients since essential oils have dermal limits. Remember, more does not always mean better!

If you already have pure tea tree oil on hand and you don’t want it to go to waste, you can always dilute it with a carrier oil, such as jojoba, rosehip, or coconut oil. This will act as a hydrating counter-force to any of its drying effects. I recommend using 99 grams of carrier oil for every 1 gram of tea tree oil.

Application Tips

If it’s your first time experimenting with tea tree oil, it’s essential to perform an at-home patch test to ensure it’s a compatible essential oil for your skin. While generally a harmless ingredient, everybody’s skin is different, so It’s better to be safe than sorry!

If you start to experience any redness, sensitivity, or irritation, it’s important to discontinue use.

For some skin types, such as those with an imbalance of acne-causing bacteria that lead to breakouts, this may be a good option for preventative care. However, I generally advise against putting tea tree oil on anything other than active breakouts, as ingredients like salicylic acid and benzoyl peroxide are usually better at prevention. This is why I generally promote salicylic acid products, like BHA Clarifying Serum, for breakout prevention and Rapid Response Detox Masque for more immediate, active breakouts. However, any of these ingredients would be a better option than using nothing at all.

 How Long Does Tea Tree Oil Take to Work?

While tea tree oil generally goes to work right away, the speed in which you see results will almost always depend on which stage of a blemish’s life cycle you are in. For example, if you are dealing with a lot of active breakouts, then you are already in the midst of a cycle and experiencing congested pores and inflammation. This means that even if you use a tea tree oil product, it still takes time for your skin to turnover and for the inflammation to subside.

Unfortunately, this means you won’t be experiencing any miraculous overnight transformations (dang!), but it does mean that you have instantly moderated acne-causing bacteria on the skin, taking you one step closer to clearer, healthier skin.

Precautions and Side Effects of Using Tea Tree Oil

Believe it or not, many people are buying tea tree oil that isn’t really tea tree oil. Tea tree oil has a unique chemical composition that is primarily composed of terpenes, a compound very specific to this essential oil. There are a few terpenes that are critical for tea tree oil, not only giving it its characteristic medicinal odor but also helping carry out the benefits that tea tree oil can provide in skincare. It’s critical to know where the tea tree oil in your products is sourced from to reap the full benefit of the ingredient.

Hint: Real tea tree oil will have a high Terpinen-4-ol content and low cineol content–or, look for tea tree oil guaranteed to be real Australian tea tree oil!

Tea Tree Oil Alternatives for Skin Health

Maybe you experience allergic reactions or maybe you simply choose to steer clear of tea tree oil, either way, this ingredient may not be everyone’s perfect match. Unfortunately, there are not a lot of great tea tree dupes due to its very specific chemical profile. However, these are a few ingredients that I think can help achieve similar results.

Manuka Oil

From the genus Leptospermum scoparium, manuka Oil also originates from a type of tea tree species. With impressive antimicrobial properties, a high level of terpenes, and a scent that’s often compared to, if not preferred over, traditional tea tree oil, this makes for a worthy alternative.

Fact: Rapid Response Detox Masque also has manuka oil in it, making its formula effective against multiple types of bacteria!

Eucalyptus Oil

Eucalyptus oil has a very similar profile to tea tree oil but contains different ratios of terpenes. Similarly, it also has antibacterial and anti-inflammatory components, making it a good option for acne-prone skin with an imbalance of oil production.

So, Does Tea Tree Oil Help with Acne?

Yes, it sure does. As an acne specialist, I know this ingredient is safe enough to use twice daily if desired but is generally best when used during active breakouts. The study we conducted with a specific product, the Rapid Response Detox Masque, highlights its potential to control acne-causing bacteria in just 7 minutes. When used correctly, tea tree oil can be a valuable addition to your skincare routine. I really urge you to try it to see if you can achieve healthier, clearer-looking skin. I know this post was a lot of information but I truly hope you found it helpful.