I’m not sure about your eating habits are when you’re doing CICO, but for me I literally didn’t change my diet that much. I just ate less of it. I’ve have tried and failed so many times at trying to lose weight because I was essentially forcing myself to eat foods I would never actually want to eat (vegetables, salads, sweet potatoes, Greek yogurt etc). This discouraged me because I found no pleasure in eating those foods. Eating should be pleasurable, it shouldn’t be a chore.

So instead I stuck with the foods I like, even if they weren’t healthy. I found that I could still eat pizza for dinner, just less slices of it. I could still eat chocolate, but maybe go for a low calorie bar instead. I could still have ice cream but instead make it Halo Top. I try to eat some fruits when I can but I don’t force myself to. I still managed to lose weight when I was eating ultra healthy. I genuinely wished someone told me years ago that I didn’t have to eat like an athlete. That’s just not me. I’ve never liked healthy foods and I probably never will. It’s all about portion control. Stay within your calorie goal and you’ll get there.

As for the binge eating, that’s a complicated issue because binge eating disorders are a real thing. Sometimes you’ll relapse (I did), and it can be hard to get back into it. All I can say it to just take your time, go easy on yourself and come back to CICO when you feel ready to. It’s a long journey but it’s all about trying to manage with the ups and downs