Is this normal? Carb binge when sick.

[Adi80adi]

Hello everyone. I normally follow a 40/35/25 ratio for my carbs, fat, and protein. However I have been sick with the flu and a sinus infection for more than two weeks and have really struggled with my diet and exercise. Yesterday I had a sudden craving for crackers and ate an entire box of nut thins and an entire box of saltines, putting me 900 calories over for the day and skewing my macros. To top it all off, I literally only left my bed a few times. I am feeling really ashamed that I let myself go like that, and I was wondering if anyone has any advice for how to prevent this in the future. I don't want to get in the habit of binging just because I am sick. It also creates a vicious cycle where because I'm not eating right I have no energy to workout, so I'm risking weight gain on all fronts. Thanks for any and all help.

[Dominique]

Binging happens to almost everyone, so in that way it’s "normal". What is done is done, just get back on track. One day of binging won’t ruin your entire diet. 900 unplanned calories isn’t the end of the world: it may prevent progress during this particular week, but that’s it. As to your macros being "skewed", it only plays a very small role. 

Have you thought of joining one of the weekly weigh-ins topics in the Weight Management discussion forum? They’re great for accountability and peer support.

[Adi80adi]

Thank you; I think I will check out those weekly forums. I feel like I need to have some strategies for coping when I get cravings like that.

[ThatGreen]

I find the best way to avoid eating things I should avoid/limit, is not to have them around at all unless I plan to eat them asap. Then again, I live alone so I only have myself and my "trigger foods" to worry about.

The other helpful tip would be to keep plenty of good stuff around like fruits, veggies, nuts or another prefered snack.

I often do something similar to meal prep, so when the day comes where I'm sick, busy or just plain lazy, I will usually have something in my freezer (usually some form of already cooked and seasoned meat in my prefered portion size) that makes for a good meal along with a simple thing or two from the fridge. I only have to thaw and heat it so it's minimal work.

Hope you're feeling better soon

[LilLash]

When I'm feeling unwell, I binge, too. You feel awful, your brain wants to endorphins and what not that eating carbs and comfort foods will give you. The only time I don't want to binge when I'm not feeling well is if I'm feeling nauseated.

So, what I do to avoid this is to have a couple of key healthy pick me ups easy to make that help me feel better:

Miso soup

Bananas and peanut or almond butter

Spicy coconut soup (the spice helps clear out your sinuses, too, so bonus)

Chunky beef and veggie stew

Also, if I don't have really bad chest congestion, I will try to make myself go for a half hour walk. It give you the same endorphin burst, and it helps me fall asleep afterward (and napping is very good for you if you're sick).

[A_Lurker]

I've often had people suggest that you eat at maintenance levels when you're unwell.  You need your body to recover, and depriving it of food may slow that down.  We all have the things we crave when we're unwell.  It makes zero sense, but when I'm not well it's canned peaches and lemonade.

[Adi80adi]

I appreciate the suggestion to keep healthy options on hand. I think part of the problem was that I didn't have anything at home that sounded good, so I went out and bought crackers. I think if I had a stock of healthy options for when I get sick, I'll be less likely to buy and eat on impulse.