Extreme hunger tips in eating disorder recovery

grow with tori
Written By Tori Wilson

A topic that I get asked A LOT about on my Instagram page, @growithtori, is how to deal with extreme hunger in eating disorder recovery. Honestly, I think it’s because it’s a terrifying experience that seems like it will never end. And most people feel ashamed and alone in experiencing this, so I feel like no one talks about it. 

Before diving into tips for managing extreme hunger, I want you to know the extreme hunger WILL END once your body is properly nourished and trusts you to feed it consistently.

I remember experiencing extreme hunger when I first tried to start eating disorder recovery about a year and a half ago. It freaked me out so much because although I was physically full, I couldn’t stop eating. Then I convinced myself that instead of the anorexia, I must have binge eating disorder (BED).

I remember feeling so guilty for eating a lot of food in one sitting (usually at night), and I would force myself to restrict the next day to compensate. Every night I overrate, I would feel horrible about myself and like I was gross for eating so much. Instead of embracing the extreme hunger, I feared it completely and was stuck in a cycle of restricting, binging, and other eating disorder behaviors for another entire year, until committing fully to recovery three months ago.

Here are tips I wish someone had given me when I was experiencing extreme hunger:

  1. Remember that extreme hunger is NORMAL.

    Most people who are recovering from a restrictive eating disorder experience extreme hunger, especially early on in recovery. From my personal experience, multiple DMs, and blogs I’ve read from others, I would estimate that around 70 – 80% of people with restrictive eating disorders experience this. (I wish I could cite a research article here, but I haven’t found any studies that have been done, sigh). But my point – you are not alone! So there is no place for shame here!


  2. Apply science.

    You’ve been restricting for weeks, months, maybe…years?! Think about how calorically deficient your entire body is. It is trying to get out of this massive calorie deficit so that it can function properly again. So of course, it’s going to crave fuel to do so!


  3. Get on a consistent schedule of eating.

    This usually means 3 meals and 3 snacks a day, with the meals containing all 3 macronutrients (carbs, fats, and proteins) and the snacks containing 2 macronutrients (carbs + fats, or carbs + protein, or fats + protein). I highly recommend working with a specialized Eating Disorder Dietician (mine is fantastic and can work with clients virtually!) if you can, as they can create and manage a meal plan specific to your needs.


  4. Slow down the extreme hunger moment.

    If you are extremely hungry after finishing a large meal or snack, take a step away from food for 15 – 20 minutes. With extreme hunger, we can often act on impulse and rush the moment because we want more food and are scared it will be taken away again. Then, we feel guilty because we didn’t “think it through.”

    Taking a step away allows you to think things through. Maybe you tell a friend how you are feeling, write in your eating disorder recovery journal, or go on a walk. If you are still mentally / physically hungry after you step away, honor that. The stepping away isn’t to prevent yourself from eating more. It’s to allow yourself to feel more empowered by your decision to eat more, instead of feeling that you simply rushed the moment and acted completely on emotional impulse.   

  5. Honor your mental hunger.

    Hunger isn’t just physical, it’s mental too. If you are finding yourself constantly thinking about food because you’re mentally hungry, honor that. Your body and mind need to learn that you will feed them consistently and that you trust them!


  6. As hard as it is, speak kindly to yourself.

    There is no reason to feel guilty or gross. This critical language comes from your eating disorder, not you. Remind yourself that this is just part of your journey, and it WILL pass.


  7. Don’t compensate for the food you’ve eaten.

    The eating disorder voice will often make you feel like you’ve eaten “too much.” It will try to tell you that you should compensate for the food by engaging in some sort of eating disorder behavior, but it is WRONG. That eating disorder voice is lying to you to keep you stuck in its cycle. Compensating isn’t normal. It’s disordered. And while it may provide temporary relief that appeases your eating disorder, it will only make you feel less in control.

I hope these tips help as you continue navigating eating disorder recovery.

There is no “fix it” to extreme hunger. It’s a part of eating disorder recovery that is difficult to navigate, but I hope you find comfort in knowing you aren’t alone in experiencing extreme hunger.

If you find yourself really struggling with the idea of extreme hunger, I encourage you to speak to your therapist, dietician, or loved one to ensure you get the extra support you need!


Sending you all my love!

xx tori

Tori Wilson
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