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The Binge Code: 7 Unconventional Keys to End Binge Eating & Lose Excess Weight
"A LANDMARK GUIDE FOR REGAINING AND MAINTAINING HEALTH"
In THE BINGE CODE, UK Nutritional Therapist and best-selling author of THE BULIMIA HELP METHOD Alison Kerr will show you how to end your struggle with binge eating, food cravings, yo yo diets and shed excess weight - and never put it back on!
"You're not crazy, weak, or lacking willpower. And it's not your fault! The Binge Code digs into the science to show you what's keeping you out of control around food and provides an effective, easy-to-follow action plan to stop over eating and help you look, feel, and live your best."
Cameron Heathers, bestselling author and Life30 co-founder
"The Binge Code is a scientifically sound and easy-to-understand road map to optimal health. I highly recommend this groundbreaking program"
Dr Robert Leslie, Founder of Wellbeing
THERE'S A NEW WAY TO END BINGE EATING AND FEW OF US HAVE EVER HEARD OF IT.
Do you feel trapped in a continual cycle of over eating, food cravings and food obsession?
Do you struggle to control your weight with diet after diet?
Does one donut frequently turn into a full blown binge?
If so, you may be stuck in "The Binge Trap". Your body, mind and emotions have become trapped in a continual cycle of bingeing on food. Until you break free, the desire to binge will always remain. It never goes away.
The Binge Code is a bold new book based on hard science and over 10 years of helping people end their binge eating issues and lose excess weight.
In this book, Alison Kerr shows you exactly, step by step, how to unlock your mind, body and emotions from "The Binge Trap". Using her breakthrough approach you can overcome compulsive eating, food cravings, weight fluctuations and learn to live life to the fullest.
Freedom from food issues - and a happier, more fulfilling life - is within reach. You just need to follow The Code.
WHO IS THIS BOOK FOR?
This book is for anyone who ever feels powerless or out of control around food.
Especially if you:
- Regularly binge on food
- Eat when feeling emotional or stressed (emotional overeating)
- Constantly hop on and off diets
- Ever feel guilty or ashamed at what you've eaten
- Have been diagnosed with BED (binge eating disorder) or bulimia
- Are holding on to excess weight
- Regularly fast or work out to compensate for bouts of overeating.
IMPORTANT: THIS IS MUCH MORE THAN JUST A BOOK
This book also comes with a five audios for quick relief of binge cravings. You can apply these tools in situations that you may find triggering. Help is now with you wherever you go!
Join the community: Also included is an active support community top help support your journey.
This blend of information, technology and community support gets results.
186 pages, Paperback
First published July 6, 2017
1470 people are currently reading
857 people want to read
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Displaying 1 - 30 of 87 reviews
May 22, 2019
Kerr is a self-admitted recovering binger who now uses her personal experience with emotional eating to coach others who are also struggling with the same disorder.
Binging, just one form of emotional eating, is the term used to describe the compulsive consumption of large quantities of food in response to some emotional cue, and while not all "emotional" eating would be considered disordered eating, the repeated and out-of-control nature of binging certainly qualifies as unhealthy and beyond the norm. It is also probably more common than we realize.
Kerr's advice is pretty spot on and mostly centers around "mindful" eating. The goal is to get people to recognize and understand the emotional and sometimes physiological triggers behind a binge. Techniques as simple as waiting several minutes before giving into a craving can create space between an emotion, an impulse, and an action and time to distinguish between true hunger and an emotionally driven impulse.
I read this book because some of my clients suffer from disordered eating, binge eating being an extreme. They often report eating in response to emotional cues and claim that they don't know what it feels like to be hungry. For some reason food has become their drug of choice, a way to self-medicate and numb emotional pain, even if only for a minute.
Unfortunately, as Kerr points out, abuse of food can be just as harmful (and maybe just as hard to kick) as abuse of drugs or alcohol.
Clearly, those who suffer from destructive emotional eating patterns like repeated binging have a problem with food that goes beyond food, hunger, and weight and thus can not be adequately addressed by dieting. In fact, the cycle of chronic/yo-yo dieting can actually make things worse. Interestingly, the weakest part of the book is when Kerr makes dietary recommendations. She advises that binge eaters should focus on eating six meals a day, 3 meals and 3 snacks. The main issue I have with this is the whole point of mindful eating is to start to pay attention to your body and signals of hunger and satiation while also identifying eating that is emotionally driven. I'm sure this way of eating worked for her, but I'm not sure it will work for everyone. And that's kind of the point.
For what this is, it's a decent read. Much of what Kerr says squares with what I have seen and experienced over the years. I think Kerr hits the nail on the head with not only describing the forces behind emotional eating, but also in the strategies she offers to free oneself from the destructive cycle of binge eating.
Binging, just one form of emotional eating, is the term used to describe the compulsive consumption of large quantities of food in response to some emotional cue, and while not all "emotional" eating would be considered disordered eating, the repeated and out-of-control nature of binging certainly qualifies as unhealthy and beyond the norm. It is also probably more common than we realize.
Kerr's advice is pretty spot on and mostly centers around "mindful" eating. The goal is to get people to recognize and understand the emotional and sometimes physiological triggers behind a binge. Techniques as simple as waiting several minutes before giving into a craving can create space between an emotion, an impulse, and an action and time to distinguish between true hunger and an emotionally driven impulse.
I read this book because some of my clients suffer from disordered eating, binge eating being an extreme. They often report eating in response to emotional cues and claim that they don't know what it feels like to be hungry. For some reason food has become their drug of choice, a way to self-medicate and numb emotional pain, even if only for a minute.
Unfortunately, as Kerr points out, abuse of food can be just as harmful (and maybe just as hard to kick) as abuse of drugs or alcohol.
Clearly, those who suffer from destructive emotional eating patterns like repeated binging have a problem with food that goes beyond food, hunger, and weight and thus can not be adequately addressed by dieting. In fact, the cycle of chronic/yo-yo dieting can actually make things worse. Interestingly, the weakest part of the book is when Kerr makes dietary recommendations. She advises that binge eaters should focus on eating six meals a day, 3 meals and 3 snacks. The main issue I have with this is the whole point of mindful eating is to start to pay attention to your body and signals of hunger and satiation while also identifying eating that is emotionally driven. I'm sure this way of eating worked for her, but I'm not sure it will work for everyone. And that's kind of the point.
For what this is, it's a decent read. Much of what Kerr says squares with what I have seen and experienced over the years. I think Kerr hits the nail on the head with not only describing the forces behind emotional eating, but also in the strategies she offers to free oneself from the destructive cycle of binge eating.
June 29, 2018
Has already helped
I read this book in a day a few weeks ago and my relationship with food since then has been radically different. Before I was controlled by every craving and gave in over and over, but approaching food in this way, mindfully, thoughtfully, feeling the emotions that arise, food is no longer in control. I have started doing other hobbies that I didn’t do before because food was taking all my energy and thoughts. I am so grateful for this book.
I read this book in a day a few weeks ago and my relationship with food since then has been radically different. Before I was controlled by every craving and gave in over and over, but approaching food in this way, mindfully, thoughtfully, feeling the emotions that arise, food is no longer in control. I have started doing other hobbies that I didn’t do before because food was taking all my energy and thoughts. I am so grateful for this book.
November 8, 2017
To stop the binges, I HAVE to eat, I have to nourish my body, every day, more or less three times each day. I even have to eat some starchy carbs, every day. This is the most important health lesson I've learned this year.
I put on 15lbs when I stopped dieting, but I've lost 6 since restoring balance and beginning to trust myself to feed myself well. It's taken 8 months for the trend to reverse and to figure out how much is enough/too much/too little, but I never thought I could trust myself to figure out how to eat without being on a Diet(tm) and using a calorie tracker. Now, meals are pretty effortless, I don't think about food all day and I'm not afraid of eating (not even after dinner).
I put on 15lbs when I stopped dieting, but I've lost 6 since restoring balance and beginning to trust myself to feed myself well. It's taken 8 months for the trend to reverse and to figure out how much is enough/too much/too little, but I never thought I could trust myself to figure out how to eat without being on a Diet(tm) and using a calorie tracker. Now, meals are pretty effortless, I don't think about food all day and I'm not afraid of eating (not even after dinner).
February 4, 2024
If you're struggling with binge eating disorder, and it's the first time you read a book about how to overcome it, you may find very useful tip in this book. But if you've already read some things about BED, you'll probably already have heard about some of the tips and "keys" given here.
Also, a lot of the main tips given in this book felt like they were repeated over and over again, and some of the parts fet a little long because of that. It's not hard to read or get through, but just expect to have a few things repeated.
However, what I really appreciated about this book is how positive it is. It's mostly about making you feel better and not guilty for bingeing, and some things said in here are definitely much needed!
Also, a lot of the main tips given in this book felt like they were repeated over and over again, and some of the parts fet a little long because of that. It's not hard to read or get through, but just expect to have a few things repeated.
However, what I really appreciated about this book is how positive it is. It's mostly about making you feel better and not guilty for bingeing, and some things said in here are definitely much needed!
July 30, 2020
There are some good ideas in this book, but I wouldn't recommend it to everyone. Based on the reviews it seems evident that the "Binge Code" method is generally helpful to people, and while I found the sections in the first half of the book detailing "quick fix" methods to avoid binges and the 7 traps we fall into that lead to binge eating, the latter half of the book really lets it down.
The first section, "ZEN10 your binge urges" is not particularly substantial but is nevertheless helpful, detailing numerous methods one can employ in a pinch when trying to suppress binge urges. There's not much to say about this section other than that - it's a helpful reference guide for binge band-aids.
The second section has a lot more meat to it, introducing the reasons behind why people binge, what triggers binges, human relationships with food and other such ideas. Seven different "traps" are exemplified, each with its own rationale and details on how to how to escape the trap (referred to as "keys" by the author). This is where the book shines, as it offers an easily digestible and rational approach to reducing binge urges in the long term, which is exactly what the book is for.
Starting from the "BioBalancing" chapter the grammar takes a tumble, and the citations and acute observations common throughout the first half of the book seem to peel away. The author makes sure to include a trademark™ after near every mention of "BioBalancing" (though a cursory Google search seems to suggest this particular phrase is used for all sorts of applications and isn't generally related to the book or author) to the point it really feels as though we are punters to the author's sales pitch. The "BioBalancing" method itself appears to be a composite mixture of common sense and complete hocum that is packaged as a product being marketed to the reader, which does a good job of undermining the ideas laid out in the first two sections of the book.
The author has a tendency to speak with an absolute tone, there's a lot of "this method WILL help" and "eat 3 meals a day or you WILL binge" kind of language which, when coupled with other somewhat controversial ideas in the book (fasting and diets are ultimately not effective; refined and processed carbs like pasta are as nutritionally valuable as wholegrain carbs like oats) makes the general penmanship feel a little disingenuous.
I think it probably depends on what you're looking to get out of this book. Maybe I'm not the target audience, as I'm a young man of a healthy weight looking for a way to control my binge eating to save money more than anything, though I found I could relate to most of the "traps" regardless. It has helped me to better understand my relationship with food, and has changed the way I approach the pantry and the fridge, but I just can't buy into the whole proper noun-ness of it all ("Binge Code", "Zen10", "BioBalancing™").
The first section, "ZEN10 your binge urges" is not particularly substantial but is nevertheless helpful, detailing numerous methods one can employ in a pinch when trying to suppress binge urges. There's not much to say about this section other than that - it's a helpful reference guide for binge band-aids.
The second section has a lot more meat to it, introducing the reasons behind why people binge, what triggers binges, human relationships with food and other such ideas. Seven different "traps" are exemplified, each with its own rationale and details on how to how to escape the trap (referred to as "keys" by the author). This is where the book shines, as it offers an easily digestible and rational approach to reducing binge urges in the long term, which is exactly what the book is for.
Starting from the "BioBalancing" chapter the grammar takes a tumble, and the citations and acute observations common throughout the first half of the book seem to peel away. The author makes sure to include a trademark™ after near every mention of "BioBalancing" (though a cursory Google search seems to suggest this particular phrase is used for all sorts of applications and isn't generally related to the book or author) to the point it really feels as though we are punters to the author's sales pitch. The "BioBalancing" method itself appears to be a composite mixture of common sense and complete hocum that is packaged as a product being marketed to the reader, which does a good job of undermining the ideas laid out in the first two sections of the book.
The author has a tendency to speak with an absolute tone, there's a lot of "this method WILL help" and "eat 3 meals a day or you WILL binge" kind of language which, when coupled with other somewhat controversial ideas in the book (fasting and diets are ultimately not effective; refined and processed carbs like pasta are as nutritionally valuable as wholegrain carbs like oats) makes the general penmanship feel a little disingenuous.
I think it probably depends on what you're looking to get out of this book. Maybe I'm not the target audience, as I'm a young man of a healthy weight looking for a way to control my binge eating to save money more than anything, though I found I could relate to most of the "traps" regardless. It has helped me to better understand my relationship with food, and has changed the way I approach the pantry and the fridge, but I just can't buy into the whole proper noun-ness of it all ("Binge Code", "Zen10", "BioBalancing™").
November 2, 2017
It was alright
It felt repetitive. I wish it addressed boredom eating a bit more. Some good pointers though. Will try out a few techniques.
It felt repetitive. I wish it addressed boredom eating a bit more. Some good pointers though. Will try out a few techniques.
March 6, 2025
This book just made me angry.
The worst book I've read in a very long time.
So the first advice is to basically wait 10 minutes til the craving goes away
and the second solution is to eat 6 meals a day so you have to eat at least every 3 hours.
First of all if you are constantly grazing your insulin is constantly spiked which means you are hungry all the time.
Also how is anyone with a job capable of eating all day long? Plus you have to buy all that food and prepare 6 meals a day.
So you are trying to help someone with an eating disorder by making them constantly eat and think about food?
Listen I am happy if this book helped anyone but from a scientific standpoint I call BS on it.
Anecdotal "evidence" is not evidence!
The worst book I've read in a very long time.
So the first advice is to basically wait 10 minutes til the craving goes away
and the second solution is to eat 6 meals a day so you have to eat at least every 3 hours.
First of all if you are constantly grazing your insulin is constantly spiked which means you are hungry all the time.
Also how is anyone with a job capable of eating all day long? Plus you have to buy all that food and prepare 6 meals a day.
So you are trying to help someone with an eating disorder by making them constantly eat and think about food?
Listen I am happy if this book helped anyone but from a scientific standpoint I call BS on it.
Anecdotal "evidence" is not evidence!
May 18, 2020
The main message from this book was "You are not alone". I felt like the author knew exactly what I was going through and had lots of helpful advice on how to combat it. The biggest one for me was avoidance of habitual snacking in front of the TV, and trying to eat mindfully rather than whilst doing something else. Definitely a worthwhile read if you struggle with unhealthy snacking/eating habits.
August 12, 2019
Great practical advice
I’ve read many books on dieting and overeating. This is one of the best I’ve read, providing practical and realistic solutions based in sound science.
I’ve read many books on dieting and overeating. This is one of the best I’ve read, providing practical and realistic solutions based in sound science.
December 11, 2019
Good advice. "Sometimes" foods instead of "never" foods. Create a mental barrier between yourself and the food.
June 22, 2021
Pretty interesting concepts but hard to follow. Its targeted for ladies mainly but guys can follow it as well! But has some solid ideas. I tried following it but wasn't convincing enough!
September 7, 2020
The kick start I needed
This is a brilliant, non judgemental, non dictatorship, non empty promises book.
Full of real, helpful information for those of us trapped within ourselves, yet reaching out for help. I'm not sure how I came across it, but I'm so glad I did.... I hope the review gives some hope and good luck on your journey!
This is a brilliant, non judgemental, non dictatorship, non empty promises book.
Full of real, helpful information for those of us trapped within ourselves, yet reaching out for help. I'm not sure how I came across it, but I'm so glad I did.... I hope the review gives some hope and good luck on your journey!
August 28, 2020
Wonderful book!
Ali truly understands the nightmare of binge eating. The program is thoughtful, intuitive, and proven to work effectively. I especially like the “extras” that come with the book: helpful charts, guides, and meditations.
Ali truly understands the nightmare of binge eating. The program is thoughtful, intuitive, and proven to work effectively. I especially like the “extras” that come with the book: helpful charts, guides, and meditations.
May 18, 2020
Great way to give up dieting and learn to eat healthy without starving yourself
I like the way the author explained how to avoid binging, learning to eat multiple times during the day to avoid hunger, and how our bodies are affected by the food choices we make.
My one complaint is the meal and snack foods program, suggested by the authors, are very ambiguous to me. Most of the power bars I see are full of sugar and other junk. The meals have some food and spices that either, I have never heard of, or that I don't care for.
It would be helpful to have a chart listing protein, carbohydrates, and fat foods.
I wish the authors could have made an easier book to read that summarizes their 7 part plan.
I like the way the author explained how to avoid binging, learning to eat multiple times during the day to avoid hunger, and how our bodies are affected by the food choices we make.
My one complaint is the meal and snack foods program, suggested by the authors, are very ambiguous to me. Most of the power bars I see are full of sugar and other junk. The meals have some food and spices that either, I have never heard of, or that I don't care for.
It would be helpful to have a chart listing protein, carbohydrates, and fat foods.
I wish the authors could have made an easier book to read that summarizes their 7 part plan.
May 1, 2019
Excellent Book!
I have read many books on binge eating and I personally find this one to be the best I have read. The book sets out specific strategies to overcome binge eating. It has been written with true insight as to how bingeing happens and how much guilt and pain is the result. I believe it offers true hope for anyone suffering from this problem. I highly recommend it.
I have read many books on binge eating and I personally find this one to be the best I have read. The book sets out specific strategies to overcome binge eating. It has been written with true insight as to how bingeing happens and how much guilt and pain is the result. I believe it offers true hope for anyone suffering from this problem. I highly recommend it.
May 17, 2020
Highly Recommended
I've tried to learn how to control and conquer my binge eating for 8 years now. Wow, that's crazy to think about. I frequently found myself binging literally all night long; shoving my face for endless hours, thinking my stomach would surely explode. After reading this book, I feel confident that I can not only control my eating habits, but better manage my anxiety. Do yourself a favor, and read it. I wish you success!
I've tried to learn how to control and conquer my binge eating for 8 years now. Wow, that's crazy to think about. I frequently found myself binging literally all night long; shoving my face for endless hours, thinking my stomach would surely explode. After reading this book, I feel confident that I can not only control my eating habits, but better manage my anxiety. Do yourself a favor, and read it. I wish you success!
June 19, 2019
This is a really good read, even if you are not a binge eater, per se, but rather, someone who either overeats past the point of saiety or eats when not hungry.
Note: this is a self-published book, so be prepared for LOTS of errors. If you can keep the editor hat off, (tough for some of us I know) then you will enjoy it for all the wise thoughts it contains.
Note: this is a self-published book, so be prepared for LOTS of errors. If you can keep the editor hat off, (tough for some of us I know) then you will enjoy it for all the wise thoughts it contains.
December 24, 2017
Amazing, effective program.
A very simple, easy-to-follow, but highly effective program. I loved the detailed explanations, but the summaries at the end made everything really easy to understand and remember. Great book and great program.
A very simple, easy-to-follow, but highly effective program. I loved the detailed explanations, but the summaries at the end made everything really easy to understand and remember. Great book and great program.
April 6, 2018
Must read
This book was so helpful in understanding my binge triggers and offered concrete tools for helping me overcome this self defeating behavior. I like that it is easy to read and implement...nothing too complicated.
This book was so helpful in understanding my binge triggers and offered concrete tools for helping me overcome this self defeating behavior. I like that it is easy to read and implement...nothing too complicated.
November 20, 2018
Helpful tips to fight both binge eating and emotional eating. The author has identified 7 common binge traps and most of them made sense. The reason I have deducted one star is because the nutrition advice was a little outdated. But the basics were still correct.
Give this one a read.
Give this one a read.
November 30, 2018
Great read. Practical information.
The Binge Code provides practical information and the steps to follow to end the struggle of binge eating for good. Much of the information is in the realm of cognitive behavioral therapy. I highly recommend.
The Binge Code provides practical information and the steps to follow to end the struggle of binge eating for good. Much of the information is in the realm of cognitive behavioral therapy. I highly recommend.
February 3, 2020
Amazing book
Anyone who has ever experienced a binge should read this book! I would definitely recommend it! It is full of useful yet easy to use information, also eye opening facts. Loved every bit of it.
Anyone who has ever experienced a binge should read this book! I would definitely recommend it! It is full of useful yet easy to use information, also eye opening facts. Loved every bit of it.
April 6, 2020
Perfect book to tackle binge eating
Simple and easy to understand real steps you can take to stop binging. On top of that, there are some general life lessons that can be taken from here especially regarding emotions and well being.
Simple and easy to understand real steps you can take to stop binging. On top of that, there are some general life lessons that can be taken from here especially regarding emotions and well being.
May 8, 2020
Accessible and makes sense?!!!
The Binge Code. Offers logical advice based on scientific research and common sense. The structure is a great format to hang your journey on. Like the conversational style. Thanks
The Binge Code. Offers logical advice based on scientific research and common sense. The structure is a great format to hang your journey on. Like the conversational style. Thanks
September 10, 2017
Helpful and informative.
January 1, 2019
Sounds like it’s not easy and requires a desire to really put in the work. The plan sounds solid.
August 26, 2018
Listened to the audio version on my audible app. I thought it was great with some great ideas. I will be doing the zen 10 for sure!
April 4, 2019
This book was really well-written and helpful. Would recommend to anyone who struggles to have a healthy relationship with food (not just binge eaters).
April 24, 2019
Hmmmmmm
Uncommonly well there's some different ideas here. Not my cup of tea and hard going at times more like a reference book
Uncommonly well there's some different ideas here. Not my cup of tea and hard going at times more like a reference book
April 28, 2019
Mostly common sense advice, but at least it wasn't overly patronising as some of these books can be.
Displaying 1 - 30 of 87 reviews