Eating Disorder recovery blog - Anti Diet Culture, Pro Fat Liobe

[nodietedrecovery]

Introduction

Hi all,

You can call me carp.

This blog is a companion to the edpeersupport community. The intention is for folks to be able to ask questions and support each other. This is not medical advice. I'm not a doctor or nutritionist, and I doubt we'll have any doctors or nutritionists to give advice. This blog is for sharing posts about ED recovery, anti-diet culture information, and fat liberation information.

About me and my framework for ED recovery

I have struggled with what doctors would call BED as long as I can remember. I started my ED recovery about 12 years ago, and am doing really well. The struggle is never 100% over, though, and the urge to restrict is sometimes really strong still, but for the most part, I am eating well and my anxiety around food is much reduced.

I owe my recovery to the tumblr @heavyweightheart. She's not posting anymore, but if you have time, go read through her posts. She is also an ED survivor and was studying to be a medical health professional. Unfortunately she hasn't posted in a couple of years. She was a lot more educated than me, and better at finding resources. But I am using her as my compass for how I talk to other folks about EDs now.

I also owe a lot to the fat liberation community. Even if you are not fat, anyone struggling with an ED will benefit from learning about fat liberation and supporting your fat siblings. Anti-fatness is not the sole cause of EDs, but it's definitely a driving force in diet culture and disordered eating. Unlearning your fatphobia can absolutely help you on the path to taking care of yourself. Plus, you need to be prepared for the fact that recovering from an ED means you're going to gain weight. Some people will get fat in recovery. That's good! That means you're healing from the constant restriction. We all need to understand that being fat is a desirable outcome (though not the only outcome, you don't have to get fat to recover).

This blog may be useful to you if:

You struggle with disordered eating

You feel out of control around food

You're constantly hungry

You feel like you have a sugar addiction

You feel the need to cut out groups of food, such as, but not limited to: carbs, desserts, fruit, fats, processed foods

You have anxiety around eating in front of other people or ordering at restaurants

You hide food

You feel there is a very limited number of foods that are safe to eat

You binge eat

You diet

You count calories (though, some may need to count calories in recovery in order to ensure they're eating enough)

You feel compelled to exercise, even if you don't enjoy the exercise, or the exercising regularly causes injury

You can't tell when you have hunger signals

You skip meals

You don't allow yourself to eat something unless you've "earned" it

You have a loved one who struggles with disordered eating and you want to be supportive

PS: this blog welcomes all genders and is queer inclusive. It will also be anti-racist and anti-colonialist.

Helpful posts

Eating is scary, you have to eat anyway

The "rules" for people with eating disorders.

Why is this blog called "no diet" ED recovery?

Why I share posts from nutritionists and ED professionals on other platforms.

Reframing the language you use about food (de-stigmatizing food) and Why we don't label foods as healthy or unhealthy

How to recognize hunger queues (and what to do when you can't)

Useful tags:

ARFID (avoidant/restrictive food intake disorder), Art, BED (binge eating disorder), ED recovery, Exercise, Fat lib, HAES (health at every size) Intuitive Eating, Refeeding

[fitnessadvicethatfitsinyourlife]

Hello. Today I'm angry about thigh gaps. When I was growing up, having thighs so thin that there was a noticeable gap between them when standing up was actively encouraged.

And did you know? The strength of your thigh muscles is correlated with better longevity. And conversely, small thighs correlate with mortality

This is one of the many reasons that I call fatphobia a death cult. Thinness is not a virtue. Thinness is not an indication of health.

And in so many cases, the unilateral pursuit of thinness leads to worse health outcomes.

[fitnessadvicethatfitsinyourlife]

I really recommend reading those studies I linked. At least the abstract and the full conclusions. But I'm just going to drop this bit from the last article I linked here:

So yeah. Train your thighs. Be big. Take up space. You will probably literally live longer.

[nodietedrecovery]

[Image id: An instragram post from @merritelizabeth. A photo of a woman in a garden thas the text, "This is for you if….You're trying to challenge fear foods, but you keep backing out last minute."

end id]

The post continues:

Here's What's Happening (according to neuroscience)

Your brain is trying to protect you. As the fear food gets closer, your brain's threat detection system becomes more active. It interprets the food as danger, even though it's safe.

The urge to cancel, delay, or choose a "safer" option is a learned fear response.

How to Prepare Better Don't wait until you're panicking to decide what you'll do.

Before the challenge:

Decide exactly what you'll eat.

Choose where and when you'll eat it.

Tell someone your plan.

Have coping skills ready (breathing, music, affirmations, grounding). Expect anxiety instead of tryin got eliminate it.

Preparation reduces opportunities for your eating disorder to negotiate.

What to Do in the Moment

When the urge to back out shows up:

Pause before changing your plan.

Label it: "this is my eating disorder trying to keep me safe."

Remind yourself that anxiety isn't an emergency.

Take one bite instead of thinking about the whole meal.

Stay with the discomfort long enough for your brain to learn that you're safe.

Every time you stay, you're teaching your brain something new.

Eating Disorder Thought Reframes

ED: "I can't do this." Instead: "I can do hard things, even if they're uncomfortable."

ED: "I'll do it tomorrow." Instead: "Recovery happens today, not someday."

ED: "I'm too anxious." Instead: "Anxiety is expected. It doesn't have to make my decisions."

ED: "Backing out will make me feel better." Instead: "It might make me feel better for a moment, but it will strengthen the fear long term."

[nodietedrecovery]

[Image id: An instragram post from @iamstefaniemichele. Text on a green background reads:

"Binge eating is a disorder of scarcity, not one of gluttony. Underheath the desire to collect more of something is the idea that we don't have enough of something."

end id]

[nodietedrecovery]

Thank you for this blog. I struggled with an eating disorder about 9 years ago and didn't grow up with good adult figures to help me properly. I'm eating well again, but I still struggle with beliefs they taught me. It certainly doesn't help that my parents have gotten into diet culture in these last months and, every single time we go out with family and food is involved, they share how much weight they've lost, followed by congratulations and joy. I am a fat person and it hurts knowing that they would hate to look like me and talk about fat people like they're bad (while saying "oh, but you're fine, don't worry about it"). Sorry for the vent/rant, I'm not sure if this is allowed so feel free to delete, but all this to say: I appreciate you and everyone with similar blogs. Thank you 🫶

You can absolutely vent here!

This is so hard to deal with. It took a long time before I could get my mom and my sister to stop talking about dieting around me. It was hard to set boundaries, but I told them over and over that I didn't want to hear that kind of talk and eventually they stopped.

Unfortunately, my mom still sometimes makes a comment that I find hurtful. Like, she made fun of trump being fat a few months ago. And I said, mom, I'm fat. She said, Oh, I'm not talking about you. And I told her it's hurtful to hear her make fun of any fat people. She has a tendency then to get all hurt because she feels bad that she hurt me, and it's very uncomfortable, but I stick to my guns. And she hasn't made a comment like that since.

Haha, I guess I needed to vent too. You're always welcome to message me! <3

[nodietedrecovery]

I’ve learnt a lot from this blog and I’ve been so much happier and more energized ever since I started eating more and learning more about nutrition. I’m no longer skin and bones and I’m actually beginning to like my body! Thank you! 💕

Yaaay! This is so nice to hear! This really fills my heart with joy. Thank you for telling me!

[fitnessadvicethatfitsinyourlife]

thoughts on zero sugar dr pepper?

I think if you're diabetic then zero sugar sodas could be a great option. I think if you just prefer the taste of zero sugar sodas then there's nothing wrong with drinking them.

But zero sugar sodas are not "healthier" than sugary sodas, generally speaking. They're just lower calorie, which as I've discussed before, doesn't make a food inherently healthier.

There are issues associated with excessive soda consumption regardless of its sugar content.

There are also some people with GI disorders or other issues who do react poorly to the zero calorie sweeteners, which is not a factor that matters for everyone, but something to consider if you personally don't like the way you feel after consuming them. That may be an indication that they aren't the best option for you personally.

There are no real health benefits to drinking sugar free sodas, if you do not have a medical reason to do so. But there's also probably not much harm in doing so, for the general population, if you just like them better.

[fitnessadvicethatfitsinyourlife]

does a vitamin being fat-soluble mean you need to eat it with fat to absorb it, or that your fat cells are the ones that process it? you’ve said/implied both. relatedly, does that make skim milk/1%/2% bad for you? my parents refuse to buy whole milk because of “hormones”….

If a food contains "fat soluble vitamins" it means you need to eat dietary fats with it, in order to absorb those vitamins. I'm not sure where I've ever implied that your fat cells physically do the processing, because that is not correct, and I apologize if any of my posts gave you that impression. However, fat soluble vitamins are stored in fatty tissues (and the liver) which allows the body to maintain a store of them.

So we don't have to consume as frequently as water soluble vitamins, which are not stored long term in the body at all. That may be where the confusion came from. Apologies again.

But no, it does not mean that reduced fat dairy is harmful to consume. It just means that it is less nutritious than full fat. You're not getting the full value of the micronutrients in the milk without the fats. But if you're getting enough nutrients from your meals throughout the day, it's ok to drink things that aren't that nutritious.

And if you eat dietary fats with the milk you're drinking, you can still get those vitamins. So for instance you could add peanut butter to your milk & cereal to help you absorb the fat soluble vitamins in the reduced or no fat milk.

Additionally, even if you're getting fewer micronutrients from reduced/no fat milk, it's still a very hydrating thing to drink.

So to reiterate it is not bad for you to consume reduced or 0 fat dairy as long as you're getting enough dietary fats in your diet as a whole, but there are added benefits to consuming dairy with its natural fats. And I usually encourage people to choose full fat dairy because of that.

Also, you cannot control what your parents buy nor what they believe. But FTR you do not need to be afraid of hormones in whole milk. While yes, it is true, there are trace amounts, studies have shown they're just nowhere near high enough to affect a person. Not that I think pointing that out would change their minds, but for good measure I felt compelled to clarify that.

[fitnessadvicethatfitsinyourlife]

okay this is probably like, elementary-level stuff for you, but like, is it okay to be fat? even if you don’t have a medical excuse and it’s just because you eat a lot and don’t exercise? is it okay to eat desserts whenever you feel like it even if that’s basically at every meal? is it okay to eat things just for fun and not because you’re hungry? is gaining weight fine even if you’re not skinny? is it really okay?

Let me just start by saying. Yes. It is ok to be fat.

There is nothing wrong with being fat just because you enjoy eating a lot of food. And let me continue by pointing out that literally all of the health issues that are correlated with increased weight also occur in thin populations.

Additionally, when we're evaluating people by their fitness levels, the weight differences wash out. Something that's been demonstrated over and over again.

A fat person who engages in fitness behaviors is quantitatively healthier than a thin person who does not. Fit fat people and fit thin people have similar health outcomes. Unfit fat people and unfit thin people have similar health outcomes.

But we don't moralize thin people who eat desserts for every meal and have never exercised. We don't question whether it's "ok" to exist as an unfit thin person, even though that's also correlated with poor health outcomes.

The reality is fat people are an oppressed class. Society encourages the marginalization of fat people, and it has nothing to do with health.

If it was about health, then society would treat sleep deprived people the same way.

Sleep deprivation is heavily associated with poor health outcomes including things we associate with weight like diabetes or heart disease.

But no one has ever walked up to their coworker who brags about running on 4 hours of sleep and ripped the coffee out of their hands saying "You don't need this, it's for your own good!"

No one has ever written think pieces about how disgusting and morally irresponsible it is to let yourself become sleep deprived. Or dehydrated. Or just extremely stressed out.

All of which are states that are more significantly and consistently associated with negative health outcomes than weight. But we don't ask if it's morally "ok" to be experiencing them.

We don't take it as a hall pass to bully someone just because they are neglecting sleep or hydration or relaxation even if it's on purpose.

No. Because it is, technically speaking, an asshole move to harass people for their victimless lifestyle choices, no matter how unhealthy they may be.

So to reiterate. Yes. It is ok to be fat for any reason. Being fat is not a moral failure. Being fat is not an indication of your health and your health is not an indication of your worth.

It's just bigotry. It's systemic oppression. That is literally the reason it feels like being fat is "bad." Because there's constant cultural programming conditioning all of us to believe that.

[nodietedrecovery]

Image id: An instragram post from @priya_tew. An image of a woman hiding in a box. Text reads, "This is what an eating disorder looks like when it's had years to get good at hiding.

end id]

You eat 3 meals a day. You eat out. You eat with others and join in…

Everyone thinks you're fine.

This is what restriction looks like when it's had years to get clever.

Not skipped meals. Just smaller ones, plainer ones, with something always left out.

Eating out becomes something to manage rather than enjoy.

And afterwards, the compensating starts…

Your body doesn't know you're "eating normally."

It only knows what it gets is consistently a bit less than what's needed, so your body starts making choices.

Which systems get the energy, and which get put on hold.

The systems that get on hold are the ones you can't see.

Bone health

Hormones

Periods

Digestion running properly

These are expensive to run, and your body deprioritizes them long before it lets you notice you're underfed.

That's why you can look completely fine and still be running on empty underneath.

Recovery isn't about eating more because you're told to.

It's about giving your body enough spare energy to do the repair work it's been putting off.

Your body needs surplus to heal, not just enough to get through the day.

[nodietedrecovery]

[Image id: Instagram post from @anaembodiedlife. A photo of a glp-1 syringe in a person's hands. Text over the photo reads, "What happens when we silence hunger signals…in a culture already deeply disconnected from the body? A few important conversations we need to be having about GLP-1s, dopamine, interoception, and mental health."

end id]

GLP-1 medications impact the hypothalamus-the part of the brain involved in regulating hunger and fullness.

They suppress appetite and increase feeling of satiation, even when the stomach is not physically full.

As an embodiment specialist, I find myself wondering:

What happens when the body's hunger signals are repeatedly quieted or ignored?

What happens to interoception when the "voice" of the body becomes harder to hear?

GLP-1s also slow digestion.

Food moves through the body more slowly and remains in the stomach longer.

And again, I find myself curious: What happens to a body holding slowed-down, unprocessed food over time?

These are important conversations to be having especially as we continue seeing concerns about gagroparesis emerge.

GLP-1s also affect the mesolimbic dopamine system, reducing cravings and dopamine activity connected to reward and pleasure.

As an embodiment specialist, I wonder about the impact this may have on brains already struggling with low dopamine activity or mood disorders.

Many people describe feeling emotionally "flat" or as though life has turned grey.

This isn't about fear or shame. It's about informed, compassionate, nuanced conversations.

Especially with clients navigating eating disorders, trauma, depression, or nervous system dysregulation.

[enbycarp]

As many people have noted, it doesn't matter if fat people are unhealthy. Unhealthy fat people deserve dignity and equal access to public spaces, medical care, clothing that fits, etc.

And it doesn't matter if fat people are unhealthy because of they way they eat. No matter what they eat, or how much they eat.

But I feel like in the struggle to make people understand this, we have fallen into a trap of labelling foods as either unhealthy or healthy. While the goal is to say it's OK to eat "unhealthy" foods, this is still diet culture talking.

When you label foods as good or bad (healthy or unhealthy), you tend to think of your eating habits, and yourself, as good or bad depending on what you ate. The answer isn't to say that "unhealthy" isn't bad. It's to remove all judgement labels from food (other than saying things like "this tastes good and I like it").

If you're saying to yourself, oh, eating ice cream for dinner would be unhealthy, instead you need to ask yourself:

Do I need to fuel my body?

What am I craving?

What's available for me to eat right now?

What can I afford?

What do I have the energy/spoons to prepare?

Will this food make me feel good emotionally?

How will this food make my body feel?

If the food you want fuels you, is available to you, you can prepare it, and it makes you feel good, then it is the right choice for you. There is not a healthier option in that moment. Could you eat a salad? Maybe, but maybe that won't satisfy you, either physically or emotionally. And if it doesn't satisfy you, then it isn't the healthiest choice for you, in this moment.

Black and white thinking about the value of foods can lead to eating disorders. Talking about food this way will especially screw up kids, folks who are limited in what/how they can eat (autistic folks, diabetics, folks with IBS, etc), and people who are struggling with eating disorders already.

Remember also that all food has nutritional value. Fats, sugars, and salt all fill nutritional needs. And we all need calories to function. Don't get hung up on whether something is "nutritious" enough.

[fatliberation]

love this perspective. when I was just starting to unlearn diet culture, I spent a lot of time trying to feed myself without considering the question, “how will this make my body feel?” as someone with an undiagnosed endocrine/metabolic disorder, I felt very low in energy all of the time. I was eating things like ramen or box mac and cheese by itself because that’s what I had spoons for at the time. those foods weren’t the ideal way to fuel my body, but just like any other coping strategy, it got me through hard times. I’m thankful for those foods for being available, easy, and tasty when I was struggling. over time, I began learning how to adjust my meals to account for more protein, fiber, etc. when it was available to me because I physically felt the difference when I was able to include it. fat liberation and food freedom helped me to understand that the fact that eating a variety of nutrients made me feel much better wasn’t indicative of those foods as being morally “good,” but instead, it was neutral information for me to weigh my options/limitations and make personal decisions from. nutrition should exist not as a moral high ground, but as a helpful tool. all of this to say: I really appreciated the inclusion of the phrase, “how will it make me feel?” because learning and balancing your dietary experience is an individual process. be gentle with yourself as you experiment. nutritional education without morality or judgement attached is so needed. it has really helped me learn how to support my body in ways that make sense to me.

[enbycarp]

As many people have noted, it doesn't matter if fat people are unhealthy. Unhealthy fat people deserve dignity and equal access to public spaces, medical care, clothing that fits, etc.

And it doesn't matter if fat people are unhealthy because of they way they eat. No matter what they eat, or how much they eat.

But I feel like in the struggle to make people understand this, we have fallen into a trap of labelling foods as either unhealthy or healthy. While the goal is to say it's OK to eat "unhealthy" foods, this is still diet culture talking.

When you label foods as good or bad (healthy or unhealthy), you tend to think of your eating habits, and yourself, as good or bad depending on what you ate. The answer isn't to say that "unhealthy" isn't bad. It's to remove all judgement labels from food (other than saying things like "this tastes good and I like it").

If you're saying to yourself, oh, eating ice cream for dinner would be unhealthy, instead you need to ask yourself:

Do I need to fuel my body?

What am I craving?

What's available for me to eat right now?

What can I afford?

What do I have the energy/spoons to prepare?

Will this food make me feel good emotionally?

How will this food make my body feel?

If the food you want fuels you, is available to you, you can prepare it, and it makes you feel good, then it is the right choice for you. There is not a healthier option in that moment. Could you eat a salad? Maybe, but maybe that won't satisfy you, either physically or emotionally. And if it doesn't satisfy you, then it isn't the healthiest choice for you, in this moment.

Black and white thinking about the value of foods can lead to eating disorders. Talking about food this way will especially screw up kids, folks who are limited in what/how they can eat (autistic folks, diabetics, folks with IBS, etc), and people who are struggling with eating disorders already.

Remember also that all food has nutritional value. Fats, sugars, and salt all fill nutritional needs. And we all need calories to function. Don't get hung up on whether something is "nutritious" enough.

[nodietedrecovery]

[Image id: Instagram post from @heysharonmaxwell. At the top right is a black box with the text, "GLP-1s + eating disorder recovery." In the center is text, "Eating disorder recovery feels different today. Here's why ->

(ft: new Mashable article on GLP-1s + ED recovery)"

end id]

The post continues:

Recovery was already hella hard.

Then GLP-1s entered the scene.

Now you're trying to recovery while fighting algorithms, influencers, podcasts, advertisements, and every rando with an opinion about "the miracle drug."

That's exhausting (understatement).

GLP-1 marketing co-opts the language of recovery.

"The diet industry has also co-opted the language of recovery and anti-diet spaces to sell their own products. For example, GLP1a ads often promise to quiet "food noise," or incessant rumination on hunger and eating. Food noise happens to be one of the most common indicators or struggles among people with eating disorders, explained Sharon Maxell, a weight inclusivity advocate, consultant, and content creator." -Mashable article 'GLP-1s are inescapable online. Here's why that's a problem.'

There is an entire ecosystem that profits from people's pain.

"People with eating disorders are very susceptible [to this kind of marketing]..It's a great business model." -Sharon Maxwell, quoted in Mashable.

In just the first nine months of 2025, the pharmaceutical companies Novo Nordisk and Eli Lilly spent $700 million marketing their GLP-1 medications, Wegovy and Ozempic, and Zepbound and Mounjaro, respectively, according to Reuters.

Re the research: (Riddle me unsurprised)

"New research published in JAMA Psychiatry suggests that GLP-1 use may be higher among people with eating disorders compared to the general population. The study authors, who did not look at the role of social media, wrote that these people might use GLP-1 drugs to achieve rapid food restriction and weight loss.

"Whether or not they are actually taking the drugs, people with a history of disordered eating may be more at risk online. A 2024 TikTok algorithm study, conducted by researchers at the University of Melbourne, found that users with a history of disordered eating were served more videos featuring "toxic" eating disorder content than those without prior struggles."

I know what happens if I engage in intentional weight loss, and that is a relapse into anorexia, and I'm not willing to do that.

If recovery feels harder lately…

Of course it does.

Recovering in a world that is inundated with weight-loss messaging is beyond challenging.

I'm really glad you're still here.

You don't have to do recovery perfectly to keep choosing it.

[nodietedrecovery]

[Image id: Instagram post from @nicolecruzrd. A photo of a meal set out on a table. Text in bubbles reads," Imagine sitting down to lunch with your friend and she looks at your plate and says:

"You need to eat your salad before you can have your pizza"

"Take two more bites and then you can be done."

"Are you sure you're still hungry?"

"You've had enough."

"If you're not hungry enough for a sandwich, you're not actually hungry."

"Can you imagine?"

"Nicole Cruz, MS, RDN >>>"

end id]

The post continues:

But this is what we say to our kids all the time. We try to get them to take bites or negotiate with "healthy" vs "unhealthy" foods. We're trying to help them eat well, eat in a balanced way. Is it really helping?

The truth: Not really.

Research shows that pressure and control around eating:

Creates more resistance to the foods we're trying to get them to eat

Trains them to ignore their body's hunger and fullness signals

Makes restricted for "off-limits" foods more desirable, not less

Increases the likelihood of sneaking or hiding food

Is linked to higher risk of disordered eating patterns over time

And not only that, think about the expe3rience your child is having with food.

How would it feel if every time you sat down to a meal, someone was monitoring your plate, negotiating your bites, deciding when you're done. Probably not so good. And over time, how would you feel about food and meals?

Because food should feel good.

Just in and of itself. We should be able to sit down to a meal and feel at ease, to eat in peace. And when we actually prioritize that-when we protect their relationship with food-we also help them eat in a more balanced way. They're more likely to eat a variety, listen to their bodies, and not be obsessive about the foods we're worried about.

Just like you don't need your friend to monitor your plate.

Neither does your child.

[nodietedrecovery]

[Image id: Instagram post from @exhalepsychologycentre. Two images of a gray background with blue text. In the bottom left is a arch-shape with the word Exhale in it.

Text reads:

"You can 'get away' with eating less until you can't emotionally regulate, can't focus on study, are always tired, and have no social life.

"At the end of the day, the choice to nourish your body is yours alone. But remember that under eating doesn't just affect your physical health-it steals your joy, your relationships, your potential, and ultimately, your identity."

end id]

[fitnessadvicethatfitsinyourlife]

Am I eating enough variety in my fruit and veg consumption?

Im vegetarian and a picky eater so I created a weekly menu of meals that i like and eat the same meals each week.

For fruit I eat an apple and a banana most days, and once a week some Canned pineapple

For vegetables i eat potatoes, Carrots, onions, Celery, tomatoes, lettuce and peas.

I eat vegetables everyday, but do i need to eat a different variety of fruit and vegetables or am ok with this selection?

I think the foods you will eat will always be more nutritious than the foods you won't actually eat.

Meaning, if you're happy eating these foods, and trying to introduce new foods is going to negatively impact your feelings about food, then there is absolutely no reason to change anything

Are there benefits to eating a large variety of fruits and vegetables? Yes. But there are benefits to lots of things and no one is going to do every single possible thing that could benefit us.

If you're curious about trying new stuff I think it's great to give yourself the option to do so (which includes the option to reject any new foods that you don't like.) But I don't think you should feel obligated to force yourself to try.

You're getting an array of nutrients and most importantly you're enjoying the foods you eat. I personally do not see any cause for concern as far as general nutrition is concerned.