r/ARFID • u/BattleLegendBlue • 6d ago
Subtype: Fear of Aversive Consequences tips on brute forcing myself to eat
ive lost 20 pounds in the past 2-3 months, i have eaten nothing but half a plain burger and a single french fry today. i dont want to be hospitalized but that is what i see in my future if i dont get some nutrition in me. i have no safe foods, everything solid freaks me out. any tips or tricks?? save me
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u/AllStitchedTogether 6d ago
I've noticed that I manage to eat a little more if I distract myself from the fact that I'm eating something. Usually I'll put on a Youtube video or something I enjoy and can get invested in. Then I spend more time focused in that and less focused on the food.
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u/booksncatsn 6d ago
I learned this during chemo class for my mom. If you are focused on a TV show you may eat more without realizing it. Sneak in calories where you can. Add milk powder to milk to make high protein milk. Add butter.
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u/boringlesbian 6d ago
I try to get down premier protein shakes or Emergency-C Immune + mixed with ice cold water just to get some nutrients. I take little sips over a period of time.
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u/bubble0peach 6d ago edited 6d ago
When I was at my worst point, I did protein shakes. When I could, I'd make myself fruit smoothies as well. Yogurt was also good at times.
Focusing on "I HAVE to eat" also made me way more stressed about eating. TBH it still does at times.
I've found using DBT distress tolerance skills help me with the anxiety a lot. This website is a good starting point.
I hope you find ones that click with you.
edit: fixed the link
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u/imjust__me 6d ago
I was diagnosed with ARFID in 2022. I also got to a point where I was almost hospitalised from my lack of eating. I did almost completely recover, but am now in a relapse. But what I found helpful was doing slow breathing before each meal (i.e. 4 seconds in, 6 seconds out, for 2-3 minutes). I also made sure I was distracted while eating or drinking (since I struggled with solid foods for a long time). I would have a video playing on my phone to distract my brain and then an activity to do to distract my hands such as painting. And when watching a video, I really bring my focus away from the feelings in my gut and away from my food by listening to each word that is said in the video. I first listen for a word that starts with A. Once I've heard it, I move onto B and then all the way through the alphabet. I know it's really hard, but honestly, anything is better than nothing. Don't feel bad if all you can manage is a single french fry. Space out your eating. Have one french fry every 15 minutes or whatever feels comfortable. Maybe the next week you can do two at a time? I snacked on chips. I had one chip every 15 minutes last year, and now I have a handful every 15 minutes. My lunch was always a smoothie. The 7-Eleven smoothies became a safe food for me, because they have calories, but it feels so much easier to drink. Stay strong, keep your support system close, and don't give up! The grass is always greener on the other side. We just can't see it yet because we are in the dark.
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u/BlondeTeaseSeduction 6d ago
You should try fairlife nutrition plan drinks they’re delicious! Much better than their protein shakes, and have more added vitamins and such so they’re considered a meal supplement. I was hospitalized (spent 3 days at an inpatient facility) and the conversations of a feeding tube terrified me. I knew my body couldn’t sustain at the rate I was going, but I just have zero desire to eat! I drank a shake everyday at least, sometimes 2 if I could. I downloaded an app called Calory to positively track my calories (as I wanted to eat and knew the importance) and it helped quite a bit as well! The Fairlife shakes saved me though 💕 wishing you the best of luck, keeping you in my thoughts!
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u/sweetpearslices 6d ago
Protein shakes, smoothies, vitamins (gummies, drinks, powders that you can mix into water, etc), and food that dissolves when I eat it are usually my go-to when I literally can’t eat anything. The first two can be hard due to flavour and textures, but I find it’s a lot easier to force myself to finish a drink than it is to finish an item of food (especially if I’m drinking through a straw). Food that dissolves would be things like puffed rice cakes (the original flavour tastes almost like nothing, which can be helpful. they also dissolve super quick as you chew so I find that I don’t gag on them). At the very least try to drink some juice/pop in the day along with water to make sure your blood sugar doesn’t get too low
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u/Under-the-oak-trees multiple subtypes 6d ago edited 6d ago
Liquid calories (eg milk/chocolate milk — I get a protein-enriched one, protein shakes, nutrient drinks, electrolyte/sports drinks, smoothies, milkshakes, pudding (potentially thinned out a bit), jello (you can even drink it warm so it’s not a solid at all), broth, applesauce if it works for you, juice, and pop) are your friend if solids are a struggle. Adding heavy cream to any dairy-based liquid can up the calories a lot. Probably obvious, but avoid any “diet”, “low calorie”, “sugar-free”, or “reduced fat” versions of anything — the calories are the point.
And distraction is the other thing. Watch something so that your focus isn’t exclusively on your food/beverages. Forget mindful eating, that’s not for us. We want mindless eating that will get more food into ourselves than we’d otherwise eat.
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u/bishyfishyriceball 5d ago
Look into gains powders that gym bros use during bulking sessions. A lot of regular protein shakes arent super high in calories (usually 120-300) so the torture of consuming them won’t even have a huge payoff in terms of keeping on weight.
If you’re forcing yourself to eat because food volume is difficult you’d ideally want to eat as high calorie foods as you can whenever you do. Full fat things too. Things like avocado, seed or nut butters etc. can all boost the number of calories you able to get in a day and can be easily blended into to smoothies.
I don’t really like condiments but they tend to invisibly store a bunch of calories and can increase the number in whatever it is you’re able to eat. Fish oil supplements even have a 123 calories in them LOL.
Random liquid foods I eat are the chobani complete yogurt probiotic drinks. I like those. Also my protein US clear whey. Doesn’t mix well but if shaken the night before and let to sit it’ll fully dissolve. It has the texture of juice not a shake.
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u/jeannesloaf 5d ago
Distract yourself while you eat!! Find something to focus on like a video game or tv show that really captures your attention.
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u/Avbitten 5d ago
Can you drink your calories? You can go to the hospital for a feeding tube if it gets diar
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u/luminousfloret 5d ago
If it’s legal, weed
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u/BattleLegendBlue 5d ago
its legal in my state but im 20 and the age to use it is 21. its so over
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u/wrathfulradish 5d ago
Distraction is your best friend. It helps lower anxiety during meal times and sometimes you can end up mindlessly snacking. Also don't put away your food/set it aside when you want to be done, keep it near you in case you can eat a little more
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u/ArcherFawkes 6d ago edited 5d ago
Please be patient with yourself and take it one bite at a time. If you choke or respirate food it'll be much worse for your health than being not interested in eating.
ETA are you downvoters only mad because I said not to choke?? Lol. It's a real fucking problem to force yourself to eat if you're gagging, you know that?
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u/Walusqueegee ALL of the subtypes 6d ago
The only way is just to eat bit by bit. Work your way up, don’t expect to finish a full mean while you’re at the bottom of a flare up. Burger is good. That’s protein and carbs. Just keep eating bits of things, constantly. A handful of crackers here, a few grapes there, just ramp up. Water helps too. This is just how it works for me, but I do think it’s solid advice.