WHAT IT IS
A structured approach to establish regular eating patterns through five principles: eating Regularly, Adequately, with Variety, Eating Socially, and Spontaneously—creating the foundation for stable, nourishing eating.

IN BFF
Stage 1: building a regular eating pattern, breaking binge-restrict cycle, food habituation, relapse prevention
If we work together, we will also utilise Rules of 3's and Plate-by-Plate model - 2 most widely used meal structuring approach to stop bingeing.

EVIDENCE
Evidence shows regular, adequate eating reduces binge frequency and intensity by preventing the restriction-binge cycle and stabilising blood sugar and hunger hormones.

WHAT IT IS
A weight-inclusive framework that shifts focus from weight loss to health-promoting behaviours, body acceptance, and intuitive self-care regardless of body size.

IN BFF
Throughout BFF, especially fighting diet mentality and gentle nutrition

EVIDENCE
Research consistently shows HAES interventions improve eating disorder symptoms, psychological wellbeing, and metabolic wellbeing.

WHAT IT IS
An HAES approach that is built on fighting diet mentality, and rebuild trust with internal hunger-fullness cues and honouring body's needs without external food rules.

IN BFF
Throughout the BFF framework:
- Reject the diet mentality
- Honour your hunger
- Make peace with food
- Challenge the food police
- Discover the satisfaction factor
- Feel your fullness
- Cope with your emotions with kindness
- Respect your body
- Movement - feel the difference
- Honour your health with gentle nutrition

EVIDENCE
Over 200 studies show intuitive eating is associated with reduced binge eating, improved body image, lower psychological distress, and better physical health markers including blood pressure and cholesterol.

WHAT IT IS
A practice of treating yourself with kindness during struggle, recognising suffering as part of shared humanity, and responding to yourself as you would a dear friend. (Based on Kristin Neff framework)

IN BFF
Stage 2: self compassion, treat emotion with kindness, post-binge reflection, make peace with food, body peace

EVIDENCE
Research demonstrates self-compassion reduces binge eating, body shame, and eating disorder symptoms whilst improving body appreciation, emotional resilience, and treatment outcomes—often more effectively than self-esteem interventions.

WHAT IT IS
An evidence-based treatment that uses cognitive restructuring and behavioural experiments (like food exposures and habituation) to challenge disorder thoughts and behaviours.

IN BFF
Understanding triggers and pattern, break binge-restrict cycle, food habituation, body image healing, habit building strategies, relapse prevention

EVIDENCE
CBT-E is the most researched treatment modalities for bulimia and binge eating disorder, with ~60-70% of people achieve remission and maintain improvements long-term.

WHAT IT IS
A skills-based therapy teaching emotional regulation, distress tolerance, and mindfulness to manage intense emotions without turning to destructive behaviours like binge eating.

IN BFF
Understand cravings, practical skills to manage urges and difficult emotions, trigger management

EVIDENCE
Research shows DBT significantly reduces binge eating frequency, emotional eating, and eating disorder psychopathology, particularly for those with emotion regulation difficulties.

WHAT IT IS
A mindfulness-based approach that teaches "unhooking" from unhelpful thoughts and urges whilst building values-based habits—accepting discomfort rather than fighting it.

IN BFF
Craving awareness, post-binge reflection, emotional regulation skill, build resilience to handle setbacks

EVIDENCE
Research shows that ACT helps reducing dysregulated eating behaviours (e.g. bingeing) and thoughts (body dissatisfaction) by improving psychological flexibility and reducing experiential avoidance around food and emotions

WHAT IT IS
Practices of present-moment awareness without judgement—noticing thoughts, emotions, body sensations, and urges with curiosity rather than reaction.

IN BFF
Hunger-fullness awareness, mindful eating

EVIDENCE
Meta-analyses show mindfulness-based interventions significantly reduce binge eating frequency, emotional eating, and external eating whilst improving body awareness and eating self-efficacy.

WHAT IT IS
Body image healing framework drawn from "More than a body", intuitive eating framework and Developmental Theory of Embodiment by Niva Piran

IN BFF
Body acceptance, criticism, function, avoidance, checking, and body image triggers

EVIDENCE
Research shows body image interventions reduce eating disorder symptoms, body dissatisfaction, and depression whilst improving self-esteem and quality of life—particularly when combined with eating disorder treatment.

WHAT IT IS
A neuroscience framework explaining how the nervous system responds to threat (fight/flight/freeze) and safety—helping you understand binge eating as a nervous system survival response, not a character flaw.

IN BFF
Building safety and nerve-calming techniques and emotional regulation skills

EVIDENCE
Emerging research shows polyvagal-informed interventions improve emotion regulation, reduce trauma responses, and decrease binge eating by shifting from threat state to safe and social states.

(If you work with me 1:1)

WHAT IT IS
A collaborative, person-centred counselling approach that allow us to work through the internal struggle of want to change and want to stay. And it helps draw out your internal motivation to change rather than relying on external push.

IN BFF 
Throughout the 1:1 work. In the framework: setting up safety net, define recovery power

EVIDENCE
Studies show MI largely improve therapeutic relationship - which research shows to be the no. 1 predictor to the treatment success in eating disorder and disordered eating. It also enhances adherence and improves outcomes when combined with other evidence-based approaches.

(Mainly when we work 1:1)

WHAT IT IS
Evidence-based nutrition management for health conditions (cholesterol, diabetes, PCOS, hypothalamic amenorrhoea, gut symptoms) - what set dietitians apart from all other nutrition and health professionals

IN BFF
Gentle nutrition for different health conditions. Individualised therapy based on your health state if we work 1:1

EVIDENCE
Medical Nutrition Therapy is the most evidence-based approach to nutrition management to any health conditions.

WHAT IT IS
A framework for identifying high-risk situations, developing coping strategies, and responding to setbacks with learning rather than shame—turning lapses into growth rather than full relapse.

IN BFF
Relapse prevention

EVIDENCE
Studies show relapse prevention strategies significantly reduce relapse rates in eating disorder recovery and improve long-term maintenance of recovery gains.