I know I will be criticized by some for posting this because I do not have at the ready the research that led me to the conclusions I've written about here. So be it. I came across those foundational ideas over the course of years and I didn't document it anywhere but in my memory; not much in the interim has proved me wrong, except for exceptions. If this resonates with you, I'm glad and hope you will take the next step. If not, truly I encourage you to stay where you feel supported and enriched.
Regarding the concept of binge or trigger foods and what to do about them, IF you do not have a health condition now that demands more strictures, the way I see it there are three alternatives besides a lifelong commitment to total abstinence, which, while possibly ideal, is statistically very unlikely:
1) Continue to feel controlled by certain foods and determine that that is okay with you; you will stop fighting it, refuse to feel guilty or terrible about it, and accept the other consequences, such as feeling too full much of the time. That is actually not a bad alternative. You are not obligated to feel crappy about your life choices forever. Feeling guilty and remorseful often reinforces the habits anyway.
2) Continue to be controlled by the foods, and allow yourself to keep feeling guilty and terrible about it in hopes that will make you change your behavior, even though that has never worked for you before and is unlikely to; feel rotten both because of guilt AND from being too full. I think this is the option that most people are unconsciously choosing. I say there is some value in choosing it consciously. It might be the beginning of realizing you aren't actually helpless. You are actually acting according to your highest priorities. It's just that SO FAR, they don't match your conscious ones. Very human. Good reason for quiet, calm reflection but not self-hatred.
3) Accept that you will go through the more difficult process of learning moderation even though it will take longer. Why exactly would you choose this path? BECAUSE YOU RECOGNIZE THAT YOUR CHANCES OF SUCCESS ARE MUCH HIGHER. Did you get that? Your chances of success for reducing bingeing are actually higher by choosing the course that SEEMS harder- at first. If people statistically do not succeed at permanent food abstinence (unlike with alcohol or drugs, where permanent abstinence shows a higher success rate), the logical choice is to go through the process of learning moderation, unless you can come to peace with option 1. THE REAL GOAL SHOULD BE PEACE, NOT WEIGHT LOSS.
Remember that this advice is for those who do not have a real present and impending serious health condition that is food related. If those issues are not incentive enough, I bow to others to guide such people, and I affirm their courage and strength to change their habits soon.
The neurochemical pattern that produces the seemingly uncontrollable urge to eat rarely completely disappears, though it can be moderated. With total abstinence, it goes underground; with exposure, especially after a period of intense restriction, the intensity of the urges will resurface and the desire to binge will be great. THIS is where the crux of the problem is. If a person gives in and binges, the pattern will be STRENGTHENED. (Doesn't that fit your experience so far?) But, if the person resists that urge to overdo it after moderate exposure, over time, THE PATTERN IS WEAKENED. This means the ONLY way to actually weaken the pattern IS to work through moderate exposure. Abstinence alone does not weaken the pattern. It only keeps the pattern of response from being stimulated. Depending on never stimulating the pattern in the stimulus-rich environment of your life is MUCH RISKIER than taking the longer route of weakening the pattern. YOUR ODDS OF LONG TERM REDUCTION ARE BETTER WITH WEAKENING THE PATTERN THAN WITH JUST FORCING IT UNDERGROUND. (I certainly don't advocate this for drugs or alcohol. Moderation there for people with serious overuse is not worth the attempt.) If you want to win, choose behavior reduction and play the odds.
Just keep reminding yourself that it's likely that whatever arguments you bring up are probably examples of EXCEPTIONS- in other words, results extremely unlikely. (Go ahead: look at what the majority of people are doing two years or more after trying to adopt a strict eating program. Not a few days, weeks, or months. That's the honeymoon phase. Two-five years. The results should be sobering.) The exceptions definitely get attention because they are definitely more exciting to start, and the internet has increased their exposure even though it doesn't mean their success ratio is increasing. They come at a price, though: the continued sense that there is something wrong with ME when I end up not being able to implement them permanently. Then we end up with people broken with regard to food AND self. I know which one I pledge my allegiance to, and I maintain that moderation is the best path to both.