sugar addiction
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OP - unless you are rummaging through a dumpster to get your sugar fix or eating spoons of sugar out of a bowl, you are not addicted to sugar. Do you have some self control issues with certain foods, perhaps...
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My suggestion - create a calorie deficit, try to eat the foods that you like (yes, I mean some ice cream, cookies, etc), get a food scale and weigh log measure everything that you eat. Foods are not "good" or "bad" they are just food that your body uses for energy (or for tissue repair, muscle growth, to maintain bones, to prevent cancer or disease, or to protect vision, the cardiovascular system, the nervous system, the brain....) Try to make better choices (based on what?) and maintain your calorie deficit.
you can lose 50 pounds and eat sugar...
Italics in above mine.
As someone who has gone through the garbage can to eat sugary treats, yes - sugar activates reward pathways similar to how drugs do. Individual responses to addictive substances vary, however. Some people are more likely to become alcoholic, some are more vulnerable to opiate addiction, and sugar addiction varies from person to person. None deserve judgement. Blame does not help anyone manage their weight.
As the OP is asking for help overcoming sugar addiction, not to be advised on the state of her willpower, this is my perspective:- Make sure you are hitting your macro and micronutrient goals. Dairy cravings have destroyed several of my diets - pica is a thing, eating smart works better than willpower
- Especially be sure you are getting enough protein. Try for .8g per kg of body weight. MFP recommendations may be too low. Protein will help you feel more satisfied, and may help you to feel fuller longer.
- Don't set yourself up for failure. I eat before I take my kids to the food court. It's easier to say no to ice cream if I'm already full.
- Don't try for too high a deficit and eat back some of your exercise calories
- Make sure to get enough sleep
- Consiously try to change bad habits and eliminate mindless munching. Or, replace go-to snacks with something lower calorie (i.e. celery and carrot sticks instead of a bag of M&Ms)
- Exercise. When the cravings hit, take a walk instead of eating. Intense exercise can help lower hunger. It may also retrain taste to prefer lower-calorie foods.
- Some people mistake hunger for thirst. Try having a glass of water before indulging.
- Eating meals at regular times may help with cravings
- Cravings can be hormonal. Sometimes you just have to ride it out for a few days, and then things get better.
- Chose to include sweets, but just one at the end of the day. Have them come packaged in in single servings (i.e. one pudding cup, not a bag of cookies).
- If it is emotional, wait it out. It may be healthier to feel the bad feelings, and talk/write yourself through them, than to eat them away.
Try one change, give it a while (21 days for a new habit) to see if it works, then try another. Eventually you will find out what works for you. Good luck
IF you really had to rummage through the trash for sugar, for your sugar fix, and you really think that sugar is addictive why are you advocating that OP eat sugar? That is like telling a crack head that it is OK to smoke crack once a month….
I have indeed rummaged through garbage cans for sugary treats. I had to do the Sex in the City thing, pouring dish soap over the treat, to discourage myself from eating it. Soap really tastes bad, and lingers in the mouth. I'm far from the only person I know who has done this. Is it because you are male that you are having problems understanding this (i.e. never been pregnant, no monthlies)? If you have never had food cravings, I'm happy for you. Please try to have some sympathy for those of us who have.
Harm reduction is a strategy used in addressing addictions.
http://www.camh.ca/en/hospital/about_camh/influencing_public_policy/public_policy_submissions/harm_reduction/Pages/harmreductionbackground.aspx
One harm reduction method is for heroin users to switch to methadone. The heroin had biochemically altered their brains so that they cannot be calm without opiates. Opiates are the cause of the disease and the treatment in this case. The use of methadone may allow some people to lead relatively normal lives, have stable housing, and keep their jobs.
It is possible to severely reduce added sugars while keeping some natural sugars. Doing this for a time can help retrain one's sense of taste so that the natural sweetness of lower-calorie foods is better appreciated.
The advantage of sugars from a natural source is that the serving size is lower. A 130 g apple, for example, has 13 grams of sugar (about 10 from fructose), whereas a can of Dr. Pepper has 38 grams of sugar, (21 from fructose) The Dr. Pepper has over 3x the amount of sugar as the apple, and none of the protective effect of the 3 grams of fiber the apple also has. The apple has polyphenols and micronutrients that protect against the damage that is associated with high-fructose consumption. Because of the fiber, the apple is digestly proportionately more slowly than the Dr. Pepper, leaving the dieter with more satisfaction per calorie consumed. There is a smaller glucose spike as the energy is released to the body at a rate that more closely matches the rate that it is burned by the body, so less is stored. Cravings are reduced when blood sugar levels are kept stable. The higher percentage of fructose in (most) fruit makes them more satisfying for a longer period of time than the 45:55 gluctose-fructose ratio in HFCS and 50:50 ratio of glucose to fructose in sucrose.
As I said in another post, sugar is hard to avoid, and some extremely healthy food contains it (i.e. spinach). Trying to completely eliminate it seems both unhealthy and impractical. A harm reduction approach has been shown to do just that, reduce harm, and allow people to recover from or manage their issues (whether or not they chose to refer to them as addictions). So, when trying to get through cravings- Cut back
- Have a crisis plan
- Identify and avoid triggers when possible
- Seek out social support
- Contact Dr. when appropriate (see PCOS post)
- Use distractions as appropriate (exercise, water, getting out of the house)
- Say "Yes, but later"
- Chose a "least harm" alternative (lower calorie snack, small amount of satisfying snack)
- Sometimes you just have to ride out the discomfort
- Celebrate success
- Otherwise stay heathy as possible (macros/micros, sleep)
Yup, the approach is a lot like what people would use for other addictions....
Why not just go to the store instead? Why resort to eating garbage? Like, actual garbage, since in was in the garbage can.
If I leave it in the garbage can and buy more I've wasted money (I didn't pay for the original "junk" either, I just hate to see food go to waste). I'm not worth it
Fortunately, by making sugar less of my life, this has become less of a problem for me. 0 -
- Make sure you are hitting your macro and micronutrient goals. Dairy cravings have destroyed several of my diets - pica is a thing, eating smart works better than willpower
- Especially be sure you are getting enough protein. Try for .8g per kg of body weight. MFP recommendations may be too low. Protein will help you feel more satisfied, and may help you to feel fuller longer.
- Don't set yourself up for failure. I eat before I take my kids to the food court. It's easier to say no to ice cream if I'm already full.
- Don't try for too high a deficit and eat back some of your exercise calories
- Make sure to get enough sleep
- Consiously try to change bad habits and eliminate mindless munching. Or, replace go-to snacks with something lower calorie (i.e. celery and carrot sticks instead of a bag of M&Ms)
- Exercise. When the cravings hit, take a walk instead of eating. Intense exercise can help lower hunger. It may also retrain taste to prefer lower-calorie foods.
- Some people mistake hunger for thirst. Try having a glass of water before indulging.
- Eating meals at regular times may help with cravings
- Cravings can be hormonal. Sometimes you just have to ride it out for a few days, and then things get better.
- Chose to include sweets, but just one at the end of the day. Have them come packaged in in single servings (i.e. one pudding cup, not a bag of cookies).
- If it is emotional, wait it out. It may be healthier to feel the bad feelings, and talk/write yourself through them, than to eat them away.
... when trying to get through cravings- Cut back
- Have a crisis plan
- Identify and avoid triggers when possible
- Seek out social support
- Contact Dr. when appropriate (see PCOS post)
- Use distractions as appropriate (exercise, water, getting out of the house)
- Say "Yes, but later"
- Chose a "least harm" alternative (lower calorie snack, small amount of satisfying snack)
- Sometimes you just have to ride out the discomfort
- Celebrate success
- Otherwise stay heathy as possible (macros/micros, sleep)
Yup, the approach is a lot like what people would use for other addictions....
Great advice, all of it. Thanks Kyta.
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slimbettie wrote: »I do eat fruit. Fruit does not have "added" sugars.
It is only 10 days to get me back on track and away from the cakes....
oh so added sugar is worse than natural sugar…totally legit argument..
you realize your body has no way to distinguish between the two, right? Because they are all the same at the molecular level...
the poster said they eat fruit because it does not have added sugar..so what is wrong with added sugar as opposed to just putting some sugar in your coffee? Why is the implication that one form is better than another?0 -
Fortunately, by making sugar less of my life, this has become less of a problem for me.
An important part of our debate here is whether to keep moderate amounts of sugary treats in our diet or whether to avoid them as much as possible. I buy into the thinking that too much restraint can contribute to over indulgence later. I have experienced the feeling of "I'm owed". As well as feeling that I will probably go back to restrictive eating shortly so I'd better wolf down these treats now.
But I also agree that having less sweets leads to less cravings in the short term at least.
When I have dieted in the past, I reduced calories fairly severely. There was no room for empty calories. But this time the plan is to lose weight very slowly, so there IS room for treats.
The concept of an "end of day" treat seems like a good one. But perhaps, for me, once a week planned treat might be a better idea.
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general observation..it is funny how the majority of the sugar addiction folks are also yo yo dieters….
Instead of restricting foods and viewing them as "evil" you could get on a long term and sustainable path to weight loss where you eat all foods moderately, enjoy them, and lose weight.
The problem is that sugar has become a "crutch" so that it can be blamed for the reason as to why X diet fails.0 -
Here's some personal experience: I don't need masses of sugar if I work out hard regularly. I noticed this at first when doing YAYOG some time last year. I used my lunch break at the office and an empty meeting room and just did my best. Fascinatingly, my craving for sugar (and hearty snacks, like crisps) completely vanished. When I stopped working out because my back constantly hurt (I should have stretched, I know that now!) the sugar craving came back after a few weeks. I guess, but I'm not sure, that my blood sugar levels are generally more even if I work out as it still works. I can eat a few sweets each day and feel with with it. A small bag of sweets lasts me about a week now, instead of a few minutes.0
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Here's some personal experience: I don't need masses of sugar if I work out hard regularly. I noticed this at first when doing YAYOG some time last year. I used my lunch break at the office and an empty meeting room and just did my best. Fascinatingly, my craving for sugar (and hearty snacks, like crisps) completely vanished. When I stopped working out because my back constantly hurt (I should have stretched, I know that now!) the sugar craving came back after a few weeks. I guess, but I'm not sure, that my blood sugar levels are generally more even if I work out as it still works. I can eat a few sweets each day and feel with with it. A small bag of sweets lasts me about a week now, instead of a few minutes.
Yup. I do have diminished cravings when vigorously exercising, now that you mention it. I'm resting a sore foot these last few days, so perhaps that's why this whole sugar business is back on my brain.
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Whether or not one thinks sugar "addiction" is a real thing or not, it can be a helpful framework for folks who want to stop overusing it and are confused by their inability to do so.
Most of the rehab units where I have worked have not allowed sugary drinks or chocolate milk, because they are overused by the folks trying to recover from opiate, cocaine, or alcohol dependence.
Yes, sex, and love, and affection, and jumping out of planes, fun hobbies, action movies, drugs, sugar, porn, gambling, petting a dog-they all stimulate the pleasure center of the brain.
The question is the degree of stimulation, and how messed up a person's life becomes as a result.
The debate on this thread is very similar to the debate I hear among addicts' family members about addiction. People who have never experienced addiction cannot relate to it, and often assume it is merely a "willpower" or "behavior" problem, rather than a complex neuro-socio-behavior-ological reflex, or if they have experienced addiction, they assume that everyone will experience exactly what they did. The variability of experience is massive.
Words matter. I'm much more inclined to help someone that straight out says they are having issues controlling their behavior rather than someone who claims that they are addicted (thereby taking any and all responsibility off of themselves).
I've experienced addiction. I don't expect everyone to react the exact same way I did when recovering from said addiction. I'm actually really lucky because quitting things is pretty easy for me. I fully realize that it's not easy for most other people and I have empathy for the struggle they face.
Sugar just isn't one of those things, IMO.
I support people cutting sugary treats out of their diet if it will help them succeed (though I maintain that it's not necessary). There will always be foods that people just can't say no to (or just can't stop eating) - but it's not exclusively sugar - yet that's the only thing that people claim addiction to.0 -
OP - unless you are rummaging through a dumpster to get your sugar fix or eating spoons of sugar out of a bowl, you are not addicted to sugar. Do you have some self control issues with certain foods, perhaps...
-
My suggestion - create a calorie deficit, try to eat the foods that you like (yes, I mean some ice cream, cookies, etc), get a food scale and weigh log measure everything that you eat. Foods are not "good" or "bad" they are just food that your body uses for energy (or for tissue repair, muscle growth, to maintain bones, to prevent cancer or disease, or to protect vision, the cardiovascular system, the nervous system, the brain....) Try to make better choices (based on what?) and maintain your calorie deficit.
you can lose 50 pounds and eat sugar...
Italics in above mine.
As someone who has gone through the garbage can to eat sugary treats, yes - sugar activates reward pathways similar to how drugs do. Individual responses to addictive substances vary, however. Some people are more likely to become alcoholic, some are more vulnerable to opiate addiction, and sugar addiction varies from person to person. None deserve judgement. Blame does not help anyone manage their weight.
As the OP is asking for help overcoming sugar addiction, not to be advised on the state of her willpower, this is my perspective:- Make sure you are hitting your macro and micronutrient goals. Dairy cravings have destroyed several of my diets - pica is a thing, eating smart works better than willpower
- Especially be sure you are getting enough protein. Try for .8g per kg of body weight. MFP recommendations may be too low. Protein will help you feel more satisfied, and may help you to feel fuller longer.
- Don't set yourself up for failure. I eat before I take my kids to the food court. It's easier to say no to ice cream if I'm already full.
- Don't try for too high a deficit and eat back some of your exercise calories
- Make sure to get enough sleep
- Consiously try to change bad habits and eliminate mindless munching. Or, replace go-to snacks with something lower calorie (i.e. celery and carrot sticks instead of a bag of M&Ms)
- Exercise. When the cravings hit, take a walk instead of eating. Intense exercise can help lower hunger. It may also retrain taste to prefer lower-calorie foods.
- Some people mistake hunger for thirst. Try having a glass of water before indulging.
- Eating meals at regular times may help with cravings
- Cravings can be hormonal. Sometimes you just have to ride it out for a few days, and then things get better.
- Chose to include sweets, but just one at the end of the day. Have them come packaged in in single servings (i.e. one pudding cup, not a bag of cookies).
- If it is emotional, wait it out. It may be healthier to feel the bad feelings, and talk/write yourself through them, than to eat them away.
Try one change, give it a while (21 days for a new habit) to see if it works, then try another. Eventually you will find out what works for you. Good luck
IF you really had to rummage through the trash for sugar, for your sugar fix, and you really think that sugar is addictive why are you advocating that OP eat sugar? That is like telling a crack head that it is OK to smoke crack once a month….
I have indeed rummaged through garbage cans for sugary treats. I had to do the Sex in the City thing, pouring dish soap over the treat, to discourage myself from eating it. Soap really tastes bad, and lingers in the mouth. I'm far from the only person I know who has done this. Is it because you are male that you are having problems understanding this (i.e. never been pregnant, no monthlies)? If you have never had food cravings, I'm happy for you. Please try to have some sympathy for those of us who have.
Harm reduction is a strategy used in addressing addictions.
http://www.camh.ca/en/hospital/about_camh/influencing_public_policy/public_policy_submissions/harm_reduction/Pages/harmreductionbackground.aspx
One harm reduction method is for heroin users to switch to methadone. The heroin had biochemically altered their brains so that they cannot be calm without opiates. Opiates are the cause of the disease and the treatment in this case. The use of methadone may allow some people to lead relatively normal lives, have stable housing, and keep their jobs.
It is possible to severely reduce added sugars while keeping some natural sugars. Doing this for a time can help retrain one's sense of taste so that the natural sweetness of lower-calorie foods is better appreciated.
The advantage of sugars from a natural source is that the serving size is lower. A 130 g apple, for example, has 13 grams of sugar (about 10 from fructose), whereas a can of Dr. Pepper has 38 grams of sugar, (21 from fructose) The Dr. Pepper has over 3x the amount of sugar as the apple, and none of the protective effect of the 3 grams of fiber the apple also has. The apple has polyphenols and micronutrients that protect against the damage that is associated with high-fructose consumption. Because of the fiber, the apple is digestly proportionately more slowly than the Dr. Pepper, leaving the dieter with more satisfaction per calorie consumed. There is a smaller glucose spike as the energy is released to the body at a rate that more closely matches the rate that it is burned by the body, so less is stored. Cravings are reduced when blood sugar levels are kept stable. The higher percentage of fructose in (most) fruit makes them more satisfying for a longer period of time than the 45:55 gluctose-fructose ratio in HFCS and 50:50 ratio of glucose to fructose in sucrose.
As I said in another post, sugar is hard to avoid, and some extremely healthy food contains it (i.e. spinach). Trying to completely eliminate it seems both unhealthy and impractical. A harm reduction approach has been shown to do just that, reduce harm, and allow people to recover from or manage their issues (whether or not they chose to refer to them as addictions). So, when trying to get through cravings- Cut back
- Have a crisis plan
- Identify and avoid triggers when possible
- Seek out social support
- Contact Dr. when appropriate (see PCOS post)
- Use distractions as appropriate (exercise, water, getting out of the house)
- Say "Yes, but later"
- Chose a "least harm" alternative (lower calorie snack, small amount of satisfying snack)
- Sometimes you just have to ride out the discomfort
- Celebrate success
- Otherwise stay heathy as possible (macros/micros, sleep)
Yup, the approach is a lot like what people would use for other addictions....
Why not just go to the store instead? Why resort to eating garbage? Like, actual garbage, since in was in the garbage can.
If I leave it in the garbage can and buy more I've wasted money (I didn't pay for the original "junk" either, I just hate to see food go to waste). I'm not worth it Fortunately, by making sugar less of my life, this has become less of a problem for me.
wait, so you are addicted to sugar but you don't eat it all…???
All of your sugar posts make about zero sense, and the studies that you post are always shown to be biased and or do not prove your point..
I think its time to stop trying to convince everyone that sugar is evil.0 -
I agree with poster about when you eat less sugary stuff ( chocs cookies etc) you do crave it/ want it less.
Day 3 of my challenge almost done and dusted! I feel sooooo much better.
I had some spanspek just now and the natural sweetness of it was just enough.0 -
slimbettie wrote: »I do eat fruit. Fruit does not have "added" sugars.
It is only 10 days to get me back on track and away from the cakes....
oh so added sugar is worse than natural sugar…totally legit argument..
you realize your body has no way to distinguish between the two, right? Because they are all the same at the molecular level...
the poster said they eat fruit because it does not have added sugar..so what is wrong with added sugar as opposed to just putting some sugar in your coffee? Why is the implication that one form is better than another? [/quot
Ndj there are no difference. I am on a Personal challenge though to avoid any added sugar stuff for 10 days. I shorten it for myself by taking out the word " added" and call it a " ni sugar challenge". I don't know why it fascinates you so much?? That's all.0 -
general observation..it is funny how the majority of the sugar addiction folks are also yo yo dieters….
Instead of restricting foods and viewing them as "evil" you could get on a long term and sustainable path to weight loss where you eat all foods moderately, enjoy them, and lose weight.
The problem is that sugar has become a "crutch" so that it can be blamed for the reason as to why X diet fails.
Agreed100%
There may be exceptions though. I am by no means a sugar addict or any other kind of addict. Addiction is serious and not a word to play with.
0 -
OP - unless you are rummaging through a dumpster to get your sugar fix or eating spoons of sugar out of a bowl, you are not addicted to sugar. Do you have some self control issues with certain foods, perhaps...
-
My suggestion - create a calorie deficit, try to eat the foods that you like (yes, I mean some ice cream, cookies, etc), get a food scale and weigh log measure everything that you eat. Foods are not "good" or "bad" they are just food that your body uses for energy (or for tissue repair, muscle growth, to maintain bones, to prevent cancer or disease, or to protect vision, the cardiovascular system, the nervous system, the brain....) Try to make better choices (based on what?) and maintain your calorie deficit.
you can lose 50 pounds and eat sugar...
Italics in above mine.
As someone who has gone through the garbage can to eat sugary treats, yes - sugar activates reward pathways similar to how drugs do. Individual responses to addictive substances vary, however. Some people are more likely to become alcoholic, some are more vulnerable to opiate addiction, and sugar addiction varies from person to person. None deserve judgement. Blame does not help anyone manage their weight.
As the OP is asking for help overcoming sugar addiction, not to be advised on the state of her willpower, this is my perspective:- Make sure you are hitting your macro and micronutrient goals. Dairy cravings have destroyed several of my diets - pica is a thing, eating smart works better than willpower
- Especially be sure you are getting enough protein. Try for .8g per kg of body weight. MFP recommendations may be too low. Protein will help you feel more satisfied, and may help you to feel fuller longer.
- Don't set yourself up for failure. I eat before I take my kids to the food court. It's easier to say no to ice cream if I'm already full.
- Don't try for too high a deficit and eat back some of your exercise calories
- Make sure to get enough sleep
- Consiously try to change bad habits and eliminate mindless munching. Or, replace go-to snacks with something lower calorie (i.e. celery and carrot sticks instead of a bag of M&Ms)
- Exercise. When the cravings hit, take a walk instead of eating. Intense exercise can help lower hunger. It may also retrain taste to prefer lower-calorie foods.
- Some people mistake hunger for thirst. Try having a glass of water before indulging.
- Eating meals at regular times may help with cravings
- Cravings can be hormonal. Sometimes you just have to ride it out for a few days, and then things get better.
- Chose to include sweets, but just one at the end of the day. Have them come packaged in in single servings (i.e. one pudding cup, not a bag of cookies).
- If it is emotional, wait it out. It may be healthier to feel the bad feelings, and talk/write yourself through them, than to eat them away.
Try one change, give it a while (21 days for a new habit) to see if it works, then try another. Eventually you will find out what works for you. Good luck
IF you really had to rummage through the trash for sugar, for your sugar fix, and you really think that sugar is addictive why are you advocating that OP eat sugar? That is like telling a crack head that it is OK to smoke crack once a month….
I have indeed rummaged through garbage cans for sugary treats. I had to do the Sex in the City thing, pouring dish soap over the treat, to discourage myself from eating it. Soap really tastes bad, and lingers in the mouth. I'm far from the only person I know who has done this. Is it because you are male that you are having problems understanding this (i.e. never been pregnant, no monthlies)? If you have never had food cravings, I'm happy for you. Please try to have some sympathy for those of us who have.
Harm reduction is a strategy used in addressing addictions.
http://www.camh.ca/en/hospital/about_camh/influencing_public_policy/public_policy_submissions/harm_reduction/Pages/harmreductionbackground.aspx
One harm reduction method is for heroin users to switch to methadone. The heroin had biochemically altered their brains so that they cannot be calm without opiates. Opiates are the cause of the disease and the treatment in this case. The use of methadone may allow some people to lead relatively normal lives, have stable housing, and keep their jobs.
It is possible to severely reduce added sugars while keeping some natural sugars. Doing this for a time can help retrain one's sense of taste so that the natural sweetness of lower-calorie foods is better appreciated.
The advantage of sugars from a natural source is that the serving size is lower. A 130 g apple, for example, has 13 grams of sugar (about 10 from fructose), whereas a can of Dr. Pepper has 38 grams of sugar, (21 from fructose) The Dr. Pepper has over 3x the amount of sugar as the apple, and none of the protective effect of the 3 grams of fiber the apple also has. The apple has polyphenols and micronutrients that protect against the damage that is associated with high-fructose consumption. Because of the fiber, the apple is digestly proportionately more slowly than the Dr. Pepper, leaving the dieter with more satisfaction per calorie consumed. There is a smaller glucose spike as the energy is released to the body at a rate that more closely matches the rate that it is burned by the body, so less is stored. Cravings are reduced when blood sugar levels are kept stable. The higher percentage of fructose in (most) fruit makes them more satisfying for a longer period of time than the 45:55 gluctose-fructose ratio in HFCS and 50:50 ratio of glucose to fructose in sucrose.
As I said in another post, sugar is hard to avoid, and some extremely healthy food contains it (i.e. spinach). Trying to completely eliminate it seems both unhealthy and impractical. A harm reduction approach has been shown to do just that, reduce harm, and allow people to recover from or manage their issues (whether or not they chose to refer to them as addictions). So, when trying to get through cravings- Cut back
- Have a crisis plan
- Identify and avoid triggers when possible
- Seek out social support
- Contact Dr. when appropriate (see PCOS post)
- Use distractions as appropriate (exercise, water, getting out of the house)
- Say "Yes, but later"
- Chose a "least harm" alternative (lower calorie snack, small amount of satisfying snack)
- Sometimes you just have to ride out the discomfort
- Celebrate success
- Otherwise stay heathy as possible (macros/micros, sleep)
Yup, the approach is a lot like what people would use for other addictions....
Why not just go to the store instead? Why resort to eating garbage? Like, actual garbage, since in was in the garbage can.
If I leave it in the garbage can and buy more I've wasted money (I didn't pay for the original "junk" either, I just hate to see food go to waste). I'm not worth it Fortunately, by making sugar less of my life, this has become less of a problem for me.
wait, so you are addicted to sugar but you don't eat it all…???
All of your sugar posts make about zero sense, and the studies that you post are always shown to be biased and or do not prove your point..
I think its time to stop trying to convince everyone that sugar is evil.
Please post your unbiased studies so I can see what they look like.
I am recovering from my sugar cravings, so I am getting better at leaving sugar in the garbage cans...
I don't think sugar is evil, and I believe sugar can be part of a healthy diet. I can suffer from sugar cravings and not think it is evil.0 -
general observation..it is funny how the majority of the sugar addiction folks are also yo yo dieters….
Instead of restricting foods and viewing them as "evil" you could get on a long term and sustainable path to weight loss where you eat all foods moderately, enjoy them, and lose weight.
The problem is that sugar has become a "crutch" so that it can be blamed for the reason as to why X diet fails.
SO MUCH TRUTH!!!0 -
OP - unless you are rummaging through a dumpster to get your sugar fix or eating spoons of sugar out of a bowl, you are not addicted to sugar. Do you have some self control issues with certain foods, perhaps...
-
My suggestion - create a calorie deficit, try to eat the foods that you like (yes, I mean some ice cream, cookies, etc), get a food scale and weigh log measure everything that you eat. Foods are not "good" or "bad" they are just food that your body uses for energy (or for tissue repair, muscle growth, to maintain bones, to prevent cancer or disease, or to protect vision, the cardiovascular system, the nervous system, the brain....) Try to make better choices (based on what?) and maintain your calorie deficit.
you can lose 50 pounds and eat sugar...
Italics in above mine.
As someone who has gone through the garbage can to eat sugary treats, yes - sugar activates reward pathways similar to how drugs do. Individual responses to addictive substances vary, however. Some people are more likely to become alcoholic, some are more vulnerable to opiate addiction, and sugar addiction varies from person to person. None deserve judgement. Blame does not help anyone manage their weight.
As the OP is asking for help overcoming sugar addiction, not to be advised on the state of her willpower, this is my perspective:- Make sure you are hitting your macro and micronutrient goals. Dairy cravings have destroyed several of my diets - pica is a thing, eating smart works better than willpower
- Especially be sure you are getting enough protein. Try for .8g per kg of body weight. MFP recommendations may be too low. Protein will help you feel more satisfied, and may help you to feel fuller longer.
- Don't set yourself up for failure. I eat before I take my kids to the food court. It's easier to say no to ice cream if I'm already full.
- Don't try for too high a deficit and eat back some of your exercise calories
- Make sure to get enough sleep
- Consiously try to change bad habits and eliminate mindless munching. Or, replace go-to snacks with something lower calorie (i.e. celery and carrot sticks instead of a bag of M&Ms)
- Exercise. When the cravings hit, take a walk instead of eating. Intense exercise can help lower hunger. It may also retrain taste to prefer lower-calorie foods.
- Some people mistake hunger for thirst. Try having a glass of water before indulging.
- Eating meals at regular times may help with cravings
- Cravings can be hormonal. Sometimes you just have to ride it out for a few days, and then things get better.
- Chose to include sweets, but just one at the end of the day. Have them come packaged in in single servings (i.e. one pudding cup, not a bag of cookies).
- If it is emotional, wait it out. It may be healthier to feel the bad feelings, and talk/write yourself through them, than to eat them away.
Try one change, give it a while (21 days for a new habit) to see if it works, then try another. Eventually you will find out what works for you. Good luck
IF you really had to rummage through the trash for sugar, for your sugar fix, and you really think that sugar is addictive why are you advocating that OP eat sugar? That is like telling a crack head that it is OK to smoke crack once a month….
I have indeed rummaged through garbage cans for sugary treats. I had to do the Sex in the City thing, pouring dish soap over the treat, to discourage myself from eating it. Soap really tastes bad, and lingers in the mouth. I'm far from the only person I know who has done this. Is it because you are male that you are having problems understanding this (i.e. never been pregnant, no monthlies)? If you have never had food cravings, I'm happy for you. Please try to have some sympathy for those of us who have.
Harm reduction is a strategy used in addressing addictions.
http://www.camh.ca/en/hospital/about_camh/influencing_public_policy/public_policy_submissions/harm_reduction/Pages/harmreductionbackground.aspx
One harm reduction method is for heroin users to switch to methadone. The heroin had biochemically altered their brains so that they cannot be calm without opiates. Opiates are the cause of the disease and the treatment in this case. The use of methadone may allow some people to lead relatively normal lives, have stable housing, and keep their jobs.
It is possible to severely reduce added sugars while keeping some natural sugars. Doing this for a time can help retrain one's sense of taste so that the natural sweetness of lower-calorie foods is better appreciated.
The advantage of sugars from a natural source is that the serving size is lower. A 130 g apple, for example, has 13 grams of sugar (about 10 from fructose), whereas a can of Dr. Pepper has 38 grams of sugar, (21 from fructose) The Dr. Pepper has over 3x the amount of sugar as the apple, and none of the protective effect of the 3 grams of fiber the apple also has. The apple has polyphenols and micronutrients that protect against the damage that is associated with high-fructose consumption. Because of the fiber, the apple is digestly proportionately more slowly than the Dr. Pepper, leaving the dieter with more satisfaction per calorie consumed. There is a smaller glucose spike as the energy is released to the body at a rate that more closely matches the rate that it is burned by the body, so less is stored. Cravings are reduced when blood sugar levels are kept stable. The higher percentage of fructose in (most) fruit makes them more satisfying for a longer period of time than the 45:55 gluctose-fructose ratio in HFCS and 50:50 ratio of glucose to fructose in sucrose.
As I said in another post, sugar is hard to avoid, and some extremely healthy food contains it (i.e. spinach). Trying to completely eliminate it seems both unhealthy and impractical. A harm reduction approach has been shown to do just that, reduce harm, and allow people to recover from or manage their issues (whether or not they chose to refer to them as addictions). So, when trying to get through cravings- Cut back
- Have a crisis plan
- Identify and avoid triggers when possible
- Seek out social support
- Contact Dr. when appropriate (see PCOS post)
- Use distractions as appropriate (exercise, water, getting out of the house)
- Say "Yes, but later"
- Chose a "least harm" alternative (lower calorie snack, small amount of satisfying snack)
- Sometimes you just have to ride out the discomfort
- Celebrate success
- Otherwise stay heathy as possible (macros/micros, sleep)
Yup, the approach is a lot like what people would use for other addictions....
Why not just go to the store instead? Why resort to eating garbage? Like, actual garbage, since in was in the garbage can.
If I leave it in the garbage can and buy more I've wasted money (I didn't pay for the original "junk" either, I just hate to see food go to waste). I'm not worth it Fortunately, by making sugar less of my life, this has become less of a problem for me.
So then why throw it in the garbage if you are just going to take it out of the garbage and eat it?
When you go to other people's house and they throw something sugary in the garbage, do you eat their garbage to?
If you are walking down the block and you see that someone threw a donut in the garbage can will you eat it?
I'm trying to show willpower when I throw away sugar that other people have brought into my house. I mostly don't take sugar from other people's garbages, though I have at work. I try not to leave my house hungry (so I'm less vulnerable to cravings). I'm recovering, so this is something I challenge myself to do (delay before eating the sugar, throw out the sugar instead of eating it, leave the sugar in the garbage). It happens in stages.0 -
slimbettie wrote: »I do eat fruit. Fruit does not have "added" sugars.
It is only 10 days to get me back on track and away from the cakes....
oh so added sugar is worse than natural sugar…totally legit argument..
you realize your body has no way to distinguish between the two, right? Because they are all the same at the molecular level...
http://www.jci.org/articles/view/37385
Glucose and fructose are differently at a molecular level, and act differently in the body.0
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