Sugar

Mellieanne1019

I need help and advise

How does people stay away from bad sugar and going to a whole food and healthy food of eating? I need help!

Liftng4Lis

I don't. So long as it fits into my allotment, I'm golden.

vivmom2014

I don't restrict foods. It's all about the calorie deficit, and eating everything that I enjoy.

MarcyKirkton

I dont have wiggle room for sweets. So I just look forward to hitting my goal for the week.

nutmegoreo

Bad sugar? Does it rob banks?

Seriously though, you can eat what you want just less of it. Veggies are filling for much fewer calories and very tasty. Eat more foods that are nutrient dense, but it's nice for your own sanity to fit in a few treats now and again. Try not to label foods as good and bad. Too many people then extend that to themselves "I ate good foods today, I made good choices, therefore, I am good." It becomes a cycle of shame and blame when you eat something you have labelled as 'bad.'

Hopefully, I'm just reading more into this, we see it a lot here.

kittykarin

For me, processed sugar only makes me hungry and sends blood sugar soaring. I have tried to cut out processed sugar and replace with protein or natural sugars from fruits and veggies. If I'm craving sweets, a small square of dark chocolate will do the trick. But sweets aren't really my thing; I love salty snacks so I have to just stay away from those things or I'll want 1000 calories worth. Good luck!

queenliz99

Moderation is key, no food is bad. Too much food on the other hand, well.............

Mellieanne1019

Thanks everyone I appreciate it!

nvmomketo

I am another who failed at moderating foods with added sugars, or highly processed starchy foods. I found restricting carbs works very well to eliminate my carb cravings and reduce my appetite.

I think of my sugar problem as something similar to an addiction. I can't have just a little, so most days I'll ave almost no sugar at all. The induction phase of Atkins is similar to what I do. It works well for me.

cafeaulait7

Some of the yogurts with fruit are really good without much added sugar, particularly the Greek ones. They are good for you, too. You can make your own smoothies with 'whole' ingredients, too.

I still get the low carb or diet versions of some things, like hot cocoa or hot cider mix. I don't mind sugar substitutes (a lot of people do). I like those for a sweet-tasting treat that's not too high in sugar or carbs. I do have to watch mine for health reasons.

mandipandi75

Avoiding refined sugars is a personal choice. Some people can tolerate it better then others. Some need to cut it out for health reasons. For most, moderation is key. For weight loss purposes only, you don't have to avoid them. However, sugary foods are usually higher in calories. Find what works best for you.

Orphia

I don't worry about it! I eat a moderate amount of sugar and I've lost 20 kg in 6 months. I feel fantastic!

jgnatca

When you fill your plate with healthful things, refined sugar takes a bit role. I suggest workin at filling your diet rather than taking away.

For instance, how will you dress your morning oatmeal with some fruit and protein? Then you can reduce your brown sugar or sugar.

jennifer_417

Sugar isn't bad. I did switch to artificial sweetner to save calories, though, and now I prefer it. All things in moderation.

lemurcat12

Mellieanne1019 wrote: »

I need help and advise

How does people stay away from bad sugar and going to a whole food and healthy food of eating? I need help!

In order to be helpful, we need to know what you are finding difficult about it. I'm assuming by "bad sugar" you mean added sugar, which I don't think we need to avoid (although I have from time to time), but do think should be limited.

lemurcat12

jgnatca wrote: »

When you fill your plate with healthful things, refined sugar takes a bit role. I suggest workin at filling your diet rather than taking away.

For instance, how will you dress your morning oatmeal with some fruit and protein? Then you can reduce your brown sugar or sugar.

+1

MoiAussi93

I stay away from added sugar by just not keeping any foods with it in my house. Out of sight, out of mind. It has really helped eliminate my cravings, and helped me eat the appropriate amount and lose weight.

If I want something sweet, I have a little bit of dark chocolate, or some fruit. I also snack on things like almonds and natural peanut butter...these things are filling without adding a lot of sugar.

Kalikel

I don't really think of it as "bad sugar" but I flipped my diet from one of total crap to a healthy, kind of (working on it) well-balanced diet. It took a lot of work, some learning (about nutrition and new ways to make food) and determination. Fall down 99 times, get up 1000 - that kind of thing.

It was difficult, but I'm very happy that I've done it. I'm healthier and I feel better.

entwife

Sugar isn't bad, the companies that manufacture and market it however, that's another story!

I'm a sugar fiend, always have been, I crave it like there is no tomorrow. I'm trying to educate myself about sugar and its effects, I find it much easier to resist when I know why I am craving it and how bad it actually is for my body. And its definitely true, the less you eat, the less you crave!

Sugar isn't *bad* but too much sugar is bad for us!

lemurcat12

Eh, I never ate a diet of total crap (or even huge amounts of sugar) and I sometimes have regular sugar in my house (like when I need it for something I bake and then afterwards). It's not some kind of major temptation. I don't think I eat any processed foods with significant amounts of hidden added sugar, so don't worry about that (smoked salmon has a tiny bit, plain yogurt has sugar, but not "added sugar").

I do eat store bought ice cream and (rarely) bake pies. At Christmas I usually bake cookies too, and maybe once or twice a year I do a cheesecake. All those have "added sugar."

Anyway, agree that sugar isn't bad but that too much is bad for us, and that far too many Americans eat too much.

RodaRose

Mellieanne1019 wrote: »

I need help and advise

How does people stay away from bad sugar and going to a whole food and healthy food of eating? I need help!

If you want to eat less sugar, add more protein and lots more fats and oils like butter, full fat salad dressing, sour cream, bacon, dark chicken, salmon, tuna, eggs, coconut oil, chia seeds, avocados, hummus. Also more nutrient dense veggies like collards, kale, spinach, snow peas, broccoli, yellow squash, kale, Green beans, cucumbers.

Yi5hedr3

Remove soda and cows milk to start. Removed candy and processed foods. Use stevia as sweetener. That's a good start.

Sued0nim

Yi5hedr3 wrote: »

Remove soda and cows milk to start. Removed candy and processed foods. Use stevia as sweetener. That's a good start.

Just to check on this advice

So remove soda, fine it has a lot of added sugar what about diet soda that doesn't, is that ok?

Cows milk? Is that because of lactose? Do you think dairy is overall bad for health despite the protein, calcium, vitamin B and idione content. What about the fructose in fruit, is that less worrying?

Remove candy ...well I suppose so, but she could incorporate some if she loves candy and can moderate

Processed foods? Do you mean all processed foods? Can she eat fibre rich breads and cereals? What processes aren't allowed...are tinned or frozen vegetables ok

I know nothing about stevia...isn't it processed though.

Sued0nim

Mellieanne1019 wrote: »

I need help and advise

How does people stay away from bad sugar and going to a whole food and healthy food of eating? I need help!

You know what I'd do

I'd start looking at recipes that I know are full of lots of colourful vegetables, lean proteins and that I'd find delicious and I'd start there

skinnytaste.com has a lot of great lower calorie recipes...I can recommend the chicken cacciatore but I add thyme, zucchini and more peppers to mine and don't include the mushrooms...build it in your recipe builder and work out how many calories per hundred grammes and you have meals for a couple of days.

I'd ensure I ate sufficient protein and fats (good guidelines as a minimum are 0.6-0.8g protein and 0.35g fat per pound of bodyweight) on a daily basis

I'd make sure I had a rainbow of vegetables at hand and some quick grab and go meals

And I'd calorie log and gradually build up a reportoire of go to foods that I enjoy

I wouldn't eliminate any one thing ...if just work out if I've met my nutritional minimums and if the calories are worth it or if there is something else for fewer calories I would be equally happy with ...this is how I found snickers ice cream bars and soleros

Hope that helps

Good luck

kshama2001

Mellieanne1019 wrote: »

I need help and advise

How does people stay away from bad sugar and going to a whole food and healthy food of eating? I need help!

I reduced foods with added sugar, and found the less I ate, the less I wanted. I needed to eat less foods to create a calorie deficit, and no longer having biscuits and wine with pasta meals was an easy cut. For about the first three months, I stopped making baked goods. I'm eating more fruit.

I've found I need a certain amount of protein in relationship to carbs in order to feel satisfied, so pay attention to the macros of my meals. 40% carbs, 30 % fat, 30% protein works for me. If I concentrate on the protein and add fats like I normally do, the carbs take care of themselves.

In the spring, I swapped out coffee and hot cocoa for tea, to which I add considerably less, if any, sugar. Now that it's getting cold again, I'm wanting coffee again, but found if I add whey protein powder to it, I don't need to add any sugar.

I remind myself that veggies have volume and fiber that help keep me full, so make a point of eating them.

kommodevaran

Bad sugar, processed sugar Please stop

Think about it this way. We are evolved to eat in a certain food environment that looks a bit different from what we have today. People react differently to food cues. Which group do you belong to (mostly)?
Are you happy with a small amount that fits nicely into your calorie goal?
Do you obsess over sweets, crisps etc and never feel satisfied no matter how much you get?
Answer this and that will tell you how to approach eh, sugar (I don't think it's "sugar" per se, but hyperpalatable junkfood and our associations linked with it).

Learn to cook. Taste new foods. Fill your fridge, freezer and pantry with whole foods. Don't eat between meals. Sit down and enjoy your food.

umayster

Mellieanne1019 wrote: »

I need help and advise

How does people stay away from bad sugar and going to a whole food and healthy food of eating? I need help!

Start by identifying your biggest source of sugar and work on replacing it with non sugar options. Give yourself time to adopt your replacement and integrate fully into habits and routines. Don't rush through this but respect your goals and make a little progress towards them daily. Once you've got a solid change of habit work on the next worst sugary diet item. You are making changes for long term health.

Some people find that just cutting sugar & other carbohydrates almost completely eliminates the cravings. If cravings are a huge problem for you, consider & research very low carb diets.

Best of luck!