Sugar Addict needs support
bettersusan
Posts: 240 Member
So, I have dieted successfully before, but over the years the weight has crept back... Especially since a major injury and surgery on my foot. This time I am trying to be healthier in regard to my sugar intake as I lose weight. I'm also trying to eat low to moderate carbs each day. I am having MAJOR sugar withdrawal. I know it may sound ridiculous to some of you, but I feel like I'm absolutely going nuts sometimes wanting something sweet. I feel so agitated. I have managed to keep the sugar and carbs low the past several days, but what do I do when I want it so badly I can't stand it. I wonder if this is what drug addicts and alcoholics feel when they try to quit. I literally felt ill the first couple of nights when I went to bed. Is this normal? The problem is, I can't avoid sugar. It is EVERYWHERE. Even sweet little old ladies at church give it to my children. I know I can lose weight without limiting it so much because I have before. I want to be healthier though. Sugar not only turns into fat but it is hard on our livers and kidneys, and I already have a rare, autoimmune liver disease. Any tips?? I feel like I need to join a "Sugar Addicts Support Group."
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Replies
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Sugar doesn't turn to fat.15
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i love sugar but I make it fit into my daily calories. Sugar is not addictive but it sure does taste good. Figure out how to make fit into your life too.
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You are making this more complicated than it needs to be. That's not your fault. A lot of diet gurus have sold a lot of books and done a lot of talk shows exactly by making it more complicated than it needs to be. If you've heard it often, you tend to believe it whether or not it's actually true.
The truth is: Don't worry about carbs and sugar. Unless a doctor has told you to limit sugar, there's no need to. Just limit your calories. For weight loss, all you need to do is burn more calories than you eat. Period. As long as you do that, you could be eating nothing but Twinkies and still lose weight. (That's ill-advised for other reasons. You won't get proper nutrition and you'll feel like garbage. But you'll be lighter.)
Long-term, the goal is to train ourselves in eating habits we can sustain for the rest of our lives and still be healthy. Unless you're prepared to cut out sugar for the rest of your life, don't be extreme about cutting it out while "dieting". You'll just end up going crazy once you hit your goal weight, binge on sugar, and eventually gain it all back. Become accustomed simply to eating less.13 -
I know of a Swedish blogger who considers herself a sugar addict and she too often talks about how it can be compared to alcoholism. For her the only thing that helped was to go strict LCHF. She's been very successful that way and finds the community a big help too I believe. She has the kind of all or nothing personality that lends itself to that kind of lifestyle though. I don't think we all work that way. I know for me, if I thought I couldn't have sugar for the rest of my life I wouldn't be able to get past that and it would stress me enough to eventually make me throw in the towel.
It sounds like you just need to figure out how to get yourself in a deficit and not really worry about the rest unless you're like the woman I mentioned above, who could lock herself in her flat and binge on chocolate and syrup for days until she had to go to the emergency room. With some exercise and the right food there will be room in your day and diary for the odd bit of chocolate or whatever you need to stay sane.
If you want to cut down a bit on sugar while you're at it I think that's great and my top tips would be to substitute some of the sugary snacks with berries such as raspberries and strawberries. Greek yoghurt with agave syrup, blueberries and some cinnamon is heaven and Lindt does an amazing 85% dark chocolate with only 19g sugar per 100g. One or two squares with a cup of coffee will totally satisfy my sugar cravings in the evenings.3 -
bettersusan wrote: »So, I have dieted successfully before, but over the years the weight has crept back... Especially since a major injury and surgery on my foot. This time I am trying to be healthier in regard to my sugar intake as I lose weight. I'm also trying to eat low to moderate carbs each day. I am having MAJOR sugar withdrawal. I know it may sound ridiculous to some of you, but I feel like I'm absolutely going nuts sometimes wanting something sweet. I feel so agitated. I have managed to keep the sugar and carbs low the past several days, but what do I do when I want it so badly I can't stand it. I wonder if this is what drug addicts and alcoholics feel when they try to quit. I literally felt ill the first couple of nights when I went to bed. Is this normal? The problem is, I can't avoid sugar. It is EVERYWHERE. Even sweet little old ladies at church give it to my children. I know I can lose weight without limiting it so much because I have before. I want to be healthier though. Sugar not only turns into fat but it is hard on our livers and kidneys, and I already have a rare, autoimmune liver disease. Any tips?? I feel like I need to join a "Sugar Addicts Support Group."
Actually sugar generally stored as glycogen, oxidized for immediate use, and a small part might be stored as fat if glycogen is full and no immediate use for it is needed.
Why not just start making smart choices. It seems like most of this is behavioral/psychological. What I have found that if I restrict foods I enjoy, it's hard for me to stay on track. If I incorporate 10-15% of my calories to treats, I have greater compliance. What I do is concentrate on calories and protein. Additionally, if you are eating adequate amounts of fiber, it should eliminate the impact of sugar.8 -
Try and opt for a little piece of dark chocolate or some fruit when the sugar cravings hit. If you deprive yourself completely chances are you'll fall off the wagon massively. I'm a great believer in "a little of what you fancy does you good" with emphasis on the little or at least in moderation.5
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bettersusan wrote: »This time I am trying to be healthier in regard to my sugar intake as I lose weight.
I think this is a great plan. For a lot of us focusing on healthy eating can be motivating. It's good to try to make this a positive goal and not too restrictive. Think about what you want to have in your diet within your calories, which will help you understand what you have available for some extras (whether decadent foods like good cheese, which is one of my vices, or chocolate, or whatever).I'm also trying to eat low to moderate carbs each day.
That is often a good strategy, depending on personal preference. Are you also focusing on getting a reasonable amount of protein? I think that is important. Also, really satisfying additions of healthy fats and other foods that fit now that carbs are lower? One thing I think is important when switching around a diet is making sure you enjoy the new diet.I am having MAJOR sugar withdrawal. I know it may sound ridiculous to some of you, but I feel like I'm absolutely going nuts sometimes wanting something sweet. I feel so agitated.
I don't think it sounds nuts, although I don't think it's physical withdrawal for various reasons. Most likely it is a normal reaction to changing habits (I used to eat all the time between meals at work, especially when stressed, and when I stopped it was HARD, for a while, and then it stopped being hard at all). In other words, it is a pain to get through, but will likely go away as you change habits.
You also may have some issues with emotional eating (or perhaps not -- as I do, I don't want to assume everyone does, but going by the feelings). One thing I think is helpful is to understand WHEN you are wanting something sweet -- is it a specific sweet thing or things (for example, I never have any interest in hard candies, but might really want ice cream or chocolate), is it at certain times, is it when it's offered, it is associated with lack of sleep or feelings or what.
Oh, lack of sleep deserves a special mention. It in many, many people makes you crave sweets (or other quick carbs), especially if you have been in the habit of using them as a pick-me-up. And it messes with willpower. It helps sometimes to think "my body just needs energy, I'll have a cup of coffee and try to sleep better tonight."
Anyway, understanding when and the triggers or associations that lead to the desire for sugar (or certain sweets) can be extremely helpful.
I also found that for me structure helped. I think about what I want in my diet, getting it in specific (delicious) meals, and not eating at other times, period. After a week or so I mostly stopped thinking about foods at other times.
Not at first, but later, I did find it helped to include something sweet in my day, occasionally, for me having it after dinner in a measured out serving size, was ideal, but people vary. Among other things, being able to think "not now, but if I have calories after dinner" allowed me to not want the many things offered -- most of which, realistically are just THERE, but not as good as what I may have planned for my dessert later. And not thinking it's 100% off limits, but just something I'm choosing not to have now because I am saving the calories for later helped me too. (People will vary on strategies that work best for them.)
On being healthier -- that's overall diet, not whether you have a little sugar or not. The question, of course, is how much of your diet is it. You might be making it harder by focusing on it as something you cannot have, though. (Or you might find you cannot currently moderate it but can later.) Starting with structure and realizing that it will get easier should help, though.5 -
If reducing your sugar intake is important to you, then go for it. It might be easier for you if you try to make a slow reduction rather than going cold turkey, though.
I love me some sugar, but I find that it isn't sugar on its own that gets me. It's the combination of sugar with yummy stuff like carbs and fats, e.g. baked goods. I try to limit those foods and don't worry so much about the sugar content of other things, like condiments.0 -
I've quit smoking before, many, many times, before finally quitting several years ago. I've also had to cut the majority of my sugar and carbs from my diet due to health reasons. I would not say it's the same level, but it has a lot parallels. There's the habit and routine, the pleasurable associations, and there's going through the pain (withdraws).
What are your withdrawal symptoms? "Keto flu" If it's headaches and feeling fatigued then you may have to increase your sodium and potassium intake. Your body and brain may also be slowely adapting to burn fat as your primary energy source - so you may feel sluggish for the first week or two.5 -
All macros turn to fat if you are in a caloric surplus; the opposite is true if you are in a defict. You are no more healthy for avoiding sugar unless you are diabetic.3
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Do you have diabetese or blood sugar issues? If you don't have why demonized sugar and carbs? Sugar and carbs isn't bad, But regulating maybe wiser. I always have sugar and carbs while i'm losing weight and I successfully made it, keep a deficit theres no magic in low carb thr deficit will do the job in weight loss1
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Do you have diabetese or blood sugar issues? If you don't have why demonized sugar and carbs? Sugar and carbs isn't bad, But regulating maybe wiser. I always have sugar and carbs while i'm losing weight and I successfully made it, keep a deficit theres no magic in low carb thr deficit will do the job in weight loss
I don't have have diabetes or blood sugar issues, but too much sweets does make me a little nutty. I want to eat and eat and eat and never feel satisfied. I stop eating when I finally get to the point where I feel physically ill.
While I was able to get this under control by simply reducing carbs, I bet low card IS magic for some people, and I support them in picking a WOE that works for them.
When I do the following, I don't have cravings:
1. Get sufficient sleep
2. Exercise regularly - when I get the happy hormones from exercise, I'm not prone to seeking them from food.
3. Get sufficient protein in relationship to carbs. I'm not low carb, but reducing carbs and upping protein worked for cravings for me. See also http://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html
4. Eat moderate amounts of fruit. This makes me less interested in higher calorie sweets.
5. Take a magnesium supplement. This can be especially helpful for women premenstrually.
6. Save foods like chocolate for after dinner, in small amounts
7. Stay hydrated
8. Have a calorie deficit that is appropriate for the amount of weight I need to lose. An overly aggressive goal can definitely lead to cravings.
9. Eat at maintenance when my appetite goes up premenstrually.
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Do you have diabetese or blood sugar issues? If you don't have why demonized sugar and carbs? Sugar and carbs isn't bad, But regulating maybe wiser. I always have sugar and carbs while i'm losing weight and I successfully made it, keep a deficit theres no magic in low carb thr deficit will do the job in weight loss
She said she has an "autoimmune liver disease".
In your medical opinion does that qualify as medical reason to restrict and moderate carbohydrates?3 -
bettersusan wrote: »So, I have dieted successfully before, but over the years the weight has crept back... Especially since a major injury and surgery on my foot. This time I am trying to be healthier in regard to my sugar intake as I lose weight. I'm also trying to eat low to moderate carbs each day. I am having MAJOR sugar withdrawal. I know it may sound ridiculous to some of you, but I feel like I'm absolutely going nuts sometimes wanting something sweet. I feel so agitated. I have managed to keep the sugar and carbs low the past several days, but what do I do when I want it so badly I can't stand it. I wonder if this is what drug addicts and alcoholics feel when they try to quit. I literally felt ill the first couple of nights when I went to bed. Is this normal? The problem is, I can't avoid sugar. It is EVERYWHERE. Even sweet little old ladies at church give it to my children. I know I can lose weight without limiting it so much because I have before. I want to be healthier though. Sugar not only turns into fat but it is hard on our livers and kidneys, and I already have a rare, autoimmune liver disease. Any tips?? I feel like I need to join a "Sugar Addicts Support Group."
I avoided this by staying moderate carb rather than attempting low carb. Perhaps tapering down would be easier on you? Might want to peruse the Low Carb group: http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group1 -
Hi Susan.. I empathize with the way you feel and appreciate your humor. I crave sweets too. I am finding as I cut them out and replace my intake with healthy but filling choices, my cravings are going away some and I am more sensitive to things being too sweet which I did not notice before. I have learned that my greatest cravings are between 2-4PM in the afternoon. Somethings that I am doing are:
- I try to make sure I am not tired esp. between 2-4
- I try to make sure I have a good satisfying meal at lunch with protein
- I drink lots of water especially at noon
- I have almonds as a snack at that time (and precounted out)
- I try to avoid sweets because I feel like once I start, I have trouble stopping. But if I cannot knock the craving, I cut up Quest Protein bars and use them as a snack at that time
Good luck on your journey. I hope you discover what works best for you!2 -
I'm pre-diabetic so I have to watch my carb and sugar intake. The sugar dragon....oh boy...
What finally worked for me was literally not having any sugar in the house. No sugar, no honey. I don't worry about condiments that have sugar in them such as worcestershire sauce or ketchup because I use very little of those kind of things anyway, I only use them when adding a few spoonfuls to recipes. If ketchup, for example, is one of your triggers and you know that you would use too much of it if it's around, then don't have it in the house, period.
It took about 3 weeks to finally stop having sugar cravings (may have been closer to a month). I just powered through. Eating a piece of fruit helps if you're desperate. I'm now at the point where I can drink coffee without sugar (a splash of cream helps - it adds a little bit of sweetness that I wasn't able to detect in cream before). You just have to power through.2 -
Adding to my previous post - restricting my carb intake helped enormously too. Eating too much starch used to spike the sugar cravings badly. Now, that doesn't happen. I can eat a slice of toast or a small portion of rice and not get sugar cravings after. But again, it took several weeks to get to this stage.2
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A tip for trying to ditch so much sugary-ness, just plan on being tired for a couple days. Keep the things that dont have added sugar like apples and fruits. The first three days of ditching a mass amount of sugar suck but after that it starts getting easier.1
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I feel your pain - I have tried eating no added sugar but then eating as much fruit (natural sugar) as I wanted. It seemed to help when I did it. I've since fallen off the wagon a bit, but that's my two cents!0
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Just here to say that no, "sugar withdrawal" is not at all like what drug addicts go through. It's not even close. Not even a little bit sorta close to being almost like something that's even remotely similar. It's kinda like getting a splinter and then wondering if that's similar to getting a leg amputated at the femur without any anesthesia.
It's not even a physical/chemical withdrawal. It's just a taste craving for something you enjoy.12 -
bettersusan wrote: »So, I have dieted successfully before, but over the years the weight has crept back... Especially since a major injury and surgery on my foot. This time I am trying to be healthier in regard to my sugar intake as I lose weight. I'm also trying to eat low to moderate carbs each day. I am having MAJOR sugar withdrawal. I know it may sound ridiculous to some of you, but I feel like I'm absolutely going nuts sometimes wanting something sweet. I feel so agitated. I have managed to keep the sugar and carbs low the past several days, but what do I do when I want it so badly I can't stand it. I wonder if this is what drug addicts and alcoholics feel when they try to quit. I literally felt ill the first couple of nights when I went to bed. Is this normal? The problem is, I can't avoid sugar. It is EVERYWHERE. Even sweet little old ladies at church give it to my children. I know I can lose weight without limiting it so much because I have before. I want to be healthier though. Sugar not only turns into fat but it is hard on our livers and kidneys, and I already have a rare, autoimmune liver disease. Any tips?? I feel like I need to join a "Sugar Addicts Support Group."
I will tell you from first hand experience what your talking about is NOTHING like what addicts and alcoholics go through. NOTHING!
When you don't sleep for weeks or go into convulsions from withdrawal from sugar, let me know. When your hands won't hold anything and your skin crawls, let me know.8 -
So caffeine addiction isn't a thing now? I thought it was considered an addiction and yet withdrawal consists of a few headaches, a little fatigue, and some crankiness. Then there is nicotine, which is considered an addiction yet has another set of withdrawal issues entirely. I can't name them personally as I've never experienced it. I wouldn't say I'm a sugar addict, but I do know what it's like to constantly want and think about sugary foods and not understand why. I'm not talking about a habitual thing, either. Its constant physical craving. Is it the same as heroine? No, of course not. But getting away from it did cause headaches, fatigue, serious crankiness, and a jittery feeling at times.2
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LowCarb4Me2016 wrote: »So caffeine addiction isn't a thing now? I thought it was considered an addiction and yet withdrawal consists of a few headaches, a little fatigue, and some crankiness. Then there is nicotine, which is considered an addiction yet has another set of withdrawal issues entirely. I can't name them personally as I've never experienced it. I wouldn't say I'm a sugar addict, but I do know what it's like to constantly want and think about sugary foods and not understand why. I'm not talking about a habitual thing, either. Its constant physical craving. Is it the same as heroine? No, of course not. But getting away from it did cause headaches, fatigue, serious crankiness, and a jittery feeling at times.
And you never experienced actual drug withdrawals but think sugar is addictive. Ok8 -
No comment here on the word "addiction," but I definitely believe sugar begets sugar. If I eat a cupcake, I'm more likely to want more cupcakes (or candy corns! or ice cream.) I have no idea if this is because of some sort of "addictive" quality or if it's because cupcakes taste sooooo good and I don't eat them often and once I eat one, I want more!
Either way, I do best when I limit my sugar to small and careful quantities. A square of chocolate at the end of the day, a small cookie, that kind of thing. And when I have something protein-ish for dessert, I feel more satisfied than when I have the chocolate or cookie. So I will take plain ricotta cheese and add some cinnamon and vanilla flavored stevia and eat that as a treat and not crave cupcakes.2 -
Regarding addiction, I'd like to point out that there is both psychological, and physiological aspects to it. The psychological aspect can affect people physically. Also, anything can be addicting in a psychological way. This seems to be purely psychological but in a way that affects a person physically. Alcohol, and drugs would likely be both or just physiological.
OP: Maybe you should try cutting carbs/sugar out more slowly. Try no chocolate/candy/sweets for a bit but anything else is fine. When you are okay with that, cut out something else like maybe cookies/biscuits. Then cake, desserts, etc. Then breads, pasta, rice, starchy vegetables, fruits, etc. There's no need to do it all at once. Slower changes are more likely to stick.0 -
I've experienced caffeine withdrawals, is that good enough? Or should I become a drug addict in order to REALLY understand my body's reaction to sugar? I didn't say it was a drug withdrawal. I said it felt similar to caffeine withdrawal, which no one disputes is an addiction.
According to the nih "The reviewed evidence supports the theory that, in some circumstances, intermittent access to sugar can lead to behavior and neurochemical changes that resemble the effects of a substance of abuse. "
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/. So maybe not an actual addiction, but close enough for some that the term works in a general layman's discussion about nutrition.
It seems to me that just like some can have a drink of alcohol without becoming an alcoholic, so to could someone eat a small amount of sugar and not have any further cravings. AGAIN, I'm not comparing it to heroine withdrawal. Not at all.6 -
LowCarb4Me2016 wrote: »So caffeine addiction isn't a thing now?
Technically, I think it's a dependency, not an addiction. It definitely can create a physical dependency that you will have (mild) physical withdrawal symptoms from.
On the other hand, alcohol CAN create a physical dependency, but that is not what determines alcohol addiction, and many, many alcoholics (or alcohol addicts) quit drinking without having serious withdrawal symptoms. (But people who quit should be aware that it can be life threatening to just stop drinking depending on their patterns. I did this after patterns that should have made me consider medical advice/supervision, it was unpleasant but I was okay, it was probably dumb.) The main issue for most alcoholics is much less a physical dependency than with quitting caffeine, but alcoholism fits the definition for addiction and caffeine dependency doesn't.Then there is nicotine, which is considered an addiction yet has another set of withdrawal issues entirely.
Nicotine probably could be considered both, but it definitely has a physical dependency element.
Sugar does not have a physical dependency element in that sense, and does not lead to physical withdrawal symptoms. (We know what causes keto flu, and it is not the same thing as withdrawal, and usually people talking about "withdrawal from sugar" aren't keto and are consuming plenty of food that breaks down to sugar in the body.)
However, that sugar does not create a physical dependence does not mean that it cannot be an addiction. I think eating addiction is probably more accurate, and it requires more than merely having trouble moderating some food, although it might be a continuum. I've seen interviews of some morbidly obese food addicts who I do think were every bit as addicted as an alcoholic, and I think binge eating disorder seems at least somewhat the same thing.
I also would agree with:Daddy78230 wrote: »I've quit smoking before, many, many times, before finally quitting several years ago. I've also had to cut the majority of my sugar and carbs from my diet due to health reasons. I would not say it's the same level, but it has a lot parallels. There's the habit and routine, the pleasurable associations...
I think this is because a huge part of quitting a bad habit IS these kinds of things, and an addiction is, among other things, a habit.
I don't really think it matters to the advice given whether one actually thinks it is an addiction or not, unless one decides that (a) it must be, and (b) that means it has to be removed from the diet entirely (which becomes a problem if you define it as sugar unless one is up for keto, I guess (which doesn't remove it entirely, but close enough perhaps), and I don't think that's the only or even the obvious first step for someone who thinks they have a problem moderating sweet things. (I would recommend to someone who thinks she has an addiction to alcohol that she consider quitting.)4 -
I know where you are coming from on this, I feel like sweets are my biggest trigger to over eat. Honestly it's because they just don't fill me so I want more to get the same full feeling, but I also refuse to give them up! What I do is keep a single wrapped candy like Wurthers in my purse or maybe a mint. It gives me the taste of the sweet and hard candies last a long time since you suck on them so the satisfaction is longer. However having access to only one means I can't over do. 3
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These are all the discussions on sugar addiction since February. This has been discussed ad nauseum and it always ends up in a big debate.
http://community.myfitnesspal.com/en/discussion/10519374/recovering-sugar-addict-looking-for-home-workout-tips-and-motivation
http://community.myfitnesspal.com/en/discussion/10539585/saa-sugar-addicts-anonymous
http://community.myfitnesspal.com/en/discussion/10545011/how-to-battle-sugar-addiction
http://community.myfitnesspal.com/en/discussion/10524716/sugar-addiction
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Ugh, sorry to be so long winded!storyjorie wrote: »No comment here on the word "addiction," but I definitely believe sugar begets sugar. If I eat a cupcake, I'm more likely to want more cupcakes (or candy corns! or ice cream.) I have no idea if this is because of some sort of "addictive" quality or if it's because cupcakes taste sooooo good and I don't eat them often and once I eat one, I want more!
Either way, I do best when I limit my sugar to small and careful quantities. A square of chocolate at the end of the day, a small cookie, that kind of thing. And when I have something protein-ish for dessert, I feel more satisfied than when I have the chocolate or cookie. So I will take plain ricotta cheese and add some cinnamon and vanilla flavored stevia and eat that as a treat and not crave cupcakes.
This is all true for me too. Ultimately structure is what works and the context in which I consume it.
If I have dessert immediately after a balanced, nutrient-rich dinner it can be satisfying for me also, even without having much protein itself.1
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