Addicted to sugar
Sisepuede422
Posts: 9 Member
Any advice on cutting sugar. I've tried going cold turkey and failed. The worst part is the physical withdrawal symptoms. They feel like I have the flu. Ugh. Any advice is welcomed.
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Replies
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Don't cut sugar? You limit yourself to meat and oil/fat. doesnt sound very healthy to me!12
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It feels like an addiction. I feel physically and psychologically sick if I don't eat something loaded with sugar. I'm like a junkie.13
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Going to extremes very rarely results in lasting change and usually results in a rebound as you discovered. Just limit intake and take control of your eating habits. Slow changes over time and your own conscience decisions are key.6
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Well, some of the responses you will get to this statement are that sugar is not addictive. This has been debated hundreds if not thousands of times on this site, and there just is no scientific proof that it is addictive. I say the jury is out on that, but it's a point of high contentious argument on this site.
Do we love it? Yup. Is it difficult to stop once we start (for some people)? Yes.
What worked for me was to add more vegetables, more protein, and more fats. I now treat sugary things as a special treat - so once a week instead of with every meal. Fruit is a good substitute for cookies and candy etc., so try having that as your dessert. Also if you can stop snacking between meals, that helped me.
It isn't easy, but you can stop overeating sugary treats. How about cutting back to one small treat per day? Start there, and work on getting good nutrition by logging all your food and then studying your Food page and learning about nutrition.4 -
Sisepuede422 wrote: »Any advice on cutting sugar. I've tried going cold turkey and failed. The worst part is the physical withdrawal symptoms. They feel like I have the flu. Ugh. Any advice is welcomed.
are you eating foods with 100% sugar in them, or do they also contain fats, and protein? I assume it is the later so how do you know that is not the fat or the protein causing the problem?
Sugar is not physically addictive and there is no evidence that it is.
Perhaps, you have an un-diagnosed food allergy that makes you not feel good when eating sugar? Have you been to a dr?8 -
Oops sorry. I'm a newby and didn't know it was such a contentious issue.5
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To help OP and away from the addiction debate:
Sugar is not physically addictive so there could be a couple of things going on:
Have you cut way back on soda? You may be having caffeine withdrawal. Adding more coffee may help.
Have you cut way back on carbs? You may be experiencing "keto flu". Adding electrolytes and waiting it out may help, or alternatively, adding other sources of carbs.
Does cutting sugar make you feel very stressed? High stress could manifest physically in many ways. Do you know any ways that successfully help you manage stress?
What is your goal from cutting sugar:
Do you believe you won't lose weight unless you cut sugar? That's not true.
Do you wish to lose weight and feel sweet foods are easy to overeat? Have you tried cutting down gradually? Have you tried replacing one form of sugary food you tend to overeat with another you don't usually overeat? Like fruits, sweet tea, another kind of candy you like but can easily moderate? How about single serving packages?
Are you cutting out added sugar because you want to add more nutrient dense foods to your diet? It can be done while enjoying sugary things in moderation.
Do you feel cutting sugar out would make dieting easier for you? Then you will have to white knuckle it for a couple of weeks, just like it is with any habit. No way around that.
Edit:
Are people Woowing for the sake of woowing? This post was meant to be helpful regardless of stance on sugar addiction.22 -
Sisepuede422 wrote: »Oops sorry. I'm a newby and didn't know it was such a contentious issue.
Welcome to the MFP Forum! Full of vigorous debates and sarcasm.
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Sisepuede422 wrote: »It feels like an addiction. I feel physically and psychologically sick if I don't eat something loaded with sugar. I'm like a junkie.
Eat fruit. If it's a physical addiction that would satisfy it without it derailing your nutrition plan or diet, probably.
Focusing on the "how to eat a better diet" part of the question, it really helps to figure out (even write down!) what seems to be the difficulties, as well as to log what you are eating, to see what things you want to change.
I happen to agree that eating can be kind of like an addiction (I'm not convinced it really is, for the vast majority of people, although the super morbidly obese, probably), but the precise terminology does not matter. However, if we are not talking about a physical addiction to sugar (which it can't be, all sugar and carbs, really, are going to satisfy that demand by your body), we are talking about something like emotional or comfort eating or perhaps a bingeing disorder, which I agree can be difficult (I struggle with it), but from what you'd said I can't tell if that's what you are talking about.
My suggestions would be to have a plan, make sure you are eating satisfying and tasty food and don't feel deprived, and get enough carbs (try starchy carbs with some fiber and fruit), as well as protein and fat. Don't cut calories super low. Try eating only at planned times, and not grazing or snacking throughout the day and feeling like you should just be able to eat the right amount. And realize that changing habits can be really tough at first, so that it's hard doesn't mean there is something wrong with you.
Focus on what you are eating. (Which is what? Telling us what you want to be eating might help.)
Many people find it's easier to fit in a little something sweet (besides fruit, I mean) regularly, as they know they will get it and don't get the "last time ever must eat and eat!" reaction. Others find it easier to cut it out or take a break from it. For me, since I wanted to get out of the habit of snacking and to deal with emotional eating, I cut out added sugar for a while and found it not as hard as expected and I was able to incorporate it (with some rules) moderately later. But you will have to pay attention to yourself to figure this out.5 -
Sisepuede422 wrote: »Any advice on cutting sugar. I've tried going cold turkey and failed. The worst part is the physical withdrawal symptoms. They feel like I have the flu. Ugh. Any advice is welcomed.
Then don't go cold turkey. Cut back a little at a time. Buy single servings or limited amounts. Look for other carb sources that you don't find quite so addicting.0 -
Sisepuede422 wrote: »Oops sorry. I'm a newby and didn't know it was such a contentious issue.
I think the responses you've received (mine included) are because of the nature of your post - kind of a hit & run without any context. For instance, have you done the guided set-up and determined your deficit and calorie goal? Have you started weighing and logging your food? Once you get those things down, you might find sugar isn't as big as problem as you think it is. We're mostly advising you to look at the big picture and not get hung up on one aspect of calorie counting. Make sense?5 -
Sisepuede422 wrote: »Any advice on cutting sugar. I've tried going cold turkey and failed. The worst part is the physical withdrawal symptoms. They feel like I have the flu. Ugh. Any advice is welcomed.
I have a medical problem and cut way, way back on added sugar. The problem for me was to cut out trigger foods -- foods I couldn't stop eating and that took the place of food with better nutrition. I couldn't control eating these foods in moderation. More power to the people who have achieved moderation.
Sugar is in almost everything, from sweets to fruit and vegetables to dairy. The baked sweets and candy were my trigger foods, not the other stuff.
I replaced most added sugar sweets with fruit, which is not a trigger food for me and which has bulk and more nutrition. I also had physical withdrawal symptoms and cravings that were similar to when I quit smoking many years ago, only not as bad -- they only lasted about two weeks. Editing to add that sugarless gum helped a lot (I bought Orbit brand).
Taper off the sweets or whatever you're eating that's a problem food and replace it with other treats -- fruit and something with fat that is not a trigger. Either that, or learn to eat the sweets in moderation, whatever works for you.4 -
Sisepuede422 wrote: »Any advice on cutting sugar. I've tried going cold turkey and failed. The worst part is the physical withdrawal symptoms. They feel like I have the flu. Ugh. Any advice is welcomed.
It looks like several posters are getting hung up on the word addiction.... whatever...
MFP will warn you if you are getting close to your sugar limit.... In my system it's under Settings, Diary Settings, Show Diary Food Insights - Checkbox. This helps me say no to a food with lots of sugar...
Also, when I want to limit Fat or Sugar, I add the 'foods I cannot live without' or 'food rewards' at the start of the day. I like to reward myself with a little ice cream every day. Then I add the foods I'm about to eat before eating them, so you can see if you are getting close to your sugar limit [Diary -- Nutrition (pie chart) - Nutrients]
Mine is set at 67g. Just tracking like this inspires me to put half the sugar in my coffee, or skip the cupcakes that someone brought to work....
Best of Luck,
Atactic5 -
The physical symptoms are likely due to an electrolyte balance which is quite common when an individual drastically reduces carb intake.
Yessssss. This definitely a possibility. Thank you.0 -
Sisepuede422 wrote: »Any advice on cutting sugar. I've tried going cold turkey and failed. The worst part is the physical withdrawal symptoms. They feel like I have the flu. Ugh. Any advice is welcomed.
I'm going to try to avoid the "addiction" debate, other than to say I do not believe you (or anyone) are physically addicted to sugar. Having said that, it doesn't mean you don't have good reasons for wanting to make a change to your diet. So I think it would be really helpful to know why you decided to make a change? What are you trying to avoid? What foods are you overeating that are causing the issue? That way you can get some helpful advice along with the argument that I'm sure will continue on for pages
It is literally impossible to quit sugar, as it's in pretty much everything except meat and eggs, so I'm thinking some more info will be helpful. 0 -
Sisepuede422 wrote: »Any advice on cutting sugar. I've tried going cold turkey and failed. The worst part is the physical withdrawal symptoms. They feel like I have the flu. Ugh. Any advice is welcomed.
My guess is that you've drastically reduced carbohydrates in addition to trying to cut out sugar. The symptoms you're feeling aren't withdrawal...the symptoms are called keto flu as a result of your body transitioning from it's preferred, default source of energy (glucose) to the body's evolutionary backup plan, ketones when there isn't enough available glucose.
Sugar in and of itself isn't a physically addictive substance. It is highly palatable, particularly when combined with fat...which is why cake and cookies and whatnot are delicious...a highly palatable combination of sugar and fat. I do believe there are eating behavioral addictions, but no physical addiction to anyone particular food.2 -
amusedmonkey wrote: »To help OP and away from the addiction debate:
Sugar is not physically addictive so there could be a couple of things going on:
Have you cut way back on soda? You may be having caffeine withdrawal. Adding more coffee may help.
Have you cut way back on carbs? You may be experiencing "keto flu". Adding electrolytes and waiting it out may help, or alternatively, adding other sources of carbs.
Does cutting sugar make you feel very stressed? High stress could manifest physically in many ways. Do you know any ways that successfully help you manage stress?
What is your goal from cutting sugar:
Do you believe you won't lose weight unless you cut sugar? That's not true.
Do you wish to lose weight and feel sweet foods are easy to overeat? Have you tried cutting down gradually? Have you tried replacing one form of sugary food you tend to overeat with another you don't usually overeat? Like fruits, sweet tea, another kind of candy you like but can easily moderate? How about single serving packages?
Are you cutting out added sugar because you want to add more nutrient dense foods to your diet? It can be done while enjoying sugary things in moderation.
Do you feel cutting sugar out would make dieting easier for you? Then you will have to white knuckle it for a couple of weeks, just like it is with any habit. No way around that.
Edit:
Are people Woowing for the sake of woowing? This post was meant to be helpful regardless of stance on sugar addiction.
I'm quoting this because it is good advice and great things to consider and it deserves to be repeated.
OP, read through amusedmonkey's advice a couple of times. Really consider your goals and what you are trying to achieve, and try the things she suggests. See how it helps you.
And this:Sisepuede422 wrote: »Oops sorry. I'm a newby and didn't know it was such a contentious issue.
<snip> For instance, have you done the guided set-up and determined your deficit and calorie goal? Have you started weighing and logging your food? Once you get those things down, you might find sugar isn't as big as problem as you think it is. <snip>
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Let me tell you about my Peanut M&M habit. When I say I was eating a crap ton of them, it's not exaggeration. I would go out of my way to go to the store in order to also buy a big "family size" bag of them. Family of one, right here. That would last me about a day or so. I was literally eating them everyday in quantities too large to believe.
When I decided to get serious again about losing weight, I cut them out completely. I didn't go through withdrawal, I didn't get the shakes or the sweats and certainly didn't have to go into rehab.
For me, it was a habit, not an addiction. My wife quit smoking and nicotine aside, she talked about the habit of smoking, the actual physical act of it. I think it was that way for me as well. It was the act of eating those things that I had made into a habit. The actual act of reaching into that bag, grabbing a handful and munching on them (and repeat).
I still eat stuff with sugar - but not those because I don't want to fall back into that habit and not if it doesn't fit into my calories for the day.
My apologies to anyone who has stock in M&M/Mars, their profits this quarter are going to be way down.9 -
OP do you have these same "addiction" symptoms/behaviours when faced with a bowl of fruit, milk, flavoured yogurts etc etc Or do you only have trouble moderating the usual suspects, such as chocolate, candy, cookies, ice cream, pastries etc1
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I'm chiming in to say that I too believe you can be addicted to sugar. You can woo me all you want.
It's just like anything else you can get addicted to, take anything, let's say alcohol, for example. There is nothing wrong with alcohol in moderation. A drink here and there is tasty and fun. It's when it starts controlling you, you drink it in secret, you make decisions in favor of drinking more to the detriment of something else more productive, or you drink too much. People do all of this with sugar.
My advice is to not cut it out completely. Learn to eat sugar in moderation and not let it control you. Slowly decrease either the grams you consume or the number of times per day or week you allow yourself a sugary treat.11 -
Need2Exerc1se wrote: »janejellyroll wrote: »Need2Exerc1se wrote: »Does it really matter whether it's a true clinical addiction or only a perceived addiction? Is all this debate over a word help anyone?
I would offer that understanding whether it's a true physical addition could help at least some people understand that there is a possibility they could eat sugar-containing foods in moderation and they aren't required to eliminate them the way an alcoholic has to eliminate alcohol or a heroin addict has to eliminate heroin.
A valid point. But how many pages of arguing back and forth is the average OP likely to read waiting for some actual advice on how to break these cravings, dependence, whatever?
There are several posts of advice on the first page. One is mine, and I certainly was not the first one.1 -
For most of my life I have eaten way too much sugar. Mountain Dew and a Three Musketeers candy bar for breakfast. Chocolate bar every time I get near a convenience store. You name it, I wanted it.
For the past six months, maybe a year, I have been working to get back into shape.i started at 242 pounds a year ago, and now I'm at 217. Headed for 180! I go to the gym multiple times a day (I only work part time). I record everything I eat or drink in MFP.
My desire for sugar has dropped way, way off. I think I have had one soda pop in the past week. Maybe TWO weeks. It just isn't important any more.
My real problem now is trying to get enough protein, but that's a different story.1 -
Sisepuede422 wrote: »Any advice on cutting sugar. I've tried going cold turkey and failed. The worst part is the physical withdrawal symptoms. They feel like I have the flu. Ugh. Any advice is welcomed.
As others said, some of those symptoms are caused by falling electrolyte levels. If you proactively increase your sodium to 3000-5000 mg a day (there is 2300 mg of sodium in a teaspoom of salt) you may avoid many of the low electrolyte symtoms you mentioned (headache, fatigue, nausea, BM issue, brain fog, muscle aches).
I do feel my issues with sugar are addiction-like. Not like a serious drug addiction but perhaps like a cigarette. If one does not have a smoke for a few hours, they may start thinking about it and feel the effects of low blood glucose. They may feel the need to go out of their way to get sugar. I know I felt that way. I would even eat fruit even though I am not a big fan. Breads and veggies were my stand in when I could not have a higher sugar fix. If I avoided sugar (carbs) for a few days, the craving would lessen but not be gone completely. Like a cigarette.
Because of all this, I follow a very low carb diet. If I eat mufins or bread, even that will increase cravings. Too many veggies increases cravings and hunger. If I do indeed cut out almost all carbs, and basically eat carnivore, that is the surest way for me to gain control of my appetite and to feel my healthiest. I do tend to eat some carbs because I want, even though I know I will feel less well for doing so.
What worked for me is to avoid it as much as possible. I don't need it. It does not improve my health. I treat it like an (mild) addiction and avoid it. That road can work for some people. Moderation is not for everyone.6 -
Sisepuede422 wrote: »It feels like an addiction. I feel physically and psychologically sick if I don't eat something loaded with sugar. I'm like a junkie.
I am a sugar addict. and as someone that hasn't had a drink in 24 years I know for me it is a real addiction. i binge eat the minute i put processed sugars and carbs (which are sugars). I have not binged in 4 weeks as a result of cutting refined sugars, flours, dairy and potato chips. These personally are my triggers. I find that healthy fats, proteins reduce my cravings. I do treat myself to very small amount local honey in my tea and maple syrup in my oatmeal and some fruit...those do not set me off. it's hard and the first week you can feel like you have the flu, mood swings and headaches....but they do pass and the cravings eventually have gone away.
everyone has their own opinions about sugar. you have to decide for yourself if it is causing harm to your body and unmanageability in your life.9 -
I totally believe I was addicted to sugar so almost one year ago I stopped eating all cakes, cookies, candy, donuts, etc. Now I eat fruit for sweet treats. That was the best decision I ever made. My husband also doesn't eat those things however he has not eaten them for 16 years, as long as we've been married! So it is possible! I've lost 50 lbs. in the past year and feel absolutely fantastic!5
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Moondoggie9155 wrote: »Sisepuede422 wrote: »It feels like an addiction. I feel physically and psychologically sick if I don't eat something loaded with sugar. I'm like a junkie.
I am a sugar addict. and as someone that hasn't had a drink in 24 years I know for me it is a real addiction. i binge eat the minute i put processed sugars and carbs (which are sugars). I have not binged in 4 weeks as a result of cutting refined sugars, flours, dairy and potato chips. These personally are my triggers. I find that healthy fats, proteins reduce my cravings. I do treat myself to very small amount local honey in my tea and maple syrup in my oatmeal and some fruit...those do not set me off. it's hard and the first week you can feel like you have the flu, mood swings and headaches....but they do pass and the cravings eventually have gone away.
everyone has their own opinions about sugar. you have to decide for yourself if it is causing harm to your body and unmanageability in your life.
I did something similar at one point when I was struggling, convinced that I was doing something spectacular by eliminating "processed" and refined sugars from my life.
I did some more reading by people who were even more hard core and had to admit they were right, honey and maple syrup are also processed sugars. They are just processed through different ways.
I was using them to make treat foods with healthier whole food ingredients, but it was just silliness on my part.
In the end, I had to admit that the problem wasn't any specific food, it was my behaviors with those foods, and I just kept substituting one food for another.
To some extent, I still do. I make protein ice cream now instead of buying regular ice cream, for example. I have rulels in place around my behavior with food to keep things in check. But I'm no longer fooling myself that it's the food making me do this that or the other thing.
I know it's all me. I just make my choices knowing what my weaknesses are.4 -
nvsmomketo, this is not directed at you, since I know your issues are with carbs in general!
However, for those who assert that they have a sugar addiction and that makes things harder, I wonder what you think of my comments above about mostly having fruit when craving sugar. If the problem with the "addiction" is that you tend to overeat or eat less healthful foods, wouldn't doing that, and otherwise eating enough protein and fat (which should not be too hard) make the "addiction" harmless?
I am always curious about this when people insist they are struggling with sugar or carb cravings or have difficulty because of a sugar addiction.
I happen to think it's good to learn to consume even other kinds of sweet treats in moderation if you can, but if the desire is simply for sugar this seems like a good way to satisfy it.2 -
lemurcat12 wrote: »nvsmomketo, this is not directed at you, since I know your issues are with carbs in general!
However, for those who assert that they have a sugar addiction and that makes things harder, I wonder what you think of my comments above about mostly having fruit when craving sugar. If the problem with the "addiction" is that you tend to overeat or eat less healthful foods, wouldn't doing that, and otherwise eating enough protein and fat (which should not be too hard) make the "addiction" harmless?
I am always curious about this when people insist they are struggling with sugar or carb cravings or have difficulty because of a sugar addiction.
I happen to think it's good to learn to consume even other kinds of sweet treats in moderation if you can, but if the desire is simply for sugar this seems like a good way to satisfy it.
I'll bite. I don't consider myself addicted, but I'm going through a spell where I'm having difficulty moderating treats.
My solution has been to stock the house with fruit, and to allow myself a single serving candy bar once every two or three weeks.
This goes back to me taking responsibility for me being the problem and building structure in my life so that I can live with my issues.
I probably won't stay this way forever, but for now, this is what's working.2 -
lemurcat12 wrote: »nvsmomketo, this is not directed at you, since I know your issues are with carbs in general!
However, for those who assert that they have a sugar addiction and that makes things harder, I wonder what you think of my comments above about mostly having fruit when craving sugar. If the problem with the "addiction" is that you tend to overeat or eat less healthful foods, wouldn't doing that, and otherwise eating enough protein and fat (which should not be too hard) make the "addiction" harmless?
I am always curious about this when people insist they are struggling with sugar or carb cravings or have difficulty because of a sugar addiction.
I happen to think it's good to learn to consume even other kinds of sweet treats in moderation if you can, but if the desire is simply for sugar this seems like a good way to satisfy it.
I've never labeled myself a sugar addict but I definitely struggled. Eating fruit was the first thing I tried. Fruit was a tremendous help in kicking my junk food habit in the beginning and it worked to control my calories (most of the time) but it was a bandage, not a solution. The cravings were more manageable but almost every day was a struggle even six months after I started - I was hanging on by sheer willpower alone.
I know others have had success using fruit as substitute but it wasn't sustainable for me.
P.S. I actually went back to 2012 in my diary when I started just to make sure I was remembering this correctly and I am.
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Now that I have your attention... Hello, awesome MFPers. I hope you're having a lovely Sunday.
This discussion has been cleaned up to remove posts that debate the use of the word 'addiction' in relation to the word 'sugar'. THIS discussion should address the request for help in the original post. If you would like to participate in the debate that was split off, please head on over to the Debate: Health and Fitness forum OR click this link: http://community.myfitnesspal.com/en/discussion/10597981/addicted-to-sugar-debate
Any further posts in this discussion that attempt to debate addiction will be considered a violation of community guideline #2.
http://www.myfitnesspal.com/welcome/guidelines
Cheers,
Em1
This discussion has been closed.
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