Addicted to sugar

Sisepuede422
Sisepuede422 Posts: 9 Member
edited November 21 in Health and Weight Loss
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.
«1

Replies

  • cmriverside
    cmriverside Posts: 34,458 Member
    edited September 2017
    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.
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 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.

    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.
  • RedSierra
    RedSierra Posts: 253 Member
    edited September 2017
    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.
  • Sisepuede422
    Sisepuede422 Posts: 9 Member
    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.
  • kimny72
    kimny72 Posts: 16,011 Member
    edited September 2017
    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.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    edited September 2017
    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.
  • Lleldiranne
    Lleldiranne Posts: 5,516 Member
    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:
    amyepdx 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>

  • Christine_72
    Christine_72 Posts: 16,049 Member
    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 etc
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    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.
  • ClovisMan
    ClovisMan Posts: 15 Member
    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.
  • GottaBurnEmAll
    GottaBurnEmAll Posts: 7,722 Member
    edited September 2017
    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.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    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.
  • GottaBurnEmAll
    GottaBurnEmAll Posts: 7,722 Member
    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.
  • AlabasterVerve
    AlabasterVerve Posts: 3,171 Member
    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.
    xhugq97a8604.jpg

    k6fyu78s001c.jpg

    9qizyavxwhcn.jpg

    qypsrttfaqwb.jpg

  • JustSomeEm
    JustSomeEm Posts: 20,288 MFP Moderator
    68sc5psh9wnr.jpg

    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,
    Em
This discussion has been closed.