I’m a sugar addict, help.
serai_rai
Posts: 4 Member
So I am doing well in my diet so far, but I have a problem with overeating in general. I usually try to just keep large amounts of the “bad stuff” out of the house to cut down on my need to snack. One of the things I try to keep out of the house is sugar. Basically, does anyone have any advice to cut that craving without buying candy or things like that that would sit in my house?
6
Replies
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Help is here! Don't limit yourself from buying those sweets when you're at the store. When you get home, and regret is starting to sink in, this is what you do. Get a box, put all the yummy sweet treats in it, and send them to me!
In all honesty, if you're doing well so far, I don't see the harm in having candy and sugar sometimes. I have a bad sugar addiction as well and have something sweet everyday.0 -
I still have the granulated, powdered, and brown sugar in the house, but I also have the big bag of sucralose artificial sweetener which I'm perfectly willing to use instead.
Candy, and I buy it often, is safest in the miniature sizes. That way, you can learn to wait for your one piece each day until eventually you're so good at waiting for it that you forget it.
My adult daughters go through phases of wanting to have and wanting to avoid candy. When they are in an "avoid" mode, we have to keep it hidden.
I've recently begun trying to do a low-carb thing with a limit of 20 grams per day. I've been able to fit a square of dark chocolate into a few of my days. Today I was able to have a Tagalong and stay in my carb budget.1 -
Some people find it easier to only have dessert or sweet snack type food away from home, like go to an ice cream shop and get a scoop as a special event, versus sitting around. Or buy a single-serving if you want something. Some find putting it in place where you won't see it or think about it as much works.
I'm lucky that I'm kind of picky about desserts, but one thing that worked for me for learning moderation was to have rules around consumption. One of these for me was no snacking, but if I have calories I might have a dessert after dinner (usually immediately after) and measure it out (for me ice cream was the most common) and eat it at the table basically like a dessert after a meal. In that context I don't get any desire to keep coming back for more and I knew it would be there another day if I wanted something. I do choose not to have something every day so I don't feel like I always need a dessert.1 -
My worst habit is sweet biscuits, bourbon biscuits are my really bad one, but I'll pretty much eat any if they are there. But my Dad wants them, so they're in the house.
This time I'm not avoiding them, I'm just limiting how many I eat. I log food before I eat it, that helps me a lot, when I see 500 empty calories on my log it suddenly makes me want them less. I'll have 2, be conscientious when eating them so I actually enjoy them. I'm just over a week in to this and actually, the cravings have eased off. I think moderation is generally the key in life.4 -
Swap out junk food sweets for fruit, especially berries. I always tell people to look at refined and simple sugars in this way: Type 2 Diabetes. Nothing can increase your risk more than sugar (carbs) consumption because eventually the pancreas and liver simply can't break down the blood sugars.
It's a scary thought but as we age, consumption of simple sugars increases risk of developing a disease that has no cure! It has a lot of complications which may shorten your lifespan and/or give you all kinds of other health issues. And to boot once you get the disease you have to eliminate or drastically reduce your intake of lovely foods like rice, pasta, potatoes and bread!
Eating that cookie or bowl of ice cream just isn't worth it!
If the addiction is really strong, limit yourself to just one day a week. That's your cheat or treat day. You can have whatever you want but only one day per week, no more. The rest of the days should include healthy nutritious foods and very low carb foods combined with regular exercise.26 -
OneRatGirl wrote: »My worst habit is sweet biscuits, bourbon biscuits are my really bad one, but I'll pretty much eat any if they are there. But my Dad wants them, so they're in the house.
This time I'm not avoiding them, I'm just limiting how many I eat. I log food before I eat it, that helps me a lot, when I see 500 empty calories on my log it suddenly makes me want them less. I'll have 2, be conscientious when eating them so I actually enjoy them. I'm just over a week in to this and actually, the cravings have eased off. I think moderation is generally the key in life.
This gave me an idea, so I searched for 'keto liquor cookies' to see if I could find a recipe.
I've never visited yummly. DuckDuckGo found https://www.yummly.com/recipe/Butter-Cookies-518405.
I calculated the carbs in one half-ounce cookie as 2 carbs. Thanks!1 -
Swap out junk food sweets for fruit, especially berries. I always tell people to look at refined and simple sugars in this way: Type 2 Diabetes. Nothing can increase your risk more than sugar (carbs) consumption because eventually the pancreas and liver simply can't break down the blood sugars.
It's a scary thought but as we age, consumption of simple sugars increases risk of developing a disease that has no cure! It has a lot of complications which may shorten your lifespan and/or give you all kinds of other health issues. And to boot once you get the disease you have to eliminate or drastically reduce your intake of lovely foods like rice, pasta, potatoes and bread!
Eating that cookie or bowl of ice cream just isn't worth it!
If the addiction is really strong, limit yourself to just one day a week. That's your cheat or treat day. You can have whatever you want but only one day per week, no more. The rest of the days should include healthy nutritious foods and very low carb foods combined with regular exercise.
Sugar does NOT directly cause Type 2 Diabetes. Being overweight, however, can. And you get overweight by simply eating too much food in general - including fats - and not by sugar in particular or in isolation.12 -
Swap out junk food sweets for fruit, especially berries. I always tell people to look at refined and simple sugars in this way: Type 2 Diabetes. Nothing can increase your risk more than sugar (carbs) consumption because eventually the pancreas and liver simply can't break down the blood sugars.
It's a scary thought but as we age, consumption of simple sugars increases risk of developing a disease that has no cure! It has a lot of complications which may shorten your lifespan and/or give you all kinds of other health issues. And to boot once you get the disease you have to eliminate or drastically reduce your intake of lovely foods like rice, pasta, potatoes and bread!
Eating that cookie or bowl of ice cream just isn't worth it!
If the addiction is really strong, limit yourself to just one day a week. That's your cheat or treat day. You can have whatever you want but only one day per week, no more. The rest of the days should include healthy nutritious foods and very low carb foods combined with regular exercise.
Patently false. The main causes of T2D are genetics and obesity. Not what you eat, but how much you eat of whatever. If ANYTHING, it appears that eating too much fat may increase the risk. Carbs aren't mentioned:
https://www.endocrineweb.com/conditions/type-2-diabetes/type-2-diabetes-causes10 -
What time of day do you overeat?
Are you physically hungry?
What are you doing at the time?
Are there any emotions that you are feeding?
Sometimes digging to the causes can lead to creative solutions.5 -
There's a Sugar Addicts group if you are interested.4
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I use to suck on a jolly rancher late at night if I had to have something sweet...
Know that it does get easier with time... I use to lose control and occasionally binge on chocolate or other sweets.
Now I'm fine with just having a piece of a chocolate bar and can make it last all week...
I think once you begin to believe it will get easier, you will begin to see that it does get easier and it will be easier
Best of luck 💕3 -
It doesn't work for everyone, but for me, making it a point to get multiple servings of fruit daily seemed to reduce my cravings for the less nutrient-dense, more calorie-dense sweet foods like cookies, cakes, candies.
I've seen a few other people here report similar results, though it's not universal. Could be worth trying for a week or two to see if it helps you (for me, it took a bit of time to feel the effect).
I still eat and enjoy cookies, candy, etc., on occasion, though I've found that some (often the cheaper store-bought sorts) now taste too simple and way too sweet: Not hard at all to skip because not worth their calories to me.
Edit to add: Try not to think of yourself as a "sugar addict", i.e. a powerless victim. You're just someone who has a strong inclination and habit to eat sweet treats, but hasn't yet found a better approach.
Managing one's self image can be a powerful tactic.12 -
What time of day do you overeat?
Are you physically hungry?
What are you doing at the time?
Are there any emotions that you are feeding?
Sometimes digging to the causes can lead to creative solutions.
This^
Elimination is a short term solution for the vast majority. Are you going to give up cakes, cookies, deserts forever? Find the cause and create solutions.
Reserving a certain number of calories for a sweet treat each day. 100 calorie packs, individually wrapped dark chocolate squares, or ice cream bars. Manage your cravings (and your behavior). Will you screw up, sure we all do. But we learn from our mistakes.2 -
It doesn't work for everyone, but for me, making it a point to get multiple servings of fruit daily seemed to reduce my cravings for the less nutrient-dense, more calorie-dense sweet foods like cookies, cakes, candies.
I've seen a few other people here report similar results, though it's not universal. Could be worth trying for a week or two to see if it helps you (for me, it took a bit of time to feel the effect).
I still eat and enjoy cookies, candy, etc., on occasion, though I've found that some (often the cheaper store-bought sorts) now taste too simple and way too sweet: Not hard at all to skip because not worth their calories to me.
Edit to add: Try not to think of yourself as a "sugar addict", i.e. a powerless victim. You're just someone who has a strong inclination and habit to eat sweet treats, but hasn't yet found a better approach.
Managing one's self image can be a powerful tactic.
Especially this^^^
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It doesn't work for everyone, but for me, making it a point to get multiple servings of fruit daily seemed to reduce my cravings for the less nutrient-dense, more calorie-dense sweet foods like cookies, cakes, candies.
I've seen a few other people here report similar results, though it's not universal. Could be worth trying for a week or two to see if it helps you (for me, it took a bit of time to feel the effect).
I still eat and enjoy cookies, candy, etc., on occasion, though I've found that some (often the cheaper store-bought sorts) now taste too simple and way too sweet: Not hard at all to skip because not worth their calories to me.
Edit to add: Try not to think of yourself as a "sugar addict", i.e. a powerless victim. You're just someone who has a strong inclination and habit to eat sweet treats, but hasn't yet found a better approach.
Managing one's self image can be a powerful tactic.
Your posts are always helpful and very encouraging. I especially like the edited section that you added.1 -
I’m a sugar addict. I think admitting it is like a ten step program. I can easily eat several pounds of chocolate in a day. It can be emotion, boredom, or just mindlessness. Sometimes I just enjoy the texture (I’m talking to YOU Cadbury mini eggs!). When I got serious this time, I culled the pantry and freezer for anything sweet or tempting or snack-ish, and took them all to the next door neighbor and the food pantry. Every morning I have a smoothie of a cup of almond milk, a frozen banana, a tablespooon of almond butter, a tablespoon of cocoa powder, a quarter cup of dried rolled oats, and ice. It tastes so much like ice cream that within a few days, it had completely eliminated my craving for sugar. I just had a horrible afternoon at the dentist, culminating with emergency dental surgery in a couple of days (everything will be closed here tomorrow because we have snow in the forecast). Normally I would have stopped for chocolates to sooth my mangled nerves, but all I could thing about was getting home and making “my” smoothie. If I have calories left over in the evening, I’ll have it again, sans almond butter and oatmeal.0
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Find something that will get you over the hump and you’ll find that sugar looses its appeal. Even a naval orange is incredibly sweet to me now. Although I will admit, over Christmas I did have my way with a single, solitary bag of Cadbury’s mini ornaments, and reserve the right to do so again for Easter.1
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Organic honey! Swap that/add it when you're craving! Peanut butter and honey! Yogurt and honey! Oats too!6
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This is not the perfect solution by any means, but if I don't have the calorie allowance for something sweet (which I always try to set some aside for) I try to reach for an ice cold diet soda or sugarfree gum. The sweetness of them just do the trick for me!1
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I have the same issue with sugar cravings.
This really works for me: I have replaced one meal a day with a smoothie made from Shakeology or Vega. ( no, I 'm not a rep for either of these companies).
I add frozen fruit ( frozen peaches or strawberries or blueberries, raspberries, banana etc)- this is really important for the flavor and consistency. I add some Crystal light lemonade powder, then the protein powder ( Shakeology or Vega) and maybe a splash of a Torani sugar free syrup, any flavor that seems like it would be complimentary to the fruit. I use non-fat milk (for the calcium) but I have also used almond or coconut milk. There is something in the Shakeology that truly curbs sugar cravings. Really. The end consistency is like a slightly thinned ice cream.
I swear by my Ninja blender - I have tried virtually all other brands, but Ninja handles whatever you throw at it like a pro.
A warning: if you buy the Shakeology ( it's pricey), start with HALF a scoop and increase it gradually over a couple weeks to a full scoop, if you desire. ( Full scoop right off the bat will cause gas and diarrhea for some people)
Shakeology comes in many interesting flavors. It is nutritious and tasty.
Vega doesn't work as well to curb the cravings, but is also tasty and nutritious..
I usually cut the Shakeology half/half with the Vega to make it last longer. Still works to curb the sugar cravings.5 -
Great info and support!0
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springlering62 wrote: »I’m a sugar addict. I think admitting it is like a ten step program. I can easily eat several pounds of chocolate in a day. It can be emotion, boredom, or just mindlessness. Sometimes I just enjoy the texture (I’m talking to YOU Cadbury mini eggs!). When I got serious this time, I culled the pantry and freezer for anything sweet or tempting or snack-ish, and took them all to the next door neighbor and the food pantry. Every morning I have a smoothie of a cup of almond milk, a frozen banana, a tablespooon of almond butter, a tablespoon of cocoa powder, a quarter cup of dried rolled oats, and ice. It tastes so much like ice cream that within a few days, it had completely eliminated my craving for sugar. I just had a horrible afternoon at the dentist, culminating with emergency dental surgery in a couple of days (everything will be closed here tomorrow because we have snow in the forecast). Normally I would have stopped for chocolates to sooth my mangled nerves, but all I could thing about was getting home and making “my” smoothie. If I have calories left over in the evening, I’ll have it again, sans almond butter and oatmeal.
I often have a similar smoothie and I agree, it tastes a lot like actual ice cream. I was curious, so I checked my food log and sure enough, 100 g of banana has more sugar than a serving of ice cream (of my Blue Bunny chocolate anyway)! In fact, I had my homemade double chocolate mocha cake today and noticed it has less sugar than my typical banana/unsweetened almond milk/pea protein powder smoothie. Don't get me wrong... you also get some good nutrients & fiber from that banana, but your body doesn't differentiate between the sugar in it and the sugar in anything else. My point being, some of us are quick to label ourselves as having a weakness for sugar, when actually it's just a weakness for some highly palatable combination of sugar, fats, and usually in my case, cocoa. I know I could be locked up in my house with nothing but lollipops, cotton candy, and sacks of sugar and be completely safe!
But you actually reminded me of a compelling reason I want to reduce sweets... dental problems! I always had perfect teeth, but my later-in-life over-indulging in sweet treats resulted in several cavities and a nightmare root canal that I definitely never want to repeat! I need to remind myself of that when my husband brings home his grocery bags full of post-holiday clearance chocolates.3 -
I have the same issue with sugar cravings.
This really works for me: I have replaced one meal a day with a smoothie made from Shakeology or Vega. ( no, I 'm not a rep for either of these companies).
I add frozen fruit ( frozen peaches or strawberries or blueberries, raspberries, banana etc)- this is really important for the flavor and consistency. I add some Crystal light lemonade powder, then the protein powder ( Shakeology or Vega) and maybe a splash of a Torani sugar free syrup, any flavor that seems like it would be complimentary to the fruit. I use non-fat milk (for the calcium) but I have also used almond or coconut milk. There is something in the Shakeology that truly curbs sugar cravings. Really. The end consistency is like a slightly thinned ice cream.
I swear by my Ninja blender - I have tried virtually all other brands, but Ninja handles whatever you throw at it like a pro.
A warning: if you buy the Shakeology ( it's pricey), start with HALF a scoop and increase it gradually over a couple weeks to a full scoop, if you desire. ( Full scoop right off the bat will cause gas and diarrhea for some people)
Shakeology comes in many interesting flavors. It is nutritious and tasty.
Vega doesn't work as well to curb the cravings, but is also tasty and nutritious..
I usually cut the Shakeology half/half with the Vega to make it last longer. Still works to curb the sugar cravings.
a quality protein powder would be better and a bit cheaper. and I dont see anything in their ingredients that would help curb cravings. the old formula what I can find had chromium which may help with cravings but the new formula makes no mention of it. and they now use cane sugar in it. so0 -
Sugar addict here also going to be checking in and joining you all!0
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