Breaking the Sugar Addiction
fitness_krista
Posts: 20 Member
I saw a 30day challenge that listed a bunch of things not to eat (cookies, white bread, candy etc) and it stirred a motivation I constantly think about: Eating better! Isn’t that why we are all on My Fitness Pal? Today is my official day #1. I’m 2/3 of the way thru the day and have done great. Going to do an Orange Theory workout and pick up a salad on the way home.
How are YOU doing with your day to day eating?
How are YOU doing with your day to day eating?
6
Replies
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You can eat better without eliminating things from your diet. Don't over complicate things.... eat the food you want, log your calories, eat at a deficit and remain consistent. Find something that works for you long term so you don't gain it back.15
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I’m not doing it to lose weight. I’m actually pretty fit @ 125lb. I’m looking at food for what it is. If it’s considered junk, then it’s junk. And I’m addicted to it! 😩😂.6
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fitness_krista wrote: »I’m not doing it to lose weight. I’m actually pretty fit @ 125lb. I’m looking at food for what it is. If it’s considered junk, then it’s junk. And I’m addicted to it! 😩😂.
Are you looking at food for what it is (food) or for what it is considered by some (junk)?
And if you can just quit, you're not addicted.17 -
I’m looking at real food vs junk food. If it’s not considered good for you then why eat it? And sugar is a true addiction. Sure I made it thru day one but it is hard resisting temptation.6
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I'm not on MFP to eat better. I originally was here to get fit, then gain weight and logging helped me reach that goal and make sure I was getting enough protein. Now I'm just here to keep accountable.
Some people do great by moderating, others do best by avoiding certain foods.
You have to figure out which one you. I am 100% not addicted to sugar or any food so I am able to moderate no problem.
I love dessert, just because something isn't as nutritional as other food doesn't mean it's bad. The rest of my diet is very nutritious and balanced . For me it's enjoyable and makes me happy. If I avoided all added sugar and bread (which I've done before) I would probably go crazy and crave it all day which would make me miserable and I would end up underweight. On top of that my workout performance would suffer and I would not look the way I do. Not good for my goals.11 -
Hi! I am addicted to sugar. I have previously lost a lot of weight and felt great avoiding sugar and flour and processed foods. But then I slipped back into old ways until I was no longer accountable. I am back in the saddle again. Day two. One simple book I like is Food Rules, by Michael Pollan. I have the beautifully illustrated edition. I like that he defines what is food and what is not food. Also one of his rules is if you are going to eat dessert make it yourself. Or, if wanting to indulge with ice cream or similar, make it a rare treat. Thank you for your post Krista11
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fitness_krista wrote: »I’m not doing it to lose weight. I’m actually pretty fit @ 125lb. I’m looking at food for what it is. If it’s considered junk, then it’s junk. And I’m addicted to it! 😩😂.
Everyone has their own way of taking charge of their nutrition/health.
Best of luck.4 -
fitness_krista wrote: »I’m looking at real food vs junk food. If it’s not considered good for you then why eat it? And sugar is a true addiction. Sure I made it thru day one but it is hard resisting temptation.
All food is real food.
What foods do you classify as junk? Everyone has a different definition.
Who doesn't consider it good for you?
I consider all food just fine for me as long as they fit within a properly balanced diet and I enjoy them.
What separates these "junk" foods from other foods to make them supposedly not good for me? How are they harmful?
And no, sugar isn't an addictive substance. It is pleasurable to eat because it tastes good and provides calories but it isn't an addictive substance.
If it were, you'd be having physical withdrawal symptoms from not eating it.
It's also not bad for you.14 -
pierportbeach wrote: »Hi! I am addicted to sugar. I have previously lost a lot of weight and felt great avoiding sugar and flour and processed foods. But then I slipped back into old ways until I was no longer accountable. I am back in the saddle again. Day two. One simple book I like is Food Rules, by Michael Pollan. I have the beautifully illustrated edition. I like that he defines what is food and what is not food. Also one of his rules is if you are going to eat dessert make it yourself. Or, if wanting to indulge with ice cream or similar, make it a rare treat. Thank you for your post Krista
Addicts don't feel great avoiding substances they're dependent on. Not at all.18 -
I'm not "addicted to" junk, and I dislike the idea that most on MFP are. Similarly, way back in '14 when I joined MFP, I ate really well compared to the average American in terms of things like veg (I ate many servings and enjoyed them), home cooking, not eating a lot of sweets or added sugar (and I was picky and so mainly ate desserts I made myself or, granted, fancy ice cream), but was still overweight because I ate too much and moved too little. I fixed those things, but not because I thought I ate poorly, nutritionally speaking. While I ate things I'd identify as high cal/low nutrition (I ate way too much cheese), I did not eat any white bread or candy and not a lot of added sugar, so resent the idea that this is common to all who want to improve their eating or lose weight.10
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I'm not "addicted to" junk, and I dislike the idea that most on MFP are. Similarly, way back in '14 when I joined MFP, I ate really well compared to the average American in terms of things like veg (I ate many servings and enjoyed them), home cooking, not eating a lot of sweets or added sugar (and I was picky and so mainly ate desserts I made myself or, granted, fancy ice cream), but was still overweight because I ate too much and moved too little. I fixed those things, but not because I thought I ate poorly, nutritionally speaking. While I ate things I'd identify as high cal/low nutrition (I ate way too much cheese), I did not eat any white bread or candy and not a lot of added sugar, so resent the idea that this is common to all who want to improve their eating or lose weight.
Not sure about most MFP but 2 of the top 4 sources of calories in the US diet are grain based desserts and pop/energy drinks, etc, so looks like someone is maybe not "addicted to junk" in the true clinical sense, but eating too much of it.
Complete list:
https://www.businessinsider.com/foods-that-make-up-most-of-the-calories-american-consume-2015-2
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but by those numbers - that grain based dessert is about 2/3 donut on average - a standard dunkin donuts plain glazed is 190cal - seems like much-a-do over nothing10
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While any study of the average American diet will demonstrate that (again, on average) people consume too little veg, too little fiber, and too many lower nutrient higher cal items, leading to an overall calorie surplus, especially as the average American also is not all that active, especially compared to past years, I am not convinced that an average of 196 cals from dessert items (adult column, dairy dessert plus grain dessert) = addicted to sugar or even something that hard to fit into a calorie-appropriate diet, especially for someone not on a deficit.
You'd have a better argument for soda (although the stats shown don't demonstrate it), since my understanding is that the percentage of people who consume a lot of sugary soda is relatively small, and those who consume a lot tend to consume a very high amount, which distorts the stats for everyone else.
In any case, if you think that chart backs up the idea that the issue is sugar addiction, I think you need to reconsider what good sources of evidence are. It also doesn't particularly illustrate how good the average diet is (although that's not relevant and is the subject of other evidence). Most of the dishes mentioned could be more or less consistent with standard credible dietary advice depending on specifics (for example, a beef stew with lots of veg, whole grain bread, pasta with shrimp and lots of veg, a homemade veg and black bean burrito, etc.).
Therefore, I have to assume you think it's useful to make your favorite point about how the average American eats poorly, as perhaps it feels good to judge other people not present or make assumptions about others in the conversation with no basis, but since we are actually talking about our own specific eating habits, it strikes me as not especially helpful. What would be of more interest is if you actually had thought you had a sugar issue and if dealing with that were the most difficult thing for you to lose weight or not gain it. Personally, sugar has never been my issue (and that's so when, like now, I have zero interest in dessert items or, when losing, when I found it helpful for a while to include in my nutrient-dense diet around 200 cal of ice cream not infrequently).9 -
I find it easier to make the effort be to include more nutrient dense foods rather than try to "cut back" on "bad" foods. Has the same result with less effort because I'm naturally pushing the less nutrient-dense foods out without having to fill in the "hole" left by not having them. Instead, I spend the energy on finding tasty nutrient-dense foods.13
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As a challenge, would you be able to not have any bad foods? I think I would see significant changes — like all that hard work at the gym would show more. I’m doing this as a challenge even though I eat very well — minus the chips, cookies, bagels, ice cream and chocolate that I have at least one of daily.4
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fitness_krista wrote: »As a challenge, would you be able to not have any bad foods? I think I would see significant changes — like all that hard work at the gym would show more. I’m doing this as a challenge even though I eat very well — minus the chips, cookies, bagels, ice cream and chocolate that I have at least one of daily.
The only time a food is bad is if it kills you. And, even then, it would only be bad for YOU.7 -
fitness_krista wrote: »As a challenge, would you be able to not have any bad foods? I think I would see significant changes — like all that hard work at the gym would show more. I’m doing this as a challenge even though I eat very well — minus the chips, cookies, bagels, ice cream and chocolate that I have at least one of daily.
If you're already eating an appropriate amount of calories and protein, eliminating certain foods from your diet won't get you any bonus points or cause your workouts to be more effective.9 -
Well the hole (intended) issue with the donut theory is a bit off. I am betting the majority of people who visit Dunkin Donuts or Krispy Kreme do not get just one donut. Yes I agree one is 190 calories, but many go for the chocolate covered so that shoots to 240 per donut. But I digress people say they are addicted to sugar, when what they really seem to eat lots of cookies, cake, donuts, candy bars, beverages and so on. Most of what I just listed yes have sugar, but also are loaded with fat, little protein.
If someone decides to do a challenge I say great go for it. But then what? The 30 days are up, do you go back to your old ways? Stay with new way? Or maybe learn to moderate the intake of less healthy food items, but so tasty.
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fitness_krista wrote: »As a challenge, would you be able to not have any bad foods? I think I would see significant changes — like all that hard work at the gym would show more. I’m doing this as a challenge even though I eat very well — minus the chips, cookies, bagels, ice cream and chocolate that I have at least one of daily.
I think the point is that there aren't individually bad foods. The point is that there are better and worse overall ways of eating.
Personally, I think nutrition is really important (beyond just the protein and calories mentioned in many posts). Specifically, I think it's important to get enough protein, enough fats (with a reasonable ratio of O-3s to O-6s, MUFAs and PUFAs, etc.), and at least 5+ (better 10+) daily servings of varied, colorful veggies and fruits for micros and fiber . . . most days.
The occasional day of mostly treats, or the daily treat that doesn't routinely torpedo nutrition/calories, is pretty irrelevant.
I'm with Rel (and others): I find it more effective to worry about what's included in my way of eating, tweaking that to balance calories, nutrition, satiation, tastiness, social connection, celebration and more. Kicking out individual items just doesn't seem that important, in that context.
YMMV. And yeah, challenges can be fun, so if that's the point, go for it.
I think some of us are reacting out of a perception that there are people around here (unlike you) who are overweight, who believe the blogosphere nonsense about "bad food" being "the problem" because it's "addictive", and those beliefs can be a distraction from pursuing reasonable calories and overall good nutrition as the most important issues for weight managment, body composition, exercise performance, and health.
Best wishes - truly!8 -
fitness_krista wrote: »As a challenge, would you be able to not have any bad foods? I think I would see significant changes — like all that hard work at the gym would show more. I’m doing this as a challenge even though I eat very well — minus the chips, cookies, bagels, ice cream and chocolate that I have at least one of daily.
Been there done that, and no my hard work did not show more. I look better than I ever have eating a balance of food and having all foods in moderation. I enjoy life, go out to eat stress free, go to events, weddings, family dinners, vacations etc. Really the only bad foods I (try) to avoid are spoiled and mouldy ones.
You can do what you wish, again if you aren't able to moderate or feel better without those foods, great, I wish you well!7 -
fitness_krista wrote: »I’m looking at real food vs junk food. If it’s not considered good for you then why eat it? And sugar is a true addiction. Sure I made it thru day one but it is hard resisting temptation.
I'm going to try to frame this in a way that doesn't get me a warning...but this is something that always irks me...and I usually try to just keep my mouth shut, but sometimes I can't. I have no issue at all with someone wanting to challenge themselves to consume less sugar, particularly in the form of what is typically defined as "junk" food...hey, have at it...I've taken on a variety of challenges over these past 7 years in my quest for health and wellness. I do however take issue with sugar being a legitimate addiction.
Keep in mind that I'm coming at this as an alcoholic in recovery, and my recovery is very much still in it's infancy having only started in July of this year. I've had more bad days than good, but the more I buy into the program and engage in the program, the more things are turning around and the more good days and weeks I have and I hope for better days ahead. Also keep in mind that I'm not what people stereo-typically think of as an alcoholic...I own a home...I have a good home life...I have a beautiful wife and two beautiful boys...I have a great job and great career...I drive a really nice car...I eat a very nutritious diet and exercise regularly...never missed work because of my drinking...but I've also been known to down close to a fifth of vodka in an evening and a 1/2 gallon over a Friday and Saturday. Before I started on my path to recovery, I couldn't tell you when my last dry day was...years ago I'm sure.
Nightly blackouts were regular occurrences and most mornings I would try to piece together the fragments of what I did remember the night before...what did we eat for dinner...what did we watch on t.v.? My wife knew I was a heavy drinker and often spoke to me about it...but even though she knew, I still hid pints of vodka in the bushes near the patio outside...in my bedside table...in my closet, etc.
As an alcoholic, I have my preferences...but in reality, in the absence of my preferences, anything will do. My wife likes a gin and tonic from time to time...I personally can't stand the stuff taste wise...but there have been numerous occasions over the years when I've been out of anything I preferred and turned to the gin...and not with tonic and lime...straight out of the shot glass. Nasty stuff, but I got my fix and my high. Similarly, I would think that if sugar is a true addiction, any form would do...a handful of grapes...or hell, a whole bag of grapes would alleviate cravings I would think.
I have known deep down for a very long time that I had a drinking problem, but I always felt it was more of just a habit or wasn't really that bad...I wasn't living under a bridge after all...I was eating well, exercising, getting to work, etc. Late July was my "awakening" if you will. We had another couple over to cookout and swim...I did a bit of pre-partying, which wasn't unusual, but it was apparently more than usual. I only have a vague recollection or our friends arriving that night and nothing else. I don't remember burning the burgers and my wife having to order pizza...I don't remember anything from that night, not even my friends leaving. The only thing I really remember from that night is not remembering anything.
Last night I left work and attended my eldest boy's archery meet...afterwards we all went home and for whatever reason I started having bad cravings for alcohol. It was rather late...around 8 PM and I talked to my wife and she wondered if it was late enough that I could just push it aside and go to bed...I told her I needed to get to a meeting ASAP and went. That is how the day to day is for an addict, at least for right now. I have a pamphlet I keep in my satchel with every meeting for everyday anywhere around the metro area.
I have no doubts about things like BED and comforting eating and things like that...and there are avenues for help for those things. I just really don't buy into sugar as a lone substance being addictive.
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maureenkhilde wrote: »Well the hole (intended) issue with the donut theory is a bit off. I am betting the majority of people who visit Dunkin Donuts or Krispy Kreme do not get just one donut. Yes I agree one is 190 calories, but many go for the chocolate covered so that shoots to 240 per donut. But I digress people say they are addicted to sugar, when what they really seem to eat lots of cookies, cake, donuts, candy bars, beverages and so on. Most of what I just listed yes have sugar, but also are loaded with fat, little protein.
If someone decides to do a challenge I say great go for it. But then what? The 30 days are up, do you go back to your old ways? Stay with new way? Or maybe learn to moderate the intake of less healthy food items, but so tasty.
Really?
I know I am only one person - but Ive never eaten more than one donut (admittedly my one is usually the custard and chocolate filled one at 300ish per donut.)
but I didnt think that was the minority way of doing it.
Not hard to fit into a moderate calorie allowance as a treat once a week or so.
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paperpudding wrote: »maureenkhilde wrote: »Well the hole (intended) issue with the donut theory is a bit off. I am betting the majority of people who visit Dunkin Donuts or Krispy Kreme do not get just one donut. Yes I agree one is 190 calories, but many go for the chocolate covered so that shoots to 240 per donut. But I digress people say they are addicted to sugar, when what they really seem to eat lots of cookies, cake, donuts, candy bars, beverages and so on. Most of what I just listed yes have sugar, but also are loaded with fat, little protein.
If someone decides to do a challenge I say great go for it. But then what? The 30 days are up, do you go back to your old ways? Stay with new way? Or maybe learn to moderate the intake of less healthy food items, but so tasty.
Really?
I know I am only one person - but Ive never eaten more than one donut (admittedly my one is usually the custard and chocolate filled one at 300ish per donut.)
but I didnt think that was the minority way of doing it.
Not hard to fit into a moderate calorie allowance as a treat once a week or so.
Boston Cream? Ya, that's what I go for on the rare occasion (maybe once per quarter) when I have a donut.1 -
fitness_krista wrote: »I saw a 30day challenge that listed a bunch of things not to eat (cookies, white bread, candy etc) and it stirred a motivation I constantly think about: Eating better! Isn’t that why we are all on My Fitness Pal? Today is my official day #1. I’m 2/3 of the way thru the day and have done great. Going to do an Orange Theory workout and pick up a salad on the way home.
How are YOU doing with your day to day eating?
I found staying within the WHO suggestion of limiting added sugar (which they call "free sugars") to under 5% to be a more reasonable challenge: https://community.myfitnesspal.com/en/discussion/10769530/30-day-logging-limiting-added-sugar-challenge/p15 -
cwolfman13 wrote: »
...I've taken on a variety of challenges over these past 7 years in my quest for health and wellness. I do however take issue with sugar being a legitimate addiction.fitness_krista wrote: »I’m looking at real food vs junk food. If it’s not considered good for you then why eat it? And sugar is a true addiction. Sure I made it thru day one but it is hard resisting temptation.
It seems the 3 things most debated topics are Religion, Politics and Diet. I’m sorry to hear of your struggles with alcohol addiction. I’m not going to argue about our opinions on what defines an addiction when clearly your’s is difficult on so many levels. Maybe I will call my sugar struggle “a disorder” so as not to offend anyone. However, on social media there is always somebody offended. Best wishes to you.0 -
Hugs wolfman6
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And I made it a whole 2 days so far without sugar. I have a headache which I believe is a sign of withdrawal since I never get headaches normally. Yesterday I avoided homemade cookies. Today I avoided chips and more cookies. That’s probably 1500 calories that I would have normally eaten of non nutritional food.5
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fitness_krista wrote: »As a challenge, would you be able to not have any bad foods? I think I would see significant changes — like all that hard work at the gym would show more. I’m doing this as a challenge even though I eat very well — minus the chips, cookies, bagels, ice cream and chocolate that I have at least one of daily.
I think the point is that there aren't individually bad foods. The point is that there are better and worse overall ways of eating.
Personally, I think nutrition is really important (beyond just the protein and calories mentioned in many posts). Specifically, I think it's important to get enough protein, enough fats (with a reasonable ratio of O-3s to O-6s, MUFAs and PUFAs, etc.), and at least 5+ (better 10+) daily servings of varied, colorful veggies and fruits for micros and fiber . . . most days.
The occasional day of mostly treats, or the daily treat that doesn't routinely torpedo nutrition/calories, is pretty irrelevant.
I'm with Rel (and others): I find it more effective to worry about what's included in my way of eating, tweaking that to balance calories, nutrition, satiation, tastiness, social connection, celebration and more. Kicking out individual items just doesn't seem that important, in that context.
YMMV. And yeah, challenges can be fun, so if that's the point, go for it.
I think some of us are reacting out of a perception that there are people around here (unlike you) who are overweight, who believe the blogosphere nonsense about "bad food" being "the problem" because it's "addictive", and those beliefs can be a distraction from pursuing reasonable calories and overall good nutrition as the most important issues for weight managment, body composition, exercise performance, and health.
Best wishes - truly!
All of this.2 -
fitness_krista wrote: »And I made it a whole 2 days so far without sugar. I have a headache which I believe is a sign of withdrawal since I never get headaches normally. Yesterday I avoided homemade cookies. Today I avoided chips and more cookies. That’s probably 1500 calories that I would have normally eaten of non nutritional food.
Did you by any chance give up caffeine-containing sugary drinks without replacing that caffeine, as part of the sugar avoidance?
If something like 1/3 of your diet has been cookies and chips and such (which I'd estimate as close to the implication of avoiding 1500 calories of them in 2 days for a 125-pound weight-stable woman, when you'd normally have eaten them), then maybe your overall way of eating does need some improving.
Soldier on.
Still wishing you positive outcomes!9 -
fitness_krista wrote: »And I made it a whole 2 days so far without sugar. I have a headache which I believe is a sign of withdrawal since I never get headaches normally. Yesterday I avoided homemade cookies. Today I avoided chips and more cookies. That’s probably 1500 calories that I would have normally eaten of non nutritional food.
IMHO there are no non nutritional foods. Even oreos have protein in them.
Not much but it's still there.
And chips, depending on the type, have a hell of a lot of potassium.4
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