I eat too much sugar!

sdleischner

Is it possible to have a sugar addiction? chocolate is the big one for me, what are some tips and foods too subsitute for the amout of refined sugars i eat? Its adds up mostly in deserts. I have already cut pop, and juice. I cant quit sugar cold turkey, I tried that, dosnt work, I eat double when i crack. I have been eating more fruit too try and curb the chocolate cravings, but i dont think its working. Any suggestions would be great.

lasmit4477

Unless you have some type of medical condition, sugar intake doesn't really matter in terms of weight-loss. As long as you are in a calorie deficit, you will lose weight. However, try dark chocolate, fruit, veggies, eating more protein and fiber can also help with hunger. I don't restrict any foods. There is not a need to cut these types of foods out if you enjoy them, just try to work them into your day and stay within your calorie goal. Plus, by doing this, you will not feel deprived. Sticking with a plan that will work for you and that will induce a positive lifestyle change in the long run is what is important.

Also, I don't think it is just the sugar alone that is causing you to eat such foods or to over-eat these types of foods. Looking into what causes this type of behavior may be of benefit.

sdleischner

Ok with that being said, how much of a deficit is healthy, and when it the point when its too much of a deficit?
The BMR calculator on this site tells me i burn 1656, I have been accoplishing my goal if 1320, usualy lower after i work out or include activity. Is this the appropriate deficit range for my body?

Firefox7275

Switch to a low sugar/ sugar free dark chocolate or buy some cocoa powder and make low carb chocolatey snacks. Many cravings are caused by undereating, peak and troughs in blood sugar or nutrient deficiencies - clean up your overall diet, eat enough for your activity level, choose foods that keep the blood sugar stable. Eat enough that you are too full for dessert: stuff yourself with non starchy vegetables, protein, fibre and a little healthy fats. There is an element of willpower required, and of patience whilst your tastebuds change. Look at how many sweet meals or snacks compared to savoury ones you eat, try to change that ratio so that most of your foods/ meals/ snacks are savoury.

As far as 'cracking' goes - what were the triggers, had you let yourself get hungry? Where did you get the junk food from, was it in the house, were you carrying money you did not need, did you go past the store/ vending machine? Never net below your BMR.

lasmit4477

Take a look at this link! It gives great information.

http://www.myfitnesspal.com/topics/show/804485-in-place-of-a-road-map-2-0-revised-7-2-12?page=4

sdleischner

Thanks!!! I think a light bulb just went off! its not only sugar, although that adds, its over all calories that i eat too much of. I have lost 25 lbs before joining this site (just by eliminating pop and alcohol), but have hit this plateau since october. I am eating enough calories too maintain my weight, I dont have a great enough deficit too loose much more. Now its just a matter of adding foods that will make me feel fuller longer so i can cut back a little more.

I guess that leads me too another question, im sure if i search these forums a little ill find the answer but, Is whey protien or protien powders something is should think about now at this stage, or wait till i loose more weight or something to staqy away from all together? i have almost perchased some too try so many times, but then i get scared and put it back on the shelf last minute?

Firefox7275

Protein powder is not an essential or food replacement, it's a convenience tool or supplement. IMO work on getting all the servings of each food group in your diet so that you know you have all the nutrients you need for health, switching over to very low glycaemic index carbs (veggies, beans, lentils, barley) and moderating servings. Then if you feel you need a little extra protein for, say, a smoothie or you can't eat after the gym you might add a whey shake. You get protein simply by eating oily fish, dairy, nuts and seeds if you don't eat these already so you may find a protein supplement is just not warranted.

SleeplessinBerlin

Yes, it is possible to have an addiction. You tried quitting it cold turkey and couldn't because it caused withdrawal symptoms. The effect of sugar on body and mind is similar to opiates and it affects the same biochemical systems as heroine or morphine.

What helps me is not having anything sweet in the house. And not buying it. I went through all the cabinets and drawers and cleaned them. I get tempted enough in so many other places - let at least my home be safe. If I crave something sweet, I look for healthy alternatives (like an apple pie with a thin almond crust instead of regular pie).

siomonwitt

Hello Friends,
Excess of everything is very harmful to our health. Today diabetics patients are all over the world. Balance diet and regular exercise is compulsory for everybody to stay fit and healthy.

Thanks and Take care

WBB55

When I was first fighting my daily chocolate-bar-from-the-lunchroom-vending machine craving, I started putting a square or two of this in my lunch box. FOR ME, it helped me fight my craving the rest of the day. It was a treat I looked forward to all day at work, knowing if I ate good breakfast and my healthy lunch I packed (instead of driving to get fast food), then I'd get my piece of chocolate.

http://www.cvs.com/shop/product-detail/Lindt-Dark-Chocolate-Extra-Fine?skuId=325096&WT.mc_id=Shopping_Google_PLA

I tried even darker of chocolate, but 85-87% was as dark as I could go and still "enjoy" the chocolate.

hoosierlad

I have the same issue, but more so because of what is in decent foods I eat as opposed to an ongoing addiction. Might find out otherwise if I change foods and take in less sugar. I'm / was a chocoholic too...here are two things I did to help. Switched to dark chocolate...highest cocoa % I could enjoy. I find that I need / want less of it as a chocolate fix than with milk chocolate. I also found some low / no fat yogurt ...with chocolate flavoring...helped with ice cream and chocolate fixes. Honestly, since I've been eating much more healthy, exercising more regularly, and doing some simple liver and body cleansing on occasional basis...my craving for more "pure" chocolate has almost gone away.