sugar addiction
Replies
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jenglish712 wrote: »jenglish712 wrote: »jenglish712 wrote: »How odd that at this point this has turned into two posters against it being an addiction arguing why those studies don't prove anything.
I wasn't arguing that the studies didn't prove anything... I was stating that it wasn't current research.jenglish712 wrote: »
Seriously?
That was a joke that we were relatively splitting hairs on a discussion we overall agreed upon and the general banality of things that end up being disputed on an internet discussion. Perhaps if I would have put those two together in one post it would have made more sense. I was making fun of the situation.
I guess reading it as two different posts I didn't get the joke- my bad. It's been a very long week.
It's not your fault, my humor is a bit dry and I don't use many emojis... I'm old.
I promise I won't derail anymore- But you gotta get on the emoji train dude!
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What kind of sugar stuff are you addicted to? Sweet stuff like cakes and cookies? Soda? Desserts? I was hooked on drinking only juice, milk and soda. I like to drink Kombucha now instead of soda. Can you sub fruits for sweets? For chocolate sweets I just found these Go Raw chocolate coconut crisps. Really tasty. They are now going to be my sweet fix.0
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slimbettie wrote: »I do eat fruit. Fruit does not have "added" sugars.
It is only 10 days to get me back on track and away from the cakes....
oh so added sugar is worse than natural sugar…totally legit argument..
you realize your body has no way to distinguish between the two, right? Because they are all the same at the molecular level...0 -
Patttience wrote: »
If you don't even understand the problem the woman is dealing with, why bother to reply. As it is your advice of no use whatsoever.Patttience wrote: »"OP - unless you are rummaging through a dumpster to get your sugar fix or eating spoons of sugar out of a bowl, you are not addicted to sugar. Do you have some self control issues with certain foods, perhaps...
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My suggestion - create a calorie deficit, try to eat the foods that you like (yes, I mean some ice cream, cookies, etc), get a food scale and weigh log measure everything that you eat. Foods are not "good" or "bad" they are just food that your body uses for energy. Try to make better choices and maintain your calorie deficit.
you can lose 50 pounds and eat sugar…"
If you don't even understand the problem the woman is dealing with, why bother to reply. As it is your advice of no use whatsoever.
OK - find me the case study of the person that eats bowls of sugar by the spoonful or goes rummaging through a dumpster to get their "sugar fix" and I will re-consider my position ...0 -
OP - unless you are rummaging through a dumpster to get your sugar fix or eating spoons of sugar out of a bowl, you are not addicted to sugar. Do you have some self control issues with certain foods, perhaps...
-
My suggestion - create a calorie deficit, try to eat the foods that you like (yes, I mean some ice cream, cookies, etc), get a food scale and weigh log measure everything that you eat. Foods are not "good" or "bad" they are just food that your body uses for energy (or for tissue repair, muscle growth, to maintain bones, to prevent cancer or disease, or to protect vision, the cardiovascular system, the nervous system, the brain....) Try to make better choices (based on what?) and maintain your calorie deficit.
you can lose 50 pounds and eat sugar...
Italics in above mine.
As someone who has gone through the garbage can to eat sugary treats, yes - sugar activates reward pathways similar to how drugs do. Individual responses to addictive substances vary, however. Some people are more likely to become alcoholic, some are more vulnerable to opiate addiction, and sugar addiction varies from person to person. None deserve judgement. Blame does not help anyone manage their weight.
As the OP is asking for help overcoming sugar addiction, not to be advised on the state of her willpower, this is my perspective:- Make sure you are hitting your macro and micronutrient goals. Dairy cravings have destroyed several of my diets - pica is a thing, eating smart works better than willpower
- Especially be sure you are getting enough protein. Try for .8g per kg of body weight. MFP recommendations may be too low. Protein will help you feel more satisfied, and may help you to feel fuller longer.
- Don't set yourself up for failure. I eat before I take my kids to the food court. It's easier to say no to ice cream if I'm already full.
- Don't try for too high a deficit and eat back some of your exercise calories
- Make sure to get enough sleep
- Consiously try to change bad habits and eliminate mindless munching. Or, replace go-to snacks with something lower calorie (i.e. celery and carrot sticks instead of a bag of M&Ms)
- Exercise. When the cravings hit, take a walk instead of eating. Intense exercise can help lower hunger. It may also retrain taste to prefer lower-calorie foods.
- Some people mistake hunger for thirst. Try having a glass of water before indulging.
- Eating meals at regular times may help with cravings
- Cravings can be hormonal. Sometimes you just have to ride it out for a few days, and then things get better.
- Chose to include sweets, but just one at the end of the day. Have them come packaged in in single servings (i.e. one pudding cup, not a bag of cookies).
- If it
Try one change, give it a while (21 days for a new habit) to see if it works, then try another. Eventually you will find out what works for you. Good luck
IF you really had to rummage through the trash for sugar, for your sugar fix, and you really think that sugar is addictive why are you advocating that OP eat sugar? That is like telling a crack head that it is OK to smoke crack once a month….0 -
Sugar makes some peoples brains fall out.0
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FatFreeFrolicking wrote: »seamonster1203 wrote: »FatFreeFrolicking wrote: »slimbettie wrote: »Never been an addict of anything myself. But I have heard that being an addict is like having a love affair...it is the first thing you think of when you wake up and the last thing when you go to sleep....
Yeah… when a person is addicted to drugs or alcohol.
Applies to all addictions.
"Denial is a core symptom of codependency and addiction. We have a distorted relationship to reality — often acting against our best interests. Addicts and codependents use denial to continue addictive behavior."
There is a reason you care if OP wants to give up sugar or not. Something you're hooked on is being questioned and that offends you.
Yeah I care because it is a very well-known theory that when a person gives something up, they are more likely to binge on it… which is why most are advising the OP to not give up sugar, but instead learn moderation.
Yes, like when vegans binge on meat and people with peanut allergies can't stop eating Snickers bars.0 -
I have trouble with sugar too. I like the idea of incorporating regular small treats into my diet so that there is no pent up desire. Less reason to binge in the future. Still experimenting with this though. I have been putting sugar in my coffee or tea when I feel like I want something sweet. Minimal calorie damage, and it hasn't triggered any urges so far. Very successful I would say. I tried today to have a pudding cup. Less calories than my greek yogurt, I thought. Only my carb macro was low and I had calories to spare. No reason not to. Except that those familiar urges were right back. I wanted to eat the rest of them. I had even turned toward the fridge before I caught myself. If I weigh out the pleasure I got from eating the pudding cup with the discomfort of having to fight cravings afterward I would say it was close to a wash. I considered tossing the rest, but instead I'm going to wait a couple of days and try again. Perhaps this time just before bed, as another poster suggested. I liked the suggestion to just have certain problem treats at a restaurant. Going to try that with the love of my life, cake. Good luck to all of you struggling with sugar and sweet treats. Hope you can disregard the raging debate here and pop into the forums with suggestions or progress.0
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Not sure if serious. Vegans can binge on meat and do, people with peanut allergies, not so much because it can be life threatening .DeirdreWoodwardSanders wrote: »FatFreeFrolicking wrote: »seamonster1203 wrote: »FatFreeFrolicking wrote: »slimbettie wrote: »Never been an addict of anything myself. But I have heard that being an addict is like having a love affair...it is the first thing you think of when you wake up and the last thing when you go to sleep....
Yeah… when a person is addicted to drugs or alcohol.
Applies to all addictions.
"Denial is a core symptom of codependency and addiction. We have a distorted relationship to reality — often acting against our best interests. Addicts and codependents use denial to continue addictive behavior."
There is a reason you care if OP wants to give up sugar or not. Something you're hooked on is being questioned and that offends you.
Yeah I care because it is a very well-known theory that when a person gives something up, they are more likely to binge on it… which is why most are advising the OP to not give up sugar, but instead learn moderation.
Yes, like when vegans binge on meat and people with peanut allergies can't stop eating Snickers bars.
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neanderthin wrote: »Sugar makes some peoples brains fall out.
Lol
Thanks for the link- I have some reading to do
It filled in a few gaps for me (being of non-science background though). I think understanding the real basis of a problem is better to solve it.
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DeirdreWoodwardSanders wrote: »FatFreeFrolicking wrote: »seamonster1203 wrote: »FatFreeFrolicking wrote: »slimbettie wrote: »Never been an addict of anything myself. But I have heard that being an addict is like having a love affair...it is the first thing you think of when you wake up and the last thing when you go to sleep....
Yeah… when a person is addicted to drugs or alcohol.
Applies to all addictions.
"Denial is a core symptom of codependency and addiction. We have a distorted relationship to reality — often acting against our best interests. Addicts and codependents use denial to continue addictive behavior."
There is a reason you care if OP wants to give up sugar or not. Something you're hooked on is being questioned and that offends you.
Yeah I care because it is a very well-known theory that when a person gives something up, they are more likely to binge on it… which is why most are advising the OP to not give up sugar, but instead learn moderation.
Yes, like when vegans binge on meat and people with peanut allergies can't stop eating Snickers bars.
Many people who claim to be vegan aren't actually vegan so yeah, they can/do binge on meat.
Who in their right mind would eat a Snickers bar if they are allergic to peanuts? Especially if they have an anaphylaxis reaction.
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slimbettie wrote: »I do eat fruit. Fruit does not have "added" sugars.
It is only 10 days to get me back on track and away from the cakes....
oh so added sugar is worse than natural sugar…totally legit argument..
you realize your body has no way to distinguish between the two, right? Because they are all the same at the molecular level...
She did say it was her personal challenge - not a medical or scientific study or being done for a medical or scientific reason.
People give up added sugar or chocolate or similar short term for various personal reasons - I give up chocolate for 6 weeks every year.
I do not pretend this applies to anyone else or has any medical or scientific validity - and neither was that poster.
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OP - unless you are rummaging through a dumpster to get your sugar fix or eating spoons of sugar out of a bowl, you are not addicted to sugar. Do you have some self control issues with certain foods, perhaps...
-
My suggestion - create a calorie deficit, try to eat the foods that you like (yes, I mean some ice cream, cookies, etc), get a food scale and weigh log measure everything that you eat. Foods are not "good" or "bad" they are just food that your body uses for energy (or for tissue repair, muscle growth, to maintain bones, to prevent cancer or disease, or to protect vision, the cardiovascular system, the nervous system, the brain....) Try to make better choices (based on what?) and maintain your calorie deficit.
you can lose 50 pounds and eat sugar...
Italics in above mine.
As someone who has gone through the garbage can to eat sugary treats, yes - sugar activates reward pathways similar to how drugs do. Individual responses to addictive substances vary, however. Some people are more likely to become alcoholic, some are more vulnerable to opiate addiction, and sugar addiction varies from person to person. None deserve judgement. Blame does not help anyone manage their weight.
As the OP is asking for help overcoming sugar addiction, not to be advised on the state of her willpower, this is my perspective:- Make sure you are hitting your macro and micronutrient goals. Dairy cravings have destroyed several of my diets - pica is a thing, eating smart works better than willpower
- Especially be sure you are getting enough protein. Try for .8g per kg of body weight. MFP recommendations may be too low. Protein will help you feel more satisfied, and may help you to feel fuller longer.
- Don't set yourself up for failure. I eat before I take my kids to the food court. It's easier to say no to ice cream if I'm already full.
- Don't try for too high a deficit and eat back some of your exercise calories
- Make sure to get enough sleep
- Consiously try to change bad habits and eliminate mindless munching. Or, replace go-to snacks with something lower calorie (i.e. celery and carrot sticks instead of a bag of M&Ms)
- Exercise. When the cravings hit, take a walk instead of eating. Intense exercise can help lower hunger. It may also retrain taste to prefer lower-calorie foods.
- Some people mistake hunger for thirst. Try having a glass of water before indulging.
- Eating meals at regular times may help with cravings
- Cravings can be hormonal. Sometimes you just have to ride it out for a few days, and then things get better.
- Chose to include sweets, but just one at the end of the day. Have them come packaged in in single servings (i.e. one pudding cup, not a bag of cookies).
- If it is emotional, wait it out. It may be healthier to feel the bad feelings, and talk/write yourself through them, than to eat them away.
Try one change, give it a while (21 days for a new habit) to see if it works, then try another. Eventually you will find out what works for you. Good luck
IF you really had to rummage through the trash for sugar, for your sugar fix, and you really think that sugar is addictive why are you advocating that OP eat sugar? That is like telling a crack head that it is OK to smoke crack once a month….
I have indeed rummaged through garbage cans for sugary treats. I had to do the Sex in the City thing, pouring dish soap over the treat, to discourage myself from eating it. Soap really tastes bad, and lingers in the mouth. I'm far from the only person I know who has done this. Is it because you are male that you are having problems understanding this (i.e. never been pregnant, no monthlies)? If you have never had food cravings, I'm happy for you. Please try to have some sympathy for those of us who have.
Harm reduction is a strategy used in addressing addictions.
http://www.camh.ca/en/hospital/about_camh/influencing_public_policy/public_policy_submissions/harm_reduction/Pages/harmreductionbackground.aspx
One harm reduction method is for heroin users to switch to methadone. The heroin had biochemically altered their brains so that they cannot be calm without opiates. Opiates are the cause of the disease and the treatment in this case. The use of methadone may allow some people to lead relatively normal lives, have stable housing, and keep their jobs.
It is possible to severely reduce added sugars while keeping some natural sugars. Doing this for a time can help retrain one's sense of taste so that the natural sweetness of lower-calorie foods is better appreciated.
The advantage of sugars from a natural source is that the serving size is lower. A 130 g apple, for example, has 13 grams of sugar (about 10 from fructose), whereas a can of Dr. Pepper has 38 grams of sugar, (21 from fructose) The Dr. Pepper has over 3x the amount of sugar as the apple, and none of the protective effect of the 3 grams of fiber the apple also has. The apple has polyphenols and micronutrients that protect against the damage that is associated with high-fructose consumption. Because of the fiber, the apple is digestly proportionately more slowly than the Dr. Pepper, leaving the dieter with more satisfaction per calorie consumed. There is a smaller glucose spike as the energy is released to the body at a rate that more closely matches the rate that it is burned by the body, so less is stored. Cravings are reduced when blood sugar levels are kept stable. The higher percentage of fructose in (most) fruit makes them more satisfying for a longer period of time than the 45:55 gluctose-fructose ratio in HFCS and 50:50 ratio of glucose to fructose in sucrose.
As I said in another post, sugar is hard to avoid, and some extremely healthy food contains it (i.e. spinach). Trying to completely eliminate it seems both unhealthy and impractical. A harm reduction approach has been shown to do just that, reduce harm, and allow people to recover from or manage their issues (whether or not they chose to refer to them as addictions). So, when trying to get through cravings- Cut back
- Have a crisis plan
- Identify and avoid triggers when possible
- Seek out social support
- Contact Dr. when appropriate (see PCOS post)
- Use distractions as appropriate (exercise, water, getting out of the house)
- Say "Yes, but later"
- Chose a "least harm" alternative (lower calorie snack, small amount of satisfying snack)
- Sometimes you just have to ride out the discomfort
- Celebrate success
- Otherwise stay heathy as possible (macros/micros, sleep)
Yup, the approach is a lot like what people would use for other addictions....0 -
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Sugar is my kryptonite. If I plan for it, I'm good. Unplanned sugary foods are always an immediate downward spiral that take me on a 2-3 day binge and a 2-3 week physical and mental recovery. Funny how it works..planned, I'm ok. Unplanned...not ok.0
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I've taken added sugar out of the equation. I don't have a sweet tooth as such, but I do have a chocolate addiction (for want of a better word). I have had to get that out of my diet, because I have no "off button" with it. I have diet lemonade and artificially sweetened hot chocolate to help with cravings. Some people don't agree with artificial sweetners, but I have found that they worked for me in the past, so if I can reduce my calories that way and still satisfy my craving I am OK with that.0
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Maybe you are too self-forgiving. Not meeting simple goals (weight, gains, diet ..) seriously affects my confidence ("Other people can do it, why not me?").
In other words, when I miss a workout it's not just a "oh well, can't be helped" matter in my head, it's more like "you stupid looser, can't even fit a 45 min routine into a normal day".
You should not consider sugar an addition. That just makes it easier to justify it. Millions of other people have excluded all added sugars from their diets, so you can too.
But as the hodgetwins would say: "It's just advice man. Do the *** you want to do"
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paperpudding wrote: »slimbettie wrote: »I do eat fruit. Fruit does not have "added" sugars.
It is only 10 days to get me back on track and away from the cakes....
oh so added sugar is worse than natural sugar…totally legit argument..
you realize your body has no way to distinguish between the two, right? Because they are all the same at the molecular level...
She did say it was her personal challenge - not a medical or scientific study or being done for a medical or scientific reason.
People give up added sugar or chocolate or similar short term for various personal reasons - I give up chocolate for 6 weeks every year.
I do not pretend this applies to anyone else or has any medical or scientific validity - and neither was that poster.
Thank you paperpudding. Perfectly said0 -
I have just embarked on the British Heart Foundation guide to healthy eating and have purchased a diet plate in the hope that the balanced diet will keep my cravings in check!
Good luck everyone with your varying coping mechanisms xx0 -
Maybe you are too self-forgiving. Not meeting simple goals (weight, gains, diet ..) seriously affects my confidence ("Other people can do it, why not me?").
In other words, when I miss a workout it's not just a "oh well, can't be helped" matter in my head, it's more like "you stupid looser, can't even fit a 45 min routine into a normal day".
You should not consider sugar an addition. That just makes it easier to justify it. Millions of other people have excluded all added sugars from their diets, so you can too.
But as the hodgetwins would say: "It's just advice man. Do the *** you want to do"
You do get that most of the people in this thread who are describing sugar as an addiction have reduced their sugar intake, or eliminated added sugars? They aren't saying "it's an addiction so I'll keep eating it," they are saying "it gives me cravings, and I find I am more successful when I avoid it. These are the strategies that worked for me."
You may want to try to be kinder to yourself. Treating people badly (including yourself) does not make them better people. It is possible to have missed a day of workout (especially during the holidays) without being a "loser". Positive reinforcement works 0 -
OP - unless you are rummaging through a dumpster to get your sugar fix or eating spoons of sugar out of a bowl, you are not addicted to sugar. Do you have some self control issues with certain foods, perhaps...
-
My suggestion - create a calorie deficit, try to eat the foods that you like (yes, I mean some ice cream, cookies, etc), get a food scale and weigh log measure everything that you eat. Foods are not "good" or "bad" they are just food that your body uses for energy (or for tissue repair, muscle growth, to maintain bones, to prevent cancer or disease, or to protect vision, the cardiovascular system, the nervous system, the brain....) Try to make better choices (based on what?) and maintain your calorie deficit.
you can lose 50 pounds and eat sugar...
Italics in above mine.
As someone who has gone through the garbage can to eat sugary treats, yes - sugar activates reward pathways similar to how drugs do. Individual responses to addictive substances vary, however. Some people are more likely to become alcoholic, some are more vulnerable to opiate addiction, and sugar addiction varies from person to person. None deserve judgement. Blame does not help anyone manage their weight.
As the OP is asking for help overcoming sugar addiction, not to be advised on the state of her willpower, this is my perspective:- Make sure you are hitting your macro and micronutrient goals. Dairy cravings have destroyed several of my diets - pica is a thing, eating smart works better than willpower
- Especially be sure you are getting enough protein. Try for .8g per kg of body weight. MFP recommendations may be too low. Protein will help you feel more satisfied, and may help you to feel fuller longer.
- Don't set yourself up for failure. I eat before I take my kids to the food court. It's easier to say no to ice cream if I'm already full.
- Don't try for too high a deficit and eat back some of your exercise calories
- Make sure to get enough sleep
- Consiously try to change bad habits and eliminate mindless munching. Or, replace go-to snacks with something lower calorie (i.e. celery and carrot sticks instead of a bag of M&Ms)
- Exercise. When the cravings hit, take a walk instead of eating. Intense exercise can help lower hunger. It may also retrain taste to prefer lower-calorie foods.
- Some people mistake hunger for thirst. Try having a glass of water before indulging.
- Eating meals at regular times may help with cravings
- Cravings can be hormonal. Sometimes you just have to ride it out for a few days, and then things get better.
- Chose to include sweets, but just one at the end of the day. Have them come packaged in in single servings (i.e. one pudding cup, not a bag of cookies).
- If it is emotional, wait it out. It may be healthier to feel the bad feelings, and talk/write yourself through them, than to eat them away.
Try one change, give it a while (21 days for a new habit) to see if it works, then try another. Eventually you will find out what works for you. Good luck
IF you really had to rummage through the trash for sugar, for your sugar fix, and you really think that sugar is addictive why are you advocating that OP eat sugar? That is like telling a crack head that it is OK to smoke crack once a month….
I have indeed rummaged through garbage cans for sugary treats. I had to do the Sex in the City thing, pouring dish soap over the treat, to discourage myself from eating it. Soap really tastes bad, and lingers in the mouth. I'm far from the only person I know who has done this. Is it because you are male that you are having problems understanding this (i.e. never been pregnant, no monthlies)? If you have never had food cravings, I'm happy for you. Please try to have some sympathy for those of us who have.
Harm reduction is a strategy used in addressing addictions.
http://www.camh.ca/en/hospital/about_camh/influencing_public_policy/public_policy_submissions/harm_reduction/Pages/harmreductionbackground.aspx
One harm reduction method is for heroin users to switch to methadone. The heroin had biochemically altered their brains so that they cannot be calm without opiates. Opiates are the cause of the disease and the treatment in this case. The use of methadone may allow some people to lead relatively normal lives, have stable housing, and keep their jobs.
It is possible to severely reduce added sugars while keeping some natural sugars. Doing this for a time can help retrain one's sense of taste so that the natural sweetness of lower-calorie foods is better appreciated.
The advantage of sugars from a natural source is that the serving size is lower. A 130 g apple, for example, has 13 grams of sugar (about 10 from fructose), whereas a can of Dr. Pepper has 38 grams of sugar, (21 from fructose) The Dr. Pepper has over 3x the amount of sugar as the apple, and none of the protective effect of the 3 grams of fiber the apple also has. The apple has polyphenols and micronutrients that protect against the damage that is associated with high-fructose consumption. Because of the fiber, the apple is digestly proportionately more slowly than the Dr. Pepper, leaving the dieter with more satisfaction per calorie consumed. There is a smaller glucose spike as the energy is released to the body at a rate that more closely matches the rate that it is burned by the body, so less is stored. Cravings are reduced when blood sugar levels are kept stable. The higher percentage of fructose in (most) fruit makes them more satisfying for a longer period of time than the 45:55 gluctose-fructose ratio in HFCS and 50:50 ratio of glucose to fructose in sucrose.
As I said in another post, sugar is hard to avoid, and some extremely healthy food contains it (i.e. spinach). Trying to completely eliminate it seems both unhealthy and impractical. A harm reduction approach has been shown to do just that, reduce harm, and allow people to recover from or manage their issues (whether or not they chose to refer to them as addictions). So, when trying to get through cravings- Cut back
- Have a crisis plan
- Identify and avoid triggers when possible
- Seek out social support
- Contact Dr. when appropriate (see PCOS post)
- Use distractions as appropriate (exercise, water, getting out of the house)
- Say "Yes, but later"
- Chose a "least harm" alternative (lower calorie snack, small amount of satisfying snack)
- Sometimes you just have to ride out the discomfort
- Celebrate success
- Otherwise stay heathy as possible (macros/micros, sleep)
Yup, the approach is a lot like what people would use for other addictions....
Why not just go to the store instead? Why resort to eating garbage? Like, actual garbage, since in was in the garbage can.
If I leave it in the garbage can and buy more I've wasted money (I didn't pay for the original "junk" either, I just hate to see food go to waste). I'm not worth it
Fortunately, by making sugar less of my life, this has become less of a problem for me. 0 -
- Make sure you are hitting your macro and micronutrient goals. Dairy cravings have destroyed several of my diets - pica is a thing, eating smart works better than willpower
- Especially be sure you are getting enough protein. Try for .8g per kg of body weight. MFP recommendations may be too low. Protein will help you feel more satisfied, and may help you to feel fuller longer.
- Don't set yourself up for failure. I eat before I take my kids to the food court. It's easier to say no to ice cream if I'm already full.
- Don't try for too high a deficit and eat back some of your exercise calories
- Make sure to get enough sleep
- Consiously try to change bad habits and eliminate mindless munching. Or, replace go-to snacks with something lower calorie (i.e. celery and carrot sticks instead of a bag of M&Ms)
- Exercise. When the cravings hit, take a walk instead of eating. Intense exercise can help lower hunger. It may also retrain taste to prefer lower-calorie foods.
- Some people mistake hunger for thirst. Try having a glass of water before indulging.
- Eating meals at regular times may help with cravings
- Cravings can be hormonal. Sometimes you just have to ride it out for a few days, and then things get better.
- Chose to include sweets, but just one at the end of the day. Have them come packaged in in single servings (i.e. one pudding cup, not a bag of cookies).
- If it is emotional, wait it out. It may be healthier to feel the bad feelings, and talk/write yourself through them, than to eat them away.
... when trying to get through cravings- Cut back
- Have a crisis plan
- Identify and avoid triggers when possible
- Seek out social support
- Contact Dr. when appropriate (see PCOS post)
- Use distractions as appropriate (exercise, water, getting out of the house)
- Say "Yes, but later"
- Chose a "least harm" alternative (lower calorie snack, small amount of satisfying snack)
- Sometimes you just have to ride out the discomfort
- Celebrate success
- Otherwise stay heathy as possible (macros/micros, sleep)
Yup, the approach is a lot like what people would use for other addictions....
Great advice, all of it. Thanks Kyta.
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slimbettie wrote: »I do eat fruit. Fruit does not have "added" sugars.
It is only 10 days to get me back on track and away from the cakes....
oh so added sugar is worse than natural sugar…totally legit argument..
you realize your body has no way to distinguish between the two, right? Because they are all the same at the molecular level...
the poster said they eat fruit because it does not have added sugar..so what is wrong with added sugar as opposed to just putting some sugar in your coffee? Why is the implication that one form is better than another?0 -
Fortunately, by making sugar less of my life, this has become less of a problem for me.
An important part of our debate here is whether to keep moderate amounts of sugary treats in our diet or whether to avoid them as much as possible. I buy into the thinking that too much restraint can contribute to over indulgence later. I have experienced the feeling of "I'm owed". As well as feeling that I will probably go back to restrictive eating shortly so I'd better wolf down these treats now.
But I also agree that having less sweets leads to less cravings in the short term at least.
When I have dieted in the past, I reduced calories fairly severely. There was no room for empty calories. But this time the plan is to lose weight very slowly, so there IS room for treats.
The concept of an "end of day" treat seems like a good one. But perhaps, for me, once a week planned treat might be a better idea.
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general observation..it is funny how the majority of the sugar addiction folks are also yo yo dieters….
Instead of restricting foods and viewing them as "evil" you could get on a long term and sustainable path to weight loss where you eat all foods moderately, enjoy them, and lose weight.
The problem is that sugar has become a "crutch" so that it can be blamed for the reason as to why X diet fails.0 -
Here's some personal experience: I don't need masses of sugar if I work out hard regularly. I noticed this at first when doing YAYOG some time last year. I used my lunch break at the office and an empty meeting room and just did my best. Fascinatingly, my craving for sugar (and hearty snacks, like crisps) completely vanished. When I stopped working out because my back constantly hurt (I should have stretched, I know that now!) the sugar craving came back after a few weeks. I guess, but I'm not sure, that my blood sugar levels are generally more even if I work out as it still works. I can eat a few sweets each day and feel with with it. A small bag of sweets lasts me about a week now, instead of a few minutes.0
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Here's some personal experience: I don't need masses of sugar if I work out hard regularly. I noticed this at first when doing YAYOG some time last year. I used my lunch break at the office and an empty meeting room and just did my best. Fascinatingly, my craving for sugar (and hearty snacks, like crisps) completely vanished. When I stopped working out because my back constantly hurt (I should have stretched, I know that now!) the sugar craving came back after a few weeks. I guess, but I'm not sure, that my blood sugar levels are generally more even if I work out as it still works. I can eat a few sweets each day and feel with with it. A small bag of sweets lasts me about a week now, instead of a few minutes.
Yup. I do have diminished cravings when vigorously exercising, now that you mention it. I'm resting a sore foot these last few days, so perhaps that's why this whole sugar business is back on my brain.
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Whether or not one thinks sugar "addiction" is a real thing or not, it can be a helpful framework for folks who want to stop overusing it and are confused by their inability to do so.
Most of the rehab units where I have worked have not allowed sugary drinks or chocolate milk, because they are overused by the folks trying to recover from opiate, cocaine, or alcohol dependence.
Yes, sex, and love, and affection, and jumping out of planes, fun hobbies, action movies, drugs, sugar, porn, gambling, petting a dog-they all stimulate the pleasure center of the brain.
The question is the degree of stimulation, and how messed up a person's life becomes as a result.
The debate on this thread is very similar to the debate I hear among addicts' family members about addiction. People who have never experienced addiction cannot relate to it, and often assume it is merely a "willpower" or "behavior" problem, rather than a complex neuro-socio-behavior-ological reflex, or if they have experienced addiction, they assume that everyone will experience exactly what they did. The variability of experience is massive.
Words matter. I'm much more inclined to help someone that straight out says they are having issues controlling their behavior rather than someone who claims that they are addicted (thereby taking any and all responsibility off of themselves).
I've experienced addiction. I don't expect everyone to react the exact same way I did when recovering from said addiction. I'm actually really lucky because quitting things is pretty easy for me. I fully realize that it's not easy for most other people and I have empathy for the struggle they face.
Sugar just isn't one of those things, IMO.
I support people cutting sugary treats out of their diet if it will help them succeed (though I maintain that it's not necessary). There will always be foods that people just can't say no to (or just can't stop eating) - but it's not exclusively sugar - yet that's the only thing that people claim addiction to.0 -
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OP - unless you are rummaging through a dumpster to get your sugar fix or eating spoons of sugar out of a bowl, you are not addicted to sugar. Do you have some self control issues with certain foods, perhaps...
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My suggestion - create a calorie deficit, try to eat the foods that you like (yes, I mean some ice cream, cookies, etc), get a food scale and weigh log measure everything that you eat. Foods are not "good" or "bad" they are just food that your body uses for energy (or for tissue repair, muscle growth, to maintain bones, to prevent cancer or disease, or to protect vision, the cardiovascular system, the nervous system, the brain....) Try to make better choices (based on what?) and maintain your calorie deficit.
you can lose 50 pounds and eat sugar...
Italics in above mine.
As someone who has gone through the garbage can to eat sugary treats, yes - sugar activates reward pathways similar to how drugs do. Individual responses to addictive substances vary, however. Some people are more likely to become alcoholic, some are more vulnerable to opiate addiction, and sugar addiction varies from person to person. None deserve judgement. Blame does not help anyone manage their weight.
As the OP is asking for help overcoming sugar addiction, not to be advised on the state of her willpower, this is my perspective:- Make sure you are hitting your macro and micronutrient goals. Dairy cravings have destroyed several of my diets - pica is a thing, eating smart works better than willpower
- Especially be sure you are getting enough protein. Try for .8g per kg of body weight. MFP recommendations may be too low. Protein will help you feel more satisfied, and may help you to feel fuller longer.
- Don't set yourself up for failure. I eat before I take my kids to the food court. It's easier to say no to ice cream if I'm already full.
- Don't try for too high a deficit and eat back some of your exercise calories
- Make sure to get enough sleep
- Consiously try to change bad habits and eliminate mindless munching. Or, replace go-to snacks with something lower calorie (i.e. celery and carrot sticks instead of a bag of M&Ms)
- Exercise. When the cravings hit, take a walk instead of eating. Intense exercise can help lower hunger. It may also retrain taste to prefer lower-calorie foods.
- Some people mistake hunger for thirst. Try having a glass of water before indulging.
- Eating meals at regular times may help with cravings
- Cravings can be hormonal. Sometimes you just have to ride it out for a few days, and then things get better.
- Chose to include sweets, but just one at the end of the day. Have them come packaged in in single servings (i.e. one pudding cup, not a bag of cookies).
- If it is emotional, wait it out. It may be healthier to feel the bad feelings, and talk/write yourself through them, than to eat them away.
Try one change, give it a while (21 days for a new habit) to see if it works, then try another. Eventually you will find out what works for you. Good luck
IF you really had to rummage through the trash for sugar, for your sugar fix, and you really think that sugar is addictive why are you advocating that OP eat sugar? That is like telling a crack head that it is OK to smoke crack once a month….
I have indeed rummaged through garbage cans for sugary treats. I had to do the Sex in the City thing, pouring dish soap over the treat, to discourage myself from eating it. Soap really tastes bad, and lingers in the mouth. I'm far from the only person I know who has done this. Is it because you are male that you are having problems understanding this (i.e. never been pregnant, no monthlies)? If you have never had food cravings, I'm happy for you. Please try to have some sympathy for those of us who have.
Harm reduction is a strategy used in addressing addictions.
http://www.camh.ca/en/hospital/about_camh/influencing_public_policy/public_policy_submissions/harm_reduction/Pages/harmreductionbackground.aspx
One harm reduction method is for heroin users to switch to methadone. The heroin had biochemically altered their brains so that they cannot be calm without opiates. Opiates are the cause of the disease and the treatment in this case. The use of methadone may allow some people to lead relatively normal lives, have stable housing, and keep their jobs.
It is possible to severely reduce added sugars while keeping some natural sugars. Doing this for a time can help retrain one's sense of taste so that the natural sweetness of lower-calorie foods is better appreciated.
The advantage of sugars from a natural source is that the serving size is lower. A 130 g apple, for example, has 13 grams of sugar (about 10 from fructose), whereas a can of Dr. Pepper has 38 grams of sugar, (21 from fructose) The Dr. Pepper has over 3x the amount of sugar as the apple, and none of the protective effect of the 3 grams of fiber the apple also has. The apple has polyphenols and micronutrients that protect against the damage that is associated with high-fructose consumption. Because of the fiber, the apple is digestly proportionately more slowly than the Dr. Pepper, leaving the dieter with more satisfaction per calorie consumed. There is a smaller glucose spike as the energy is released to the body at a rate that more closely matches the rate that it is burned by the body, so less is stored. Cravings are reduced when blood sugar levels are kept stable. The higher percentage of fructose in (most) fruit makes them more satisfying for a longer period of time than the 45:55 gluctose-fructose ratio in HFCS and 50:50 ratio of glucose to fructose in sucrose.
As I said in another post, sugar is hard to avoid, and some extremely healthy food contains it (i.e. spinach). Trying to completely eliminate it seems both unhealthy and impractical. A harm reduction approach has been shown to do just that, reduce harm, and allow people to recover from or manage their issues (whether or not they chose to refer to them as addictions). So, when trying to get through cravings- Cut back
- Have a crisis plan
- Identify and avoid triggers when possible
- Seek out social support
- Contact Dr. when appropriate (see PCOS post)
- Use distractions as appropriate (exercise, water, getting out of the house)
- Say "Yes, but later"
- Chose a "least harm" alternative (lower calorie snack, small amount of satisfying snack)
- Sometimes you just have to ride out the discomfort
- Celebrate success
- Otherwise stay heathy as possible (macros/micros, sleep)
Yup, the approach is a lot like what people would use for other addictions....
Why not just go to the store instead? Why resort to eating garbage? Like, actual garbage, since in was in the garbage can.
If I leave it in the garbage can and buy more I've wasted money (I didn't pay for the original "junk" either, I just hate to see food go to waste). I'm not worth it Fortunately, by making sugar less of my life, this has become less of a problem for me.
wait, so you are addicted to sugar but you don't eat it all…???
All of your sugar posts make about zero sense, and the studies that you post are always shown to be biased and or do not prove your point..
I think its time to stop trying to convince everyone that sugar is evil.0
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