Refined sugars
Fitnin6280
Posts: 618 Member
I am trying to limit my intake of refined sugars. I say limit, because I believe everything in moderation. However, this pull that feel toward sugar sucks. I have stocked my fridge with fresh fruit, and yogurt. But I was wondering if anyone had any other suggestions to kick the sugar habit.
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Hey! I get this too.
I have done this a few times, and friends do it as well.
I got 7-10 days with NO added sugars, including fake or calorie-free sugar. It's none of that "cleanse" *kitten* - but your body and your brain does get used to having the quick energy & dopamine hit that comes from eating sugars.
So for 7-10 days I will put no sweetener of any sort in my tea/coffee, cut down on fruits (i'll still have a few) have no desserts, and I'll even watch for things like ketchup and sauces and sweet dressings (well...I never have sweet dressings, but I thought I'd put it in there anyway). It's amazing how much this helps. The cravings subside, and then when I do have something sweet when it's all over, my tastebuds have been "recalibrated" in a sense - like, it feels like it takes less sugars to make something taste sweeter (no science behind that I can offer...just personal and shared experience).
My mood also evens out - the highs and lows of sugar binges are gone. It's hard in the beginning, but totally worth it. I did it the first time about 7 years ago. Now I do it only when I've gotten back to eating too much sugar (like after the holidays).
Now on a normal day I'll have chocolate square or two every evening, and coffee with honey in the morning, and a fruit or two during the day.0 -
Learn to appreciate bitterness more. It is the opposite of sweet.
Green veggies, especially ones like broccoli rabe and swiss chard. Start drinking unsweetened iced tea and black coffee. Bitter beers like IPAs really helped me kick my sweet tooth, but they brought about a whole other problem
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community.myfitnesspal.com/en/discussion/10196532/a-guide-to-avoid-the-woo-woo-in-mfp-land0 -
You can eat sugar, I would just say get away from processed sugar...so depending on the yogurt you bought, you probably aren't doing that. Eat more fruit, honey, agave... anything that ends in "ose" (sucralose, fructose, etc.) should not be ingredients on anything you're eating. The body breaks it down differently than processed sugar and sugar chemicals.0
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I am trying to limit my intake of refined sugars. I say limit, because I believe everything in moderation. However, this pull that feel toward sugar sucks. I have stocked my fridge with fresh fruit, and yogurt. But I was wondering if anyone had any other suggestions to kick the sugar habit.
I cut out added sugar for a while to deal with my emotional eating, although I now eat it in moderation (and enjoy it). What really helped me--and what I realized was a bigger help for the emotional eating in general--was cutting out unplanned snacks and keeping in planned snacks only when I had a purpose (like a long gap between lunch and dinner and a workout during that time period).
This helped me since when I thought about it I understood that I mostly tend to want and eat pretty balanced, nutritious meals (and if I have a little dessert after dinner it's easy to make it truly a little something that fits in my calories and leave it at that). But when I snack I tend to feel hungry (or like I could eat) all the time and the snacks I reach for tend to be less nutrition-focused than my meals and also just generally less satisfying to me than a meal. If I'm not in the habit of snacking it's easy to ignore the snacks that are constantly at my office unless it's something truly special and worth it, but when I am snacking I'll think "do I want that" and eventually give in (although at least I force myself to prelog it and think about the calories).
I don't think this works for everyone, as some really enjoy snacking, but it worked well for me. I much prefer fewer larger meals.0 -
That would include glucose, dextrose, fructose and galactose, sucrose, maltose and lactose, right? There goes fruit, honey, agave...aippolito1 wrote: »anything that ends in "ose" (sucralose, fructose, etc.) should not be ingredients on anything you're eating.0 -
That would include glucose, dextrose, fructose and galactose, sucrose, maltose and lactose, right? There goes fruit, honey, agave...aippolito1 wrote: »anything that ends in "ose" (sucralose, fructose, etc.) should not be ingredients on anything you're eating.
Don't forget milk. And pretty much everything else delicious.0 -
I'm talking about when it's *added*... if it's naturally occurring, that's another thing.0
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aippolito1 wrote: »anything that ends in "ose" (sucralose, fructose, etc.) should not be ingredients on anything you're eating.
That is ridiculous. Too not eat anything that ends is "ose" would mean absolutely no fruit of any kind or any kind of dairy. Probably even some vegetables. To never eat honey.0 -
aippolito1 wrote: »The body breaks it down differently than processed sugar and sugar chemicals.
Nope - your body doesn't care, and does not differentiate between 'natural' or refined sugars. As far as it's concerned, sugar is sugar is sugar.aippolito1 wrote: »I'm talking about when it's *added*... if it's naturally occurring, that's another thing.
No it isn't. Not at all.0 -
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waits for cripple fight over sugar. OP its your diet, so if you wnat to eat less sugar then thats up to you. These threads tend to encourage but thats sugar and thats sugar sagas as people decide its their duty to teach you about their version of nutrution.0
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lemurcat12 wrote: »I am trying to limit my intake of refined sugars. I say limit, because I believe everything in moderation. However, this pull that feel toward sugar sucks. I have stocked my fridge with fresh fruit, and yogurt. But I was wondering if anyone had any other suggestions to kick the sugar habit.
I cut out added sugar for a while to deal with my emotional eating, although I now eat it in moderation (and enjoy it). What really helped me--and what I realized was a bigger help for the emotional eating in general--was cutting out unplanned snacks and keeping in planned snacks only when I had a purpose (like a long gap between lunch and dinner and a workout during that time period).
This helped me since when I thought about it I understood that I mostly tend to want and eat pretty balanced, nutritious meals (and if I have a little dessert after dinner it's easy to make it truly a little something that fits in my calories and leave it at that). But when I snack I tend to feel hungry (or like I could eat) all the time and the snacks I reach for tend to be less nutrition-focused than my meals and also just generally less satisfying to me than a meal. If I'm not in the habit of snacking it's easy to ignore the snacks that are constantly at my office unless it's something truly special and worth it, but when I am snacking I'll think "do I want that" and eventually give in (although at least I force myself to prelog it and think about the calories).
I don't think this works for everyone, as some really enjoy snacking, but it worked well for me. I much prefer fewer larger meals.
Thanks!0 -
Mapalicious wrote: »Hey! I get this too.
I have done this a few times, and friends do it as well.
I got 7-10 days with NO added sugars, including fake or calorie-free sugar. It's none of that "cleanse" *kitten* - but your body and your brain does get used to having the quick energy & dopamine hit that comes from eating sugars.
So for 7-10 days I will put no sweetener of any sort in my tea/coffee, cut down on fruits (i'll still have a few) have no desserts, and I'll even watch for things like ketchup and sauces and sweet dressings (well...I never have sweet dressings, but I thought I'd put it in there anyway). It's amazing how much this helps. The cravings subside, and then when I do have something sweet when it's all over, my tastebuds have been "recalibrated" in a sense - like, it feels like it takes less sugars to make something taste sweeter (no science behind that I can offer...just personal and shared experience).
My mood also evens out - the highs and lows of sugar binges are gone. It's hard in the beginning, but totally worth it. I did it the first time about 7 years ago. Now I do it only when I've gotten back to eating too much sugar (like after the holidays).
Now on a normal day I'll have chocolate square or two every evening, and coffee with honey in the morning, and a fruit or two during the day.
Good advice! Thanks!0 -
its not going to matter if its natural or added its the same thing. to cut out those things you would have to cut out all fruit and many vegetables. as well as milk and other dairy products.aippolito1 wrote: »I'm talking about when it's *added*... if it's naturally occurring, that's another thing.
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asflatasapancake wrote: »Sugar is tasty. Meet your calorie/micro/macro goals and enjoy sugar. Did I mention that it is tasty?
Oh I totally agree... Sugar IS tasty.... I just don't like how I feel like I HAVE to have it...0 -
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it takes time but you can overcome it with time.Im not saying to do this,but I did lower carb for awhile and that seemed to help with craving the sweet stuff. I was consuming 150g a day of carbs sometimes less. while its not low carb or keto it did help with wanting sugar.or you can have a piece of fruit when you feel like you have to have it and that may help. it will be a healthier choice but its up to you what you do.I eat a little more carbs now and still have days where something sugary does not appeal to me.0
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asflatasapancake wrote: »asflatasapancake wrote: »Sugar is tasty. Meet your calorie/micro/macro goals and enjoy sugar. Did I mention that it is tasty?
Oh I totally agree... Sugar IS tasty.... I just don't like how I feel like I HAVE to have it...
However a person can get to eating a balanced diet, I'm all for. I personally stay away from donuts and regular soda. Do I have to? No. It's just something I chose. It's not difficult for me to do at all, really. I found other things that I found were much better choices in my mind. I'm just suggesting that trying to cut down on sugar would be difficult because it is in ton of foods. And no one nutrient can make you fat or unhealthy. Moderation is a far more sustainable goal. But if you can make it work for you, that's all that matters.
Agreed... That's why (again) I said cut down, not out....0
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