Sugar Detox - Exercising through the Withdrawals
mardetox
Posts: 26 Member
Hello!
I have started a sugar detox that I expect to last 30 days (if not more if I am happy at the end!) I am on day 3 and I am so exhausted I feel like I could fall over. I also am trying to lose 20 lbs by eating 1200 calories a day and doing at least 30 minutes of cardio 5 days a week. You know, that whole shebang.
Today though, I feel too beat to exercise. My question is - do I push through the fatigue and get 30 in? Has anyone else experienced withdrawal symptoms from sugar? Thanks!
I have started a sugar detox that I expect to last 30 days (if not more if I am happy at the end!) I am on day 3 and I am so exhausted I feel like I could fall over. I also am trying to lose 20 lbs by eating 1200 calories a day and doing at least 30 minutes of cardio 5 days a week. You know, that whole shebang.
Today though, I feel too beat to exercise. My question is - do I push through the fatigue and get 30 in? Has anyone else experienced withdrawal symptoms from sugar? Thanks!
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Replies
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It's psychological. Unless you have been eating all meat for 3 days, you have been eating sugar, so the withdrawals are unlikely.0
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What is your weight loss "speed" set to? 2Lbs a week? with 20LBs to lose...that's probably not going to happen. And probably not enough calories. What's your height/weight/age?
As for the fatigue from reducing sugar (and probably therefore carbs), increasing fats can help. But you might just have to wait that out. Folks often feel awful when they reduce added sugars and therefore carbs. If you're not trying to be "low carb" add some fruits, and some beans.
But again: my eyes are drawn to that 1200 calorie figure and wondering if that's much too aggressive.0 -
Hey - I feel your pain! I'm not doing a specific "detox" but am on day three of just generally eating healthy and avoiding sugary snacks (my nemesis). Am getting horrendous headaches. Have exercised on both days though because even gentle exercise makes me feel better and more energised afterwards. I'd say go for it - something is better than nothing.0
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OP, I think you're tired from eating so little.0
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Hey! I'm doing something similar switching to Paleo-style eating, no sugar other than from veggies & fruit for the last 2 weeks. It took me till like day 5 to be exhausted but still... Feel your pain. I think the best thing to do is take a few days off, there's no sense in pushing when you're exhausted, that just causes overwork & increases your stress levels which doesn't help with the detox... Take a nap & let your body adjust to the change
I skipped most of a week & still lost 5 lbs right off as your body balances out the sugars, water, fats etc. 0 -
Hello!
I have started a sugar detox that I expect to last 30 days (if not more if I am happy at the end!) I am on day 3 and I am so exhausted I feel like I could fall over. I also am trying to lose 20 lbs by eating 1200 calories a day and doing at least 30 minutes of cardio 5 days a week. You know, that whole shebang.
Today though, I feel too beat to exercise. My question is - do I push through the fatigue and get 30 in? Has anyone else experienced withdrawal symptoms from sugar? Thanks!
1200 calories, 5 days a week exercise..... what are you? An 80lb. teenage girl? You need to eat more.
Like previous posters said, unless you're eating ALL meat, you're consuming sugar. Your body doesn't need to detox at all. It does that on it's own.0 -
/thread0
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It's psychological. Unless you have been eating all meat for 3 days, you have been eating sugar, so the withdrawals are unlikely.
Are you able to view my diary? Happy to have input. The sugars I've been consuming are natural (fruit) but other than that, yes - I've been sticking primarily to protein and greens.
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Sabine_Stroehm wrote: »What is your weight loss "speed" set to? 2Lbs a week? with 20LBs to lose...that's probably not going to happen. And probably not enough calories. What's your height/weight/age?
As for the fatigue from reducing sugar (and probably therefore carbs), increasing fats can help. But you might just have to wait that out. Folks often feel awful when they reduce added sugars and therefore carbs. If you're not trying to be "low carb" add some fruits, and some beans.
But again: my eyes are drawn to that 1200 calorie figure and wondering if that's much too aggressive.
Sorry - to clarify, I'm not trying to lose 20 lbs in 30 days, just do a 30 day sugar detox. I'm hoping to lose 20 in 80 days. 5'7/150/23
Good tip about fats, I will definitely incorporate more! I assume you mean avocados, coconut oil, etc. The 1200 calorie goal is what myfitnesspal gave me after I entered my goals =/0 -
charlisobel wrote: »Hey - I feel your pain! I'm not doing a specific "detox" but am on day three of just generally eating healthy and avoiding sugary snacks (my nemesis). Am getting horrendous headaches. Have exercised on both days though because even gentle exercise makes me feel better and more energised afterwards. I'd say go for it - something is better than nothing.
You should add me so we can stay on track! I'm with ya I tried a little bit of yoga and squats/lunges (20 minutes tops) and gave up haha. 0 -
Alluminati wrote: »OP, I think you're tired from eating so little.
Possibly very true, I'm not used to this but that is the direction myfitnesspal gave me.
Here are my "goals"
Nutritional Goals
Goals
Net Calories Consumed* / Day 1,200 cal/day
Carbs / Day 150.0 g
Fat / Day 40.0 g
Protein / Day 60.0 g
Fitness Goals
Goals
Calories Burned / Week 830 cal/week
Workouts / Week 5 Workouts
Minutes / Workout 30 mins
Your Diet Profile Target
Calories Burned
From Normal Daily Activity 2,060 cal/day
Net Calories Consumed*
Your Daily Goal 1,200 cal/day
Daily Calorie Deficit 860 calories
Projected Weight Loss 1.7 lbs/week0 -
magdalen13 wrote: »Hey! I'm doing something similar switching to Paleo-style eating, no sugar other than from veggies & fruit for the last 2 weeks. It took me till like day 5 to be exhausted but still... Feel your pain. I think the best thing to do is take a few days off, there's no sense in pushing when you're exhausted, that just causes overwork & increases your stress levels which doesn't help with the detox... Take a nap & let your body adjust to the change I skipped most of a week & still lost 5 lbs right off as your body balances out the sugars, water, fats etc.
Congrats on the 5 lbs! That is awesome.0 -
martyqueen52 wrote: »Hello!
I have started a sugar detox that I expect to last 30 days (if not more if I am happy at the end!) I am on day 3 and I am so exhausted I feel like I could fall over. I also am trying to lose 20 lbs by eating 1200 calories a day and doing at least 30 minutes of cardio 5 days a week. You know, that whole shebang.
Today though, I feel too beat to exercise. My question is - do I push through the fatigue and get 30 in? Has anyone else experienced withdrawal symptoms from sugar? Thanks!
1200 calories, 5 days a week exercise..... what are you? An 80lb. teenage girl? You need to eat more.
Like previous posters said, unless you're eating ALL meat, you're consuming sugar. Your body doesn't need to detox at all. It does that on it's own.
It's interesting that both of you who posted this are guys. Any sense in justifying that women need to eat less than men in general? I agree that 1200 is pretty low but I have done a ton of research on calorie deficits to lose weight and 1200 seems to be the range recommended, albeit nothing lower than that.
I'm wondering if the 1200 number recommended is after exercise. Meaning, if I burn 300 calories in a day, I should really be eating 1500. But I wish myfitnesspal "goals" would just say that haha.0 -
Wow can't believe I got so many replies so fast! Thank you everyone!0
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Alluminati wrote: »OP, I think you're tired from eating so little.
Possibly very true, I'm not used to this but that is the direction myfitnesspal gave me.
Here are my "goals"
Nutritional Goals
Goals
Net Calories Consumed* / Day 1,200 cal/day
Carbs / Day 150.0 g
Fat / Day 40.0 g
Protein / Day 60.0 g
Fitness Goals
Goals
Calories Burned / Week 830 cal/week
Workouts / Week 5 Workouts
Minutes / Workout 30 mins
Your Diet Profile Target
Calories Burned
From Normal Daily Activity 2,060 cal/day
Net Calories Consumed*
Your Daily Goal 1,200 cal/day
Daily Calorie Deficit 860 calories
Projected Weight Loss 1.7 lbs/week
How are you measuring your activity burns? MFP already has the deficit built in so you should be netting 1200 a day. MFP also tends to exaggerate exercise burns, so perhaps eat half of your exercise calories back and see how you feel. Like Hornsby said, you cannot be eating zero sugars unless you're just eating meat.
Unless you have a medical issue with sugar, there really is no reason to "detox". If you wish to cut back on sugar as a personal choice, then have at it. But I don't think your withdrawals are coming from the lack of sugar itself. More like you might be burning yourself out from not eating enough to fuel your workouts.0 -
It's psychological. Unless you have been eating all meat for 3 days, you have been eating sugar, so the withdrawals are unlikely.
Are you able to view my diary? Happy to have input. The sugars I've been consuming are natural (fruit) but other than that, yes - I've been sticking primarily to protein and greens.
I didn't look at your diary. I am just saying, you are eating sugar (natural or not) so I am not how you are having withdrawals, other than psychological, from sugar while eating sugar.
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I totally did feel fatigue coming off sugar. The good news is...it won't last. Are you eating a green apple every day. It really helps to balance blood sugar and makes the cravings back off. Make sure you are drinking lots of water...it helps if there is some lemon, a dash of cinnamon and Cayenne pepper in it (I know, sounds gross but it really does work and you get use to the taste...even start to crave it. It will help you flush all that sugar out of your system. When you eat fruit, make sure it is low on the glycemic index...green apples and berries are the best. Bananas and pineapple the worst. If you eat very sugary fruit, do it early in the morning so your body has time to burn it off. You may also want to switch to almond milk because cows milk has a great deal of natural sugar.0
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I totally did feel fatigue coming off sugar. The good news is...it won't last. Are you eating a green apple every day. It really helps to balance blood sugar and makes the cravings back off. Make sure you are drinking lots of water...it helps if there is some lemon, a dash of cinnamon and Cayenne pepper in it (I know, sounds gross but it really does work and you get use to the taste...even start to crave it. It will help you flush all that sugar out of your system. When you eat fruit, make sure it is low on the glycemic index...green apples and berries are the best. Bananas and pineapple the worst. If you eat very sugary fruit, do it early in the morning so your body has time to burn it off. You may also want to switch to almond milk because cows milk has a great deal of natural sugar.
sugar is not a toxin, so why would you want to flush it out of your system?
and why would you recommend a green apple to some detoxing from sugar?????0 -
martyqueen52 wrote: »Hello!
I have started a sugar detox that I expect to last 30 days (if not more if I am happy at the end!) I am on day 3 and I am so exhausted I feel like I could fall over. I also am trying to lose 20 lbs by eating 1200 calories a day and doing at least 30 minutes of cardio 5 days a week. You know, that whole shebang.
Today though, I feel too beat to exercise. My question is - do I push through the fatigue and get 30 in? Has anyone else experienced withdrawal symptoms from sugar? Thanks!
1200 calories, 5 days a week exercise..... what are you? An 80lb. teenage girl? You need to eat more.
Like previous posters said, unless you're eating ALL meat, you're consuming sugar. Your body doesn't need to detox at all. It does that on it's own.
It's interesting that both of you who posted this are guys. Any sense in justifying that women need to eat less than men in general? I agree that 1200 is pretty low but I have done a ton of research on calorie deficits to lose weight and 1200 seems to be the range recommended, albeit nothing lower than that.
I'm wondering if the 1200 number recommended is after exercise. Meaning, if I burn 300 calories in a day, I should really be eating 1500. But I wish myfitnesspal "goals" would just say that haha.
It has nothing to do with men or women replying. In your "research" did you even run your numbers? You're 5'7 , 150....well within a normal weight range. By your stats and admitted workout schedule, you're TDEE is around 2100-2200 cals. If you're only eating 1200 calories your eating at TDEE -44%, if you eat your exercise cals back to 1500 you're at TDEE -30%. That is the reason you feel like you could fall over.....you're not properly fueling.
I'd be interested in where you found TDEE -30% to TDEE -45% is recommended for someone within a healthy weight range. My 6 year old eats about 1000-1200 calories a day.0 -
Your body does not care what source sugar comes from. It is all processed the same way. Any negative affects you might be experience are psychosomatic.0
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I totally did feel fatigue coming off sugar. The good news is...it won't last. Are you eating a green apple every day. It really helps to balance blood sugar and makes the cravings back off. Make sure you are drinking lots of water...it helps if there is some lemon, a dash of cinnamon and Cayenne pepper in it (I know, sounds gross but it really does work and you get use to the taste...even start to crave it. It will help you flush all that sugar out of your system. When you eat fruit, make sure it is low on the glycemic index...green apples and berries are the best. Bananas and pineapple the worst. If you eat very sugary fruit, do it early in the morning so your body has time to burn it off. You may also want to switch to almond milk because cows milk has a great deal of natural sugar.
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Depending on age/activity level/gender 1200 calories would be a fairly common recommendation from the guided calculator on MFP for losing 1lb/week.
I'd look at your macros. It sounds like you want workouts as part of your plan and you need energy to do them.
Make sure you're getting your carbs just make sure they're complex carbs. Basically anything "white" you probably want to avoid. Eat whole grains, beans, oats, there's lots more - do some web searches. Sugar detox is about keeping your blood sugars from looking like a roller coaster and complex carbs will give you consistent energy without the spikes. Research glycemic index for more info.
Do 5 small meals versus 3 larger ones. I like to do fruit or granola bars between breakfast/lunch then between lunch/dinner. This will also contribute to slow and steady blood sugar levels, and energy levels.
You're going to have to do a little trial and error with your macros. If you're doing moderate exercise I'd start with trying to hit MFP default macros. If you're trying to do more aggressive exercise and muscle gains like bodybuilding for example you'll need to increase your protein macro percentage from MFP defaults quite a bit, like double.
Try to never fall too short of your calories and macros either. I've had busy days working in the yard and such, and I worked out, and I was short like 500 or 600 calories on the day and the next days I was so exhausted I barely got out of bed. If you're trying to get in good workouts falling really short on calories is counter productive.
Some days it's going to be normal to feel lower than others. You need to learn to listen to your body and figure out if you should just go through the motions of a workout and get through it or bail on it all together. If you're just a little low energy and you've been working out a few months I'd push through the workout. If you're sore from doing some new athletic thing don't necessarily push through another workout. Rest and recovery are important components if you're trying to push yourself to new fitness milestones.
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Hmm definitely thought majority of replies here would be much less condescending. Not a very supportive community.0
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I totally did feel fatigue coming off sugar. The good news is...it won't last. Are you eating a green apple every day. It really helps to balance blood sugar and makes the cravings back off. Make sure you are drinking lots of water...it helps if there is some lemon, a dash of cinnamon and Cayenne pepper in it (I know, sounds gross but it really does work and you get use to the taste...even start to crave it. It will help you flush all that sugar out of your system. When you eat fruit, make sure it is low on the glycemic index...green apples and berries are the best. Bananas and pineapple the worst. If you eat very sugary fruit, do it early in the morning so your body has time to burn it off. You may also want to switch to almond milk because cows milk has a great deal of natural sugar.
Wow, you hit the trifecta - a master cleanse recommendation, glycemic index references, and sugar detox all in one post. You sure you don't want to go double or nothing and recommend the OP watch Fed Up?
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I totally did feel fatigue coming off sugar. The good news is...it won't last. Are you eating a green apple every day. It really helps to balance blood sugar and makes the cravings back off. Make sure you are drinking lots of water...it helps if there is some lemon, a dash of cinnamon and Cayenne pepper in it (I know, sounds gross but it really does work and you get use to the taste...even start to crave it. It will help you flush all that sugar out of your system. When you eat fruit, make sure it is low on the glycemic index...green apples and berries are the best. Bananas and pineapple the worst. If you eat very sugary fruit, do it early in the morning so your body has time to burn it off. You may also want to switch to almond milk because cows milk has a great deal of natural sugar.
sugar is not a toxin, so why would you want to flush it out of your system?
and why would you recommend a green apple to some detoxing from sugar?????
I don't really feel the need to defend my decision to stop eating junk. I have a huge addiction to sugar (candy, sweets, cookies, etc.) and that is clearly a problem. So yeah, I'm detoxing.0 -
I totally did feel fatigue coming off sugar. The good news is...it won't last. Are you eating a green apple every day. It really helps to balance blood sugar and makes the cravings back off. Make sure you are drinking lots of water...it helps if there is some lemon, a dash of cinnamon and Cayenne pepper in it (I know, sounds gross but it really does work and you get use to the taste...even start to crave it. It will help you flush all that sugar out of your system. When you eat fruit, make sure it is low on the glycemic index...green apples and berries are the best. Bananas and pineapple the worst. If you eat very sugary fruit, do it early in the morning so your body has time to burn it off. You may also want to switch to almond milk because cows milk has a great deal of natural sugar.
sugar is not a toxin, so why would you want to flush it out of your system?
and why would you recommend a green apple to some detoxing from sugar?????
I don't really feel the need to defend my decision to stop eating junk. I have a huge addiction to sugar (candy, sweets, cookies, etc.) and that is clearly a problem. So yeah, I'm detoxing.
Well factually, it's not needed. People aren't going to be supportive of quackery on this site.
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Alluminati wrote: »Alluminati wrote: »OP, I think you're tired from eating so little.
Possibly very true, I'm not used to this but that is the direction myfitnesspal gave me.
Here are my "goals"
Nutritional Goals
Goals
Net Calories Consumed* / Day 1,200 cal/day
Carbs / Day 150.0 g
Fat / Day 40.0 g
Protein / Day 60.0 g
Fitness Goals
Goals
Calories Burned / Week 830 cal/week
Workouts / Week 5 Workouts
Minutes / Workout 30 mins
Your Diet Profile Target
Calories Burned
From Normal Daily Activity 2,060 cal/day
Net Calories Consumed*
Your Daily Goal 1,200 cal/day
Daily Calorie Deficit 860 calories
Projected Weight Loss 1.7 lbs/week
How are you measuring your activity burns? MFP already has the deficit built in so you should be netting 1200 a day. MFP also tends to exaggerate exercise burns, so perhaps eat half of your exercise calories back and see how you feel. Like Hornsby said, you cannot be eating zero sugars unless you're just eating meat.
Unless you have a medical issue with sugar, there really is no reason to "detox". If you wish to cut back on sugar as a personal choice, then have at it. But I don't think your withdrawals are coming from the lack of sugar itself. More like you might be burning yourself out from not eating enough to fuel your workouts.
Fair enough, yeah, it's a personal choice. Huge sweet tooth to the point that I gained 20 lbs from lack of self-control.
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Projected Weight Loss 1.7 lbs/week
With only 20 lbs you are looking to lose, I think you have your projected weight loss goal per week set too high. When you're that close to your goal weight, the 0.5/lb a week setting is recommended.
Read through the information on this page:
http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
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WinoGelato wrote: »I totally did feel fatigue coming off sugar. The good news is...it won't last. Are you eating a green apple every day. It really helps to balance blood sugar and makes the cravings back off. Make sure you are drinking lots of water...it helps if there is some lemon, a dash of cinnamon and Cayenne pepper in it (I know, sounds gross but it really does work and you get use to the taste...even start to crave it. It will help you flush all that sugar out of your system. When you eat fruit, make sure it is low on the glycemic index...green apples and berries are the best. Bananas and pineapple the worst. If you eat very sugary fruit, do it early in the morning so your body has time to burn it off. You may also want to switch to almond milk because cows milk has a great deal of natural sugar.
Wow, you hit the trifecta - a master cleanse recommendation, glycemic index references, and sugar detox all in one post. You sure you don't want to go double or nothing and recommend the OP watch Fed Up?
"But wait, there's MORE!"0 -
martyqueen52 wrote: »Hello!
I have started a sugar detox that I expect to last 30 days (if not more if I am happy at the end!) I am on day 3 and I am so exhausted I feel like I could fall over. I also am trying to lose 20 lbs by eating 1200 calories a day and doing at least 30 minutes of cardio 5 days a week. You know, that whole shebang.
Today though, I feel too beat to exercise. My question is - do I push through the fatigue and get 30 in? Has anyone else experienced withdrawal symptoms from sugar? Thanks!
1200 calories, 5 days a week exercise..... what are you? An 80lb. teenage girl? You need to eat more.
Like previous posters said, unless you're eating ALL meat, you're consuming sugar. Your body doesn't need to detox at all. It does that on it's own.
It's interesting that both of you who posted this are guys. Any sense in justifying that women need to eat less than men in general? I agree that 1200 is pretty low but I have done a ton of research on calorie deficits to lose weight and 1200 seems to be the range recommended, albeit nothing lower than that.
I'm wondering if the 1200 number recommended is after exercise. Meaning, if I burn 300 calories in a day, I should really be eating 1500. But I wish myfitnesspal "goals" would just say that haha.
OP - I am a 5'2 female and netted 1500 cals/day to lose 1 lb/week and then netted close to 1700 cals/day to lose just under a half pound per week when I got closer to my goal weight. With only 20 lbs to lose you should have your goals set to lose no more than 1 lb/week, and MFP is designed such that you do eat at least a portion of your exercise calories back....because if you eat 1200 and exercise and burn 300, then yes, you are only netting 900 cals which is far too low.
Do yourself a favor, read the stickies at the top of the Getting Started Forum, but especially this one:
http://community.myfitnesspal.com/en/discussion/1235566/so-youre-new-here/p1
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