Any tips on overcoming sugar addiction? I'm going crazy
alp_19
Posts: 54 Member
I've had a sweet tooth for as long as I can remember and when I was younger my family always had ice cream and soda and cookies around the house. In high school and the beginning of college, I realized how bad it all was and started trying to eat healthier/lose weight. Now it's all turned into healthy eating alternating with binging which is testing my sanity and making me gain weight.
I'll have a super successful day with low sugar and fresh food and feel great. Then the next day I end up binging on chocolate, cereal, anything I can get my hands on. Any time I'm sad or nervous it's become an instant reaction. It feels like a genuine addiction. I know that it'll make me feel sick and shaky when the sugar crash comes, but I do it over and over again. I tried a sugar cleanse once and after 3 days felt miserable and ended up binging all day. If I thought it would work I might try again but it makes me nervous. Has anyone had any success with a cleanse? Gradual decreasing? I just don't know what to do.
I'll have a super successful day with low sugar and fresh food and feel great. Then the next day I end up binging on chocolate, cereal, anything I can get my hands on. Any time I'm sad or nervous it's become an instant reaction. It feels like a genuine addiction. I know that it'll make me feel sick and shaky when the sugar crash comes, but I do it over and over again. I tried a sugar cleanse once and after 3 days felt miserable and ended up binging all day. If I thought it would work I might try again but it makes me nervous. Has anyone had any success with a cleanse? Gradual decreasing? I just don't know what to do.
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I think the issue might be that on your healthy eating days, you've cut your carbs too low, which is why you have wild cravings for sugar/carbs the next day. I tend to eat moderate or low carb (compared to the standard american diet) anyway, but if I'm too low (for me) for a few days, I'll have a day where I want to eat everything in sight.
Can you open your diary or give some idea as to what you typically eat? A slight increase in carbs or just changing how you spread out your macros during the day might be the thing you need to stay on track with your plan without the binge.0 -
Instead of trying to only eat healthy until you binge on sweets, have you tried eating mostly healthy with some sweet stuff on occasion?0
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Kgeyser - I've only logged two days so far because I've just joined this website but they provide a pretty good example of the difference. Good day two days ago, atrocious day yesterday. I'll open it up. It definitely might be that I'm not getting enough of other micronutrients. Would not enough fat also contribute to that? I know I have problems getting enough healthy fats.
Stevencloser - I think that's what I need to put into my routine. The longest I've stayed successful was when I was having a Special K brownie as my night time treat to look forward to. If I avoid binging on them that might help a lot. Thank you!0 -
stevencloser wrote: »Instead of trying to only eat healthy until you binge on sweets, have you tried eating mostly healthy with some sweet stuff on occasion?
This. OP there is nothing inherently bad about sugar, and many people are able to continue to eat sweets in moderation and find that actually helps them overcome the uncontrollable cravings. By not making them completely off limits you may find that they have less power over you. If there are certain foods that are triggering for you, you may want to eliminate those temporarily or even permanently until you get a handle on being able to eat sweets in moderation.0 -
I wanted to suggest having a sweet snack everyday? Also, there's ways to take fruits and make them into lower sugar/carb desserts. I like to cut up and apple, sprinkle some honey and cinnamon and bake it in the oven. It is a tasty, guilt free snack for me.0
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Could you throw "bad" things away? Such as cereals with 19 grams of sugar for a 1/2 cup serving? I cannot be tempted.
Buy a bag of apples to grab for those cravings instead.0 -
Nuts are really good to curb sugar cravings. Cashew nuts are naturally very sweet and Brazil nuts are very filling. Maybe try a handful of assorted nuts when you get a hankering and see how you feel?0
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Thank you all. I need logical reminders to cut through my bad habits and perfectionism sometimes. You're right - having sweets isn't bad and at this point cutting them out isn't realistic at all. I think I might try planning a healthy (or even not-so-healthy) dessert for the end of the day so I have something to look forward to. Lfred12 - I love love love that idea. I think I'll have that tonight if it fits into my calories.
As for crack and heroin, that's a solid back-up plan.
Don't knock it til you try it, right? What's the worst that could happen? 0 -
I'd suggest candied ginger as a sweet snack. Sweet and spicy! One small piece (17 cals) satisfies my overdeveloped sweet tooth. Other dried fruits could also work (just not as well for me).0
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I try to have my sweets at the end of the day shortly before bed...if I have them earlier I just keep eating them all day long, but if I use them as a reward AFTER I've eaten my healthy food and AFTER I've gotten in my evening workout, then I'm less likely to go crazy on quantity...for me it's all about earning the chocolate every day!!!
I find my cravings are worse if I don't get enough fat in my diet, so if I start having more cravings then I try to add some avocado or use coconut or avocado oil when cooking, anything to consume more healthy fats and that usually helps.
Also, sudden habit changes are hard, maybe just focus on reducing sweets consumption slowly over time would be a more successful strategy.0 -
I definitely have the same problem as you. I can be very addicted to sugar. For the most part I can curb cravings as long as I make sure my day is filled with the right foods. If it's not, I'll come home from work and just want to gorge on sugary (processed) sweets to fill that void in my stomach. I also have to "hide" any sweets we do have in the house (I try not to buy any to begin with but my husband likes his Oreo cookies) in the basement pantry. Once I put them in that pantry, after a few days I usually forget about them. If you can find a good healthy balance, there shouldn't be any reason you have to cut little sweet treats out of your diet.
However, if you're looking to cut them out almost completely? I did a sugar cleanse recommended from my acupuncturist. https://www.standardprocess.com/Body-Systems/10-Day-Programs/Blood-Sugar#.VovGyvkrKM8
That is the information for it. It's a 10 day cleanse where you replace a few (or all) meals with the shake and pills. Your diet should be higher in protein and fats during it and you shouldn't really eat any extra sugar at all during the cleanse. It was a little rough at the beginning but after getting used to the shake and figuring out how to make it taste better (I added a cup of berries and a tsp of honey) it was actually enjoyable. I found my cravings for sugar nearly dissipated and after I finished the cleanse I didn't (and still don't) have cravings for any of the processed sugary crap that's put out there. Now I'll have a serving of (REAL) dark chocolate (not the crap from Hershey) after my dinner for a treat.
The thing with sugar, is that the more you eat it, the more your body will crave it. It IS an addictive substance that when trying to detox from, you will go through withdrawal! But, the longer you go without sugar, the easier it becomes to stay away from it (at least the unhealthy processed *kitten*).0 -
JanetYellen - When I move out I'll definitely avoid having those kinds of cereals and other bad foods in the house. Right now I'm a college student so when I'm home for break there's always a lot of junk food and when I'm at school the dining halls always have cereals and desserts. But I'm graduating soon so I'm hoping I can be better with more control of the food in the house.
Aolfe_Eile - I should definitely eat more nuts. I've never tried Brazil nuts actually. I usually stick to almonds. But variety would be good!
d_thomas02 - That actually sounds delicious. I love ginger on sushi but I hadn't ever thought of other uses. I'd like to try that.
tcunbeliever - Earning my chocolate every day is something the overachiever in me can get behind.
I have issues with getting enough fat in my diet (I developed a bit of a fat phobia when I first started eating healthier and it's been tough to kick) so that probably isn't helping. It's really good to hear from somebody else who has a sweet tooth and still manages to be successful. Thanks so much. 0 -
Eating the sweets right after you workout is the best. Your body is a carb burning machine for the next few hours. Moderation and timing are key. I reward myself with 2 Lindor truffles at the end of the day.
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Go on a ketogenic diet.0
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You may also what to try some meditation or yoga to help curb the emotional part. I have many times picked up a piece of chocolate and had to ask myself "Why am I eating this?" Is the reason that it is a very good chocolate and I will enjoy eating it? Is the reason that I am sad or nervous and believe the chocolate will fix my emotional state? Well the second doesn't work no matter how good or how much you eat.0
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angelalp19 wrote: »Kgeyser - I've only logged two days so far because I've just joined this website but they provide a pretty good example of the difference. Good day two days ago, atrocious day yesterday. I'll open it up. It definitely might be that I'm not getting enough of other micronutrients. Would not enough fat also contribute to that? I know I have problems getting enough healthy fats.
Stevencloser - I think that's what I need to put into my routine. The longest I've stayed successful was when I was having a Special K brownie as my night time treat to look forward to. If I avoid binging on them that might help a lot. Thank you!
First of all, good for you for logging everything. The second thing that jumps out at me is that you aren't eating back your exercise calories. MFP is designed for you to be eating a portion of those back, I think most people do about 50%. Not eating enough can also lead to binging, and I think you're calorie goal might be little low. I suspect you are much more active than you accounted for in the settings at 21.
I find fat and fiber to be filling, so perhaps playing around with your macros might be helpful as well. There are easy ways to get more fat - full fat or 2% fat yogurt, full fat cheese - without changing your diet drastically. Adding nuts as a snack also works. I would try adding a little more fat, in whatever form you want (it can come from a treat if that helps to keep you on track), and making sure you are eating enough. Try that for a few days and see if you still have the binging urges.0 -
angelalp19 wrote: »
As for crack and heroin, that's a solid back-up plan. Don't knock it til you try it, right? What's the worst that could happen?
[Tries to post ASCII art of grim reaper] [epic fail]
...
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,:::::' ; OOO\
::::::; ; OOOOO\
;:::::; ; OOOOOOOO
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;:::::::::`. ,,,;. / / DOOOOOO
.';:::::::::::::::::;, / / DOOOO
,::::::;::::::;;;;::::;, / / DOOO
;`::::::`'::::::;;;::::: ,#/ / DOOO
:`:::::::`;::::::;;::: ;::# / DOOO
::`:::::::`;:::::::: ;::::# / DOO
`:`:::::::`;:::::: ;::::::#/ DOO
:::`:::::::`;; ;:::::::::## OO
::::`:::::::`;::::::::;:::# OO
`:::::`::::::::::::;'`:;::# O
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I'd start the day with a different breakfast, personally. Something with more protein and fats.
And tell yourself that at 8pm (or some other time after dinner) you can have 3 squares of your favorite chocolate, or 200 calories of your favorite treat or something of that nature.
Then throughout the day keep an eye on all the sugar you're eating. Try to eat lots more fiber, healthy fats, and protein, with that little yummy treat at the end of the day. Stop buying the things that seem to make you go off the rails. Don't have it around.0 -
OP, another thing you might work on is to stop classifying foods as good or bad, or use sweets as a reward for good behavior. That gives it waaaaay more power than it deserves, which is no power at all. It's just food.
I work anything I feel like eating into my allotment for the day, be it fruits and vegetables, yogurt and dairy, or chips and chocolate. 0 -
I'm going to recommend a book, "The Power of Habit" by Duhigg, to give you some ideas on how to dig deeper in understanding why you love sweets so much. I think you can find a way to make peace with the foods you love.
http://charlesduhigg.com/the-power-of-habit/
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My guide to success where carbs is concerned is ...
AVOID carbs in the morning ! According to South Beach Diet .. If a person consumes carbs in the morning, the sugar triggers your brain to desire sugar all day. I can attest to this, in my situation, it is fact.
I do not consume fresh fruit in the morning...I generally have 2 egg whites, 1 yolk, scrambled with spinach and brocolli with feta. I change it up with green chili with the eggs. The key is protein, not carbs.
Stay away from white carbs. To begin the SB Diet...the plan eliminates carbs for 5 days. Once you have wiened yourself from carbs...your cravings fall off. I DO eat dark chocolate Kisses & Werthers...but, in small controlled amounts. Read the package label..and stick to the recomendation...dont over do it ! But, kickstart your Carb program first.
Cookies....OMG !! I cannot eat just one...so they are off limit. I have lost 33 lbs since July using FitnessPal and my tracking device. Several years ago my family did a challenge...I lost 60 lbs...then, gained back 30!! this time it is stayng off...my challenge to myself...I cannot go back there...I gave away all my BIG clothes !!
When I am dead on, on my eating program, I enjoy many of my favorite foods...
that coupled with my exercise program...WORKS !
YOU CAN DO IT...YOU MUST MAKE A CONSCIOUS EFFORT TO CHANGE !0 -
I love to have a serving of ice cream with salted almonds after my workout at the end of the day. I look forward to it immensely. Maybe don't cut sugar out completely so that you feel the need to binge, but cut down to a more reasonable amount. You can hold on through the day knowing you'll have a sweet treat if you're on track. 0
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I will also add - know your triggers and steer clear. If I eat a sugar cookie, I'm DONE. Twelve more will follow. I just don't buy them, because I know what will happen.0
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I can't thank all of you enough. I woke up this morning feeling awful about yesterday and I was nervous about today going the same way. I reached out on here pretty desperate but I wasn't expecting to get such incredible advice and support. This was just what I needed. I'm so excited to use this advice and remind myself to keep moving forward. I'm determined to make today a good day and stay on track. I don't want to let everyone down when they're taking their time to help me. The MFP community is amazing. Thank you all again.
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d_thomas02 wrote: »angelalp19 wrote: »
As for crack and heroin, that's a solid back-up plan. Don't knock it til you try it, right? What's the worst that could happen?
[Tries to post ASCII art of grim reaper] [epic fail]
(Take THAT, ASCII art!) (Two and a half hour late start at work. Way too much time on my hands this morning, sorry)
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A spoon full of coconut oil each day will curve ur sugar cravings and help you burn fat!0
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Curb not curve.vnessievaz91 wrote: »A spoon full of coconut oil each day will curve ur sugar cravings and help you burn fat!
I don't think it changes fat burning, but yes, fat helps with satiety.0 -
I save 200 or so calories so that I can have a snack after dinner. It's usually something sweet, but it depends on what I feel like that day. Sometimes it'll be chips or popcorn instead.
Knowing that I can have something awesome at the end of the day if I'm "good" (meaning I stay in my calorie goal and do well with my macros through the day) makes it easier to deal with cravings. I don't deny my cravings, I just delay them until my snack time.0 -
Try masking your sweet tooth. I was a sweet binger after dinner. I started premaking healthy options and kept them available in the fridge. Two of my favorites 1. Rice Pudding: 1/2c brown rice, 1/2c 1%cottage cheese no added salt, with cinnamon and splenda. 2. 1c 0%fat greek yogurt, 2tbsp natural peanut butter, 1tsp honey mix and eat both take away sweet craving and are great ratio of protein fat and carb. Good luck0
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1. Make sure you're eating enough on the days you're not having as much sugar. Good balance of fats/protein/fiber/carbs
2. Try replacing your sweet things with more nutrient dense sweets. Stewed or baked apples with cinnamon and eat with some yogurt like a cream. Slice a banana most of the way through and stuff with a bit of dark chocolate and pecans, then wrap in tinfoil and bake until mushy and delicious. Caramel rice cake topped with peanut butter or cashew butter sprinkled with cinnamon. I sometimes make homemade frappucinos with chilled coffee and some of the following: frozen raspberries or cherries, chocolate protein powder, banana, almond milk, etc.
3. Bigmansworld.com has lots of recipes for single serving mug cakes and sweet things that are less refined/a bit healthier. They take a bit more time to make, so I find that by the time I've made it, cooked it, and eaten it, I'm satisfied.
4. Budget for occasional indulgences. If you really want that oreo cookie, then own it and incorporate it into the meal plan. Put it in your calorie allowance. You could lose weight eating 3 oreos a day if you wanted, as long as you plan the rest of your meals accordingly.0
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