addicted to sugar
laurenduffy1988
Posts: 64 Member
I need help any advise? I am definately addicted to sugar everyday I come in to work with good intentions and by 930 I get a can of coke then I will go on the eat chocolate, crisps, biscuits and more coke till lunch time 
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Replies
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Hi! Self-discipline is good when it comes to sugar :-) you can still have your favourite foods but try to cut them down so they fit within your calorie goal for the day. Iv noticed once I started eating healthy (more fruit, yogurt etc) I don't crave sweets like I used to.1
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thank you I am goi ng to buy some blueberries to snack on when I am feeling I need it, I am not counting calories at the moment but trying to deal with binging issues and sugar is a real problem especially in the morning1
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I'm in the boat..yesterday was better than the day before.. I'm weaning slowly ..decreasing daily0
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swap to diet soda to ease the cravings, there's no point going cold turkey, you'll only end up caving as you've found out. Swap sugary snacks for sugary fruits, strawberries, apples, bananas, whatever you enjoy eating. Or, if that's not good enough, have a small pot of chocolate dipping sauce to dip the fruit into, so you're reducing your unhealthy snack intake without feeling hard done by.. This can be done in other ways to, for example, having natural yogurt with a tablespoon of chocolate chips mixed in instead of having a chocolate bar or cookies, etc.1
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I used to have those binge moments where I'd eat till I was sick (could go through so much stuff it was terrifying!)
Self-discipline is hard but worth it. I stopped overeating and something just "clicked in" my stomach doesn't take lots of food anymore. It sends a signal "you are full" way before I can finish my meal.
Iv done my research on sugar and I know that processed stuff (like chocolates, crisps etc) spike up your insulin so u feel good for the time then insulin levels drop right down and you feel horrible and you crave that stuff. It's like being a drug addict ... You go through highs and lows.
When you eat less sugar and more of complex carbs along the side of fibre you don't let insulin go up and down, cravings disappear.
I couldn't watch others eat stuff in front of me without giving in and having it too. Now I can sit at work with an apple in my hand whilst my colleagues eat sweets, crisps, McDonald's etc. And I'm fine!0 -
It takes time to kick the habit of eating too much sugar - sounds like you are reaching for handy snacks to fill you up? If you fill up on lots of protein/fat you wont feel hunger and be less inclined to crave sugary/empty calories imo.
It takes discipline, patience and also the desire to cut back on the amount of sugary snacks you eat. Not that there's anything wrong with sugar, it just needs to be eaten in moderation.0 -
Great tips thank you!0
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google the sugar cycle, its to do with insulin, eat sugar, insulin deals with sugar in blood, body craves more sugar etc, once you start to resist it becomes easier. I know I am a REFORMED sugar addict. It can be done.
In the old days, I would stop for petrol, couldnt decide which chocolate bar to buy, so I would buy 3 and eat them all on the way home!1 -
laurenduffy1988 wrote: »I need help any advise? I am definately addicted to sugar everyday I come in to work with good intentions and by 930 I get a can of coke then I will go on the eat chocolate, crisps, biscuits and more coke till lunch time
If this is happening every day, then you are dealing with an established behavior pattern. First I'd recommend evaluating what you are eating for breakfast. Is it sufficient to keep you full? You might want to experiment with different breakfasts to see if you can find something that works better than what you are currently eating. Think about macro ratios (protein, fat, carbs), volume of food, and number of calories.
My other suggestion is to accept this eating pattern and plan for a healthy snack at 9:30. One potential beverage to replace your morning can of Coke is sparkling water. La Croix is a brand of unsweetened flavored soda water that might appeal to you. Pair that with perhaps some Greek yogurt and berries or a couple of hard-boiled eggs, or maybe some cut up veggies with hummus. Take control of your desire to snack by planning to do so in a healthy and satisfying way.1 -
laurenduffy1988 wrote: »thank you I am goi ng to buy some blueberries to snack on when I am feeling I need it, I am not counting calories at the moment but trying to deal with binging issues and sugar is a real problem especially in the morning
I thought you said you were addicted to sugar????
blueberries have lots of sugar in them...
100grams of blueberries have 10grams of sugar...57 calories
100grams of coke has 11grams of sugar...41 Calories
not sure I follow the logic here...2 -
laurenduffy1988 wrote: »thank you I am goi ng to buy some blueberries to snack on when I am feeling I need it, I am not counting calories at the moment but trying to deal with binging issues and sugar is a real problem especially in the morning
I thought you said you were addicted to sugar????
blueberries have lots of sugar in them...
100grams of blueberries have 10grams of sugar...57 calories
100grams of coke has 11grams of sugar...41 Calories
not sure I follow the logic here...
Blueberries are better than coke nutrition wise, more fibre and different kind of sugar! Let's not compare!2 -
What I found was a bigger issue for me was the habit of snacking lots at work (for stress reasons or the like). It really didn't matter what it was, although sweet things tended to be the most often available, breaking the habit of thinking I should eat if food appeared at work was. As I feel more contented eating 3 larger meals, I just broke the habit of snacking, which for me leads to mindless eating. It was a little uncomfortable at first -- I had to work at distracting myself and reminding myself there was no real reason I should be hungry -- but not too hard as I'd think of the next meal I was looking forward too. I also allowed myself to eat raw vegetables, although I soon stopped even wanting food between meals (and don't tend to think of it, since I don't snack).
If you do prefer eating lots of smaller meals (snacking), I'd bring planned snacks. My sister does this -- always has berries and nuts and yogurt. Make sure when you eat it's mindful and planned and you can appreciate what you are eating. I think lots of uncontrolled-feeling grazing behavior is due to an absence of this.0 -
While I would argue that sugar addiction is real, it doesn't matter that much. Based on the foods you listed, you seemingly aren't eating foods that are very filling. I would just concentrate on finding foods that fill you up more. Incorporate more veggies, fruits, whole grains/oats/quinoa, greek yogurt, meat, eggs, or even a protein shake/protein bar.
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exactly blueberries are of course better than coke thanks everyone0
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valerieuk1708 wrote: »laurenduffy1988 wrote: »thank you I am goi ng to buy some blueberries to snack on when I am feeling I need it, I am not counting calories at the moment but trying to deal with binging issues and sugar is a real problem especially in the morning
I thought you said you were addicted to sugar????
blueberries have lots of sugar in them...
100grams of blueberries have 10grams of sugar...57 calories
100grams of coke has 11grams of sugar...41 Calories
not sure I follow the logic here...
Blueberries are better than coke nutrition wise, more fibre and different kind of sugar! Let's not compare!
I'm not sure what you mean by a different kind of sugar. If OP is simply looking to swap certain foods with sugar for other foods with sugar that contain more nutrients and fiber, this could be a good choice. But if sugar addiction is an actual concern, simply switching to different foods with sugar won't necessarily address that.
But if the blueberries help her meet her goals, she should still eat them. However, that indicates that her problem may not be an issue with sugar (which many people consume in the context of a diet that meets their nutritional needs), but instead a problem of regularly choosing calorie-rich foods that are crowding out the other nutrients that she needs.2 -
valerieuk1708 wrote: »laurenduffy1988 wrote: »thank you I am goi ng to buy some blueberries to snack on when I am feeling I need it, I am not counting calories at the moment but trying to deal with binging issues and sugar is a real problem especially in the morning
I thought you said you were addicted to sugar????
blueberries have lots of sugar in them...
100grams of blueberries have 10grams of sugar...57 calories
100grams of coke has 11grams of sugar...41 Calories
not sure I follow the logic here...
Blueberries are better than coke nutrition wise, more fibre and different kind of sugar! Let's not compare!
but the question wasn't about nutrition...and our bodies treat all sugars the same...so the comparison is there for valid reasons.
But to the OP instead of blaming sugar blame the habit of snacking (@lemurcat12) mentions it above.
And since you know you like to snack bring planned snacks or eat a big breakfast...or chew gum...or mints (no sugar type) etc.
Sounds like you are eating because you are bored not because you think are addicted to sugar...oh and try drinking water..maybe with some flavoring in it.2 -
laurenduffy1988 wrote: »I need help any advise? I am definately addicted to sugar everyday I come in to work with good intentions and by 930 I get a can of coke then I will go on the eat chocolate, crisps, biscuits and more coke till lunch time
It's behavioural so
1) take a can of diet coke / coke zero into the office with you = no sugar
2) where is the chocolate / crisps / biscuits coming from? If it's in your desk chuck it out, if you buy it don't take money, if colleagues give it to you ask them not to
3) take an alternative snack with you that you have pre-counted
4) don't eat anything without logging it - a day of logging all those calories and not being able to eat supper because of a chocolate bar will stop you in your tracks
5) stop being a victim, take control of what you're doing
6) if you feel the need for a snack - go for a walk round the office / go get a drink of water - anything but snack
7) tell yourself that there's no issue in feeling a little peckish - you've eaten so you're not starving
8) eat a higher protein / fat breakfast
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Guys, please do not turn this into a sugar debate. The semantics do not matter. The OP is looking to make smarter choices. If you cannot deal with that, then either go to the debate section or don't respond. We don't need another thread derailed for these pedantic arguments. It's literally does not matter.
All food addiction questions can be addressed in this thread.
https://community.myfitnesspal.com/en/discussion/10226257/food-addiction-a-different-perspective/p1
2. No Hi-Jacking, Trolling, or Flame-baiting
Please stay on-topic in an existing thread, and post new threads in the appropriate forum. Taking a thread off-topic is considered hi-jacking. Please either contribute politely and constructively to a topic, or move on without posting. This includes posts that encourage the drama in a topic to escalate, or posts intended to incite an uproar from the community.
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laurenduffy1988 wrote: »exactly blueberries are of course better than coke thanks everyone
Are you drinking regular or diet soda? I found that diet soda has helped me. I drink 2 a day. Some people actually have increased cravings though. So you have to see what you feel personally. For one though, I wouldn't waste calories on drinks, except for every once in awhile. They don't fill you up and don't provide too much nutrition.0 -
i too have a same bad habit dear how to come out form it0
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If self discipline doesn't work....Walmart sells a sugar Blocker pill for diabetics. It's called "Sugar Blocker" lol. It's around $8 a bottle and It makes sugary foods taste awful. I had a sugar addiction as well and this helped me. It may not work for everyone, but it's worth a shot.0
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I usually find that mosts people crave sugar because they had something salty before hand. Two opposite extremes. For example, it's really easy to crave ice cream after a salty burger. It's harder to crave ice cream after a sour pickle.
Do you eat relatively salty/savory/heavy meals? Sometimes you just feel the need to taste the opposite and have something uplifting. Making simple changes to your regular meals like adding something sweet such as sweet potato or pumpkin or something can help ease sugar cravings. Just something to consider before you try cutting out the sugar - start with what might be causing the craving
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lemurcat12 wrote: »What I found was a bigger issue for me was the habit of snacking lots at work (for stress reasons or the like)...
^This! Every office I've worked in people are snacking constantly and bringing in foods that are tempting. If you don't want any they give you a hard time and say things like "But it's my grandma's recipe. You have to try it!" So you need to be firm with them and with yourself.
As others have said, try to get a good, solid breakfast. It sounds stupid and unhealthy, but at one point I found it easiest to eat a McDonald's mcmuffin with egg and a small orange juice each morning on the way to work. It gave me lots of calories, fat and protein, and then I stayed full until lunch. For reference, the sausage egg mcmuffin has 470 cals and 21 g protein and the bacon egg and cheese biscuit has 440 cals and 19 g protein. Some will say these are horrible choices, but they helped me to cut out snacking at work and then I could gradually focus on making better breakfast choices.
As for Coke, I used to drink a lot of it and would panic if I had less than a 12-pack at home. I gradually switched to Coke Zero. Because I don't like it as much as regular, I don't drink as much. Now I have maybe 1-2 cans of regular coke in the house just for using with mixed drinks, and 1-2 cans of zero for "emergency" caffeine.
You can do it but as someone else said, you can't be a victim. Take charge of what you eat.
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I also had to deal with sugar addiction and once I got rid of the idea that I could have sugar in moderation, then I was finally able to kick the habit. Sugar is not just a psychological addiction, it's a very real physiological addiction as well. I find it best to refrain from all sugars (including fruit) for about a week or so and take glutamine when the sugar cravings hit. I currently do eat fruits but my rule is that if I'm going to have something sugary, it better have fiber in it to slow down the sugar spike (even better if you can add some protein as well).
I have read research studies that show that diet sodas tend to make us crave the taste of sugar because the brain feels like it's being tricked. It might be best to refrain from them as well for about a week or so.
Glutamine + fiber + protein + healthy fats = what I used to kick my sugar addiction!
Good luck! YOU CAN DO THIS!!! 0 -
Lots of good tips here. I just wanted to post to say you're not on your own! I'm in the same boat, and my concerns about the amount of refined sugar I'm eating actually made me make download this app today. I am truly addicted to it. Last night, I watched some videos on youtube about what sugar does to your body and the consequences of developing something like diabetes and it gave me a fright. I'm trying to use these resources to change the way I think about it, so that I don't want to put it into my body any more. I think it will take time, and I am still going to eat a limited amount of fruit when the cravings hit.
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Lots of good tips here. I just wanted to post to say you're not on your own! I'm in the same boat, and my concerns about the amount of refined sugar I'm eating actually made me make download this app today. I am truly addicted to it. Last night, I watched some videos on youtube about what sugar does to your body and the consequences of developing something like diabetes and it gave me a fright. I'm trying to use these resources to change the way I think about it, so that I don't want to put it into my body any more. I think it will take time, and I am still going to eat a limited amount of fruit when the cravings hit.
Fyi, sugar doesnt cause diabetes. Obesity and inactivity are linked to diabetes but sugar isnt.0 -
jackielou867 wrote: »google the sugar cycle, its to do with insulin, eat sugar, insulin deals with sugar in blood, body craves more sugar etc, once you start to resist it becomes easier. I know I am a REFORMED sugar addict. It can be done.
In the old days, I would stop for petrol, couldnt decide which chocolate bar to buy, so I would buy 3 and eat them all on the way home!
Me too! It can be done! I cut sugar out and dealt with cravings until I got breakthrough. But the first week was difficult while I white-knuckled the sugar cravings. Now I'm not tempted as much at all. It is great!0 -
My issues with sugar felt addiction like too. I couldn't seem to stop at just one, and then with reactive hypoglycemia I was shaking a couple of hours later (felt like withdrawal) and ate more to stop it - usually something sugary so it would stop fast.
Because it felt addiction like I treated foods with sugars, that become blood sugars, meaning all carbohydrates, as a problem and I reduced them as uch as possible without becoming a carnivore. When my carb level is below 20g per day, my sweets cravings are gone and I suddenly have control over my food intake. massive will power is no longer needed. But once my carbs start creeping up over 30g, especially with high carb foods like a small potato, my sugar cravings and appetite comes roaring back. It takes afew days of low carb to get the cravings and appetite under control again.
If you really are having an extreme reaction (addiction) to sugar then treating it like an addictive substance and (almost) eliminating it may be the best answer. If it was an exageration, you may only need to make sure thatyou have better food options available when you are choosing sugar.Lots of good tips here. I just wanted to post to say you're not on your own! I'm in the same boat, and my concerns about the amount of refined sugar I'm eating actually made me make download this app today. I am truly addicted to it. Last night, I watched some videos on youtube about what sugar does to your body and the consequences of developing something like diabetes and it gave me a fright. I'm trying to use these resources to change the way I think about it, so that I don't want to put it into my body any more. I think it will take time, and I am still going to eat a limited amount of fruit when the cravings hit.
Fyi, sugar doesnt cause diabetes. Obesity and inactivity are linked to diabetes but sugar isnt.
So far, only rats develop IR from too much sugar, and prettt consistently. In people, if we drink one sweetened beverage per day (soda, juice) it is shown that risk of T2D goes up by over 50%, even in lean people.
Obesity and inactivity are linked to T2D. They are not proven to be a cause. What comes first is not firmly established. Did people gain weight due to IR or was it the other way around? I know in my case, I gained weight after I became prediabetic. I was about 10lbs over normal BMI when my blood glucose switched to prediabetic. It was then that I started gaining more weight more quickly.
Obesity, inactivity and T2D are just linked at this point. I do know that higher levels of sugar / carbs cause my BG to become elevated to unhealthy levels now that insulin resistance is already established. Darn it.0
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