Sugar. I consume too much sugar. Help!
lovetolose20
Posts: 29 Member
I know that I eat too many sweets. I love sweets, but I know it can't be good for me to eat as much as I do. Can you please give me some advice as to why too much sugar is a bad thing. I don't get many fruits/veggies or even real food into my diet, it's mostly filled with cookies, chocolate, breads, it's not good.
Advice please
Advice please
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Replies
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lovetolose20 wrote: »I know that I eat too many sweets. I love sweets, but I know it can't be good for me to eat as much as I do. Can you please give me some advice as to why too much sugar is a bad thing. I don't get many fruits/veggies or even real food into my diet, it's mostly filled with cookies, chocolate, breads, it's not good.
Advice please
Well, a lot of people on here will say that unless you are diabetic or have a health issue that sugar is fine to consume. But by choosing to not consume as much, you will find that you feel healthier, your skin will be better and inflammation can decrease. Try to slowly cut out sugar. Get coffee with skim milk and sugar-free syrups instead of sugar-loaded lattes. Choose berries over apples and pineapple since they have lower amounts of sugar. Drink water instead of juice and soda. Little changes like this can help big time.1 -
There is sugar in "real" food too, especially in fruit, and some in vegetables and dairy. So sugar isn't in itself a problem (great that you got this). The problem is when you eat too little real food and get too little variety, because you will get too many calories and not enough nutrients. Bread is "real" food, btw.
Then on to what you should do, are you asking about that too? If you eat too much cookies and swwets, and too little food, eat more real food, and less cookies and sweets.4 -
Are you currently logging using MFP? What does a typical day of eating look like? You said you eat too many sweets and not enough real food, why is that? Seems like you know what you need to do - eat a sensible diet with a balance of protein (could be from meat or other sources), fruits and vegetables, grains and healthy fats. If you build a sensible overall diet focusing on filling it first with nutrient dense "real food" then with any room you have left you can enjoy the sweets in moderation.7
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WinoGelato wrote: »Are you currently logging using MFP? What does a typical day of eating look like? You said you eat too many sweets and not enough real food, why is that? Seems like you know what you need to do - eat a sensible diet with a balance of protein (could be from meat or other sources), fruits and vegetables, grains and healthy fats. If you build a sensible overall diet focusing on filling it first with nutrient dense "real food" then with any room you have left you can enjoy the sweets in moderation.
This. If you're not logging yet, start logging and think about prelogging. I found that to be a very useful tool to make sure that I was focusing on nutrition first and foremost. It was sort of like budget planning. Once I had laid out my day with nutrient dense food, any calories I had left to spend, I could spend on cookies or chocolate.
Continuing with the budget analogy, it's like you're spending your money first on movies and music downloads before paying the rent. Switch around your "spending" strategies and you'll be on the path to better health.8 -
lovetolose20 wrote: »I know that I eat too many sweets. I love sweets, but I know it can't be good for me to eat as much as I do. Can you please give me some advice as to why too much sugar is a bad thing. I don't get many fruits/veggies or even real food into my diet, it's mostly filled with cookies, chocolate, breads, it's not good.
Advice please
cookies, chocolate, etc don't provide much in the way of micro nutrition...fruit and veg does.6 -
I love sweets too but limit myself to a small packet of biscuits or candy, 1 large chocolate bar and 1 or 2 pints of ice cream/week. I also consume what many would consider a lot of sugar - 4 lbs of sugar per month for beverages, fresh juices, smoothies, oatmeal, pancakes etc. The rest of my diet (85% of it) is fruits, veggies, grains, potatoes, beans, lentils, nuts, seeds etc and mostly all whole unprocessed foods.
You can eat a properly nutritious diet and still make room for your sweet tooth. You don't have to give it all up to lose weight or maintain a healthy body. I've managed to lose weight and now at 115 lbs and all my labs are good.
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I choose no sugar added foods if possible, and use stevia for sweetener in drinks when available. I also drink mostly water, or diet soda if I want soda. I will eat sugar in foods, or in deserts, if there is no other choice, I simply limit how much if possible. Try moderation instead of quitting it cold turkey, you'll find that when you do use sugar after doing without it as often as possible, that it takes much less to satisfy your cravings.0
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Everything in moderation to stay sane and calorie deficit if you're trying to lose weight. Maybe some high fiber foods to help you feel full? If even a small-moderate amount of sugar gives you problems, I suggests seeing a doctor or trying an eliminating method. I recently had to switch to a low FODMAP diet due to digestive issues (low sugar, low fructose, no sugar alcohols/sweeteners for me).0
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Come lurk in the Low Carber Daily MFP groups. You'll find a lot of us who cut back on sugars because they became a problem. Perhaps it could work for you.1
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Sugar itself isn't bad. What's bad is if you're not getting the nutrients you need because you are only eating sweets. If you have a well rounded diet that includes sweets in moderation you're fine.4
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lovetolose20 wrote: »Can you please give me some advice as to why too much sugar is a bad thing. I don't get many fruits/veggies or even real food into my diet, it's mostly filled with cookies, chocolate, breads, it's not good.
That's exactly why it's not good.
The WHO recommends limiting added sugar to less than 10% of daily calories (5% if possible), because eating more added sugar tends to mean eating lots of high cal things (as you describe) that people tend to overeat (however, important to realize that lots of these calories come from fat and it is the excess calories that are the problem, not specifically the sugar). Also, it tends to result in an unbalanced diet that is not nutritionally adequate.
I think the most sensible solution tends to be to figure out how to eat a nutritionally-balanced and adequate diet and then use your excess calories as you like. Specifically, start by planning regular meals (or snacks if you prefer) made up of nutritionally-dense foods such as those providing protein and fiber and healthy fats, and lots of vegetables, as well as fruit if you like it. Then, use sweets as extras.
Presumably you don't eat sweets at meals, do you? If so, start eating normal, balanced meals.3 -
peaceout_aly wrote: »lovetolose20 wrote: »I know that I eat too many sweets. I love sweets, but I know it can't be good for me to eat as much as I do. Can you please give me some advice as to why too much sugar is a bad thing. I don't get many fruits/veggies or even real food into my diet, it's mostly filled with cookies, chocolate, breads, it's not good.
Advice please
Well, a lot of people on here will say that unless you are diabetic or have a health issue that sugar is fine to consume. But by choosing to not consume as much, you will find that you feel healthier, your skin will be better and inflammation can decrease. Try to slowly cut out sugar. Get coffee with skim milk and sugar-free syrups instead of sugar-loaded lattes. Choose berries over apples and pineapple since they have lower amounts of sugar. Drink water instead of juice and soda. Little changes like this can help big time.
I do think that sugar is fine to consume, but contrary to your assumption about what people will say, I think that it would be rare for people to say it's totally find to rarely eat any nutrient-dense foods or to base a diet on sweets.1 -
I like sugar too .. have sugar in my coffee every day .. I also have a sweet tooth per say and love candy ( the peanut butter balls at Christmas yum yum ) so I just try and keep them out of the house most times and keep some fruit or something naturally sweet around to fill my needs ..it does get easier in time and j still get candy.from time to time . Just try to stay in calorie range
Good luck0 -
I could have written your post, I love cookies and cakes. I just started logging my food and when I see how many calories I have left I know I need to eat something more satisfying. It has really been an eye opener.
I also drink a lot of my calories and have traded some drinks for water and if I feel the need for juice I will have a very small amount, water it down or have water with lemon or strawberries in it.
I know that I will never give up my sweets, but I also know I need to learn better balance while eating.2 -
I could have written your post, I love cookies and cakes. I just started logging my food and when I see how many calories I have left I know I need to eat something more satisfying. It has really been an eye opener.
I also drink a lot of my calories and have traded some drinks for water and if I feel the need for juice I will have a very small amount, water it down or have water with lemon or strawberries in it.
I know that I will never give up my sweets, but I also know I need to learn better balance while eating.
Off topic, but I love your avatar photo!0 -
Personally I believe in more of an "opt in" rather than "opt out" approach to diet. So instead of thinking about how much sugar you can't have, think about how many servings of veggies/fruit you should have, how much protein, how much fat, etc. Once you have all of those nutritional requirements met, whatever's left is okay to use for sweets. It's really 6 of one, half a dozen of the other I guess, but it helps me to think about what I'm including instead of what I'm excluding.
It's the same as planning a budget. You start with the amount of money you have, and then you deduct the bills you have to pay first. Mortgage, car payment, student loans (groan), etc. Whatever's left is okay to use to go to the movies.16 -
ILiftHeavyAcrylics wrote: »Personally I believe in more of an "opt in" rather than "opt out" approach to diet. So instead of thinking about how much sugar you can't have, think about how many servings of veggies/fruit you should have, how much protein, how much fat, etc. Once you have all of those nutritional requirements met, whatever's left is okay to use for sweets. It's really 6 of one, half a dozen of the other I guess, but it helps me to think about what I'm including instead of what I'm excluding.
It's the same as planning a budget. You start with the amount of money you have, and then you deduct the bills you have to pay first. Mortgage, car payment, student loans (groan), etc. Whatever's left is okay to use to go to the movies.
All of this... and it's always good to see you drop in the forums with your sage wisdom!1 -
Hi, I've gone 6 months without sugar last year and can give you some tips and will do it with you if you want some accountability. you can friend me. I'd like to do it again.2
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I feel ya lovetolose20 ! I don't think that sugar is fine or that any kind of fructose is either. I believe it's a highly addictive toxin and only when surrounded by appropriate amounts of fiber and phytochemicals, is it safe to consume.
I think that we as a public have been fooled into thinking that it's ok, but I think that we've been buying into destructive advertising for decades. Sugar and High Fructose Corn Syrup (as well as the many other names sugar masquerades as) have been insidious in processed foods for most of our lives and I believe that's why we all have a sweet tooth today.
There are many Books, Documentaries, and Medical Reports describing what happens to to the body when it ingests these chemical compounds. It's not exactly optimal for health or weight loss (again, IMO). It was essential for me to educate myself about this so, of course, I think it's important for everyone to make informed decisions.1 -
WinoGelato wrote: »ILiftHeavyAcrylics wrote: »Personally I believe in more of an "opt in" rather than "opt out" approach to diet. So instead of thinking about how much sugar you can't have, think about how many servings of veggies/fruit you should have, how much protein, how much fat, etc. Once you have all of those nutritional requirements met, whatever's left is okay to use for sweets. It's really 6 of one, half a dozen of the other I guess, but it helps me to think about what I'm including instead of what I'm excluding.
It's the same as planning a budget. You start with the amount of money you have, and then you deduct the bills you have to pay first. Mortgage, car payment, student loans (groan), etc. Whatever's left is okay to use to go to the movies.
All of this... and it's always good to see you drop in the forums with your sage wisdom!
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Oh dear. The demonization has begun.
Look I don't think OP needs this thread to turn into a debate about whether or not sugar is toxic or addictive, and whether Big Processed Food is manipulating us all.
This OP mentioned knowing she needs to eat more "real food". I truly think the most helpful advice for her is to provide recommendations about how to build a sensible diet around primarily nutrient dense foods and leave the fearmongering out. Once she starts eating more "real food" then she can determine if there is a place in her diet for added sugar or not.12 -
It's really difficult to know what a person needs or doesn't--that goes for a person sitting across from you or a stranger that's a thousand miles away. I think the best advice is as follows for everyone: Take what you need and leave the rest.
If what someone is saying inspires an emotional reaction (like fear, anger etc), It might be something to investigate.
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WinoGelato wrote: »Oh dear. The demonization has begun.
Look I don't think OP needs this thread to turn into a debate about whether or not sugar is toxic or addictive, and whether Big Processed Food is manipulating us all.
This OP mentioned knowing she needs to eat more "real food". I truly think the most helpful advice for her is to provide recommendations about how to build a sensible diet around primarily nutrient dense foods and leave the fearmongering out. Once she starts eating more "real food" then she can determine if there is a place in her diet for added sugar or not.
Yes, this.
It doesn't sound like OP has tried eating a balanced healthful diet that meets her nutrition needs, so figuring out how to do that is a good start. If that seems like a huge change, why make it harder?3 -
OP, for advice on that, do you ever eat regular meals? Nutrition isn't complicated, it's pretty much how most of us understood how to eat as a kid -- main course, sides, make sure you eat your veg.
How I recommend building a diet is:
(1) Decide how many calories and meals you want. I'll base this on three because it's what I like, but it doesn't matter. Figure out how you want to divide your day, roughly -- I split mine into 3 equal meals and usually have some calories left over which I use after dinner.
(2) Pick a meal to get down first. Breakfast can be easiest and I find it easy to have a standard breakfast or two (or three or four, but start simply). If you are eating a donut or some such for breakfast, think about what you might like that would be less sugar-based. I like a main source of protein or two (usually eggs and dairy, but it depends), and then some vegetables (I like vegetables at all meals), but many will enjoy fruit at breakfast or yogurt or bread -- really, it's about what will be filling and sustainable for you and your lifestyle.
(3) Then move on to another meal.
(4) For planning dinner (and lunch), I think of it as (a) get a protein source, (b) get my vegetables, and (c) everything else is personal preference or an extra, but I normally have some sort of starch (like potato, pasta) or else fruit. I have other goals, but that's probably enough. If cooking or planning is an issue, that might be something to ask for more help on. I also always make sure my food is tasty.
That's probably plenty for now, but here's a good nutrition site if you are interested: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/
As for sugar, like I said, I usually have some extra calories and use them (usually) after dinner. Sometimes it's something not sweet, like cheese, but often it's some fruit or some ice cream.4 -
I know that if I ate a cupcake or sweet then I would just crave more and more. It's kind of a hunger, but better described as a craving for mouth pleasure instead of real hunger.
If you are trying to lose then it is hard to sustain a deficit while eating lots of sugar. I could do it for a month, 2 months... but it would be mentally taxing on me and I would not be as effective in my work, personal life or workouts. BUT, I'm probably on one extreme of the spectrum. Some people can manage having some sugar.2 -
I know that if I ate a cupcake or sweet then I would just crave more and more. It's kind of a hunger, but better described as a craving for mouth pleasure instead of real hunger.
If you are trying to lose then it is hard to sustain a deficit while eating lots of sugar. I could do it for a month, 2 months... but it would be mentally taxing on me and I would not be as effective in my work, personal life or workouts. BUT, I'm probably on one extreme of the spectrum. Some people can manage having some sugar.
I would be on the other end, where it's much harder for me to adhere to a plan if it doesn't involve some sweet things in moderation. One of the parts of this process, OP, is figuring out the best plan for your habits and personality. Some people do great with low carb for example; others just don't. Play around with it and find what makes it easiest for you to stick to your calorie goal.5 -
lovetolose20 wrote: »I know that I eat too many sweets. I love sweets, but I know it can't be good for me to eat as much as I do. Can you please give me some advice as to why too much sugar is a bad thing. I don't get many fruits/veggies or even real food into my diet, it's mostly filled with cookies, chocolate, breads, it's not good.
Advice please
I love baking, and eating baked goods, but have found it's easier to maintain a calorie deficit when I satisfy my sweet tooth with fruit, which is lower calorie. I also now focus on protein, which I find more filling than carbs.
I used to snack all the time - turned out I just needed to find what foods satiate me and focus on them instead, and no more snacking.
If someone said they would pay you $10,000 to eat more fruits and veggies, what would your plan to accomplish this look like?
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It's really difficult to know what a person needs or doesn't--that goes for a person sitting across from you or a stranger that's a thousand miles away. I think the best advice is as follows for everyone: Take what you need and leave the rest.
If what someone is saying inspires an emotional reaction (like fear, anger etc), It might be something to investigate.
Your previous post made me laugh, thank you for that
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Don't bring it home! What you don't have in the house can't tempt you. I started out no sugar, no white anything and lost a lot of weight. Slowly I let things back into my diet. For me planning my meals in advance is key. I don't have to think about food all the time because I've already made those decisions about what I'm going to eat. If something comes up that doesn't make it possible to stick with my plan for the day then I just readjust the plan. I've lost 90 lbs by doing this. I've also learned to portion bags of things when I get them or buy foods that are already portion like ice cream bars instead of a half gallon. This helps me stay in control. You took a great first step - asking for help!
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crzycatlady1 wrote: »It's really difficult to know what a person needs or doesn't--that goes for a person sitting across from you or a stranger that's a thousand miles away. I think the best advice is as follows for everyone: Take what you need and leave the rest.
If what someone is saying inspires an emotional reaction (like fear, anger etc), It might be something to investigate.
Your previous post made me laugh, thank you for that
I know, I wasn't sure who that was directed at or what it was in reference to...1
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