Sugar Free/Keto/Atkins help please- so frustrated and upset!
Cloudfish
Posts: 30 Member
So I have been trying to diet since the start of this year, but I keep failing due to my sugar addiction, thinking nothing of polishing off a sharing bag of Dairy Milk or an entire Terry's Chocolate Orange in one sitting.
This is clearly unhealthy, and I knew I needed to kick my sugar habit. I also am due to be a bridesmaid in July and I was hoping to shift some weight before then.
As a result, I decided to give up sugar for lent. Not just processed, all sugar, and anything carby as it has the same effect and I really wanted to try and get it out of my system. I have cut out everything I could think of including fruit, bread, pasta, nuts, cereal, beans, pre-made sauces- anything. I am pretty much living on meat, fish, dairy and vegetables, which as I understand it is pretty close to the Keto/Atkins diet.
I would have thought cutting out sugar would have made a massive difference given the amount I was consuming before, however I lost 2.5 pounds in the first few days, and this morning put one of those back on. I am really gutted as I feel like I have given up every nice food there is, only to put weight ON?!
I have also been doing 10k+ steps a day and some days going for a run or doing weights at the gym. What on earth am I doing wrong?
Any advice much appreciated as I am feeling very despondent at this point.
This is clearly unhealthy, and I knew I needed to kick my sugar habit. I also am due to be a bridesmaid in July and I was hoping to shift some weight before then.
As a result, I decided to give up sugar for lent. Not just processed, all sugar, and anything carby as it has the same effect and I really wanted to try and get it out of my system. I have cut out everything I could think of including fruit, bread, pasta, nuts, cereal, beans, pre-made sauces- anything. I am pretty much living on meat, fish, dairy and vegetables, which as I understand it is pretty close to the Keto/Atkins diet.
I would have thought cutting out sugar would have made a massive difference given the amount I was consuming before, however I lost 2.5 pounds in the first few days, and this morning put one of those back on. I am really gutted as I feel like I have given up every nice food there is, only to put weight ON?!
I have also been doing 10k+ steps a day and some days going for a run or doing weights at the gym. What on earth am I doing wrong?
Any advice much appreciated as I am feeling very despondent at this point.
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Replies
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It sounds like you're caught in a nightmare. But you can lose weight and keep your sanity. Eat food you like, get in variety, but log it correctly and hit your calorie goal.9
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Weight loss is not linear. It fluctuates up and down. You need to plot it over time and it should trend down wards.
Weight loss also takes time, a few days isn't even really getting started.
How much do you need to lose?
The closer you are to goal weight the less you should lose a week.1 -
Why is eating lots of chocolate a sugar habit... It'd probably have a higher percentage of calories from fat, so why isn't it a fat habit?
Id be working on my relationship with food before cutting practically everything out of your diet for no reason...9 -
I feel like I am caught in a nightmare! I really thought cutting carbs and sugar would help but over the last two weeks I lost more weight when I was eating sugar than when I quit.
I have 5 stone to lose, so according to everything I have read I should be losing fast. It's also been 8 days so not just a few. Feel like curling into a ball and giving up at this point.0 -
That is a very extreme, very demanding diet and it's not necessary in order to lose weight. All you need in order to lose weight is to eat a bit less than your body needs to maintain its current weight, and to do that consistently over time.
The key is that you only need to eat a bit less. Not a lot less. And you don't need to cut out whole food groups. Cutting out food groups or eating too little will make it more difficult and make you more likely to quit.
Now, some people do find approaches like low carb or Keto helpful, because they help them to feel less hungry or feel better in other ways. That's all it's about. If you want to follow one of these approaches, you need to research how to do it properly and take advice from people who know what they are talking about. What you are doing - randomly cutting out lots of foods without researching it first - it's very unlikely to work and it's not healthy, physically or mentally. Even Keto people don't avoid carbs completely.
Please, stop abusing your body with horrible diets that are based on hearsay and nothing in particular. Start eating regular, substantial meals, stick to a reasonable calorie goal and if you want to do Keto or low carb, do proper research first.9 -
Just because I am just as likely to eat a bag of haribo or crisps. Basically a junk food addiction and since sugar is the thing that I know causes cravings I decided that was what needed to go. The plan is to re-introduce healthy carbs and fruit once I have stopped craving junk.0
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CattOfTheGarage wrote: »If you want to follow one of these approaches, you need to research how to do it properly and take advice from people who know what they are talking about. What you are doing - randomly cutting out lots of foods without researching it first - it's very unlikely to work and it's not healthy, physically or mentally. Even Keto people don't avoid carbs completely. .
I have been following the 'I quit sugar for life' book, since I want to try and clear it out of my system, so will re-introduce carbs once the cravings are gone. I have been having carrots and parsnips to add some carbs to my day, but not potatoes or stuff that raises my blood sugar too much.
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I feel like I am caught in a nightmare! I really thought cutting carbs and sugar would help but over the last two weeks I lost more weight when I was eating sugar than when I quit.
I have 5 stone to lose, so according to everything I have read I should be losing fast. It's also been 8 days so not just a few. Feel like curling into a ball and giving up at this point.
Cutting Carbs and sugar won't make you lose weight.
Only cutting calories. Your body doesn't care which macro you cut (For weight loss) it just needs energy. If you take in less energy than you burn then it has to take it from your stores.
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I feel like I am caught in a nightmare! I really thought cutting carbs and sugar would help but over the last two weeks I lost more weight when I was eating sugar than when I quit.
I have 5 stone to lose, so according to everything I have read I should be losing fast. It's also been 8 days so not just a few. Feel like curling into a ball and giving up at this point.
For starters take a deep breathe. You are only a week in and unfortunately us ladies can hide weight loss due to our monthly cycles. Sure I can put on 4in in a day because of fluid retention.
Secondly you don't need to cut out everything sugar related out of your diet - fruit may help with your sweet tooth while giving you all those yummy vits and minerals.
A poster above mentioned that you need to also look at your relationship with good - why do you think you overeat things. I have issues with chips so I don't keep them in the house otherwise I can eat an entire bag in a sitting.
A keto diet doesn't suit everyone I'm a raging maniac without carbs in my life but if that's the way you want to go try to keep your carbs around 50g so it gets you into ketosis. There is a great keto group here so check them out for advice.
Find what works for you and be kind to yourself. You are more likely to go back to your old eating habits if you are frustrated with yourself. We didn't put on this weight in a few days so why do we expect to loose it as quickly.5 -
Thanks Susanne. I have always had an overeating problem but have never been able to pinpoint why - I once got therapy to try and figure it out and was told it was pretty much just impulse control issues, so I really just have to work harder at my willpower. I do boredom eat for sure, and I have bad habits.
I actually feel pretty great having cut stuff out- after the first few days I didn't miss it, and my mood and energy improved. Just so frustrated it isn't showing on the scales. I'll just keep going I guess.0 -
RuNaRoUnDaFiEld wrote: »
Cutting Carbs and sugar won't make you lose weight.
Only cutting calories. Your body doesn't care which macro you cut (For weight loss) it just needs energy. If you take in less energy than you burn then it has to take it from your stores.
I lost weight before by cutting calories by my hair started falling out and I got so low energy I couldnt get out of bed. I probably overdid it, but as a result it has made me scared to try again. I will though, since I am defo eating over my calories with the extra dairy I have added. I'll give that a go, thanks.
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RuNaRoUnDaFiEld wrote: »
Cutting Carbs and sugar won't make you lose weight.
Only cutting calories. Your body doesn't care which macro you cut (For weight loss) it just needs energy. If you take in less energy than you burn then it has to take it from your stores.
I lost weight before by cutting calories by my hair started falling out and I got so low energy I couldnt get out of bed. I probably overdid it, but as a result it has made me scared to try again. I will though, since I am defo eating over my calories with the extra dairy I have added. I'll give that a go, thanks.
I feel like you are overdoing it again tbh. You need to find the middle way. The fact the scale isn't moving is a small problem - the fact you keep doing things to extremes is the bigger issue. I wrote you a lovely long post with advice but my phone ate it. I'll try and remember what I said and post it again when I have time.6 -
If you're serious about cutting sugar and carbs, you may want to head over to the Low Carbers Daily Forum. It's a great group all doing much the same as yourself. Good luck!1
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I helps me to have a clear cut plan. I follow OKL macros. It's an adequate protein, adequate fat, low carb way of eating. I have a set amount of each I meet each day. I was/am an overeater if given the chance so I need the discipline tracking provides, even after 2 years. I like low carb, not because it is a miracle way of eating but it cuts out a lot of the food I tend to overeat, pasta/bread/sugary foods....1
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I have a few thoughts reading this thread / your responses -- hopefully, these help you somewhat:
1. I get it regarding carbs / sugar / junk food, so if those are triggers for you, then, of course, do what you have to do in this area.
2. You seem to think that cutting the above out will equal weight loss automatically. It won't necessarily. You need a calorie deficit over time. Over time is the key part.
3. You also seem to think that you will or should lose each week, week after week. This just isn't true. I weigh myself everyday but record my weight on Wednesdays (today). My calories for the week average to 1437, and the scale is up 4.2 lbs. UP 4.2 TODAY! Why? Probably because I had breakfast out at a restaurant yesterday and who knows how much salt, etc I had. Or I have to go to the bathroom. There are a host of reasons. It happens. So, my suggestion -- assuming you are OK with this mentally -- is to record diligently (weighing food) and weigh yourself daily so you can see trends and how your body works. Then, just keep at it.4 -
SuperCarLori wrote: »If you're serious about cutting sugar and carbs, you may want to head over to the Low Carbers Daily Forum. It's a great group all doing much the same as yourself. Good luck!
This. And, you still have to log everything and create a calorie deficit.1 -
I feel like I am caught in a nightmare! I really thought cutting carbs and sugar would help but over the last two weeks I lost more weight when I was eating sugar than when I quit.
I have 5 stone to lose, so according to everything I have read I should be losing fast. It's also been 8 days so not just a few. Feel like curling into a ball and giving up at this point.
You don't seem to understand how weight loss actually works, because I don't see anything in your posts about your calorie intake.
In order to lose weight you must be at the correct calorie deficit for your weight loss goals. It doesn't matter what foods you're eating (or not) eating though, or what your macros ratios are. Weight loss happens when the correct calorie deficit is achieved.
What are your current stats?
How many calories are you consuming a day?
Are you weighing out your food on a scale?
Are you accurately tracking your food, making sure to chose correct database entries?
Are you exercising? If so, how are you calculating your burns?
What is your weekly loss goal set to?
It sounds like you're making this whole thing way more complicated than it actually is.
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CattOfTheGarage wrote: »I feel like you are overdoing it again tbh. You need to find the middle way. The fact the scale isn't moving is a small problem - the fact you keep doing things to extremes is the bigger issue. I wrote you a lovely long post with advice but my phone ate it. I'll try and remember what I said and post it again when I have time.
I definitely overdid it before as I got to the point of 5-600 cals a day, I just got hooked on the fast results. This time I am eating much more sensibly, but I still need to get to the point where I have a sensible relationship with food. I will try not to be too extreme!
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youdoyou2016 wrote: »I have a few thoughts reading this thread / your responses -- hopefully, these help you somewhat:
1. I get it regarding carbs / sugar / junk food, so if those are triggers for you, then, of course, do what you have to do in this area.
2. You seem to think that cutting the above out will equal weight loss automatically. It won't necessarily. You need a calorie deficit over time. Over time is the key part.
3. You also seem to think that you will or should lose each week, week after week. This just isn't true. I weigh myself everyday but record my weight on Wednesdays (today). My calories for the week average to 1437, and the scale is up 4.2 lbs. UP 4.2 TODAY! Why? Probably because I had breakfast out at a restaurant yesterday and who knows how much salt, etc I had. Or I have to go to the bathroom. There are a host of reasons. It happens. So, my suggestion -- assuming you are OK with this mentally -- is to record diligently (weighing food) and weigh yourself daily so you can see trends and how your body works. Then, just keep at it.
You are right, I am too focused on the scales. I need to stay off them but I just run at them every morning without fail, I guess at the moment I am more focused on losing and less on trying to get healthy which isnt the right way to do it.
From looking at everyone's responses it's clear I've been going way overboard on my calories. I basically took 'eat what you like as long as it's not sugar' too seriously and I have been eating very fat heavy meals. I've just set out a plan to keep to the cals MFP is telling me to do- I will try that for a solid two weeks before I get myself in a tizzy again, hopefully that will match what you say about over time?
I think basically still overeating and impatience are my issues! I'll cut cals and stay off the scales until the 27th! Thanks!1 -
CattOfTheGarage wrote: »I feel like you are overdoing it again tbh. You need to find the middle way. The fact the scale isn't moving is a small problem - the fact you keep doing things to extremes is the bigger issue. I wrote you a lovely long post with advice but my phone ate it. I'll try and remember what I said and post it again when I have time.
I definitely overdid it before as I got to the point of 5-600 cals a day, I just got hooked on the fast results. This time I am eating much more sensibly, but I still need to get to the point where I have a sensible relationship with food. I will try not to be too extreme!
Op, Have you ever talked to a professional about your issues with food? This really sounds like ED territory here. Maybe you should start there, instead of focusing on losing weight at this point.
edit: grammar4 -
Also, make sure you are drinking a lot of water. People typically shed a lot of water weight initially with this type of diet. So you need to drink plenty of water to replenish yourself. You'll still lose water weight, too, even if you are drinking a ton of water. Good luck!0
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crzycatlady1 wrote: »You don't seem to understand how weight loss actually works, because I don't see anything in your posts about your calorie intake.
In order to lose weight you must be at the correct calorie deficit for your weight loss goals. It doesn't matter what foods you're eating (or not) eating though, or what your macros ratios are. Weight loss happens when the correct calorie deficit is achieved.
What are your current stats?
How many calories are you consuming a day?
Are you weighing out your food on a scale?
Are you accurately tracking your food, making sure to chose correct database entries?
Are you exercising? If so, how are you calculating your burns?
What is your weekly loss goal set to?
It sounds like you're making this whole thing way more complicated than it actually is.
Honestly I wasnt counting cals at all and was definitely going over- this is for 2 reasons, A) I had read about the Harcombe/Keto way of thinking which was basically 'don't count calories' and decided to do that and B ) I was letting myself snack on cheese and meat whenever I had a sugar craving as 'quitting sugar is the most important thing to do'.
This was definitely helpful as it helped me through the first few days of sugar cravings but those have gone now so I have no excuse for being greedy
So being strict with myself now and not just overloading on cheese! I think basically I just wanted to be able to eat as much as I want and was told this was the way to do it but its not working.
In answer to your questions:
What are your current stats? sorry, not sure what you mean? Do you mean current weight v goal? 218, goal 150
How many calories are you consuming a day? Ummm close to 2500 with all the cheese
But MFP says 1500 so I will aim for that now.
Are you weighing out your food on a scale? I used to, stopped using it because I was following the idea of 'dont count calories' but I will pick it up again.
Are you accurately tracking your food, making sure to chose correct database entries? yes, I'm pretty strict on this as Keto gives you fat and carb percentages but I will drop keto for now and stick to cals
Are you exercising? If so, how are you calculating your burns? yes, walk to the gym and back every lunch break (2.5 miles roundtrip) and do strength training, 5k runs 3 times a week
What is your weekly loss goal set to? 2 pounds0 -
crzycatlady1 wrote: »
Op, Have you ever talked to a professional about your issues with food? This really sounds like ED territory here. Maybe you should start there, instead of focusing on losing weight at this point.
edit: grammar
Yep, I have and they basically went through a list trying to figure out what mental triggers I might have, couldn't find any and went 'sounds like obsessive behavior and impulse control'.
Frustrating not having an answer. I either obsess over eating or obsess over not eating, I've never managed to find a happy medium.
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crzycatlady1 wrote: »
Op, Have you ever talked to a professional about your issues with food? This really sounds like ED territory here. Maybe you should start there, instead of focusing on losing weight at this point.
edit: grammar
Yep, I have and they basically went through a list trying to figure out what mental triggers I might have, couldn't find any and went 'sounds like obsessive behavior and impulse control'.
Frustrating not having an answer. I either obsess over eating or obsess over not eating, I've never managed to find a happy medium.
How do you think following a very restrictive woe (keto/low carb cuts out a lot of foods and has strict rules), is going to play into your obsessive issues with food? It seems like it's only going to feed the problems you struggle with and just make it worse?
Have you worked with someone who specializes in EDs (not just a general practitioner)?
eta: one more thought-have you worked with a dietician yet? That might be a good place to start as well.4 -
crzycatlady1 wrote: »You don't seem to understand how weight loss actually works, because I don't see anything in your posts about your calorie intake.
In order to lose weight you must be at the correct calorie deficit for your weight loss goals. It doesn't matter what foods you're eating (or not) eating though, or what your macros ratios are. Weight loss happens when the correct calorie deficit is achieved.
What are your current stats?
How many calories are you consuming a day?
Are you weighing out your food on a scale?
Are you accurately tracking your food, making sure to chose correct database entries?
Are you exercising? If so, how are you calculating your burns?
What is your weekly loss goal set to?
It sounds like you're making this whole thing way more complicated than it actually is.
Honestly I wasnt counting cals at all and was definitely going over- this is for 2 reasons, A) I had read about the Harcombe/Keto way of thinking which was basically 'don't count calories' and decided to do that and B ) I was letting myself snack on cheese and meat whenever I had a sugar craving as 'quitting sugar is the most important thing to do'.
This was definitely helpful as it helped me through the first few days of sugar cravings but those have gone now so I have no excuse for being greedy So being strict with myself now and not just overloading on cheese! I think basically I just wanted to be able to eat as much as I want and was told this was the way to do it but its not working.
In answer to your questions:
What are your current stats? sorry, not sure what you mean? Do you mean current weight v goal? 218, goal 150
How many calories are you consuming a day? Ummm close to 2500 with all the cheese But MFP says 1500 so I will aim for that now.
Are you weighing out your food on a scale? I used to, stopped using it because I was following the idea of 'dont count calories' but I will pick it up again.
Are you accurately tracking your food, making sure to chose correct database entries? yes, I'm pretty strict on this as Keto gives you fat and carb percentages but I will drop keto for now and stick to cals
Are you exercising? If so, how are you calculating your burns? yes, walk to the gym and back every lunch break (2.5 miles roundtrip) and do strength training, 5k runs 3 times a week
What is your weekly loss goal set to? 2 pounds
These are your problems. You aren't accurately accounting for your calorie intake and are eating above maintenance, which is why you gained weight. I never understood the whole 'you don't have to count calories on keto' thing. A calorie deficit is the only thing required for weightloss, so counting calories is a big help for most. I realize that some can intuitively eat at a deficit, but it sounds like you are struggling so I encourage you to start weighing and logging.5 -
crzycatlady1 wrote: »How do you think following a very restrictive woe (keto/low carb cuts out a lot of foods and has strict rules), is going to play into your obsessive issues with food? It seems like it's only going to feed the problems you struggle with and just make it worse?
Have you worked with someone who specializes in EDs?
I think my hope is just that once I get sugar out of my system and stop craving it then I can re-introduce healthy sugars like brown rice/pasta/fruit without causing cravings for entire bags of haribo. That's the hope anyway- you are not incorrect when you say I am still being obsessive to a certain extent, but at the same time I have also seen some results in that my cravings have already cut down, so cutting out sugar is definitely making a difference at the moment.
I'm basically following a theory that if I can't eat a sensible amount of something, I shouldnt eat it all. I dont see myself ever being able to have a small amount of chocolate, so my thoughts were to go cold turkey on all sugar until I stop craving it and then try and eat 'normal' food.
Definitely feel mentally the best I have in a long time, but just wish I had some results on the scales to back it up.
Yep, I saw a therapist and a nutrition at an eating disorder clinc for a while, they werent helpful. They were searching for 'emotional issues' and the like which I dont seem to have, so in the end they basically just said 'stop doing it' which was not exactly helpful. They invited me to group sessions which was just me and a group of teenage anorexics (pretty much the worst thing ever) and that was that. It just boils down to the fact that when I start eating certain things I can't stop, so my answer has become- don't eat those things.2 -
These are your problems. You aren't accurately accounting for your calorie intake and are eating above maintenance, which is why you gained weight. I never understood the whole 'you don't have to count calories on keto' thing. A calorie deficit is the only thing required for weightloss, so counting calories is a big help for most. I realize that some can intuitively eat at a deficit, but it sounds like you are struggling so I encourage you to start weighing and logging.
Yea, I think this is the general consensus. Maybe not counting calories on Keto works for some but apparently not for me. I weighed my lunch today and I will do the same with dinner and just accept the fact that I will be counting from now on!
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crzycatlady1 wrote: »You don't seem to understand how weight loss actually works, because I don't see anything in your posts about your calorie intake.
In order to lose weight you must be at the correct calorie deficit for your weight loss goals. It doesn't matter what foods you're eating (or not) eating though, or what your macros ratios are. Weight loss happens when the correct calorie deficit is achieved.
What are your current stats?
How many calories are you consuming a day?
Are you weighing out your food on a scale?
Are you accurately tracking your food, making sure to chose correct database entries?
Are you exercising? If so, how are you calculating your burns?
What is your weekly loss goal set to?
It sounds like you're making this whole thing way more complicated than it actually is.
Honestly I wasnt counting cals at all and was definitely going over- this is for 2 reasons, A) I had read about the Harcombe/Keto way of thinking which was basically 'don't count calories' and decided to do that and B ) I was letting myself snack on cheese and meat whenever I had a sugar craving as 'quitting sugar is the most important thing to do'.
This was definitely helpful as it helped me through the first few days of sugar cravings but those have gone now so I have no excuse for being greedy So being strict with myself now and not just overloading on cheese! I think basically I just wanted to be able to eat as much as I want and was told this was the way to do it but its not working.
In answer to your questions:
What are your current stats? sorry, not sure what you mean? Do you mean current weight v goal? 218, goal 150
How many calories are you consuming a day? Ummm close to 2500 with all the cheese But MFP says 1500 so I will aim for that now.
Are you weighing out your food on a scale? I used to, stopped using it because I was following the idea of 'dont count calories' but I will pick it up again.
Are you accurately tracking your food, making sure to chose correct database entries? yes, I'm pretty strict on this as Keto gives you fat and carb percentages but I will drop keto for now and stick to cals
Are you exercising? If so, how are you calculating your burns? yes, walk to the gym and back every lunch break (2.5 miles roundtrip) and do strength training, 5k runs 3 times a week
What is your weekly loss goal set to? 2 pounds
These are your problems. You aren't accurately accounting for your calorie intake and are eating above maintenance, which is why you gained weight. I never understood the whole 'you don't have to count calories on keto' thing. A calorie deficit is the only thing required for weightloss, so counting calories is a big help for most. I realize that some can intuitively eat at a deficit, but it sounds like you are struggling so I encourage you to start weighing and logging.
While I agree with you, the OP has mentioned that previously counting calories led her to under eating/consuming 500-600 calories/hair falling out etc. And there's some obsessive tendencies that kick in with food/weight loss. It sounds like there's much bigger issues at play here, than just figuring out why weight loss isn't happening. She really needs to start working with a professional who can help her navigate through this.
OP-I wish you the best of luck, and hope you can find health and happiness as you move forward!2 -
crzycatlady1 wrote: »
Op, Have you ever talked to a professional about your issues with food? This really sounds like ED territory here. Maybe you should start there, instead of focusing on losing weight at this point.
edit: grammar
Yep, I have and they basically went through a list trying to figure out what mental triggers I might have, couldn't find any and went 'sounds like obsessive behavior and impulse control'.
Frustrating not having an answer. I either obsess over eating or obsess over not eating, I've never managed to find a happy medium.
You need a better therapist, one who specializes in eating issues. Not all therapists specialize in the same things, and yours should have referred you out when they realized they couldn't help you with this particular concern. I'd strongly recommend giving it amother go with someone who specializes in eating disorders (binge eating is an ED).5 -
Any weight loss/gain that doesn't happen over at least a few weeks is meaningless. Your water weight will change based on your diet, which is probably why you saw an instant 2.5 pound loss when you dropped sugar.
FWIW, I lose 3 pounds between the time I go to bed at night and when I step out of the shower in the morning.0
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