How did you stop consuming processed sugar?
RulaAsaad
Posts: 71 Member
Hello...
Long story short- I fell off the wagon and I'm addicted to processed sugar again. I can't remember how I did it the first time, so I'm asking all of you guys- how did you stop it or at least reduced processed sugar intake?
Thank you!
Long story short- I fell off the wagon and I'm addicted to processed sugar again. I can't remember how I did it the first time, so I'm asking all of you guys- how did you stop it or at least reduced processed sugar intake?
Thank you!
9
Replies
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Hello...
Long story short- I fell off the wagon and I'm addicted to processed sugar again. I can't remember how I did it the first time, so I'm asking all of you guys- how did you stop it or at least reduced processed sugar intake?
Thank you!
I avoid eating processed food.
I know it takes time but I cook almost everything I eat from scratch.9 -
I realized there is no wagon (so nothing to fall off), that sweet foods taste delicious but you can't be addicted, that demonizing foods we like, intensifies cravings, that processed sounds a lot like possessed and that fear is an emotion that makes me want to eat more, and more calorie dense food, that sugar is sugar and that processed sugar is made from natural plants, that all foods can be eaten in moderation, and that I love a wide variety of foods and I thrive on a balanced diet, and love to cook, so I felt a lot more relaxed and confident, and that made it easy to reduce intake of processed sugar.39
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Is it "processed sugar" that's the issue, or specific sweet treats?
Assuming it's the latter, are you trying to cut them out entirely? Maybe finding a way to fit them in in moderation would be helpful. Tell yourself you can only have something at the end of the day after other nutritional needs are met and within your calories or prelog them so they fit. If you are tempted to overeat remember you can have them tomorrow or the next day, so no need to eat everything now.
If it's about impromptu snacks, one option that worked for me was not snacking. When eating as I like (I wasn't doing this over Christmas, admittedly, for a number of reasons), I occasionally will have a sweet dessert after dinner, but I do not snack. It works better for me not to think about eating outside of main meals and thus not be tempted to eat something because it is there.
Think about what's going on when you go off plan: is it foods at home? If so, can you not have them there or, if they are for others, identify them in your mind as "the kids' food" or "my husband's food"? Are you stress eating? If so, work on mindfulness.
One big thing is to be able to remember WHY you are eating according to whatever your plan is. It's easy to think that one day doesn't matter, so you need to be able to tell yourself that it does, and have a reason you believe in why it does.13 -
I'm the sort of person that can't just eat 1 or 2 biscuits I end up eating half a pack, so for me I just don't buy them at all. I live on my own so if I don't have any sweet treats in the house I'm not tempted.3
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I didn't. I found if I restrict the foods I like (specifically chocolate and ice cream), I wind up binging on them after a week or so. So I allow myself 200-300 calories every night and have chocolate, or ice cream, or candy.13
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kommodevaran wrote: »I realized there is no wagon (so nothing to fall off), that sweet foods taste delicious but you can't be addicted, that demonizing foods we like, intensifies cravings, that processed sounds a lot like possessed and that fear is an emotion that makes me want to eat more, and more calorie dense food, that sugar is sugar and that processed sugar is made from natural plants, that all foods can be eaten in moderation, and that I love a wide variety of foods and I thrive on a balanced diet, and love to cook, so I felt a lot more relaxed and confident, and that made it easy to reduce intake of processed sugar.
Pretty much this!5 -
I'm the sort of person that can't just eat 1 or 2 biscuits I end up eating half a pack, so for me I just don't buy them at all. I live on my own so if I don't have any sweet treats in the house I'm not tempted.
I went with the solution of buying the single 100-200 calorie packs, in moderate bulk(Costco etc) That way I don't have to worry about finishing the pack.2 -
stanmann571 wrote: »I'm the sort of person that can't just eat 1 or 2 biscuits I end up eating half a pack, so for me I just don't buy them at all. I live on my own so if I don't have any sweet treats in the house I'm not tempted.
I went with the solution of buying the single 100-200 calorie packs, in moderate bulk(Costco etc) That way I don't have to worry about finishing the pack.
Yes - and even if I chain eat them, I still usually stop before the point at which I'd've eaten an entire "normal" packet. So I don't usually go over my calories. Still not great for my health mind, but better than previously! And it mostly works out much better than that.0 -
Rosemary7391 wrote: »stanmann571 wrote: »I'm the sort of person that can't just eat 1 or 2 biscuits I end up eating half a pack, so for me I just don't buy them at all. I live on my own so if I don't have any sweet treats in the house I'm not tempted.
I went with the solution of buying the single 100-200 calorie packs, in moderate bulk(Costco etc) That way I don't have to worry about finishing the pack.
Yes - and even if I chain eat them, I still usually stop before the point at which I'd've eaten an entire "normal" packet. So I don't usually go over my calories. Still not great for my health mind, but better than previously! And it mostly works out much better than that.
Indeed, even if I eat 2 oreo 160 calorie singles, I'm still 1200-1500 calories short of a small pack. And The half empty pack isn't calling out my name every time I see it.5 -
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Don't buy it otherwise willpower ... but why it is good just fit it into your calories.1
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Hi! I agree with the people who posted helpful posts with tips that OP asked for. I find that not even starting (i.e., not a sliver) helps me not go overboard. In addition to that, following meals with fruit and ending day with herbal tea are strangely satisfying choices. Finally, treating myself to something with higher fat content (rather than sweet), also increases satiety.6
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Sugar is sugar, processed or not. The most helpful thing is to look at food in terms of calories and macros, know what your limits are and stay within those limits. You'll learn what balance keeps you satisfied and on track so you don't have to avoid anything you enjoy.9
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ditto what others said. Nothing specifically wrong with "processed sugar", but it can be helpful to identify any 'trigger foods' (often these aren't pure sugar either, but rather a hyper-palatable-yummy-mix of sugar-starch-fat) you can't help yourself with, and either not buy them or only buy them in single packs. Willpower is easier in 30 minute segments of grocery shopping compared to hours at home.5
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My only advice is to start being an expert label reader, and learn the different names manufactures use for sugar.
Long story short, don't buy foods that are high in added sugar. If it's not in the house, you can't eat it. For me, it's out of sight, out of mind.2 -
I simply had to for health issues. It wasn't hard as I don't care for sweet stuff. I don't know your story, but do you think this is something you can do long term? If so, great! Meal prepping and logging ahead will help you tons.
If Not, just easy a nutrient dense diet, and find ways to fit the sets into your goals.0 -
When I started deliberately trying to lose weight, I bought a bag of sucralose. That's a zero calorie sweetener. That was 2 years ago. I still have most of that first bag of sucralose and I've bought and consumed about 20 lb of granulated sugar in that same time span. I'm able to lose weight without obsessing about sugar.4
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JeromeBarry1 wrote: »When I started deliberately trying to lose weight, I bought a bag of sucralose. That's a zero calorie sweetener. That was 2 years ago. I still have most of that first bag of sucralose and I've bought and consumed about 20 lb of granulated sugar in that same time span. I'm able to lose weight without obsessing about sugar.
I love my sucralose. (tastewise, I don't have a preference for sugar over splenda for most things I would add sugar to, unless it is something I traditionally used brown sugar for).2 -
I mean I used to eat keto and that just made me have a terrible binge eating problem after like half a year of being perfect with my diet. The more you abstain from yummy food, the more appetizing it's gonna be. Taking an appetite suppressant helps me with binge eating it though.0
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I stopped cold turkey. I found that sugar was causing me migraines so I just quit it.3
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I went cold turkey, no added sugar whatsoever. If you can have the self control and do a 200 calorie treat in moderation, fine, but for me a few bites of a dessert left me less satisfied than none at all (and had me extra on edge next day). The first week of cold turkey was really rough, but it really does change your tastebuds. Fruit comes to taste really sweet, and processed things taste sickly sweet (no seriously, I gagged at the Starbucks drink that I've loved for a decade).
My favorite healthy dessert when I'm really wanting one is frozen banana, cashews, cocoa powder, and a splash of vanilla thrown in the food processor. It's my pudding/ice cream substitute.2 -
I used "that sugar app", tracking my sugar consumption helped considerably in reducing sugar. You do need to work with your own traits, so if abstaining means you want to binge, don't aim for no added sugar. Maybe keep notes on mood along with your food diary if you haven't figured it out yet1
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Um...here is the thing. I am not a big sweet/confectionery eater. But I am eating in a caloric surplus now and sugar makes up for some of my filler cals. So I have never stopped eating it, have actually increased my intake at the moment...1
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I am going through the same thing! I just started attempting to stop on Dec. 27 and it is insane how much my thoughts center around sugar! I was off work due to holiday so it was easier for the first few days because I kept it from my house. I returned to work on Jan. 2 and ended up binge eating candy. I felt awful: headache, nausea, irritability, and even some guilt. I spent the next two days avoiding all of the community bags of M&Ms, Hershey's Nuggets, etc. and started Googling "reasons why sugar is bad for me" and writing them down when I had cravings. Over 2 days, I came up with 20. I'm going to keep a running list until I can look at the candy without wanting to cave (I guess you can say it's like aversion therapy). I understand that this probably sounds extreme, but my cravings feel extreme, so I guess why it's working for me.
I am also planning to do research on sugar addiction. I am an ex-smoker, and feel very similar to how I felt when quitting smoking.4 -
I do not. I eat whatever fits in my calories for the day.3
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I went cold turkey, no added sugar whatsoever. If you can have the self control and do a 200 calorie treat in moderation, fine, but for me a few bites of a dessert left me less satisfied than none at all (and had me extra on edge next day). The first week of cold turkey was really rough, but it really does change your tastebuds. Fruit comes to taste really sweet, and processed things taste sickly sweet (no seriously, I gagged at the Starbucks drink that I've loved for a decade).
My favorite healthy dessert when I'm really wanting one is frozen banana, cashews, cocoa powder, and a splash of vanilla thrown in the food processor. It's my pudding/ice cream substitute.
This and minimal (if any) prepackaged foods from the grocery store (what the heck is sugar doing in marinara sauce anyways). And, no snacking allowed the first few weeks I eliminated added sugar. Fruit and natural sugars with their fiber and nutrients saved for deserts but only with a regular meal.
Good luck!2 -
I've done a couple Whole30's and found there is sugar added to just about EVERYTHING! It's absurd. I always read the ingredients. Just because the label says 0g of sugar doesn't mean there hasn't been some added. For me, I'm a total candy/sweet junky. I have to reduce carbs and really cut back/remove added sugars to lose weight. If I'm really in a funk, one square of high quality dark chocolate (75% or higher) does the trick. I discovered organic tisano cacao tea and that is my go to every time first. It's cacao pods that you brew like tea. I don't use any creamer/milk/sweetener and it smells/tastes like hot chocolate cake. I've purchased on Amazon and that brand was good but my favorite is from Capital Teas.5
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I went cold turkey, no added sugar whatsoever. If you can have the self control and do a 200 calorie treat in moderation, fine, but for me a few bites of a dessert left me less satisfied than none at all (and had me extra on edge next day). The first week of cold turkey was really rough, but it really does change your tastebuds. Fruit comes to taste really sweet, and processed things taste sickly sweet (no seriously, I gagged at the Starbucks drink that I've loved for a decade).
My favorite healthy dessert when I'm really wanting one is frozen banana, cashews, cocoa powder, and a splash of vanilla thrown in the food processor. It's my pudding/ice cream substitute.
This and minimal (if any) prepackaged foods from the grocery store (what the heck is sugar doing in marinara sauce anyways). And, no snacking allowed the first few weeks I eliminated added sugar. Fruit and natural sugars with their fiber and nutrients saved for deserts but only with a regular meal.
Good luck!
Most of the sugar in marinara sauce is not 'added' sugar - it comes from the tomatoes, which have 3.2 grams of sugar in a 123 gram (medium tomato) serving.
As has been said before, unless you have a medical reason to avoid sugar there is no reason to cut it out. If you find that you cannot regulate the sugary/fatty snacks, don't buy them or bring them into your house.9 -
You fell off the wagon because you ate too many calories. It has nothing to do with sugar.6
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Most of the sugar in marinara sauce is not 'added' sugar - it comes from the tomatoes, which have 3.2 grams of sugar in a 123 gram (medium tomato) serving.
As has been said before, unless you have a medical reason to avoid sugar there is no reason to cut it out. If you find that you cannot regulate the sugary/fatty snacks, don't buy them or bring them into your house.
I have to chime in here... I disagree. I've made homemade marinara sauce loads of times before, if you don't add sugar it's super acidic! I happen to like the acidic flavor, so i choose sugar-free option, but there's no freaking way store bought doesn't add significant sugar to make it taste as mild as it does! Every recipe for marinara sauce calls for sugar.6
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