Need to crack this sugar addiction.....if I could just do that I know I would succeed !
Replies
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I look at sugars as fast sources of energy. Sometimes my body craves it. But if I plan ahead of time, and eat a good meal full of proteins, fats and carbs (less the refined sugars), my body is much more satisfied because of the slow release of energy from the macro molecules. One step at a time, you can do it.10
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deimosphoebos wrote: »I look at sugars as fast sources of energy. Sometimes my body craves it. But if I plan ahead of time, and eat a good meal full of proteins, fats and carbs (less the refined sugars), my body is much more satisfied because of the slow release of energy from the macro molecules. One step at a time, you can do it.
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GrammiJano wrote: »So I need to crack my sugar addiction. I just end up craving it on a night. I kid myself I buy "Healthy" cereal bars.,but I eat one and the taste of sugar just spiralls me into eating more sugary stuff. I chucked my whole cereal bar stash in the bin today. They liken sugar addiction to stopping smoking and I have seen how hard that can be for ppl. I am gonna try and go cold turkey with it and drink more water. I know if I can break my sugar addiction I will succeed in my weight loss journey.
Good idea to manage your sugar intake, but weight loss is more about calorie counting than sugar counting. What does your MFP Diary look like at the end of each day? Which numbers are in the red? Which are in green?8 -
GrammiJano wrote: »Thank u it's just that when I eat say a small sweet or a cereal bar it just seems to make me crave more it's like I have no self control at all. Wish it was different.
For many people, yes, it seems that way. Log and count your calories. Don't cut your calories too low. If you're hungry sooner or later you may binge big time. If your calorie goal is doable, and you weigh and measure everything with a digitale food scale, you'll find that it isn't so hard. Sweets usually take care of themselves over time, because you can see while logging that they push your calories up. If you stay within your goal, you'll have to cut down. Don't worry, you can do this. Good luck. Remember, we want a success story in the future.4 -
Erythritol was a game changer for me. It's a sugar alcohol that doesn't spike your blood sugar like other artificial sweeteners, no calories, no bad side effects (aside from a laxative effect
). You just use it to cook and bake desserts with, or you can find desserts that are already sweetened with it. When mine came (ordered off Amazon), I literally thought I was ripped off because it tasted so much like sugar I thought it was just sugar. Never in my life have I thought I'd find a healthy sweetener that wasn't bitter, but this is amazing. Definitely agree with NessaR that just cutting out sweet foods will help you stop craving them-- you kind of just stop seeing certain foods as food when you stop eating them. But if you can't manage that (it's tough!), erythritol is a good way to go. Whatever you do though, don't turn to other artificial sweeteners besides stevia and sugar alcohols. Some spike your blood sugar worse than sugar, making you hungrier later than if you just ate sugar. I blame Splenda for a 10 lb weight gain a few years back... Oh and if you're cutting out sugar, you also kind of have to cut out white bread, pasta, rice etc. as well. They literally turn into sugar in your mouth so it's like eating sugar-- you'll still get the cravings. 28 -
squatsnotsquat wrote: »Erythritol was a game changer for me. It's a sugar alcohol that doesn't spike your blood sugar like other artificial sweeteners, no calories, no bad side effects (aside from a laxative effect). You just use it to cook and bake desserts with, or you can find desserts that are already sweetened with it. When mine came (ordered off Amazon), I literally thought I was ripped off because it tasted so much like sugar I thought it was just sugar. Never in my life have I thought I'd find a healthy sweetener that wasn't bitter, but this is amazing. Definitely agree with NessaR that just cutting out sweet foods will help you stop craving them-- you kind of just stop seeing certain foods as food when you stop eating them. But if you can't manage that (it's tough!), erythritol is a good way to go. Whatever you do though, don't turn to other artificial sweeteners besides stevia and sugar alcohols. Some spike your blood sugar worse than sugar, making you hungrier later than if you just ate sugar. I blame Splenda for a 10 lb weight gain a few years back...
No artificial sweeteners spike your blood sugar. That's kindof the point of them.23 -
stevencloser wrote: »squatsnotsquat wrote: »Erythritol was a game changer for me. It's a sugar alcohol that doesn't spike your blood sugar like other artificial sweeteners, no calories, no bad side effects (aside from a laxative effect). You just use it to cook and bake desserts with, or you can find desserts that are already sweetened with it. When mine came (ordered off Amazon), I literally thought I was ripped off because it tasted so much like sugar I thought it was just sugar. Never in my life have I thought I'd find a healthy sweetener that wasn't bitter, but this is amazing. Definitely agree with NessaR that just cutting out sweet foods will help you stop craving them-- you kind of just stop seeing certain foods as food when you stop eating them. But if you can't manage that (it's tough!), erythritol is a good way to go. Whatever you do though, don't turn to other artificial sweeteners besides stevia and sugar alcohols. Some spike your blood sugar worse than sugar, making you hungrier later than if you just ate sugar. I blame Splenda for a 10 lb weight gain a few years back...
No artificial sweeteners spike your blood sugar. That's kindof the point of them.
I should be more specific. The sweetener itself doesn't usually spike insulin or at least not very much, but the maltodexrin mixed in as a filler spikes blood sugar nearly twice as much as sugar. Splenda contains maltodexrin and dextrose which both lead to weight gain.28 -
squatsnotsquat wrote: »stevencloser wrote: »squatsnotsquat wrote: »Erythritol was a game changer for me. It's a sugar alcohol that doesn't spike your blood sugar like other artificial sweeteners, no calories, no bad side effects (aside from a laxative effect). You just use it to cook and bake desserts with, or you can find desserts that are already sweetened with it. When mine came (ordered off Amazon), I literally thought I was ripped off because it tasted so much like sugar I thought it was just sugar. Never in my life have I thought I'd find a healthy sweetener that wasn't bitter, but this is amazing. Definitely agree with NessaR that just cutting out sweet foods will help you stop craving them-- you kind of just stop seeing certain foods as food when you stop eating them. But if you can't manage that (it's tough!), erythritol is a good way to go. Whatever you do though, don't turn to other artificial sweeteners besides stevia and sugar alcohols. Some spike your blood sugar worse than sugar, making you hungrier later than if you just ate sugar. I blame Splenda for a 10 lb weight gain a few years back...
No artificial sweeteners spike your blood sugar. That's kindof the point of them.
I should be more specific. The sweetener itself doesn't usually spike insulin or at least not very much, but the maltodexrin mixed in as a filler spikes blood sugar nearly twice as much as sugar. Splenda contains maltodexrin and dextrose which both lead to weight gain.
Too many calories lead to weight gain, period. Individual ingredients, individual foods, groups of foods like “sweets” do not cause weight gain.14 -
no such thing as a "healthy cereal bar" be prepared with a real food snack if that is why you are eating one,
'might as well eat a Milky WAy26 -
OP as a couple of others have said - sugar isn’t physically addictive, and biochemically the refined sugar in your cereal bars or donuts is handled by your body the same as the sugar in foods like honey, agave, and even fruits and vegetables. For many people, understanding that it isn’t an addiction, that the substance doesn’t hold power over them the way that truly addictive substances do, is empowering.
Once you accept that, then you can move on to the “why” you tend to overeat certain foods and work to address those habits to achieve your long term goals. Some people find that they eat those foods when they are in certain emotional states - boredom, stress, sadness, anxiety, etc. they then work to find alternatives to cope with those emotions. Other people find that it’s truly just a habit, no specific triggers, and starting to build different habits - like logging accurately to know how the food impacts your total day, or going for a walk when a craving strikes - help them build overall strategies around how to deal with the foods they struggle with. Some people find that they need to stay away from their trigger foods completely, some find that they just need to remove them from home but can indulge in them in other situations, some buy only single servings of the foods - it’s not a one size fits all and you can try different strategies to see what works for you.
There’s a lot of misinformation out there about health, nutrition and weight loss - you tube and blogs are not good sources of information. People who want to sell you something often try to convince others that certain foods are inherently bad and that they must be cut out in order to be successful. In actuality, if weight loss is your goal - that comes down to a calorie deficit and you can achieve that eating a lot of different foods. What I found is that if I build a generally healthy diet around lean protein, whole grains, fruits, vegetables and healthy fats - and log everything accurately - I know exactly how much wiggle room I have for things like a couple of Girl Scout cookies after dinner, or pizza on the weekends with my family.
Good luck.31 -
no such thing as a "healthy cereal bar" be prepared with a real food snack if that is why you are eating one,
'might as well eat a Milky WAy
Well, it depends. Calorie-wise they are similar, but some bars have more fiber or nuts, that are at least most filling than candy bars.
OP, as someone who loves sugar, it's not an addiction. It's about having the willpower and wanting to lose weight more than eating the food, that's all.
Lots of people use the 'sugar addiction' thing because they just don't want it enough. I'm not saying that it's easy, but it's really all there is to it.
For some people it's easier to just say 'no more sugar' but you need a long term solution... What I asked myself really is - can I imagine never having chocolate or cookies again? I love them, why would I do that to myself? I just only eat the GOOD stuff and ONLY when I really crave it (like, I'm craving a Kit Kat, not 'I just want sugar'). No wasting calories on non satisfying generic cookies etc. Not having dessert just for the heck of it unless it's something I've been specifically craving for a while (or it's a REALLY good place that I only go to once or twice a year). And try to savor every bite and limit myself to one or two instead of eating the whole box.
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Good luck with that
But if you crack the concept of "sugar addiction", then you'll have a real chance of success. Telling ourselves how bad, fattening, addictive, something that we also associate with pleasure, fun, comfort, family, celebration, and is cheap, readily available everywhere, all the time, and both heavily marketed and used as gifts and social glue, is not going to not make us not want it. It makes us crave it, and compulsively overeat when we can't take the pressure anymore, and that makes us feel guilty, weak and hopeless. Feelings of guilt, weakness and hopelessness is easy to take away for a short while, by eating something that's tasty, easy to eat, cheap, associated with pleasure, fun, comfort, family and celebration. 19 -
You don't have an addiction to sugar, you just lack the willpower to say no to too much of it would be my guess. Most of us have been there or can relate.
Aim to moderate your high sugar snacks. To lose weight all that is required is eating at calorie deficit, no particular food group needs to be avoided.
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GrammiJano wrote: »Thank u it's just that when I eat say a small sweet or a cereal bar it just seems to make me crave more it's like I have no self control at all. Wish it was different.
Just because you crave it doesn't mean you have to have it. It's a habit.
You have to want to stay on plan more than you want to put something in your mouth. That's the plain and simple truth.
So which is more important to you? Overeating? Or losing the weight? Which do you care about most? That's the Habit you're going to feed.13 -
Additionally, I find that if I work on meeting my macros with every meal, my cravings for sweets lessen.
I am committed to doing my very best in meeting my protein fat and fiber goals every day while staying within my calorie limits. That means every meal has at least 20 or more grams of protein. I make sure that I have fat and fiber.
Those three things are very satisfying and I find that I am less hungry when I focus on meeting my minimum protein fat and fiber goals every day.
Last night I was at the end of my day with quite a few hundred calories left over because I went to the gym and worked out. So I had a cup of Halo top ice cream... Absolutely delicious... And it was just enough. Because my body was already satisfied. My dinner was rich in protein, fat,and fiber.
I had the ice cream because I had met my macros, I was well within my calorie goals, and it was pleasant... Not binging or giving into a craving.
I do think a lot of times we give into Cravings because we are not nourishing our body properly at meal times. When I did Weight Watchers the first time way back when... I was focusing on all low calorie foods... They were not rich in protein, they were not rich in fat. They may have been rich in fiber but they left me feeling fatigued and wanting all the time. All I was eating it seemed where veggies veggies veggies and fruits.
It was not until I started at MyFitnessPal and learned about making sure I get adequate protein and fat in addition to fiber that the light came on so to speak. I do not feel deprived at all. And I have sweets at some point almost every day whether it's a handful of candy, ice cream, or... My favorite Vice a glass of wine... Lol not that that's a sweet.5 -
I fix it at the store. I don't buy anything with sugar, fructose, etc. No fruits. I do not buy cereal bars. I have switched away from cow's milk. I am a CHOCOHOLIC. Every day, for a snack or small meal I have 1 scoop of chocolate protein powder (cheap store brand) in unsweetened almond milk. About 210 calories - 60 for the milk, 150 for the scoop. Late at night when the chocolate calls, I will sometimes have another. It can be very filling. And that is less calories than other choices I have made.
I also have begun purchasing flavored, sparkling water. The fizz and the flavor will sometimes help me get over the craving.
I hate celery. I hate celery. Someone suggested celery with peanut butter, almond butter, whatever butter. This tends to be a snack that cures my need for sugar and chocolate. This is about 200 calories. I do this almost daily. Did I mention that I hate celery? But I find it useful. No wonder celery is so cheap in the store.
Someone suggested the 85% chocolate. It is an intense chocolate fix. Four squares is about 230 calories. BREAK OFF THE FOUR SQUARES IN THE KITCHEN. DO NOT BRING THE BAR WITH YOU.
These are all tricks that have helped me. You must find your own.
I also love sauces and have many low cal fixes. But that is for a different discussion.20 -
I will not force myself to eat things I hate. That just sounds sad18
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Cutting sugars and sweets was the most difficult part of starting my lifestyle change as well. Spent the first 10 days being a grouch and not being very nice. It gets easier, but it takes willpower, love and support. You can beat this just like any other challenge you have faced in life before. Always remember that food is not the enemy, but more a servant in the kingdom of your body. It works for you, keeps you healthy and happy and should never take control. Good luck on your journey, please keep us all updated with your progress.6
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kommodevaran wrote: »Good luck with that But if you crack the concept of "sugar addiction", then you'll have a real chance of success. Telling ourselves how bad, fattening, addictive, something that we also associate with pleasure, fun, comfort, family, celebration, and is cheap, readily available everywhere, all the time, and both heavily marketed and used as gifts and social glue, is not going to not make us not want it. It makes us crave it, and compulsively overeat when we can't take the pressure anymore, and that makes us feel guilty, weak and hopeless. Feelings of guilt, weakness and hopelessness is easy to take away for a short while, by eating something that's tasty, easy to eat, cheap, associated with pleasure, fun, comfort, family and celebration.
^this - I was stuck in the cycle for probably 15 years that I was aware of.it's not an addiction. It's about having the willpower and wanting to lose weight more than eating the food, that's all.
and until ^this switch clicked in my brain with regards to any and all food I love, I was unable to change things.
MFP has taught me so much about what foods I can eat anytime, what foods I need to eat less of and what foods spark a binge. At the start I would cut out the latter, but quickly realised that would make me want to binge more. I actually eat chocolate more regularly now that I ever have. But it is a square a day rather than 5 bars in an evening followed by 4 days of guilt. You can change habits, it takes time.
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I fix it at the store. I don't buy anything with sugar, fructose, etc. No fruits. I do not buy cereal bars. I have switched away from cow's milk. I am a CHOCOHOLIC. Every day, for a snack or small meal I have 1 scoop of chocolate protein powder (cheap store brand) in unsweetened almond milk. About 210 calories - 60 for the milk, 150 for the scoop. Late at night when the chocolate calls, I will sometimes have another. It can be very filling. And that is less calories than other choices I have made.
I also have begun purchasing flavored, sparkling water. The fizz and the flavor will sometimes help me get over the craving.
I hate celery. I hate celery. Someone suggested celery with peanut butter, almond butter, whatever butter. This tends to be a snack that cures my need for sugar and chocolate. This is about 200 calories. I do this almost daily. Did I mention that I hate celery? But I find it useful. No wonder celery is so cheap in the store.
Someone suggested the 85% chocolate. It is an intense chocolate fix. Four squares is about 230 calories. BREAK OFF THE FOUR SQUARES IN THE KITCHEN. DO NOT BRING THE BAR WITH YOU.
These are all tricks that have helped me. You must find your own.
I also love sauces and have many low cal fixes. But that is for a different discussion.
4 squares is too much even for me when it comes to dark chocolate actually. I usually get 2, but it kills the craving.0
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