Breaking the Sugar Addiction
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fitness_krista wrote: »I’m looking at real food vs junk food. If it’s not considered good for you then why eat it? And sugar is a true addiction. Sure I made it thru day one but it is hard resisting temptation.
I'm going to try to frame this in a way that doesn't get me a warning...but this is something that always irks me...and I usually try to just keep my mouth shut, but sometimes I can't. I have no issue at all with someone wanting to challenge themselves to consume less sugar, particularly in the form of what is typically defined as "junk" food...hey, have at it...I've taken on a variety of challenges over these past 7 years in my quest for health and wellness. I do however take issue with sugar being a legitimate addiction.
Keep in mind that I'm coming at this as an alcoholic in recovery, and my recovery is very much still in it's infancy having only started in July of this year. I've had more bad days than good, but the more I buy into the program and engage in the program, the more things are turning around and the more good days and weeks I have and I hope for better days ahead. Also keep in mind that I'm not what people stereo-typically think of as an alcoholic...I own a home...I have a good home life...I have a beautiful wife and two beautiful boys...I have a great job and great career...I drive a really nice car...I eat a very nutritious diet and exercise regularly...never missed work because of my drinking...but I've also been known to down close to a fifth of vodka in an evening and a 1/2 gallon over a Friday and Saturday. Before I started on my path to recovery, I couldn't tell you when my last dry day was...years ago I'm sure.
Nightly blackouts were regular occurrences and most mornings I would try to piece together the fragments of what I did remember the night before...what did we eat for dinner...what did we watch on t.v.? My wife knew I was a heavy drinker and often spoke to me about it...but even though she knew, I still hid pints of vodka in the bushes near the patio outside...in my bedside table...in my closet, etc.
As an alcoholic, I have my preferences...but in reality, in the absence of my preferences, anything will do. My wife likes a gin and tonic from time to time...I personally can't stand the stuff taste wise...but there have been numerous occasions over the years when I've been out of anything I preferred and turned to the gin...and not with tonic and lime...straight out of the shot glass. Nasty stuff, but I got my fix and my high. Similarly, I would think that if sugar is a true addiction, any form would do...a handful of grapes...or hell, a whole bag of grapes would alleviate cravings I would think.
I have known deep down for a very long time that I had a drinking problem, but I always felt it was more of just a habit or wasn't really that bad...I wasn't living under a bridge after all...I was eating well, exercising, getting to work, etc. Late July was my "awakening" if you will. We had another couple over to cookout and swim...I did a bit of pre-partying, which wasn't unusual, but it was apparently more than usual. I only have a vague recollection or our friends arriving that night and nothing else. I don't remember burning the burgers and my wife having to order pizza...I don't remember anything from that night, not even my friends leaving. The only thing I really remember from that night is not remembering anything.
Last night I left work and attended my eldest boy's archery meet...afterwards we all went home and for whatever reason I started having bad cravings for alcohol. It was rather late...around 8 PM and I talked to my wife and she wondered if it was late enough that I could just push it aside and go to bed...I told her I needed to get to a meeting ASAP and went. That is how the day to day is for an addict, at least for right now. I have a pamphlet I keep in my satchel with every meeting for everyday anywhere around the metro area.
I have no doubts about things like BED and comforting eating and things like that...and there are avenues for help for those things. I just really don't buy into sugar as a lone substance being addictive.
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maureenkhilde wrote: »Well the hole (intended) issue with the donut theory is a bit off. I am betting the majority of people who visit Dunkin Donuts or Krispy Kreme do not get just one donut. Yes I agree one is 190 calories, but many go for the chocolate covered so that shoots to 240 per donut. But I digress people say they are addicted to sugar, when what they really seem to eat lots of cookies, cake, donuts, candy bars, beverages and so on. Most of what I just listed yes have sugar, but also are loaded with fat, little protein.
If someone decides to do a challenge I say great go for it. But then what? The 30 days are up, do you go back to your old ways? Stay with new way? Or maybe learn to moderate the intake of less healthy food items, but so tasty.
Really?
I know I am only one person - but Ive never eaten more than one donut (admittedly my one is usually the custard and chocolate filled one at 300ish per donut.)
but I didnt think that was the minority way of doing it.
Not hard to fit into a moderate calorie allowance as a treat once a week or so.
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paperpudding wrote: »maureenkhilde wrote: »Well the hole (intended) issue with the donut theory is a bit off. I am betting the majority of people who visit Dunkin Donuts or Krispy Kreme do not get just one donut. Yes I agree one is 190 calories, but many go for the chocolate covered so that shoots to 240 per donut. But I digress people say they are addicted to sugar, when what they really seem to eat lots of cookies, cake, donuts, candy bars, beverages and so on. Most of what I just listed yes have sugar, but also are loaded with fat, little protein.
If someone decides to do a challenge I say great go for it. But then what? The 30 days are up, do you go back to your old ways? Stay with new way? Or maybe learn to moderate the intake of less healthy food items, but so tasty.
Really?
I know I am only one person - but Ive never eaten more than one donut (admittedly my one is usually the custard and chocolate filled one at 300ish per donut.)
but I didnt think that was the minority way of doing it.
Not hard to fit into a moderate calorie allowance as a treat once a week or so.
Boston Cream? Ya, that's what I go for on the rare occasion (maybe once per quarter) when I have a donut.1 -
fitness_krista wrote: »I saw a 30day challenge that listed a bunch of things not to eat (cookies, white bread, candy etc) and it stirred a motivation I constantly think about: Eating better! Isn’t that why we are all on My Fitness Pal? Today is my official day #1. I’m 2/3 of the way thru the day and have done great. Going to do an Orange Theory workout and pick up a salad on the way home.
How are YOU doing with your day to day eating?
I found staying within the WHO suggestion of limiting added sugar (which they call "free sugars") to under 5% to be a more reasonable challenge: https://community.myfitnesspal.com/en/discussion/10769530/30-day-logging-limiting-added-sugar-challenge/p15 -
cwolfman13 wrote: »fitness_krista wrote: »I’m looking at real food vs junk food. If it’s not considered good for you then why eat it? And sugar is a true addiction. Sure I made it thru day one but it is hard resisting temptation.
It seems the 3 things most debated topics are Religion, Politics and Diet. I’m sorry to hear of your struggles with alcohol addiction. I’m not going to argue about our opinions on what defines an addiction when clearly your’s is difficult on so many levels. Maybe I will call my sugar struggle “a disorder” so as not to offend anyone. However, on social media there is always somebody offended. Best wishes to you.0 -
Hugs wolfman6
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And I made it a whole 2 days so far without sugar. I have a headache which I believe is a sign of withdrawal since I never get headaches normally. Yesterday I avoided homemade cookies. Today I avoided chips and more cookies. That’s probably 1500 calories that I would have normally eaten of non nutritional food.5
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fitness_krista wrote: »As a challenge, would you be able to not have any bad foods? I think I would see significant changes — like all that hard work at the gym would show more. I’m doing this as a challenge even though I eat very well — minus the chips, cookies, bagels, ice cream and chocolate that I have at least one of daily.
I think the point is that there aren't individually bad foods. The point is that there are better and worse overall ways of eating.
Personally, I think nutrition is really important (beyond just the protein and calories mentioned in many posts). Specifically, I think it's important to get enough protein, enough fats (with a reasonable ratio of O-3s to O-6s, MUFAs and PUFAs, etc.), and at least 5+ (better 10+) daily servings of varied, colorful veggies and fruits for micros and fiber . . . most days.
The occasional day of mostly treats, or the daily treat that doesn't routinely torpedo nutrition/calories, is pretty irrelevant.
I'm with Rel (and others): I find it more effective to worry about what's included in my way of eating, tweaking that to balance calories, nutrition, satiation, tastiness, social connection, celebration and more. Kicking out individual items just doesn't seem that important, in that context.
YMMV. And yeah, challenges can be fun, so if that's the point, go for it.
I think some of us are reacting out of a perception that there are people around here (unlike you) who are overweight, who believe the blogosphere nonsense about "bad food" being "the problem" because it's "addictive", and those beliefs can be a distraction from pursuing reasonable calories and overall good nutrition as the most important issues for weight managment, body composition, exercise performance, and health.
Best wishes - truly!
All of this.2 -
fitness_krista wrote: »And I made it a whole 2 days so far without sugar. I have a headache which I believe is a sign of withdrawal since I never get headaches normally. Yesterday I avoided homemade cookies. Today I avoided chips and more cookies. That’s probably 1500 calories that I would have normally eaten of non nutritional food.
Did you by any chance give up caffeine-containing sugary drinks without replacing that caffeine, as part of the sugar avoidance?
If something like 1/3 of your diet has been cookies and chips and such (which I'd estimate as close to the implication of avoiding 1500 calories of them in 2 days for a 125-pound weight-stable woman, when you'd normally have eaten them), then maybe your overall way of eating does need some improving.
Soldier on.
Still wishing you positive outcomes!9 -
fitness_krista wrote: »And I made it a whole 2 days so far without sugar. I have a headache which I believe is a sign of withdrawal since I never get headaches normally. Yesterday I avoided homemade cookies. Today I avoided chips and more cookies. That’s probably 1500 calories that I would have normally eaten of non nutritional food.
IMHO there are no non nutritional foods. Even oreos have protein in them.
Not much but it's still there.
And chips, depending on the type, have a hell of a lot of potassium.4 -
@cwolfman13, respect, h.3
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fitness_krista wrote: »And I made it a whole 2 days so far without sugar. I have a headache which I believe is a sign of withdrawal since I never get headaches normally. Yesterday I avoided homemade cookies. Today I avoided chips and more cookies. That’s probably 1500 calories that I would have normally eaten of non nutritional food.
Very much doubt you actually went two days without sugar, but a private diary means only you know if you are tracking sugar and if it actually registered as zero.
Well done on tackling your overeating though.6 -
cwolfman13 wrote: »fitness_krista wrote: »I’m looking at real food vs junk food. If it’s not considered good for you then why eat it? And sugar is a true addiction. Sure I made it thru day one but it is hard resisting temptation.
I'm going to try to frame this in a way that doesn't get me a warning...but this is something that always irks me...and I usually try to just keep my mouth shut, but sometimes I can't. I have no issue at all with someone wanting to challenge themselves to consume less sugar, particularly in the form of what is typically defined as "junk" food...hey, have at it...I've taken on a variety of challenges over these past 7 years in my quest for health and wellness. I do however take issue with sugar being a legitimate addiction.
Keep in mind that I'm coming at this as an alcoholic in recovery, and my recovery is very much still in it's infancy having only started in July of this year. I've had more bad days than good, but the more I buy into the program and engage in the program, the more things are turning around and the more good days and weeks I have and I hope for better days ahead. Also keep in mind that I'm not what people stereo-typically think of as an alcoholic...I own a home...I have a good home life...I have a beautiful wife and two beautiful boys...I have a great job and great career...I drive a really nice car...I eat a very nutritious diet and exercise regularly...never missed work because of my drinking...but I've also been known to down close to a fifth of vodka in an evening and a 1/2 gallon over a Friday and Saturday. Before I started on my path to recovery, I couldn't tell you when my last dry day was...years ago I'm sure.
Nightly blackouts were regular occurrences and most mornings I would try to piece together the fragments of what I did remember the night before...what did we eat for dinner...what did we watch on t.v.? My wife knew I was a heavy drinker and often spoke to me about it...but even though she knew, I still hid pints of vodka in the bushes near the patio outside...in my bedside table...in my closet, etc.
As an alcoholic, I have my preferences...but in reality, in the absence of my preferences, anything will do. My wife likes a gin and tonic from time to time...I personally can't stand the stuff taste wise...but there have been numerous occasions over the years when I've been out of anything I preferred and turned to the gin...and not with tonic and lime...straight out of the shot glass. Nasty stuff, but I got my fix and my high. Similarly, I would think that if sugar is a true addiction, any form would do...a handful of grapes...or hell, a whole bag of grapes would alleviate cravings I would think.
I have known deep down for a very long time that I had a drinking problem, but I always felt it was more of just a habit or wasn't really that bad...I wasn't living under a bridge after all...I was eating well, exercising, getting to work, etc. Late July was my "awakening" if you will. We had another couple over to cookout and swim...I did a bit of pre-partying, which wasn't unusual, but it was apparently more than usual. I only have a vague recollection or our friends arriving that night and nothing else. I don't remember burning the burgers and my wife having to order pizza...I don't remember anything from that night, not even my friends leaving. The only thing I really remember from that night is not remembering anything.
Last night I left work and attended my eldest boy's archery meet...afterwards we all went home and for whatever reason I started having bad cravings for alcohol. It was rather late...around 8 PM and I talked to my wife and she wondered if it was late enough that I could just push it aside and go to bed...I told her I needed to get to a meeting ASAP and went. That is how the day to day is for an addict, at least for right now. I have a pamphlet I keep in my satchel with every meeting for everyday anywhere around the metro area.
I have no doubts about things like BED and comforting eating and things like that...and there are avenues for help for those things. I just really don't buy into sugar as a lone substance being addictive.
This was such an eye-opener. Thanks for sharing what must be very painful to help others. People use the word "addiction" where it doesn't apply. I wish you success and tranquillity, and the strength to keep going. Very best.14 -
kshama2001 wrote: »paperpudding wrote: »maureenkhilde wrote: »Well the hole (intended) issue with the donut theory is a bit off. I am betting the majority of people who visit Dunkin Donuts or Krispy Kreme do not get just one donut. Yes I agree one is 190 calories, but many go for the chocolate covered so that shoots to 240 per donut. But I digress people say they are addicted to sugar, when what they really seem to eat lots of cookies, cake, donuts, candy bars, beverages and so on. Most of what I just listed yes have sugar, but also are loaded with fat, little protein.
If someone decides to do a challenge I say great go for it. But then what? The 30 days are up, do you go back to your old ways? Stay with new way? Or maybe learn to moderate the intake of less healthy food items, but so tasty.
Really?
I know I am only one person - but Ive never eaten more than one donut (admittedly my one is usually the custard and chocolate filled one at 300ish per donut.)
but I didnt think that was the minority way of doing it.
Not hard to fit into a moderate calorie allowance as a treat once a week or so.
Boston Cream? Ya, that's what I go for on the rare occasion (maybe once per quarter) when I have a donut.
They are just called Choc Iced Custard here (Australia) - could be same thing re-badged for a different country.
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Self control. Most of us use it every day. If you can avoid certain foods for the rest of your life, that’s great. But, practicing self control, and moderation of all foods, can go a long way towards achieving, and maintaining our goals.4
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fitness_krista wrote: »And I made it a whole 2 days so far without sugar. I have a headache which I believe is a sign of withdrawal since I never get headaches normally. Yesterday I avoided homemade cookies. Today I avoided chips and more cookies. That’s probably 1500 calories that I would have normally eaten of non nutritional food.
If you are eating intrinsic sugar (in fruits and veg and dairy, among other foods) and starches (in whole grains, potatoes, as well as other such foods), your body is getting sugar. Withdrawal wouldn't be the right term anyway, as your body runs on sugar (sometimes people who go very low carb get symptoms related to adjusting to that, but it's not withdrawal), but in the presence of sugar it's not withdrawal and cutting added sugar in the context of a normal healthy diet does not remove sugar.
The headache is likely unrelated or a psychological thing.
If you cut 1500 cals, how many cals did you have left -- are you eating too little? That could cause a headache. So could many, many things, including lack of sleep, weather, cutting caffeine, as Ann mentioned, and many unidentified things.13 -
fitness_krista wrote: »And I made it a whole 2 days so far without sugar. I have a headache which I believe is a sign of withdrawal since I never get headaches normally. Yesterday I avoided homemade cookies. Today I avoided chips and more cookies. That’s probably 1500 calories that I would have normally eaten of non nutritional food.
If you are eating intrinsic sugar (in fruits and veg and dairy, among other foods) and starches (in whole grains, potatoes, as well as other such foods), your body is getting sugar. Withdrawal wouldn't be the right term anyway, as your body runs on sugar (sometimes people who go very low carb get symptoms related to adjusting to that, but it's not withdrawal), but in the presence of sugar it's not withdrawal and cutting added sugar in the context of a normal healthy diet does not remove sugar.
The headache is likely unrelated or a psychological thing.
If you cut 1500 cals, how many cals did you have left -- are you eating too little? That could cause a headache. So could many, many things, including lack of sleep, weather, cutting caffeine, as Ann mentioned, and many unidentified things.
Adding to this, it's possible OP is now eating low enough carb to be needing some extra sodium. Some chicken broth or something else salty should help, If that's the case.
I would try 3 things with the headache: salty broth of some sort, cup of tea/coffee, and an extra glass of water.3 -
It seems the 3 things most debated topics are Religion, Politics and Diet. I’m sorry to hear of your struggles with alcohol addiction. I’m not going to argue about our opinions on what defines an addiction when clearly your’s is difficult on so many levels. Maybe I will call my sugar struggle “a disorder” so as not to offend anyone. However, on social media there is always somebody offended. Best wishes to you.
Not offended...I just think "addiction" is thrown around pretty willy nilly a lot of the time. I believe compulsive over-eating is an addiction...and there is over-eaters anonymous to provide support for that as there are usually underlying issues that need to be dealt with similar to alcoholism. But sugar in and of itself is not an addictive substance.
Best of luck at any rate.16 -
cwolfman13 wrote: »It seems the 3 things most debated topics are Religion, Politics and Diet. I’m sorry to hear of your struggles with alcohol addiction. I’m not going to argue about our opinions on what defines an addiction when clearly your’s is difficult on so many levels. Maybe I will call my sugar struggle “a disorder” so as not to offend anyone. However, on social media there is always somebody offended. Best wishes to you.
Not offended...I just think "addiction" is thrown around pretty willy nilly a lot of the time. I believe compulsive over-eating is an addiction...and there is over-eaters anonymous to provide support for that as there are usually underlying issues that need to be dealt with similar to alcoholism. But sugar in and of itself is not an addictive substance.
Best of luck at any rate.
Agreed, there's a specific biological response with physical addiction. Sugar doesn't really apply because we are required to consume calories, and sugar falls under the "calories" umbrella. Physical addiction in simple terms is when the "drug" (caffeine, opiates, etc.) cause the body to stop producing a chemical it produced on its own prior. Withdrawal occurs because the brain has to relearn how to make the chemical, which is why sudden detox can be deadly if the chemical is not restored to appropriate levels in time.
In my opinion, sugar addiction is a behavioral addiction, a compulsive behavior more akin to gambling or video game addiction. The addiction isn't the sugar itself, but the ACT OF EATING the sugar and the experience of the sugary taste. The "high" comes from the eating of it, not what it does to the body. Nobody likes how they feel AFTER they eat, in fact, many will feel ill, but the eating part is what keeps people coming back.8 -
cwolfman13 wrote: »It seems the 3 things most debated topics are Religion, Politics and Diet. I’m sorry to hear of your struggles with alcohol addiction. I’m not going to argue about our opinions on what defines an addiction when clearly your’s is difficult on so many levels. Maybe I will call my sugar struggle “a disorder” so as not to offend anyone. However, on social media there is always somebody offended. Best wishes to you.
Not offended...I just think "addiction" is thrown around pretty willy nilly a lot of the time. I believe compulsive over-eating is an addiction...and there is over-eaters anonymous to provide support for that as there are usually underlying issues that need to be dealt with similar to alcoholism. But sugar in and of itself is not an addictive substance.
Best of luck at any rate.
Respect bro...🤙2
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