Sugar Addictition
vargasmicaela68
Posts: 2 Member
Hello, I have tried this app multiple times but never follow through with it. I cannot stop eating chocolate and it is a serious issue. How can I find ways to eat chocolate in a healthier way or find healthier chocolate options?
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Replies
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I found that I can devour a whole block of milk chocolate, but will savour and be satisfied with only a 20g serve of really dark chocolate, so that's what I do. 20g of 70% cocoa chocolate with my tea of an evening.
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FWIW, most milk chocolate has more calories from fat than sugar, if we're talking just chocolate (as opposed to candy bars with a lot of other stuff in them like nuts and nougat and caramel). Hershey's milk chocolate snack size (2 pieces) has 72 calories from fats, 60 from sugars, for example. But that's a quibble.
I like my chocolate, though I wouldn't call myself addicted to chocolate or sugar. It's quirky, but if I break out a whole bar or bag, I'll keep eating. But if I choose individually wrapped single-serving small but really good quality chocolate, I can savor just one or two - whatever fits in my calories while still getting adequate nutrition otherwise - and be satisfied. That may not apply for you, dunno.
If it really were a sugar issue, one thing that helped me reduce cravings for calorie dense sweets like baked goods and candy was making it a point to eat at least 3 servings of fruit daily. It took some willpower at first to eat that and skip the more sugary things, but in a small number of weeks, the effect kicked in. That doesn't work for everyone, but I'm not the only one here who's reported that experience, so it might be worth a try.
This next may sound mean, but I swear I don't intend it that way. As background, I'm pretty much of a hedonist. I ate too much food, including treat foods, because food is pleasurable, and I like pleasure.
For myself, I needed to viscerally accept that I pretty much have 100% control over what I put in my mouth, chew, and swallow. If I eat too many calories, that is a choice on my part, and I need to own the consequences of that decision. If I want to be at a healthy weight - which I have been for 8+ years now, after about 30 years of overweight/obesity pre-loss - I need to eat the right number of calories, and balance in some treat foods for enjoyment and sustainability . . . also a decision.
After reaching a healthy weight, it got easier, because there were so many quality of life benefits from being at a healthy weight, more than I would've guessed up front. YMMV.
Best wishes for success!
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When asked the secret of her longevity, Beatrice Wood would simply say “art books, chocolates and young men” & Jeanne Louise Calment who lived to be 122 years old — ate chocolate and drank wine every day!2
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Two suggestions.
Tootsie roll midgees. The tiny ones. Let it melt in your mouth. Don't chew. Lasts about 30 minutes. About 10 calories. 5 hours of chocolate for 100 calories.
Dark chocolate. As dark as you can. A little darker next week. Still chocolate, but it seems the sugar and butter is the addicting part, not the chocolate.1 -
I was eating upwards of two or more pounds of chocolate a day. I always had chocolate within easy reach. I was stopping at the grocery store on the way to and from work to restock. And also to hide the size of the problem from my husband and kids.
Hi! I’m Spring and I have a problem with chocolate.
When my brain snapped and I decided I had to do something, I gave it all away.
For me, not having it in the house at all was the only thing that worked for me. I couldn’t even have a bag of chocolate chips in the pantry.
As I gradually lost the taste for as much chocolate (you’ll never lose the love for it) I was able to carefully bring in a little bit. Small wrapped peices that I could control.
Storing it in the freezer helped. Frozen chocolate is tasteless and unappealing. I’m usually ready for it right then, and don’t have the patience to wait for it to thaw. Blowing calories on tasteless frozen chocolate versus waiting, well, it was just easier to move on to something else.
When I first started, I created a recipe for a smoothie that tasted just like a Wendy’s Frosty. I can’t even remember what was in it now. I remember almond milk, almond butter, cacao powder, uncooked instant oatmeal, and some molasses. I loved that thing and sprang out of bed every morning to have my chocolate “frosty” breakfast smoothie. I didn’t need chocolate for the rest of the day.
Two things help me now.
I adore Nugo protein bars. The chocolate coconut tastes just like a mounds bar, is 200 calories, and actually has a bit of nutritional value. It’s also- and this is my whackadoodle head- made of crispies, so I can nibble at the crispies in teensy bites, which makes it last longer. I enjoy one every day after lunch. If you sign up for texts or emails, they regularly send generous discount codes and free shipping.
The other thing that’s been a godsend is a Dutch “condiment” called hagel slag or just hagel, which is now available here on Amazon. It’s like American baking sprinkles but is genuine (and decent quality) chocolate. The Dutch custom is to sprinkle it thickly on buttered bread for breakfast.
I can sprinkle a wee 4 grams on (homemade low cal) ice cream or pancakes or whatever for 17 calories, and believe it or not, those few grams of scattered sprinkles can satisfy a chocolate craving.
A box will easily last me six months.
Also, check out Core Power chocolate protein drinks. I use a bottle of Corepower, a serving of cottage cheese, and ice, and blitz til the consistency of a milkshake. A few drops of malt, coconut or mint extract elevates it. 270 calories, 40 gr protein and very chocolatey.
You’re going to have to take the reins and show that chocolate craving who’s boss. It’s not easy, but if I can do it - and I guarantee you Hershey’s stock dropped like a rock when I did- anyone can do it.
You’ve just got to be creative and work around and within the problem.
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Nugo coconut chocolate bars don't work for me. They are made with cane sugar and in my mind are glorified candy bars, despite the protein. They send me into a sugar feeding frenzy. I prefer RX bars. Their sweetness comes from dates so not much "rush". My favorite is the chocolate peanut butter but the chocolate sea salt is good too.1
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Only buy really expensive artisan chocolate. Either you go broke or you learn to enjoy small pieces.10
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1. if you go on a keto diet, you can break the sugar addition habit. Once you are off sugar, those compulsive cravings will go away. Bad news is, at least for me and others, going back on even a little sugar may mean you have to deal with cravings again , so you have to break the habit again.
2. If you have to have chocolate, DARK is best.
3. One solution is the Russell Stover sugar free chocolate (or any sugar free, I guess, but Russell Stover is good and inexpensive, and readily found). They are Not calorie free. 2 caramels are 100 calories. But they are sugar free. The sweetness comes from some sugar alcohols that some people are sensitive to. The limit seems to be 2 candies before some people experience sensitivity. OTOh, that can be a useful limited to make you stop at 2. It's not hard to fit 100 calories into even a 1200 calorie a day diet.3 -
patriciafoley1 wrote: »1. if you go on a keto diet, you can break the sugar addition habit. Once you are off sugar, those compulsive cravings will go away.
I find that when I swear off sugar, the cravings never go away, and I end up binging at some point. I wish I had a dollar for every time I told myself that I'd never eat chocolate (or any carb/sweet combination) again. Maybe the keto strategy will work for some people, but not everyone.
I don't understand your sugar free chocolate strategy. As you mentioned, the calories are still there, plus there is the risk of G.I. upset for sensitive individuals. And they don't taste nearly as good as the sugary stuff!
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patriciafoley1 wrote: »1. if you go on a keto diet, you can break the sugar addition habit. Once you are off sugar, those compulsive cravings will go away.
I find that when I swear off sugar, the cravings never go away, and I end up binging at some point. I wish I had a dollar for every time I told myself that I'd never eat chocolate (or any carb/sweet combination) again. Maybe the keto strategy will work for some people, but not everyone.
I don't understand your sugar free chocolate strategy. As you mentioned, the calories are still there, plus there is the risk of G.I. upset for sensitive individuals. And they don't taste nearly as good as the sugary stuff!
Same for me, overly restricting (and keto is hugely restrictive) is not sustainable for me and my lifestyle.
The sugar free strategy seems to me like training through punishment haha. Eat the less tasty version, and if you eat too much, you will be punished with gastric distress!1 -
Generally speaking for the people that have craving like this it's not necessarily the sugar, although for some, me included, sugar or sugary foods are especially suspect. It's the spiking in blood sugar that creates a big drop in blood sugar from the release of insulin making people hungry and creates a cycle where your body continuously craves quick sources of energy, leading to more spikes and crashes. For these people it's pretty much a hormonal imbalance and hopefully people begin to realize this and not beat themselves up blaming themselves too much.
With keto, blood sugar spikes are pretty much non existent so those food cravings diminish and over time resting or base line blood sugar is also lowered for the vast majority of people. Back in the day my resting blood sugar was around 106, it's now in the low 80's and rarely does it go above 100 for any meal. When I wore a CGM it was fascinating to see how much of an increase in blood sugar from different carb sources would happen. When I ate a donut or 2 first thing in the morning with a coffee my blood sugar would end up over 220 and it took hours to come back to my based line of 106 and would hover around 130-140 for a few hours first. Yeah, sugar for me was a no no, one taste and I was off to the races for the day. I will also say, committing to keto is elusive and very difficult, and when people think they're conforming properly they're not even close and then say it doesn't work, it's a common theme.
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the sugar free chocolate supposedly doesn't trigger sugar highs and lows, which cause cravings. so that's the reason. Some individuals are sensitive, but others aren't. If someone has a chocolate addiction, it's a way to get some chocolate without the additional sugar rush and crash. I don't agree that they don't taste good. I am surprised at how good the russell stover's sugar free chocolates are. They seem quite as good as the sugar ones.patriciafoley1 wrote: »1. if you go on a keto diet, you can break the sugar addition habit. Once you are off sugar, those compulsive cravings will go away.
I find that when I swear off sugar, the cravings never go away, and I end up binging at some point. I wish I had a dollar for every time I told myself that I'd never eat chocolate (or any carb/sweet combination) again. Maybe the keto strategy will work for some people, but not everyone.
I don't understand your sugar free chocolate strategy. As you mentioned, the calories are still there, plus there is the risk of G.I. upset for sensitive individuals. And they don't taste nearly as good as the sugary stuff!
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Re keto, most days I stay under 50, but there are days when I hover around 100. I get most of my carbs from carrots, sometimes a little potato with dinner. I try to stay away from carbs that quickly spike blood sugar. So keto doesn't have to be absolute deprivation. It's also true that when you are off sugar, a little is enough.
It's true everyone is different. Some are very triggered by sugar, and its best to wean oneself off it, otherwise you are continually subject to cravings as your blood sugar rises and crashes. For those that are plagued by constant cravings, if a low carb diet frees you from that, it may be worth the trade. only by trying it can you find out. For me, eating protein leaves me much more satisfied than eating carbs, which only make me want to eat more carbs.0 -
Alatariel75 wrote: »patriciafoley1 wrote: »1. if you go on a keto diet, you can break the sugar addition habit. Once you are off sugar, those compulsive cravings will go away.
I find that when I swear off sugar, the cravings never go away, and I end up binging at some point. I wish I had a dollar for every time I told myself that I'd never eat chocolate (or any carb/sweet combination) again. Maybe the keto strategy will work for some people, but not everyone.
I don't understand your sugar free chocolate strategy. As you mentioned, the calories are still there, plus there is the risk of G.I. upset for sensitive individuals. And they don't taste nearly as good as the sugary stuff!
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Same for me, overly restricting (and keto is hugely restrictive) is not sustainable for me and my lifestyle.
The sugar free strategy seems to me like training through punishment haha. Eat the less tasty version, and if you eat too much, you will be punished with gastric distress!
The OP asked for a way to eat chocolate without suffering cravings. Most cravings are for carbs, as a result of the sugar rush and crash. So in suggesting sugar free chocolate, I was trying to be helpful. Many have found a low carb diet to be helpful in reducing cravings.
If someone is binging on sugar repeatedly, they are risking becoming insulin resistant, which has serious consequences.
It's useful to tell the OP that a keto or low carb diet may not help everyone, but it has certainly helped many and it is worth mentioning to the OP and may be worth a trial for them. And it doesn't mean (for many) never eating carbs again, that is non sustainable, and I think misleading for most on a keto diet. i can fit a few carbs in a low carb diet. And I do from time to time. No need to scare people off with absolutes.1 -
Eating sugar/refined carbs is not always the source of cravings. Sometimes just being around said food is enough. Today was a case in point for me. The day before Xmas, and my workplace was full of different kinds of fine chocolates and cookies (some chocolate dipped!). I ate my usual high protein, moderate fat and carb foods but remained hungry the entire day. I couldn't wait to get home!
Emotions/stress can also trigger cravings.4 -
patriciafoley1 wrote: »1. if you go on a keto diet, you can break the sugar addition habit. Once you are off sugar, those compulsive cravings will go away.
I find that when I swear off sugar, the cravings never go away, and I end up binging at some point. I wish I had a dollar for every time I told myself that I'd never eat chocolate (or any carb/sweet combination) again. Maybe the keto strategy will work for some people, but not everyone.
I don't understand your sugar free chocolate strategy. As you mentioned, the calories are still there, plus there is the risk of G.I. upset for sensitive individuals. And they don't taste nearly as good as the sugary stuff!
It’s not about swearing off chocolate or sugar candy and desserts for a while, then returning in moderation. Of course the cravings will return and you will fail again. You also don’t need to go the extreme of keto because it’s not carbs that are causing your cravings. It’s refined carbs and sugars, notably added sugars which are more than HFCS or “sugar”. It includes all ingredients ending in -ose or with the word malt or many other variations of added sugars in processed foods. These chemicals use similar neural pathways in your brain to methamphetamines and opiates. Sugar is an addictive substance and just like in recovery for those other addictive substances you have to cut it out and not return. It has to be a lifestyle change, not a diet. You will not succeed on a path of moderation. Don’t get me wrong, I’m not talking about naturally occurring sugars in fruits and vegetables, and other whole foods, I’m talking about the added sugars that are entirely unnecessary. I switched to a whole food diet eight months ago, and my cravings have disappeared. I’ve even been to six holiday parties this week alone and not touched one dessert item. This is coming from someone who ate two packages of sour straws a day, half a liter of pop, sugary cereals, and would buy 6lbs of orange slices in the candy bulk section and finish it off in a week. My cravings were so bad I would get up from my desk chair at work and drive to the nearest grocery store to get candy in the middle of the day because I could not concentrate on anything else. I gained 115 lbs in 8 years eating this way everyday. My realization began when a coworker lent me their copy of a book called Bright Line Eating by Susan Pierce Thompson. I also found insight into the processed food industry from the book Sugar Salt Fat by Michael Moss. Both have been integral to my permanent lifestyle change. I no longer see the way I eat as a diet, it’s permanent and lifelong sustainable. In eight months, I’ve lost 55 pounds and counting.
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vargasmicaela68 wrote: »Hello, I have tried this app multiple times but never follow through with it. I cannot stop eating chocolate and it is a serious issue. How can I find ways to eat chocolate in a healthier way or find healthier chocolate options?
I think it helps to think through specifically what you are craving and whether you respond to guardrails when eating it.
For example, I have been craving chocolate lately (chocolate specifically, not dessert), and have found that teas with some chocolate flavor (I like Numi chocolate pu-erh and Yogi sweet chili) hit the spot. I have also tried and enjoyed brewing chocolates in the past -- they aren't typically sweet, but satisfy that chocolate desire.
There's also really dark chocolate, especially if you can just eat a couple of squares (as it's less sugary but that doesn't mean fewer cals).
If it's more the dessert option you want (sweeter), some people find that chocolate-flavored protein bars can be satisfying and that they will stick to them as part of a plan -- for a planned snack, for example.
When I was here and losing weight initially (ages ago now, I just came back), I found that I could have a dessert in moderation so long as it was planned -- only after dinner, when not hungry, not snacking at work on the food all around or some such, and only if it fit in my calories. I'd usually have a specific amount of ice cream, scooped onto a plate. Those rules around it worked for me, and if I wanted more I would just tell myself tomorrow. But if that doesn't work sometimes keeping trigger foods out of the house will work better. It's a learning process as to what works for you, and it's okay that it is a process and requires some trial and error sometimes.5 -
I had the same issue with chips. I just cut it out completely. No more chips. No more soda. It was hard, but it’s kinda like quitting smoking…hard at first but then it gets easier.1
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Interestingly many people taking Mounjaro are finding that they are no longer interested in the thing they were addicted to. Maybe worth looking into.0
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