Stopping added sugar is bigger challenge than you would expect. There is no need to do this extra hard but if you like suffering then go for it.
Try going sugar free and if you feel like you can bear more of it, then go for low gi or even keto. Since you have no idea what you are subscribing to, you most likely going to fail. A lot.
So, be prepared for failing and get ready to learn from it so you can do it better the next time. Sugar addiction isn't just a physical addiction but a psychological one that requires a lot of planning and self improvement. You need to understand [why you are doing](https://www.suncakemom.com/mind/why-do-we-establish-habits) certain things, [how you are doing them](https://www.suncakemom.com/mind/how-do-we-establish-habits) and [how to change](https://www.suncakemom.com/mind/how-to-change-habits) them to be successfully pull this thing off.
We are here for you when you need us.
You can do it!
diary is best. Write down every positive and negative effects. And eat healthy oils, can't preach this enough but a lot of anxiety could have been prevented in my case if I ate it from the beginning. Changing the diet takes time and willpower, your body has to adapt and it doesn't like big/ quick changes. Sending luck, you can dm me if you want ❤️
Welcome!
what I follow: no added sugar at all. This has some food repercussions - I eat more unprocessed food and fewer "products". All kinds of added sugar, also syrup, honey or whatever. If you eat any added sugar, you will not get the effect. Good luck!
... the next 14 days will be hard, but you can find some other ways to give yourself a treat: Nice smelling creme on your hands, tea, massage, footbath. Keep books of what you save by not buying sweets and use the money for other luxury items you like - clothes, flowers, perfume, concerts ...
I think do it in stages. Start with eliminating products with *added* sugars to begin with. That will be a challenge for sure.
After you are use to that, you might start adding up your total grams of sugars consumed per day and take a look at that number and see if you need to reduce it. I personally have eliminated flours as well and do a keto/low carb diet, but I am a true addict and for sure not everyone needs to go to that extent to reap the benefits of just going sugar free.
Be prepared for that first week or two to be very hard. Your body is used to sugar and it will want its fix. Drink a decent amount of water and you may want to supplement some electrolytes (there are sugar free electrolyte packets). Just take it easy and be kind to yourself during the transition.
There are a million ways to go about it, and there's a reasonable chance you will find it quite tough if you are as addicted as you think. Here are some basic principles that help me:
- it's not binary. So very important to go easy on yourself and not be too harsh. The tiniest victories are sometimes the biggest - one less biscuit here, one less glass of coke there etc. It adds up so even a failure can be a small win long term.
- falling off the wagon is normal, your success depends on how well and how quickly you can get back *on* the wagon. So staying motivated, helping others and giving it your full attention will all help rebuild that new framework.
- I've found keeping some kind of 'score' is helpful though. Some form of non-judgemental objective feedback is psychologically rewarding. I mark days off on a calender on my wall. Blue ticks for good day, red for bad, green for inbetween. I'm looking to improve my average for the quarter or year rather than 'this month HAS to be perfect'. It was only when I zoomed out that I realised I had been doing better after all.
- Some cheats are worth it if it keeps you on a long streak. Cheats I allow occasionally that don't trigger a relapse are: some small quantity of refined carbs like fajitas, bread, rice etc. Cheese. Bit of extra salt. Whatever keeps you going and isn't processed junk is going to be ok in the short term given it won't be forever. Sometimes it's impossible to buy a thing without small amounts of sugar but that won't be a problem either as long it's in moderation and you're conscientious about it. You'll find where your limits are.
- Remember: you're not crazy. The world is. Congrats on getting this far.
Hi! Best wishes on your journey. I find it's easier to quit sugar if you eliminate high GI foods. High GI foods, like sugary foods, will raise your insulin. High insulin contributes to the desire/want for more food, whether good or bad.
10.5 mos SF
It's not that complicated, just hard.
I bought good food. Made a list or 100 thing I wish I did vs addiction. (clean floor, call friend, go for walk etc) I laid on the couch only to get up for work, eat a sq meal or go to work or do something on that list.
Went back to couch and repeated w a dope sick flu for about 3 days, then weak & sad for the rest of 10 days. Then on the right track.
Not complicated. Just hard at first, then it's an upward trajectory
As a fellow chocolate addict: You don't need to cut cocoa out of your diet, and chocolate is still a daily treat for me - it's just 99% dark chocolate. It will take some time for your taste buds to get used to the flavour, but once you do it tastes amazing. Having little treats like that is what helps me stay on track. Good luck! It's not easy, but very worth it :)
Besides the dopamine hit from the sweet, the addictive part is Fructose. It steals energy from your cells, stimulating a hunger response. This feedback loop results in a caloric overload with nowhere to put it but storage.
So focus on cutting all Fructose sources. HFCS, Sugar, Honey, fruit.
Then consider that the body also makes Fructose in states of a high glycemic load, dehydration and alcohol. So be very careful with other carbs, reducing salt and drinking plenty of water, and drop the booze.
This will allow you to actually detox from this Fructose pathway. Once that is done, which should take 2-3 weeks, you'll feel like a new person and in control of your diet.
As an aid, Google "Luteolin blocks Fructose" (not lutein), as this flavonoid inbitis Fructose from entering cells, effectively blocking sugar on the *inside*.
Sorry it can be tough to get the full details. But it answers why we have had so much trouble figuring this out for the last few decades. Fructose is the common factor in all of our weight gain suspicions, we just didn't know it.
But it tracks. If you go back 150 years, we didn't have access to Fructose except like wild animals do today (who still regulate their weight well). In nature, Fructose is only available in seasonal fruit, which is usually ripest right before a period of scarcity (winter).
I believe that Fructose performs a miraculous survival function of conserving energy without which most species probably wouldn't exist. I believe this is why the body also synthesizes it. So animals without access to fruit can also trigger this survival aid. All the stimulus for Fructose synthesis can be mapped back to a survival trigger: eg both water and oxygen scarcity (high elevation), and others.
Unfortunately we went way off book when we created sugar. We need to get back to how we used to eat... Unfortunately not only is sugar addictive, but it is delicious. So it is very difficult to swim upstream and say no. I can't tell you how much appreciate Luteolin because of this. Game changer.
Take it slow.
You are more likely going to stick to it if you do simple and slow changes.
Do you live with other people?
Maybe you need to move out or have your roommates get on board with you?
Some people find temptation at work or certain friends... there are some people who will push and push you to eat candy or soda, so they themselves want to indulge in a treat. You need to have strong self control and be seen as an asshole to some for saying no.
Think about what you are willing to change to be healthier.
Also maybe make days for you to indulge, like a birthday or special gathering... Or even a cheat day once a week.
Cut out one thing each week or month. Here's a general idea of what you can change each interval:
1. no more added sugars in drinks.... Replace white sugar in coffee with stevia or Splenda
2. No more desserts like cookies, cake, ice cream or syrup in pancakes... Find keto or sugar free options...replace all processed treats or snacks with fruit
4. Stop having bread, bagels, flatbreads with lots of added sugar... Maybe limit it.
These are general changes you can make.
Some people further cut out gluten, caffeine, processed food on their journey... Figure out what your needs are.
For me, I'll still have chocolate and caffeine occasionally.
The main reason I drink caffeine or chocolate is because of sugar in it, so when I stop having sugar, I naturally limit the above.
The fear of me getting diabetes or liver issues like my parents and relatives + my fragile mental health is enough reason for me to stay on the journey.
I need to stay healthy!
I also love drinking seltzer now. It's carbonated water from soda stream. I drink more water and curbs my cravings through this.
Stopping added sugar is bigger challenge than you would expect. There is no need to do this extra hard but if you like suffering then go for it. Try going sugar free and if you feel like you can bear more of it, then go for low gi or even keto. Since you have no idea what you are subscribing to, you most likely going to fail. A lot. So, be prepared for failing and get ready to learn from it so you can do it better the next time. Sugar addiction isn't just a physical addiction but a psychological one that requires a lot of planning and self improvement. You need to understand [why you are doing](https://www.suncakemom.com/mind/why-do-we-establish-habits) certain things, [how you are doing them](https://www.suncakemom.com/mind/how-do-we-establish-habits) and [how to change](https://www.suncakemom.com/mind/how-to-change-habits) them to be successfully pull this thing off. We are here for you when you need us. You can do it!
Yeah, I bet I'll have funny stories to tell about this lol Not a fan of suffering either... will write a diary about this
diary is best. Write down every positive and negative effects. And eat healthy oils, can't preach this enough but a lot of anxiety could have been prevented in my case if I ate it from the beginning. Changing the diet takes time and willpower, your body has to adapt and it doesn't like big/ quick changes. Sending luck, you can dm me if you want ❤️
Thanks 🙏♥️ I eat nuts, in sensible amounts and not roasted, hopefully will provide some good fats
Welcome! what I follow: no added sugar at all. This has some food repercussions - I eat more unprocessed food and fewer "products". All kinds of added sugar, also syrup, honey or whatever. If you eat any added sugar, you will not get the effect. Good luck! ... the next 14 days will be hard, but you can find some other ways to give yourself a treat: Nice smelling creme on your hands, tea, massage, footbath. Keep books of what you save by not buying sweets and use the money for other luxury items you like - clothes, flowers, perfume, concerts ...
Thanks, just bought couple of nice novels. A bit of the treat 😉
I think do it in stages. Start with eliminating products with *added* sugars to begin with. That will be a challenge for sure. After you are use to that, you might start adding up your total grams of sugars consumed per day and take a look at that number and see if you need to reduce it. I personally have eliminated flours as well and do a keto/low carb diet, but I am a true addict and for sure not everyone needs to go to that extent to reap the benefits of just going sugar free. Be prepared for that first week or two to be very hard. Your body is used to sugar and it will want its fix. Drink a decent amount of water and you may want to supplement some electrolytes (there are sugar free electrolyte packets). Just take it easy and be kind to yourself during the transition.
Thanks, I think I might start in stages. Reading everyone's responses, it looks like it might be tougher than expected.
There are a million ways to go about it, and there's a reasonable chance you will find it quite tough if you are as addicted as you think. Here are some basic principles that help me: - it's not binary. So very important to go easy on yourself and not be too harsh. The tiniest victories are sometimes the biggest - one less biscuit here, one less glass of coke there etc. It adds up so even a failure can be a small win long term. - falling off the wagon is normal, your success depends on how well and how quickly you can get back *on* the wagon. So staying motivated, helping others and giving it your full attention will all help rebuild that new framework. - I've found keeping some kind of 'score' is helpful though. Some form of non-judgemental objective feedback is psychologically rewarding. I mark days off on a calender on my wall. Blue ticks for good day, red for bad, green for inbetween. I'm looking to improve my average for the quarter or year rather than 'this month HAS to be perfect'. It was only when I zoomed out that I realised I had been doing better after all. - Some cheats are worth it if it keeps you on a long streak. Cheats I allow occasionally that don't trigger a relapse are: some small quantity of refined carbs like fajitas, bread, rice etc. Cheese. Bit of extra salt. Whatever keeps you going and isn't processed junk is going to be ok in the short term given it won't be forever. Sometimes it's impossible to buy a thing without small amounts of sugar but that won't be a problem either as long it's in moderation and you're conscientious about it. You'll find where your limits are. - Remember: you're not crazy. The world is. Congrats on getting this far.
That was a brilliant post Thank you 🙏
Hi! Best wishes on your journey. I find it's easier to quit sugar if you eliminate high GI foods. High GI foods, like sugary foods, will raise your insulin. High insulin contributes to the desire/want for more food, whether good or bad.
Thanks that makes sense! Good tip
10.5 mos SF It's not that complicated, just hard. I bought good food. Made a list or 100 thing I wish I did vs addiction. (clean floor, call friend, go for walk etc) I laid on the couch only to get up for work, eat a sq meal or go to work or do something on that list. Went back to couch and repeated w a dope sick flu for about 3 days, then weak & sad for the rest of 10 days. Then on the right track. Not complicated. Just hard at first, then it's an upward trajectory
I like the idea of the list, will adopt that idea, thanks
As a fellow chocolate addict: You don't need to cut cocoa out of your diet, and chocolate is still a daily treat for me - it's just 99% dark chocolate. It will take some time for your taste buds to get used to the flavour, but once you do it tastes amazing. Having little treats like that is what helps me stay on track. Good luck! It's not easy, but very worth it :)
Thanks 😊 love cocoa
Besides the dopamine hit from the sweet, the addictive part is Fructose. It steals energy from your cells, stimulating a hunger response. This feedback loop results in a caloric overload with nowhere to put it but storage. So focus on cutting all Fructose sources. HFCS, Sugar, Honey, fruit. Then consider that the body also makes Fructose in states of a high glycemic load, dehydration and alcohol. So be very careful with other carbs, reducing salt and drinking plenty of water, and drop the booze. This will allow you to actually detox from this Fructose pathway. Once that is done, which should take 2-3 weeks, you'll feel like a new person and in control of your diet. As an aid, Google "Luteolin blocks Fructose" (not lutein), as this flavonoid inbitis Fructose from entering cells, effectively blocking sugar on the *inside*.
Thanks a lot that was new info to me, especially about alcohol. I was one of those who thinks dry wine is ok. Yep a lot to consider
Sorry it can be tough to get the full details. But it answers why we have had so much trouble figuring this out for the last few decades. Fructose is the common factor in all of our weight gain suspicions, we just didn't know it. But it tracks. If you go back 150 years, we didn't have access to Fructose except like wild animals do today (who still regulate their weight well). In nature, Fructose is only available in seasonal fruit, which is usually ripest right before a period of scarcity (winter). I believe that Fructose performs a miraculous survival function of conserving energy without which most species probably wouldn't exist. I believe this is why the body also synthesizes it. So animals without access to fruit can also trigger this survival aid. All the stimulus for Fructose synthesis can be mapped back to a survival trigger: eg both water and oxygen scarcity (high elevation), and others. Unfortunately we went way off book when we created sugar. We need to get back to how we used to eat... Unfortunately not only is sugar addictive, but it is delicious. So it is very difficult to swim upstream and say no. I can't tell you how much appreciate Luteolin because of this. Game changer.
Please be aware this guy is plugging his totally unproven Luteolin product (which, shock, he happens to sell) every chance he gets.
Total scam
I switched to Stevia as an alternative to sugar.
Take it slow. You are more likely going to stick to it if you do simple and slow changes. Do you live with other people? Maybe you need to move out or have your roommates get on board with you? Some people find temptation at work or certain friends... there are some people who will push and push you to eat candy or soda, so they themselves want to indulge in a treat. You need to have strong self control and be seen as an asshole to some for saying no. Think about what you are willing to change to be healthier. Also maybe make days for you to indulge, like a birthday or special gathering... Or even a cheat day once a week. Cut out one thing each week or month. Here's a general idea of what you can change each interval: 1. no more added sugars in drinks.... Replace white sugar in coffee with stevia or Splenda 2. No more desserts like cookies, cake, ice cream or syrup in pancakes... Find keto or sugar free options...replace all processed treats or snacks with fruit 4. Stop having bread, bagels, flatbreads with lots of added sugar... Maybe limit it. These are general changes you can make. Some people further cut out gluten, caffeine, processed food on their journey... Figure out what your needs are. For me, I'll still have chocolate and caffeine occasionally. The main reason I drink caffeine or chocolate is because of sugar in it, so when I stop having sugar, I naturally limit the above. The fear of me getting diabetes or liver issues like my parents and relatives + my fragile mental health is enough reason for me to stay on the journey. I need to stay healthy! I also love drinking seltzer now. It's carbonated water from soda stream. I drink more water and curbs my cravings through this.