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Giving up sugar

Emotionalhell posted 9/18/2019 06:11 AM

Only 3 days into giving up processed sugar and it has been tough. I am hoping to reduce my inflammation by giving up sugar.
I didn’t think I I ate that much processed sugar bc of my multiple food allergies, I already avoid a lot of things such as anything with corn syrup in it.

Has anyone here had success giving up sugar? Would love to hear some success stories in tips.

Tallgirl posted 9/18/2019 07:13 AM

Refined sugar only? or whole hog... whole hog is super tough, so is refined sugars.

I ate clean for several months... but once I had a little sugar I was back. I guess I am a sugar addict.

I like to have some frozen berries in the freezer when so I need something sweet -I don't climb the walls and forage the cupboards. Some use raisins... Recommend that you have a substitute when you have a craving - it will help you stick to your commitment.

Just had a muffin, so I'm back on, but not as bad as before.

Candyman66 posted 9/18/2019 07:41 AM

Hi, I am a diabetic (Vietnam war related disability) and I love sweet things. I use one of the sugar substitutes. If you IM me I will tell the brand. but as a diabetic I HAVE to reduce carbs! Almost everything I eat has tons of carbs.

The substitute that I use is made from sugar BUT the body does not absorb it, it just tastes good with no discernable aftertaste. It also measures like sugar. However it is expensive.

cocoplus5nuts posted 9/18/2019 08:32 AM

Stevia is a good, natural sub for sugar. There are many brands. You will probably have to try a few until you find one that you like. I have one particular brand that I like.

I, too, am wondering if you are talking about all sugars or just refined sugar, sucrose. We haven't used refined sugar in our household for years. We have stevia and coconut sugar. Sometimes I use honey or maple syrup as a sweetener. If we absolutely need sucrose, iget the raw stuff.

Funny you posted this now. I was just wondering if raw sucrose was really any better than the refined stuff. Was planning to research a little today.

tushnurse posted 9/18/2019 10:33 AM

Sugar substitutes can drive cravings as bad as sugars do.

If you go full keto for 2 weeks then slowly add back in some natural sugars like fresh fruits and veggies it is easier. Try keeping some sugar free gum on hand for the first week or so along with whipped cream. The texture and richness often quell the cravings.

I do better inflammation wise when I keep all gluten out of my diet. It is hard to sustain long term but does make a big difference in my joint pain.

TrustedHer posted 9/18/2019 14:49 PM

It can be done.

I went 6 months on vegan, trying to do the WFPB SOS-free diet (Whole Foods Plant Based, Salt-Oil-Sugar free). I also reduced or eliminated wheat. I ate a lot of rice and beans and potatoes.

During that time I also gave up coffee.

I did that for a couple of reasons. Primary was to prove to myself I could actually control what I ate, for the first time in my life. Secondary was that I believed some lies people told me that vegan was good for me, based on what I now know is highly questionable science.

You can eat that way and eat until you're stuffed to the gills with food. You'll get hungry in just a few hours, and you won't want to stray very far from a bathroom.

I lost 20 pounds and my mind.

Even though I no longer recommend it, I will say it might be a path to help break your addiction to sugar and wheat, which could be helpful.

Then I spent 4 months on a liquid diet, in a supervised Medical Weight Management program, 800 calories per day. Those shakes are full of artificial vitamins, bad so-called "vegetable" oils, and weird ingredients, and still too many carbs. But it is, at bottom, a form of Keto diet. I lost another 30 pounds and then got kicked out because I had oral surgery and recovery, not because I was done. (Ok, medical leave of absence, but I doubt I'll go back.) Coffee re-entered my life.

I am now in my fourth week of eating a full-blown keto diet (mostly carnivore) and maintaining my weight. I still want ice cream and donuts and bread, but I can resist, and the hunger is controllable. When I say I can resist, I mean I can resist when there is home made premium ice cream in the freezer and bagels on the counter and donuts at work.

I have another 35 to 45 pounds to go, but I'm going to focus on maintenance for a while, and learning this keto lifestyle, before I press the weightloss issue.

tl;dr: You can do it. You probably want to eliminate rather than reduce, and keto helps make the hunger controllable.

Emotionalhell posted 9/18/2019 18:09 PM

I am mostly referring to my Hershey’s chocolate bars with peanut butter and and gluten free cookies. Most days I was eating at 2 Hershey’s bars and some cookies. I ate more sweets than regular food on weekends
I have been gluten free for years. I am also allergic to coconut, some gf flours, tomatoes, pineapple and some artificial sweeteners etc. The list goes on. Thankfully I’m not allergic to air. Lol
I am hoping to reduce my inflammation and anxiety by cutting back on my Hersey’s and cookies.
I do have problems with hypoglycemia so it’s been kind of rough. I have had some dizziness but I’m gonna stay on track.

tushnurse posted 9/19/2019 08:48 AM

When you remove sugars the hypoglycemia goes away. The Hershey's and peanut butter are awful for managing it.
When you eat carbs and sugars it stimulates a massive insulin response. When. That insulin hits and runs out of sugars that is what triggers the drop and cause the hypoglycemia. It is what also hormonally triggers the hunger response.
A good protein based diet keeps the blood sugars at an even keel and prevent the huge swings in glucose levels.

DragnHeart posted 9/19/2019 09:07 AM

Tushnurse:

Can you give examples of the following?

A good protein based diet keeps the blood sugars at an even keel and prevent the huge swings in glucose levels.

I've been cutting back drastically just due to not having an appetite and now find sugar in my coffee makes me feel ill. I drink it black now. Had a bite of WH snickers bar and felt sick. But I can eat a bag of snap peas, green beans or carrots and not feel like throwing up. So its gotta be the sugar thing right?

Sorry for the t/j.

WTFOVER posted 9/19/2019 12:05 PM

I didn't give it up completely but stopped eating all processed food and deserts.
Look into intermittent fasting. Been doing it for a year and love it.

Emotionalhell posted 9/19/2019 16:00 PM

@WTFOVER.... did intermittent fasting help inflammation?

tushnurse posted 9/19/2019 18:43 PM

Example meal plan is as follows
Breakfast: 2 eggs and canadian bacon 2 slices (I get the packs from Costco sooo good) (I hard boil eggs on Sunday for the week)

Snack: sugar free Greek yogurt. And berries or 1/2 a banana. I also do a serving of nuts sometimes.

Lunch lean protein: chicken tuna or lean ground beef (93/7). 2 cups salad with mixed greens and veggies. I use yogurt dressing or a vinaigrette. For a daily dose of carbs try a 1/2 sweet potato or 1/2 cup of brown, or wild rice.

Snack: more low sugar fruit or veggies and nuts, or a couple slices of quality lunch meat like sliced Turkey.

Dinner: same as lunch but without the carbs and at least 3 hours before bed.

If you must have carbs pair them with a protein source like in the examples above.
Never start your day with straight or mostly carbs like cereal or toast or just fruit. It will throw you out of whack all day and make you hungry due to the swings in blood sugar.

It will feel like you are eating a lot but because of the choices it is all good stuff and lower calorie than a lot of other foods.

DragnHeart posted 9/19/2019 19:53 PM

Tush: how many eggs do you hard boil on Sunday?

I love them hard boiled and could eat a dozen before Tuesday ( if I had my appetite back that is...).

tushnurse posted 9/20/2019 20:17 PM

We typically do 18-24. My H eats them too. since I got my instapot they are super easy and will do them on anytime we run out.
But honestly I couldn't choke down eggs from the grocery store. It was only after we got our own chickens and had farm fresh eggs for a while that I even tried them.
They are just so quick and easy. I will eat one for a snack too.

Emotionalhell posted 9/21/2019 08:18 AM

Thank you tushnurse for the advice. It helps me understand what is going on with my sugar drops.
I have an allergy to eggs. So not an option for me.
What is a good protein for me to keep at work to help keep my blood sugar level? Peanut butter?
I am in the medical field so 15 min lunches sometimes, almost no time for snacks so it needs to be an fast, easy snack.

StillLivin posted 9/22/2019 02:40 AM

I gave up processed sugar in 14. After a while you will not even like the taste of sweetened things. Every now and then I cheat and put a tsp of honey in my tea or have a pumpkin pancake, but I dont add syrup anymore because I dont like it any.ore. I get about 80g of total carbohydrates a day and that comes from my vegetables and fruit.

tushnurse posted 9/23/2019 07:00 AM

What is a good protein for me to keep at work to help keep my blood sugar level? Peanut butter?

If you like peanut butter, check the label. Most of the regular brands have a ton of sugar in them. So NO not a good option, however if you get a natural or low sugar brand then it would be good.

Personally I buy the one serving bags of nuts from Aldi at the checkouts. I get the almonds, and the pistachios. I also keep greek yogurt on hand, with no sugar, and as a beekeeper add a just a drizzle of honey.

Lastly you can try a few different protein shakes, they make the ready to drink ones, and of course the powders w/ the shaker cups. I will mix it up the night before, and then just grab it and it shake it. I prefer Muscle Milk, Pro series, and it has 7 grams of carbs, so no fruit needed w/ it. They do fill you up.

StillLivin posted 9/23/2019 19:07 PM

Black beans, cubed meat and cheese, unsweetened greek yogurt, hummus with veggies, and lowfat cottage cheese (you can add berries), mixed nits with cacao nibs.

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