Overfocusing On What To Eat
Acknowledging that sugar addiction has an emotional component is important, because when sugar addiction is isolated as a physiological problem, it creates a polarization and a split. This split can lead to an obsession about what to eat and eating clean or purely and a demonization of sugar.
In other words, if the hammer is sugar is a physical problem, the nails are what you eat, what you eat, what you eat.
Theres much more I could say about why fixating on what to eat is simply another manifestation of the same addiction that drives us to sugar. But thats a topic in and of itself.
My Life Without Sugar
My plan was to have a sugar-free month but now I feel so much better that I cant imagine going back
Three years ago, I stopped eating sugar. My plan was to have a sugar-free month, just to see if it made a difference. I had done similar experiments before a month without caffeine, or alcohol, or reading news online. Aside from chocolate, I wasnt a big eater of sugar, I thought, so I didnt expect to notice any change. But I did.
Giving up sugar set me free. And so, what began as an experiment has become my new life. I have changed in ways that I had not thought possible.
I used to get hangry that grumpy, urgent craving that demands prompt attention. To stave it off, I carried bags of almonds or dried fruit. Back when I ate sugar, I couldnt go running in the morning if I tried, I would get dizzy, and anyway, my legs felt as if they were made of stone. I would have slumps in the afternoon my head would get foggy so if I was working from home, I would take a nap. I had mood swings, joy alternating with despair. I had assumed that all of these things were simply part of life, of how I was, a frustrating aspect of my makeup. And now all of them are gone.
For the first two weeks of my unsweetened life, though, I was in a foul temper. At first, I attributed this to the darkness and gloom of the winter days. But as I started to feel better calmer, happier, more even-keeled a more sinister thought began to nag at me. Had I been in withdrawal?
What About Artificial Sweeteners
There is a fair amount of debate as it relates to whether it is acceptable to use artificial sweeteners a common tactic people use who struggle to stay strictly sugar-free because there are significant tradeoffs to consider. There are studies that indicate artificial sweeteners may generate a higher risk of glucose intolerance and promote gut bacteria changes that lead to increased fat storage. The FDA-approved artificial sweeteners on the market today are considered safe and can help you in some circumstances with weight management, as long as you consume them sparingly and pay close attention to not consuming extra calories.
Unless you have prediabetes or diabetes, it is best to avoid or minimize your intake of artificial sweeteners even if you are trying to achieve a low-sugar or low-GI diet. The downside to the broad use of artificial sweeteners is that sugar substitutes can change the way we taste food through overstimulation of sugar receptors, making healthy foods that are less sweet or unsweet seem less tasty than sweet treats with little nutritional value.
Your diet plan should be as unique as you are.
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How Long Does It Take To Lose Weight
To lose weight and keep it off in a healthy manner, you need to create a calorie deficit with your diet and aim to lose one to two pounds per week. Any more than that, and your weight loss wont be pure fatit will be water and lean mass, including muscle.
Ortega says that clients who restrict sugar usually see quick weight loss. Fiber, protein, and fats are more satiating, and provide longer-lasting energy than simple sugars, she says. By avoiding blood sugar spikes and drops, you are also able to avoid food cravings that lead to excessive calorie intake and fat storage.
Lola Berry’s Antioxidant Happiness Smoothie
Smoothies are a brilliant way to get loads of nutritional value into one meal while keeping you feeling full and satisfied. I love this one because its full of the good stuff, with the blueberries giving you that hit of glucose you need to get yourself powered up and full of energy for the day ahead. They are also a great source of the antioxidants anthocyanins, which give them their blueish purple colour these guys help to prevent cellular damage and are also anti-ageing! Recipe extracted from Food to Make You Glow by Lola Berry, published by Pan Macmillan Australia.
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Is The No Sugar Diet A Healthy Choice For You
Many low-carb eating plans also limit sugar, so those plans can resemble a no sugar diet in some ways. And cutting sugar also aligns with government advice on healthy eating. The USDA’s dietary guidelines suggest a balanced mix of fruits, grains, vegetables, protein, and dairy products. There’s no space for added sugars, but they’re also not strictly prohibited.
If weight loss is one of your goals, you may need to count calories in addition to cutting back on added sugars. Avoiding those sugars will likely result in consuming fewer calories altogether, but to know for sure, use this tool to calculate a daily calorie goal, and then an app or journal to track your progress meeting that goal.
USDA guidelines suggest limiting your sugar intake to no more than 10% of your daily calories. Once you get there, you can gradually reduce your consumption of added sugars even more.
Ensure That Youre Getting Enough Nutrients From Other Sources
When eliminating foods laden with natural sugar, like fruit, its important to add other foods that can provide the same nutrients.
For example, fruit is usually high in vitamin A, vitamin C, and fiber. Vegetables can serve as an easy replacement for many fruit servings. Eat a variety of colors of vegetables to ensure you are getting the full spectrum of nutrients. Each color represents a different nutrient the body needs.
You may also wish to add a daily supplement to your routine. Talk to your doctor about your diet plan and how you can best meet your nutritional needs.
American Heart Association recommends we limit our added sugar intake to nine teaspoons for men per day and six teaspoons for women per day.
Remember, once you retrain your palate, your desire for extra sweet foods wont be as great. When adding sugar back in your diet, start with naturally occurring sugars, like in fruit. You will find these to taste sweeter, and theyll be more satisfying once you have gone through the sugar elimination process.
Think of sugar like your favorite holiday. Knowing that theres a sugary occasion to work toward may help you stick to your goals. On set occasions, sugar can be eagerly anticipated, fully savored, and then tucked away until next time.
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Struggling With A Sugar Addiction
If you have a painful, compulsive relationship with sugar, and want to unhook from painful sugar cravings, sugar binges, or an insatiable drive for sugar, I can help.
Theres a way to heal your sugar obsession so youre no longer compulsively eating or bingeing on it but the answer isnt found in a perfect diet, will power, self control, behavior modification or even a sugar abstinence.
You heal a sugar compulsion by softening the heart, building emotional tolerance, by feeling cravings more, not less through emotional honesty, and by healing the inner dynamics that feed the impulse to binge on sugar in the first place.
If youd like to learn more, I invite you to join me for my 30 day program, Emerge. In this gentle, compassion based program, youll get 30 days of audio coaching to help you transition into a low or no sugar diet
Filed Under: Sugar addiction, cravings, & overeating
Gentle support to soften your sugar habit
For many of us, sugar is a refuge a place of solace that we turn to for stress relief, nurturing, or grounding when were feeling overwhelmed.
You may want to find other ways to care for yourself. This process can bring up other feelings: panic about letting go of sugar, frustration that you turn to sugar in the first place, or the despair, of, Ill never change.
This inner refuge is the base of safety that helps overeating sugar to gently fall away and what supports you in embodying the deeper story of connection that lives within your being.
How To Sugar Detox: When An Apple Tastes Like Candy
Once the first three days of the sugar detox are completed, you can add an apple.
By the fourth day, an apple tastes like candy, Alpert said. The onions are sweet! Almonds are sweet! Once you take sugar away from your diet cold turkey, your palate recalibrates, and you start tasting natural sugars again.
Starting with day four, you can add one apple and one dairy food each day. Dairy, such as yogurt or cheese, should be full-fat and unsweetened. Fat, fiber and protein slow the absorption of sugar, so taking out fat from dairy will make you absorb sugar faster, Alpert said.
You can also add some higher-sugar vegetables such as carrots and snow peas, as well as a daily serving of high-fiber crackers. Three glasses of red wine in that first week can be added, too.
During week two, you can add a serving of antioxidant-rich berries and an extra serving of dairy. You can also add back starchy vegetables such as yams and winter squash.
For week three, you can add grains such as barley, quinoa and oatmeal, and even some more fruit including grapes and clementines. You can also have another glass of red wine during the week and an ounce of dark chocolate each day.
Week three should be quite livable, Alpert said.
Week four is the home stretch, when you can enjoy two starches per day, including bread and rice, in addition to high-fiber crackers. Wine goes up to five glasses per week.
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Also Beware Of Naturopaths
Some definitions: “dietitian” is the only term that is subject to professional requirements. Anyone can be a nutritionist. “Naturopath” is what nutritionists call themselves when they want to sound a bit more new-age than they already do. The middle term attracts the most scepticism, based on the presumption that just because your field isn’t professionally accredited, you do not know anything and you can’t process information. People make it about journalists quite a lot as well this presumption is mistaken.
That said, I interviewed lifestyle guru Carole Caplin once, and she asked me to do something the next day, and I said: “Unfortunately, tonight I’m going to get completely drunk, so I most probably won’t want to do Pilates/circuit training/zumba tomorrow.” She fixed me with a beady eye and said: “I try not to eat too much chocolate, but sometimes I go mad. The other day, I ate something like eight squares of Green & Black’s. And afterwards I felt terrible, I had a headache, the shivers, I couldn’t get out of bed. Whereas if I’d only had two squares, I’m sure my body would have coped with it.”
Here’s the thing: I’m not convinced that really happened. I think she was using chocolate as a metaphor for booze, in an attempt to find some joint language that we would both understand.
Caution When Dining Out
Restaurant menus don’t come with ingredient lists, so you have to be discerning and ask lots of questions. Salads are your best bet because you can very easily control the ingredients and ask for an oil-and-vinegar dressing. Sandwiches are likely out because bread almost always has sugar.
Depending on how much effort you want to give it, you can work with your server to find something that’s entirely sugar-free as-is on the menu, or you can customize a dish with only the ingredients you know you’re cleared to have.
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S: How To Adopt Sugar
So if you decide to eat a sugar-free diet, whether due to medical reasons or personal preferences, you need to get sugar-wise. Dont get fooled by taste or appearances and claims on food labels. There is plenty of sugar in disguise which you may not account for. Here are some tips to make your transition to a sugar-free diet easier.
Tip 1: Cut back slowly on your sugar consumption. If you currently eat a lot of sugar, it can be hard to stop eating it all of a sudden. So, step down your sugar consumption slowly over a few weeks.
Tip 2: Learn how to decode the word sugar. Just because something is labeled as sugar-free does not mean that it does not have some form of sugar in it. The following terms are all words to describe various forms of sugar: honey, jaggery, molasses, barley malt, brown sugar, cane sugar, corn sweetener, corn or agave syrup,sucrose, lactose, fructose, glucose, dextrose, maltose, galactose, grape sugar, mannitol, sorghum syrup and maple syrup.
Tip 3: Watch what you drink, not just what you eat. Drinks, even those that sound healthy like fruit juices, are often loaded with sugar. Most people know to avoid soft drinks, but you should be mindful of the amount of sugar in your tea, coffee, shakes and juices as well. Sugar can be found even in diet drinks and some kinds of flavored waters. Sweetened wines, beer, liquors and mixed alcoholic drinks add to sugar calories indirectly as well.
The Benefits Of Eating Sugar
Although it may be a motivation, sugar-free eating isn’t just about losing weight. There are a lot of benefits to the body and mind when you cut out refined sugar. Excessive sugar consumption has been linked to obesity, heart disease, type 2 diabetes, high cholesterol, liver disease, and high blood pressure, to name a few. Plus, because sugar stimulates hunger hormones, it can actually cause some people to eat more and create a vicious cycle of addiction.
There are plenty of good reasons to give up the sweet stuff, here are nine benefits to eating sugar-free.
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It Clears And Keeps Your Skin Healthy
The idea that sugar causes pimples isn’t completely an old wives’ tale. Sugar raises the insulin levels in the body which can then result in inflammation and, in turn, make for blotchy skin. The sweet stuff also increases the production of skin oils which can contribute to clogging pores and creating pimples. Sugar also has been known to dehydrate the skin, which can lead to dark circles and wrinkles that make one appear older. Eliminating sugar isn’t a guarantee for great skin, but it certainly will help.
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What Is The Best Way To Cut Sugar From My Diet
If you currently eat sugar with the rapaciousness of the average American, start by cutting back gradually, and with the most decadent and obvious sources of added sugar. You dont necessarily need to follow a low-carb diet yet start by following a low-crap diet.
Roussell offers a hierarchy of carbohydrates to use as a guide. Its based on the fact that since not all carbs are created equal, there is a spectrum in which you can restrict them, he says. The following is a list of all the major sugar-containing foods. The sugariest among them is at the top, and the sugar content drops the further down you go. The ones at the top are also the most dense in calories while containing fewer nutrients, and, as you approach the bottom of the list, the nutritional content improves while calories and carbs drop off.
Start by decreasing or eliminating your consumption of the foods in the first category, and work your way down slowly as your sweet tooth lessens.
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What Foods Should I Limit On A Sugar
Foods that you can eat but in limit in consumption are monk fruit, stevia, and dark chocolate. You should be careful with your high glycemic fruit consumption, meaning you should limit your consumption of fruits like mangoes and grapes. Finally, dairy products should be limited as well, specifically yogurt, cheese, and milk. Eggs and butter, however, do not need to be worried about when it comes to sugar!
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Learn more! How to follow a sugar-free diet:
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