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  #1   ^
Old Mon, Oct-18-21, 13:55
bkloots's Avatar
bkloots bkloots is offline
Senior Member
Posts: 10,154
 
Plan: LC--Atkins
Stats: 195/158/150 Female 62in
BF:
Progress: 82%
Location: Kansas City, MO
Default A Question for Sugar Addicts

I know there's a separate thread for this, but I wanted to capture a larger audience. Asking for a friend Actually, I am asking for a friend, because I am not a sugar addict, and I want to offer her the benefit of experience from those who know. Here's my question:

WHAT IS YOUR NUMBER ONE STRATEGY FOR STANDING IN THE WAY OF SUGAR ADDICTION?
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  #2   ^
Old Mon, Oct-18-21, 15:28
Nancy LC's Avatar
Nancy LC Nancy LC is offline
Experimenter
Posts: 25,878
 
Plan: DDF
Stats: 202/185.4/179 Female 67
BF:
Progress: 72%
Location: San Diego, CA
Default

No real shortcut. Cold turkey and the addiction will fade. Feed it and it comes roaring back to life. It is like any drug really. That first taste is all it takes to backslide, so don't have the first taste.

Now, sometimes I do indulge in non-sugar sweets, but not too often. It doesn't kick off the addiction if I'm careful.
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  #3   ^
Old Mon, Oct-18-21, 15:38
cotonpal's Avatar
cotonpal cotonpal is online now
Senior Member
Posts: 5,348
 
Plan: very low carb real food
Stats: 245/125/135 Female 62
BF:
Progress: 109%
Location: Vermont
Default

Quote:
Originally Posted by Nancy LC
No real shortcut. Cold turkey and the addiction will fade. Feed it and it comes roaring back to life. It is like any drug really. That first taste is all it takes to backslide, so don't have the first taste.

Now, sometimes I do indulge in non-sugar sweets, but not too often. It doesn't kick off the addiction if I'm careful.


Absolutely! Just say "no". Sugar functions like an addictive drug. You have to give it up cold turkey. What helped me was to tell myself that I am not my cravings along with reminding myself that each craving will pass. I just have to ride each craving out, one at a time. Slowly they fade to almost never. Also it's best to not have anything containing sugar in the house. I haven't had anything with sugar in it for years, except for Thanksgiving when my granddaughter makes me a special treat, one serving only. Thanksgiving is not at my house and I don't take any home plus I consider sugar poison. This small once a year dose won't kill me but if I succumbed to the addiction it would.
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  #4   ^
Old Tue, Oct-19-21, 01:08
Kristine's Avatar
Kristine Kristine is offline
Forum Moderator
Posts: 25,762
 
Plan: Primal/P:E
Stats: 171/145/145 Female 5'7"
BF:
Progress: 100%
Location: Southern Ontario, Canada
Default

Agree with the above, and I think the way I'd frame my main tip is that you have to be brutally honest with yourself about what you can and can't handle. Some people can handle artificial sweeteners, certain junk food in the house, etc; but if you can't, you can't. Figure out where you are on that spectrum.

I'm sort of like Nancy in that I can have non-sugar sweets with discretion. I can also go for a full-on treat IF it's out of the house and in a limited serving, like at someone else's house or a restaurant. Funny thing, though, once you're used to considering things like Greek yogurt + berries a nice dessert... the unhealthy crap really DOES lose its daily appeal. I should know; I work with it daily!

Okay, that was more than one tip, I guess, but...

Last edited by Kristine : Tue, Oct-19-21 at 01:18.
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  #5   ^
Old Tue, Oct-19-21, 08:00
khrussva's Avatar
khrussva khrussva is offline
Say NO to Diabetes!
Posts: 8,671
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
Default

Another tidbit that I'll throw in is that the addictive brain is seeking pleasure, comfort or relief from the daily food rotation. When you stop feeding it sugar loaded, processed junk the cravings for these fake foods will fade away to nothing over time. But what I've found since "maintenance" is that my addictive brain is always looking for a substitute.

I get enough pleasure from LC sweetened treats for them to become a problem. I can handle having them every once in a while (an LC cheesecake over the holidays or Quest bars on a hike), but when such things enter my everyday food rotation I will tend to overeat. I can be on point with carbs, eating healthy food, be metabolically healthy, yet still have the scale creeping up in weight over the long haul. The habit of a daily treat or two easily becomes a compulsion. Eating for pleasure overrides any sensation of satiety that I may be experiencing. I agree with the "Brutally honest with yourself" comment by Kristine. We know when some OP thing is becoming a problem. The hard part is accepting that the item that you like too much is a problem and needs to be cut from the daily diet.
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  #6   ^
Old Tue, Oct-19-21, 08:11
cotonpal's Avatar
cotonpal cotonpal is online now
Senior Member
Posts: 5,348
 
Plan: very low carb real food
Stats: 245/125/135 Female 62
BF:
Progress: 109%
Location: Vermont
Default

I will add that along with brutal honesty you can add a different way of thinking. I tell myself that the way I eat is a gift to myself. I am not depriving myself of anything that is truly beneficial. I don't think of the way I eat as deprivation at all but as giving myself the gift of good health. I eat no artificial sweeteners, another gift directed at good health, nothing sweet to awaken my addiction.
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  #7   ^
Old Tue, Oct-19-21, 08:28
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,500
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
Default

Dr Westman spoke at one of those on-line Kick Sugar Summits, ending today. 60 experts! My first thought was if there was one simple easy solution to sugar addiction….it would not have required 60 different strategies.
His is simple, keep all carbs to 20g, only use sugar substitutes as needed to transition.

https://www.kicksugarsummit.com
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  #8   ^
Old Tue, Oct-19-21, 08:43
GRB5111's Avatar
GRB5111 GRB5111 is offline
Senior Member
Posts: 4,065
 
Plan: Very LC, Higher Protein
Stats: 227/186/185 Male 6' 0"
BF:
Progress: 98%
Location: Herndon, VA
Default

Agree with the valuable comments. Cold turkey is essential in the beginning, because, being an addiction, it continues to feed itself by manifesting in hunger and cravings. Ken's comment that the desire fades away to nothing is something I've experienced, but I had to build a mental brick wall where when I went low carb, I realized it was literally a healthy life or earlier death situation. Therefore, embarking on my journey means no desserts or sweets of any kind. That's the single most important aspect of my eating lifestyle. No caving to cravings. Cravings go away, but being steadfast even when I thought I had overcome the situation has meant everything to my quality of life and good health.
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  #9   ^
Old Tue, Oct-19-21, 20:02
bkloots's Avatar
bkloots bkloots is offline
Senior Member
Posts: 10,154
 
Plan: LC--Atkins
Stats: 195/158/150 Female 62in
BF:
Progress: 82%
Location: Kansas City, MO
Default

Thanks so much everyone. I feel like I called out the Big Guns here, and I know you speak the truth. Cold turkey. Tough message. It applies not only to "addiction" but also to "habituation" which has dragged me backwards many times. I won't be less than direct with my friend, and she knows it.

She hasn't responded to my latest terms, so I'm pretty sure that right now she doesn't want "thin" more than she wants ice cream. She's never succeeded at Step One and now she's feeling time's up. Hope she will see kindness and not judgment in my way of nudging her towards honesty.

Quote:
I don't think of the way I eat as deprivation at all but as giving myself the gift of good health.
This is SO important! Friend approaches "dieting" as punishment. I'm trying to persuade her of the freedom, satisfaction, and pleasure ahead if she will give herself the gift of a new way of thinking and eating. There are so many ways to make it good.

Now that I'm walking the talk pretty well again, I can hang around as a decent role model anyway. And nobody else can walk it for you, right?

Thanks for your thoughts.
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  #10   ^
Old Tue, Oct-19-21, 21:09
Ms Arielle's Avatar
Ms Arielle Ms Arielle is offline
Senior Member
Posts: 19,283
 
Plan: atkins, carnivore 2023
Stats: 225/224/163 Female 5'8"
BF:
Progress: 2%
Location: Massachusetts
Default

Barbara, sometimes baby steps become big steps. Like using Rebel ice cream instead of Hagen Das. Or finding low carb recipes to start filling the plate. Too easy to fall into the trap of 'afraid to give up the foods we know' for the unknown. Change is scary. Change is difficult.

My new recipe box now contains new low carb recipes for desserts and sweets. My many cookbooks sit idle in favor of low carb cookbooks.

Any small changes is a step in the right direction. I eat mostly low carb but sometimes eat sweets. It's an addiction. No question. So keeping substitutes immediately available really helps. Like Lily's chocolates or HWC with diet rootbeer.

Reading DANDR helped me see the life ahead ( diabetes) if I didn't change NOW.
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  #11   ^
Old Wed, Oct-20-21, 04:14
WereBear's Avatar
WereBear WereBear is online now
Senior Member
Posts: 14,760
 
Plan: EpiPaleo/Primal/LowOx
Stats: 220/130/150 Female 67
BF:
Progress: 129%
Location: USA
Default

Quote:
Originally Posted by Ms Arielle
Any small changes is a step in the right direction. I eat mostly low carb but sometimes eat sweets. It's an addiction. No question. So keeping substitutes immediately available really helps. Like Lily's chocolates or HWC with diet rootbeer.

Reading DANDR helped me see the life ahead ( diabetes) if I didn't change NOW.


Agreed on all counts. I get along with stevia, which points up how substitutes can work, or not.

A lot of the artificial sweetener choices out there are labeled to mislead people about the actual carb content. I find they will either upset my digestive system or create cravings.

For me, eating a Lily's chocolate square does not set off the cravings I would be expecting from many other low carb choices; but with sweeteners I know will not work for me. I rely on whey protein mixed in Greek yogurt, which also does not trigger cravings. But then, I have learned to choose my whey powders carefully, too.

Substitutes because it's better than the real POISON, no? Substitutes to kill a craving, not feed it. Like my lowcarb hot chocolate, which is cocoa, heavy cream, and hot water. That is sweet enough for me, because I like to have a good "sweet detector."

Carrots in tomato sauce are like candy to me now.
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  #12   ^
Old Wed, Oct-20-21, 07:55
bkloots's Avatar
bkloots bkloots is offline
Senior Member
Posts: 10,154
 
Plan: LC--Atkins
Stats: 195/158/150 Female 62in
BF:
Progress: 82%
Location: Kansas City, MO
Default

Good point, WereBear and Ms. Arielle. I'd like to offer substitute sweets to tide her over for a while, if that will help avoid binges. These are good suggestions. A "root beer float" with HWC sounds really good.

I haven't tried putting whey protein powder in my Greek yogurt. That would be a protein boost for sure!

It's been so long since I launched a low-carb lifestyle, I've forgotten what it's like to eat bread. Or pasta. I'll snitch the occasional French fry. However, the other night at a restaurant, I wistfully left behind a mountain of perfectly lovely little potatoes. Most Mexican cuisine? Sorry. Never. Pass me the burnt ends.

There's no question in my mind: lifelong maintenance requires lifelong change. That commitment doesn't lend itself to jazzy bestseller books.
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  #13   ^
Old Wed, Oct-20-21, 08:38
JEY100's Avatar
JEY100 JEY100 is online now
Posts: 13,500
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
Default

The FB groups I'm in now are not strict low carb, and a technique that may help is to Climb down the Carb Mountain in steps.

https://www.dietdoctor.com/low-carb...e-carb-mountain

Increasing protein in dessert-like mini-meals was a huge help for me….whey protein in 0% fat Greek Yogurt, low fat cottage cheese, a mix of these with or without a SF flavor syrup, frozen fruit to replace the sweet taste, etc. Marty has many recipes in this vein, this one has 62 grams of satiating protein. https://optimisingnutrition.com/bla...se-protein-pot/

and Dr Ted Naiman's wildly popular "ice cream" https://www.lowenergydiet.com/Tips.html
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  #14   ^
Old Wed, Oct-20-21, 08:55
Ms Arielle's Avatar
Ms Arielle Ms Arielle is offline
Senior Member
Posts: 19,283
 
Plan: atkins, carnivore 2023
Stats: 225/224/163 Female 5'8"
BF:
Progress: 2%
Location: Massachusetts
Default

My teens enjoy frozen fruit, no sugar added, in Greek yogurt. Those two items mixed together become a frozen dessert.

If put in blender with a liquid, it becomes soft serve ice cream. We use cream or water or milk, what works for an individual's needs.

Sugar of choice can be added. I don't add anything as my taste buds are fine now without, but there was a time when I used up bags of Splenda.

There are tons of YouTube and blog recipes for all kinds of desserts, donuts, breads, pastas......as well as purchased options. HighFalutin' is on YouTube who compares low carb recipes in side by side testing.

I used to be a great bread Baker......and a baker of sweets. It all stopped when I read DANDR and learned I was a carb addict. Like make a cake, eat it, make another one, in one day. The low carb options stop the binging.
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  #15   ^
Old Thu, Oct-21-21, 22:40
JustAGirl JustAGirl is offline
Senior Member
Posts: 743
 
Plan: Paleo
Stats: 110/107/105 Female 63
BF:
Progress: 60%
Location: usa
Default

Quote:
Originally Posted by bkloots


WHAT IS YOUR NUMBER ONE STRATEGY FOR STANDING IN THE WAY OF SUGAR ADDICTION?



I was a very serious sugar-addict. One morning, after a sugar binge the previous evening I woke up and was getting dressed to go to school. I looked in the mirror after finding the baggiest outfit I could and saw how huge I had gotten. I literally fell on my knees and cried.
That very distinct memory, that deep sense of complete self disgust, discomfort, and heartache have thus far kept me from ever wanting to fall into the sugar trap again.
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