30 day no sugar challenge.

ncmc

I have come to the realisation lately that I have a serious sugar addiction. I can't resist eating copious amounts of junk every evening, chocolate, cake, biscuits, soft drinks, you name it I gorge on it. I think it hit home last week when I was suffering from sinus problems and couldn't taste anything yet was still obsessively eating junk.

I think cutting back doesn't work for me so cold turkey is the way to go. I am planning a 30 day no sugar challenge to see if I can restrain myself not to crave sugar.

Obviously no sweets, chocolate, biscuits etc are a no brainer, but what foods should I look out for that have hidden sugars? Do I need to give up bread? All packet sauces etc? What about fruit and veg? Are naturally occurring sugars ok? I normally have porridge for breakfast, is it ok? What snacks can I eat that will fill me up without giving a sugar hit?

Thanks so much for any tips or advice!

Zillah

If you are asking if you should give up vegetables, or if porridge is a problem, then the best thing you could do for yourself is to learn a hell of a lot more about nutrition generally.

Fruit has quite a bit of sugar, but it also has fibre which slows absorption, so fruit is fine, just don't go overboard with very sweet fruits like mangos.

Eat all the non-root vegetables you can stomach. No one ever got fat eating spinach and celery. Be a little more careful with potatoes and other root veg, they're much more starchy. They're still low in sugar but all that starch still packs a lot of calories.

If by porridge you means just oats, then that's a great breakfast. If it's a processed easy mix or something like that it would probably be worse. You can always check the labels on things. Anything 5g of sugar per 100g is absolutely fine, the more above that you get the worse.

the world wonders

ncmc wrote: »

what foods should I look out for that have hidden sugars?

Fruit juice (fruit itself is fine as explained above).

What snacks can I eat that will fill me up without giving a sugar hit?

Nuts.

Oasis1974

ncmc wrote: »

I have come to the realisation lately that I have a serious sugar addiction. I can't resist eating copious amounts of junk every evening, chocolate, cake, biscuits, soft drinks, you name it I gorge on it. I think it hit home last week when I was suffering from sinus problems and couldn't taste anything yet was still obsessively eating junk.

I think cutting back doesn't work for me so cold turkey is the way to go. I am planning a 30 day no sugar challenge to see if I can restrain myself not to crave sugar.

Obviously no sweets, chocolate, biscuits etc are a no brainer, but what foods should I look out for that have hidden sugars? Do I need to give up bread? All packet sauces etc? What about fruit and veg? Are naturally occurring sugars ok? I normally have porridge for breakfast, is it ok? What snacks can I eat that will fill me up without giving a sugar hit?

Thanks so much for any tips or advice!

Whats your current weight if i may be so bold?

Mars Bar

Foods labelled as low fat tend to have a higher sugar content to keep the taste so avoid those labels.

ncmc

Thanks for the replies so far, Zillah, the reason I asked about porridge, fruit, veg etc was that I knew they had some sugar and wasn't sure if there was an amount that was allowed. The 5g per 100g is a good guide and should be fairly easy to follow.

Oasis, I'm 147lb at the moment. I'm 5ft 7 and am 7-10lbs heavier than I'd like to be. I had a baby last year and haven't managed to shift those last few lbs. weight loss isn't the major motivator, though it would be a nice by product!

Mars Bar, I do tend to avoid low fat things as I think they have an awful lot of added rubbish. I'll aim to get healthy fats and protein.

dellas1979

Hi OP!

Well, what I do is I take 5-7 days and eat no sugars at all (or things with very low carbs per g). Like a detox.

And then reintroduce (nutritious) carbs (brown bread, brown rice, fruit etc).

Its not easy - but if you are organised enough, you can. It involves eating a lot more (lean) protein and veg. You also should only drink water (no caffeine, diet drinks), and also no chewing gum. No alcohol. No fruit.

The way my body works (as Ive learned over the years!) is that it prefers me to eat a lot more protein and fiber-y food. If I eat (refined/processed) carbs, I tent to crash pretty heavily (zomby-like, lethargic, extremely hungry).

I do have days when I dont eat 100% well (and thats ok to me) as long as thats not too often.

Ill give you an example, yesterday at lunch I had a chicken salad. And I was full for ages! At dinner, I went out and chose a chicken and mushroom vol a vent and it came with chips. I ate enough to be satisified, but within an hour, I was ravenous!

Also, various nuts are great as snacks. But be careful you dont eat too much because, yes they are packed with good fats, but they are packed with calories. For e.g., 18 cashew nuts are around 400cal.

Precious flower

dellas1979 wrote: »

Hi OP!

Well, what I do is I take 5-7 days and eat no sugars at all (or things with very low carbs per g). Like a detox.

And then reintroduce (nutritious) carbs (brown bread, brown rice, fruit etc).

Its not easy - but if you are organised enough, you can. It involves eating a lot more (lean) protein and veg. You also should only drink water (no caffeine, diet drinks), and also no chewing gum. No alcohol. No fruit.

The way my body works (as Ive learned over the years!) is that it prefers me to eat a lot more protein and fiber-y food. If I eat (refined/processed) carbs, I tent to crash pretty heavily (zomby-like, lethargic, extremely hungry).

I do have days when I dont eat 100% well (and thats ok to me) as long as thats not too often.

Ill give you an example, yesterday at lunch I had a chicken salad. And I was full for ages! At dinner, I went out and chose a chicken and mushroom vol a vent and it came with chips. I ate enough to be satisified, but within an hour, I was ravenous!

Also, various nuts are great as snacks. But be careful you dont eat too much because, yes they are packed with good fats, but they are packed with calories. For e.g., 18 cashew nuts are around 400cal.

I have a similar enough reaction myself and always thought it was odd. bagel, toast bread and cereal in general make me hungry after I've eaten them. Other people would be stuffed. I can't even have the likes of avocado on toast without feeling my blood sugar levels go crazy. Same even with egg on toast (sometimes but not all the time. I think the egg helps balance it out). Porridge is okay though. Definitely give yourself a week of no sugar from sweets or junk. After I go on a binge it really takes that length of time before my body can readjust being okay with more nutritious food.

YurOK2

ncmc wrote: »

I have come to the realisation lately that I have a serious sugar addiction. I can't resist eating copious amounts of junk every evening, chocolate, cake, biscuits, soft drinks, you name it I gorge on it. I think it hit home last week when I was suffering from sinus problems and couldn't taste anything yet was still obsessively eating junk.

I think cutting back doesn't work for me so cold turkey is the way to go. I am planning a 30 day no sugar challenge to see if I can restrain myself not to crave sugar.

Obviously no sweets, chocolate, biscuits etc are a no brainer, but what foods should I look out for that have hidden sugars? Do I need to give up bread? All packet sauces etc? What about fruit and veg? Are naturally occurring sugars ok? I normally have porridge for breakfast, is it ok? What snacks can I eat that will fill me up without giving a sugar hit?

Thanks so much for any tips or advice!

Hi OP

I've been eating a low carb diet for nearly 18 months now. I undertook this mainly to lose weight (I have lost over 20kg so far) but it has also helped with my allergies, my skin, hair and nails, my sleep pattern, my energy levels, even simple things like my enjoyment of food because my taste buds have changed.

Generally with cutting sugar, you are better off to go cold turkey. The first 7-10 days will be hard but if you can find the willpower to stick at it during those 7-10 days then the side effects will die off and you'll start to feel the positive effects of cutting sugar.
I'd recommend r/keto on reddit to read up on the basics of cutting sugar and information on hidden sugars in food.

colossus-x

ncmc wrote: »

I have come to the realisation lately that I have a serious sugar addiction. I can't resist eating copious amounts of junk every evening, chocolate, cake, biscuits, soft drinks, you name it I gorge on it. I think it hit home last week when I was suffering from sinus problems and couldn't taste anything yet was still obsessively eating junk.

I think cutting back doesn't work for me so cold turkey is the way to go. I am planning a 30 day no sugar challenge to see if I can restrain myself not to crave sugar.

Obviously no sweets, chocolate, biscuits etc are a no brainer, but what foods should I look out for that have hidden sugars? Do I need to give up bread? All packet sauces etc? What about fruit and veg? Are naturally occurring sugars ok? I normally have porridge for breakfast, is it ok? What snacks can I eat that will fill me up without giving a sugar hit?

Thanks so much for any tips or advice!

I gave up junk sugar products on the 1st April this year when I started my fasting diet plan. http://www.boards.ie/vbulletin/showpost.php?p=95303771&postcount=3212

Like you I was addicted to sugar and could easily eat a whole packet of biscuits in one sitting.I have lost a significant amount of weight and still going strong. My plan is to stay off it for life because I know that just one bit of junk food will put me right back on it. I feel sick just thinking about the volume of cr*p I cold eat and would still want more !

So, re going cold turkey on sugar should you give up natural sugar as found in fruit as well? IMO the answer is absolutely NO you shouldn't. Why? Because I have found that eating natural sugar does NOT give me craving to go back on junk food! If anything it suppresses it more! I put a small amount of dried fruit in my oats for breekie and a small amount of honey in my natural yogurt and that is absolutely fine. So make sure you eat fruit in moderation. Just concentrate on giving up the real junk like chocolate and sugary cakes/biscuits. I found also it only took a couple of weeks before I'd shaken the cravings and not a whole 30 days.

As for snacks I'd suggest giving up the idea of snacks altogether. When you say you want a snack 'that fills you up' that's quite worrying as that's not a snack, that's a meal. In fact snacks are meals. It's not like their calories don't' count - even healthy ones. If I want to nibble on something I'd do nuts but they are quite high in calories too so I really try to curtail snacking !

ncmc

Thanks Collossus, that's interesting that you did IF as well. I did the 5:2 first for a few weeks and found it great. But just drifted off it. Rather than snacks, I suppose I should say 'small meal'. I have breakfast at 7, lunch at 2 and dinner at 7:30 so I would need something in between to keep me going. I would probably be better having a boiled egg or piece of chicken rather than nuts etc. I'm not overly concentrating on calories for the moment. I'm eating so much junk at the moment, even cutting that should help lose a few lbs.

Yurok2, that's incredible weight loss. I think low carb, low sugar is the way to go.

Dellas, I think I will cut out all carbs for a week or two and maybe reintroduce some healthier brown carbs. I'd hate to not be able to have a slice of brown bread or some rice!

dastardly00

ncmc wrote: »

Thanks Collossus, that's interesting that you did IF as well. I did the 5:2 first for a few weeks and found it great. But just drifted off it. Rather than snacks, I suppose I should say 'small meal'. I have breakfast at 7, lunch at 2 and dinner at 7:30 so I would need something in between to keep me going. I would probably be better having a boiled egg or piece of chicken rather than nuts etc. I'm not overly concentrating on calories for the moment. I'm eating so much junk at the moment, even cutting that should help lose a few lbs.

Yurok2, that's incredible weight loss. I think low carb, low sugar is the way to go.

Dellas, I think I will cut out all carbs for a week or two and maybe reintroduce some healthier brown carbs. I'd hate to not be able to have a slice of brown bread or some rice!

Why cut out all carbs for a week or two? Just eat the healthier carbs from now on.

dellas1979

dastardly00 wrote: »

Why cut out all carbs for a week or two? Just eat the healthier carbs from now on.

I was the one who suggested it, from my own experience.

My blood sugar was shot. Much like the OPs. Changing to less refined carbs, at that stage, was also not working for me.

So, I cut it all out to concentrate on literally going back to a baseline.

I should also note, a skin condition I had also cleared up.

The OP may choose herself, for the right reasons.

OP - you will go through cravings, headaches etc during this time. It is your body, so learn to listen to it. You need to be super organised in food prep, but you can do it.

panda100

Op, you should check out the blog/book 'I quit sugar'. Lots of great recipes in there.

ncmc

Thanks again for all the replies. I had a hectic weekend so am not as well organised as I hoped. Have no clue what I'm having for dinner and have no snacks for today! Will try and muddle through as best I can today and will do some more research tonight and do a proper shop tomorrow!

Day 1, wish me luck!

loverain

Good luck, I've been in the same sit 2 years ago and know how challenging quitting sugar is especially in warmer months with sweet sodas, beers and juices around every corner.
I love cakes and everything sweet just speaks to me but managed to stay of them for a good while now and my advice to you would be try sugar alternatives for starters, likes of stevia or xylitol and not overindulge in honey.

Kerrylassy

Hi OP,

I am in exactly the same boat as you. About three weeks ago I had the same realisation. My skin was sore, my weight was steady but I wasn't losing anything (I've always struggled with being very weight so I need to get to a healthy size). I decided to go off ALL sugars for a week or two and see how I go.

I told myself I was not going to put a time line around my no sugar diet, I know me and if I put a timeline on it I will reach that goal and then quit and if I fail to reach that goal I will be very hard on myself. So having no timeline is a way of just seeing how I go with no pressures.

The first week I did it, I know there was going to be a day or two that I would end up eating sugars because I wouldn't be cooking my own food as I was in friends houses. So I used that week as my research week to learn about what foods have sugar and which don't. After that, for two weeks now, I went absolutely cold turkey. Like you doing things gradually for me doesn't work.

My initial aim was to cut ALL sugars for the first while including all naturally occurring sugars. I also made the commitment to be off all sweeteners. This was slightly too unrealistic though when I was doing my research on foods with no sugars, added or natural. So I have since given myself a daily allowance of 5g of naturally occurring sugar.

I find food with no sugar to be very limited. I have no intention of doing this in the long run but it is definitely a lot easier than I though. I do find that I am not hitting my calories every day. I usually eat very small portions anyway so I'm not finding I am hungry. I try to plan my meals out now so that I am getting enough calories through out the day.

So what foods do I eat? Here some examples:
Breakfast
Porridge with unsweetened almond milk
2x Poached egg on rice cakes

Lunch
Salad leaves, chicken breast, cheese, 2x cherry tomatoes
Left over from my dinners
Rice Cakes

Dinner
Roast dish of yellow peppers, spring onion, garlic, olive oil, chicken, gnocchi
Mince, lettuce, yellow pepper, taco shell, cheese, tomato
Chicken, gnocchi, salad
Beef burger (no bun), cheese, tomato, lettuce

Snacks
Rice Cakes
Tuc Crackers with cheese
Ham and Cheese

Sweet treats
Diabetic Chocolate (Dunnes)
Walkers Light Crisps

Read every single label or google the sugar content of each food. You will be shocked to see what foods contain sugar, even natural sugars. They may seem healthy and natural but some have high amounts of sugars.

So far so good. I haven't really had any major cravings which I'm really shocked about. I do get very very thirsty though and I already drink a lot of water and peppermint tea everyday so its hard to quench the thirst. I have lost a good bit of weight in the two weeks, this shows on the scales but doesn't show when I take measurements. I hope that starts to show soon. I have also saved alot of money by being very very selective in what I buy.

I would highly recommend using the 'My Fitness Pal' app and count everything that you eat. I have set my daily allowance for sugar to 5g so I can clearly track my progress. It is a fantastic app that is easy and quick to use. Also the Tesco shopping app is brilliant for research. Type in the food you want and for 99% of them it gives detailed nutritional value. Its great for your research.

As mentioned earlier as I find the food very limited I am not going to keep this up as strict as I currently am. I will (sooner rather than later) add fruit and veg back into my diet and allow my self to eat natural sugars. I am very conscience that when I start eating other foods again I will need to do it slowly and steadily so that I don't pile on all the weight I've lost. I have found it great though as a way of learning about the nutritional values of food, something I would never have taken much notice of before, my weight has dropped and my skin is much clearer.

Good luck with your 30 day challenge. Let us know how you get on with it.

P.S Sugar free polo mints are a life saver when/if you get any cravings!

DarkoT

Well on the most of the products you can read the ingredients, and that's how you will avoid sugar. But also you should avoid artificial sweeteners, and that's very very hard.

ncmc

Thanks so much for the detailed response Kerrylassy!

So far it's going really well. I have decided to allow myself naturally occuring sugars in fruits and veg, so I have had a couple of apples, a banana and some sweet potato (not all together ) But I am learning as I go, so I learned that orange has less sugar than apples so have made that substitution.

I have cut white bread/pasta/rice but have had a few slices of brown soda bread. Actually, I had some white bread yesterday as I had a stomach bug and it was all I could face. I haven't had any sugar substitutes or diet drinks, though I had a mad urge for some 7up when I had the tummy bug, but found fizzy water with lemon juice a good substitute.

So far I haven't found it difficult at all, I thought I'd be tearing my hair out, but haven't really noticed the sugar withdrawal at all, bar maybe a slight headache on day 3. I find not counting calories and being able to have proper dinners is great.

I have lost over 4lbs in the week and got back out running for the first time in months, so delighted!