Low sugar accountability thread - join me!

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Sigh, I should do this. At a minimum, I’d like to cut out soda. Even if that’s all I did, it would be a vast improvement. I was actually doing great this last week but after a stressful work week, I broke down and bought a big Coke and drank the whole thing. Slept terribly last night.

I’m going to try to get inspired by this thread.

When do you reach for the soda? How do you get them?

PP here. I reach for soda when I'm stressed or overwhelmed, and I get them when I'm out running errands or on my way home. It's 100% my stress vice. I generally don't keep it in the house though sometimes my spouse buys it and if it's around I'm definitely more likely to grab it. But the truth is that if I've had a really tough day, the desire to stop somewhere for a coke is very strong, and it really does immediately perk me up. If it were just once in a while, I wouldn't care, but what happens is that if I go through a stressful patch, I will start doing it daily and then I'm really hooked. That's what happened to me back between Thanksgiving and Christmas and now I find myself craving it all the time and it's work to resist.

To the poster who suggested the zero sugar sodas, it doesn't work for me because I hate them. They taste gross to me. And since it's not like I'm stocking up on soda to drink at home, when I give into a soda craving, I'm going to choose regular Coke because it's what I actually want. What would be great is to find something that gives me the same zing (it's the caffeine combined with the sugar, I'm not a coffee drinker so caffeinated soda really impacts me) when I need a pick-me-up. Nothing I've tried has worked. Coke is basically perfectly programmed for my stressed out brain.

I lost my first post but I suggested flavored seltzer or hot tea. If you can break the caffeine habit, you will feel better. What about a brisk walk? There is nothing quite like Coke, I know, but it’s pretty bad for you. Can you cut back to 2 per week maybe? Or try zero for two weeks and see how you feel?

OP update for the day. Total added sugar around 20 g. I had that sugared yogurt plus one homemade muffin with 9 g. All in all a good day meeting my goal. My white bean chicken chili came out well and my whole family had clean plates. Two days of meeting sugar goal!

[Anonymous]

Anonymous wrote:

Anonymous wrote:Following. I am new to macros. Please advise on good books or podcasts or sites.

Why 25g?

The American Heart Association suggests a stricter limit for added sugars — no more than 100 calories from added sugar a day for most women and no more than 150 calories from added sugar a day for most men. That's about 6 teaspoons (24 grams) of sugar for women and 9 teaspoons (36 grams) of sugar for men.

To put these numbers into perspective, 1 teaspoon (4 grams) of sugar has about 16 calories. A 12-ounce can of regular soda has about 150 calories — about 10 teaspoons (40 grams) of sugar.

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/added-sugar/art-20045328

Bari Weiss did a good podcast on her Honestly show called “Eating Ourselves To Death”
https://podcastnotes.org/honestly-with-bari-weiss/eating-ourselves-to-death-honestly-with-bari-weiss/

Thank you for the thread and these great resources.
I’m in. I find when I have a glass of wine, it kicks up my sugar habit.
M

[Anonymous]

I’m going on day three of no added sugar, and I am STARVING. Is being hungry a normal side effect of cutting out sugar?

[Anonymous]

Anonymous wrote:I’m going on day three of no added sugar, and I am STARVING. Is being hungry a normal side effect of cutting out sugar?

The first time I tried this (last year) I lost 4 pounds in a month. I’m 5’ 3” and weigh 118 so weight loss is not a goal of mine. Actually it’s the reason I stopped eating less sugar. I was down to 114 and could not keep losing weight. I think we have to find whole, nourishing food to replace the empty sugar calories. I am trying to have seconds of dinner and larger servings in general this time. It’s a struggle because our diets are so reliant on processed foods. I am also not trying to go to no added sugar, just stay under 25 g. Yesterday, that included a homemade muffin that topped me off for the day.

If you are only super healthy food (nuts, veggies, whole grains, fruit, etc.) you have a hard time eating enough. So it has to be in the middle. I’m hoping this time is better.

Yesterday:
Apple with peanut butter
Almonds
Milk
Yogurt with raspberries

Leftover chicken and rice with broccoli
Popcorn
Sunflower seeds
More almonds
Orange

Sliced cheese
White bean chicken chili (2 servings)
Muffin
Milk

I did not go to bed hungry. Sugar intake around 20 g.

[Anonymous]

To avoid sugar I have to make sure I'm eating enough - like roasted vegetables, meat (or whatever protein you like), egss, nuts. If I'm eating well, and enough, I don't crave sugar. I try to eat fruit like an apple, raspberries, or mango if I'm really craving sweet.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I’m going on day three of no added sugar, and I am STARVING. Is being hungry a normal side effect of cutting out sugar?

The first time I tried this (last year) I lost 4 pounds in a month. I’m 5’ 3” and weigh 118 so weight loss is not a goal of mine. Actually it’s the reason I stopped eating less sugar. I was down to 114 and could not keep losing weight. I think we have to find whole, nourishing food to replace the empty sugar calories. I am trying to have seconds of dinner and larger servings in general this time. It’s a struggle because our diets are so reliant on processed foods. I am also not trying to go to no added sugar, just stay under 25 g. Yesterday, that included a homemade muffin that topped me off for the day.

If you are only super healthy food (nuts, veggies, whole grains, fruit, etc.) you have a hard time eating enough. So it has to be in the middle. I’m hoping this time is better.

Yesterday:
Apple with peanut butter
Almonds
Milk
Yogurt with raspberries

Leftover chicken and rice with broccoli
Popcorn
Sunflower seeds
More almonds
Orange

Sliced cheese
White bean chicken chili (2 servings)
Muffin
Milk

I did not go to bed hungry. Sugar intake around 20 g.

All your food choices look good to me

[Anonymous]

Oops just had a doughnut! Shoot.

[Anonymous]

Anonymous wrote:Oops just had a doughnut! Shoot.

I just had some vanilla ice cream, about 1/2 cup. If I don't eat anymore sweet stuff today it should be ok!

So hard!

[Anonymous]

Anonymous wrote:

Anonymous wrote:Oops just had a doughnut! Shoot.

I just had some vanilla ice cream, about 1/2 cup. If I don't eat anymore sweet stuff today it should be ok!

So hard!

I think it’s important not to think about this as you can never have any sugar ever. I think leaving room for that 24 g a day gives you a whole candy bar if you want it. Then if you do have a special day no more than say once a week, I think it’s fine to blow the limit and not worry about it.

[Anonymous]

Anonymous wrote:Oops just had a doughnut! Shoot.

Hey a donut has between 20 and 25 g of sugar in general. You’re fine! If you don’t have any other added sugar for the day then you are in great shape! This is not about never eating any added sugar because you will fail and then you will give up.

[Anonymous]

OP checking in for today. I did not get up and run because it was raining and I was worried about being icy. I did some strength exercises on conference calls. Doing well on the added sugar today.

Big bowl of yogurt with fresh berries and pecans
Homemade muffin with 7 g of sugar
Apple with peanut butter
Bowl of leftover chicken and bean chili
Sliced cheese
Three slices of dried mango and a few salted pecans
Dinner is planned as salmon, rice and spinach.

Since I have a little bit of sugar left that I can eat I may have a cup of hot chocolate after dinner with an orange or something. If I’m still hungry.

[Anonymous]

Anonymous wrote:OP checking in for today. I did not get up and run because it was raining and I was worried about being icy. I did some strength exercises on conference calls. Doing well on the added sugar today.

Big bowl of yogurt with fresh berries and pecans
Homemade muffin with 7 g of sugar
Apple with peanut butter
Bowl of leftover chicken and bean chili
Sliced cheese
Three slices of dried mango and a few salted pecans
Dinner is planned as salmon, rice and spinach.

Since I have a little bit of sugar left that I can eat I may have a cup of hot chocolate after dinner with an orange or something. If I’m still hungry.

Went to the community gym for a treadmill walk. Had the last of the Raisin Bran and kept total added sugar under 25 g for the third day. Sending encouragement to anyone else limiting added sugar. I’ll weigh myself next weekend and check I’m not losing weight again.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Oops just had a doughnut! Shoot.

I just had some vanilla ice cream, about 1/2 cup. If I don't eat anymore sweet stuff today it should be ok!

So hard!

I think it’s important not to think about this as you can never have any sugar ever. I think leaving room for that 24 g a day gives you a whole candy bar if you want it. Then if you do have a special day no more than say once a week, I think it’s fine to blow the limit and not worry about it.

Thank you, good reminder!

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Oops just had a doughnut! Shoot.

I just had some vanilla ice cream, about 1/2 cup. If I don't eat anymore sweet stuff today it should be ok!

So hard!

I think it’s important not to think about this as you can never have any sugar ever. I think leaving room for that 24 g a day gives you a whole candy bar if you want it. Then if you do have a special day no more than say once a week, I think it’s fine to blow the limit and not worry about it.

Thank you, good reminder!

This has been eye opening for me! Thanks for the thread.

I was pretty naive and figured avoiding sweets and beer wine would get me down to 25!

I had not really paid attention to the amount of sugar on my daily, relatively healthy snacks.
Oat milk (10g) with oatmeal
Banana and Peanut butter ~18
Nuts and cranberries ~15

I’m already over and this is just a count of my breakfast plus snacks!

Good to realize.


Thanks and good luck.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Oops just had a doughnut! Shoot.

I just had some vanilla ice cream, about 1/2 cup. If I don't eat anymore sweet stuff today it should be ok!

So hard!

I think it’s important not to think about this as you can never have any sugar ever. I think leaving room for that 24 g a day gives you a whole candy bar if you want it. Then if you do have a special day no more than say once a week, I think it’s fine to blow the limit and not worry about it.

Thank you, good reminder!

This has been eye opening for me! Thanks for the thread.

I was pretty naive and figured avoiding sweets and beer wine would get me down to 25!

I had not really paid attention to the amount of sugar on my daily, relatively healthy snacks.
Oat milk (10g) with oatmeal
Banana and Peanut butter ~18
Nuts and cranberries ~15

I’m already over and this is just a count of my breakfast plus snacks!

Good to realize.


Thanks and good luck.

I’m only looking at ADDED sugar, not total sugar. Banana and peanut butter will be very low or zero. My PB has no added sugar, Jif has 2 g added sugar. If you also count all sugar, you’ll find it impossible to stay under 25 g and eat fruit or dairy. Cranberries are usually sugared but you can swap for raisins which have no added sugar. The non-dairy milks do have a lot of added sugar, but if you like them, then they can be in your daily allotment.