Anonymous
Post 04/04/2024 08:07     Subject: How TF do I limit sugar?
I haven’t read all the comments but look at whole30 and their timeline—it’ll prepare you for how your body will react to quitting sugar. There’s definitely a withdrawal but eating filling, nutritious meals and making sure you’re well hydrated will help. You need to be prepared with easy, non sugary/carby snacks.
Anonymous
Post 04/04/2024 08:03     Subject: Re:How TF do I limit sugar?
I did whole 30 which was very, very hard... but in the end I could not eat sweets ... at least not like I use to.

It recalibrated what tasted sweet to me. After that, sharing a piece of cake was way more enjoyable. I stopped sweets in my coffee. I could taste sugar in everything.
Anonymous
Post 04/04/2024 07:36     Subject: How TF do I limit sugar?
Anonymous wrote:
Anonymous wrote:I appreciate posters mentioning that it’s still possible to enjoy the occasional sweet treat.

I have eaten far too much sugar for far too long, but I would like to be able to enjoy a really great slice of cake or a homemade cookie now and then.


I'm 53 and struggling with sugar addiction that began in early childhood - my mother let us have pretty much anything in whatever quantities and she stocked our pantry with endless Little Debbie snacks, but did not keep fruit or other healthy stuff in the house.

I spent my summers with my grandmother, who would not buy any of that stuff except occasionally choc chip ice cream, and she only let me have limited quantity. She did, however, keep the fridge stocked with watermelon which I loved and ate in mass quantities - because I wasn't eating any other sugary stuff all summer, the watermelon tasted very sweet and the small portion of ice cream was more than enough.

My grandmother was born in 1913 and grew up on a farm, poor and then poorer during the Depression. They just didn't have sugar much, because in those days it was very expensive and a very occasional treat. They would get some and save it for birthday cakes, holiday treats, and once a week they made a treat for the Sunday meal after church - sugar to celebrate the Lord, I guess.

Occasional sugar is okay, but occasional probably shouldn't mean daily in smaller portions. I just rewatched the Lustig video that someone poster further up, I watch it a couple of times a year along with other science sources which remind me that sugar is actually a poison in our bodies just like alcohol, it does the very same thing to the liver that alcohol does and it destroys metabolic health in regular and large quantities - which is sadly how most Americans are consuming it now, because it was subsidized and is now cheap and is put into all the UPFs that make up 60% of the average American's calorie intake.

If you cut all added sugars and refined sugar from your daily diet, you can make a lovely homemade cake or cookies or brownies for your special weekend family meal and have a slice and that won't destroy your health. It's the slow steady daily consumption that lays the groundwork for diabetes, heart disease (it's actually sugar that damages the arteries, not cholesterol, they have now worked out), NAFLD, obesity and dementia.


PS - If you watch the Lustig video, which is very very good and well worth taking the time to see at least once, in the early minutes he puts up a chart which shows American sugar consumption over time - it tracks exactly with my grandmother's, mother's and my experience, and he explains how the food industry and government worked together to cheapen sugar and make it ubiquitous in our food system.

It's maddening, really. If we could get back to the way things were when my grandmother was growing up, we could reverse the obesity epidemic and T2 diabetes and likely also the skyrocketing rates of Alzheimer's and related dementias. But Big Food is deeply invested in poisoning us with sugar - sugar makes so many shelf stable foods palatable, and the food manufacturers are counting on the addiction factor.

Anyone who has quit sugar knows that it changes so much in the way you taste and experience food and when you grab your old standards they taste like crap - all that sugar laden food does not taste good except/unless you are addicted and your palate has adapted to the awfulness of it.

Yes, it is possible to successfully quit sugar and then find yourself one day back in the pattern of eating it daily and feeling like crap. It's an addictive substance and works in the brain and body very much the same as other addictive substances like alcohol and even heroin. Because of that, some people will do better if they permanently abstain - but others can tolerate it in moderation. Each of us has to find what works for us, and sometimes that involves quitting and relapsing, rinse and repeat.

If you like honey, it can be a good thing to have a little every day - good quality unfiltered raw honey, preferably from a local beekeeper. Honey is sugar no different molecularly than sugar from cane or beets or corn, but it has phytonutrients that refined sugar doesn't have so it has some healthful benefits. If you are the kind of person who needs just a little bit every day to tame the beast, raw unfiltered honey can be a good choice.
Anonymous
Post 04/04/2024 07:24     Subject: How TF do I limit sugar?
Anonymous wrote:I appreciate posters mentioning that it’s still possible to enjoy the occasional sweet treat.

I have eaten far too much sugar for far too long, but I would like to be able to enjoy a really great slice of cake or a homemade cookie now and then.


I'm 53 and struggling with sugar addiction that began in early childhood - my mother let us have pretty much anything in whatever quantities and she stocked our pantry with endless Little Debbie snacks, but did not keep fruit or other healthy stuff in the house.

I spent my summers with my grandmother, who would not buy any of that stuff except occasionally choc chip ice cream, and she only let me have limited quantity. She did, however, keep the fridge stocked with watermelon which I loved and ate in mass quantities - because I wasn't eating any other sugary stuff all summer, the watermelon tasted very sweet and the small portion of ice cream was more than enough.

My grandmother was born in 1913 and grew up on a farm, poor and then poorer during the Depression. They just didn't have sugar much, because in those days it was very expensive and a very occasional treat. They would get some and save it for birthday cakes, holiday treats, and once a week they made a treat for the Sunday meal after church - sugar to celebrate the Lord, I guess.

Occasional sugar is okay, but occasional probably shouldn't mean daily in smaller portions. I just rewatched the Lustig video that someone poster further up, I watch it a couple of times a year along with other science sources which remind me that sugar is actually a poison in our bodies just like alcohol, it does the very same thing to the liver that alcohol does and it destroys metabolic health in regular and large quantities - which is sadly how most Americans are consuming it now, because it was subsidized and is now cheap and is put into all the UPFs that make up 60% of the average American's calorie intake.

If you cut all added sugars and refined sugar from your daily diet, you can make a lovely homemade cake or cookies or brownies for your special weekend family meal and have a slice and that won't destroy your health. It's the slow steady daily consumption that lays the groundwork for diabetes, heart disease (it's actually sugar that damages the arteries, not cholesterol, they have now worked out), NAFLD, obesity and dementia.
Anonymous
Post 04/03/2024 16:08     Subject: How TF do I limit sugar?
Anonymous wrote:
Anonymous wrote:
Anonymous wrote:I appreciate posters mentioning that it’s still possible to enjoy the occasional sweet treat.

I have eaten far too much sugar for far too long, but I would like to be able to enjoy a really great slice of cake or a homemade cookie now and then.


I feel there are two types of people in this world: those who are satisfied eating sweets in moderation, and those who will always want more. Judging by the obesity crisis, few fall into category 1.

I’m not saying you can never have cake again. Do it, but will you be happy stopping at 1 slice?


Obesity isn't just from eating sweets. Obesity can have many factors including quantity of food eaten, types of food (fast food v. healthy homemade, lots of processed foods, lots of white breads and pastas, etc), level of physical activity, and metabolism and other health conditions.


I hear you. I guess by sweets I meant all carbs. (Yes, I am one of those crazy people.)
Anonymous
Post 04/03/2024 15:47     Subject: How TF do I limit sugar?
Anonymous wrote:
Anonymous wrote:I appreciate posters mentioning that it’s still possible to enjoy the occasional sweet treat.

I have eaten far too much sugar for far too long, but I would like to be able to enjoy a really great slice of cake or a homemade cookie now and then.


I feel there are two types of people in this world: those who are satisfied eating sweets in moderation, and those who will always want more. Judging by the obesity crisis, few fall into category 1.

I’m not saying you can never have cake again. Do it, but will you be happy stopping at 1 slice?


Obesity isn't just from eating sweets. Obesity can have many factors including quantity of food eaten, types of food (fast food v. healthy homemade, lots of processed foods, lots of white breads and pastas, etc), level of physical activity, and metabolism and other health conditions.
Anonymous
Post 04/03/2024 15:40     Subject: How TF do I limit sugar?
Anonymous wrote:
Anonymous wrote:Protein. At least 20 grams at each meal, 30 is better. Lots of vegetables. If you focus on getting sufficient protein at each meal, don’t have any added sugar in the morning, and feed your gut biome with fruit and vegetables, you won’t have cravings.


What would be examples of good protein snacks?

A hard boiled egg??


Eggs are good.
Peanut butter.
I had good luck with a small handful of nuts (or dark chocolate covered almonds), some cubes of cheese, and a fruit (a dozen-ish frozen dark cherries).
Anonymous
Post 04/03/2024 15:14     Subject: How TF do I limit sugar?
Intermittent Fasting. When I eat around 2 or 3 every day, I don't want sugar, I want real food. After dinner is more challenging, but I try to have one small real dessert (not much!) and then that's it, no more eating until tomorrow. It's hard for a week or two, but then you get used to it. And this is coming from a true former sugar junkie.
Anonymous
Post 04/03/2024 14:49     Subject: How TF do I limit sugar?
Anonymous wrote:I appreciate posters mentioning that it’s still possible to enjoy the occasional sweet treat.

I have eaten far too much sugar for far too long, but I would like to be able to enjoy a really great slice of cake or a homemade cookie now and then.


I feel there are two types of people in this world: those who are satisfied eating sweets in moderation, and those who will always want more. Judging by the obesity crisis, few fall into category 1.

I’m not saying you can never have cake again. Do it, but will you be happy stopping at 1 slice?
Anonymous
Post 04/03/2024 14:35     Subject: How TF do I limit sugar?
Stop cold turkey.
Anonymous
Post 04/03/2024 12:41     Subject: How TF do I limit sugar?
Anonymous wrote:For me the key was to stop sweetening my coffee. Having sweet coffee first thing made me crave sweets the rest of the day.


This is the key for me. I’m trying to reduce sugar intake and trying to wait as long as possible into the day for something sweet is key. No morning coffee as I only like it if it’s got extra sweet stuff (sugar or a sugar substitute). No mid afternoon soda. I’d switched to diet or sugar free, but I still had the sweet cravings.

I’ve switched to unsweetened green tea and feel the cravings have gone down. I wish I could say the weight has fallen off, but it hasn’t.
Anonymous
Post 04/03/2024 11:05     Subject: How TF do I limit sugar?
For me the key was to stop sweetening my coffee. Having sweet coffee first thing made me crave sweets the rest of the day.
Anonymous
Post 04/03/2024 10:52     Subject: How TF do I limit sugar?
Anonymous wrote:I appreciate posters mentioning that it’s still possible to enjoy the occasional sweet treat.

I have eaten far too much sugar for far too long, but I would like to be able to enjoy a really great slice of cake or a homemade cookie now and then.


I haven’t cut out all sugar (I did for a short period to lose weight), but have gradually reduced it a lot over time. It’s true your palette changes. You may find a lot of the treats you enjoyed too sweet! That’s been the case for me. Store bought cookies and cupcakes in particular are way too sweet for me now. I also can’t stand the grocery items with added sugar, like peanut butter and yogurt.
Anonymous
Post 04/03/2024 10:20     Subject: How TF do I limit sugar?
I appreciate posters mentioning that it’s still possible to enjoy the occasional sweet treat.

I have eaten far too much sugar for far too long, but I would like to be able to enjoy a really great slice of cake or a homemade cookie now and then.
Anonymous
Post 04/03/2024 09:37     Subject: Re:How TF do I limit sugar?
Anonymous wrote:
Evidence points to a link between high sugar consumption and Alzheimer’s risk. Managing your sugar intake earlier in life could help reduce your risk.


That info was very motivating to me.

https://www.healthline.com/health/alzheimers/sugar-and-alzheimers#alzheimers-risk


I believe it. I have an aunt that has had wildly uncontrolled blood sugar and garbage eating habits for 70+ years. She is still with us but the cognitive impairment is very apparent.