Sugar Craving

[NowandZen]

I'm cutting back on my sugar and starches to improve overall health and try to get rid of that dangerous abdominal fat. Problem is, I am really, really craving sugar, or bread, or potatoes.

 

In some ways this is as bad as trying to quit smoking, with the cravings.

 

Any advice?

[Mayo]

This is normal, you are in transition. The body basically uses two different food sources as fuel, sugars and fats. If you've been eating high sugar/carb diet your whole life, while only eating low fat foods, your body gets used to using sugars as you your main fuel source. So when you suddenly stop feeding yourself any sugar your glucose levels drop and you crave them. What you need to do now is eat lots of HEALTHY high-fat foods to keep your strength up. Your body will eventually switch to using fats as your main fuel, but it takes a couple weeks while you're in transition. Expect heavy sugar cravings because of low blood sugar, but don't keep switching between sugary and fatty foods or you'll confuse the hell out of your body on which type of fuel you want it to use. Also, before you go thinking fatty foods make your body fat, think again. There are healthy fats and unhealthy fats. Look at the paleo diet online for tips on exactly what to eat.

[Imthatguy]

well your body is still going to need some sugar. Bread (whole grain specifically) and potatoes aren't the devil. I am going to be honest I went through this for about 2-3 weeks and it SUCKED so hard. But eventually the cravings go away more or less, if I drink a pop now the refined sugar tastes so weird, it's almost gross.

[Snowy]

Sugars are necessary. Mostly, good sugars come from things like fruit.

 

If you're trying to lose weight, it is absolutely essential to have a no fat/no processed sugar diet. Keep carbs intake to a minimal. Eat keeps of fruits and veges.

 

When this diet is combined with daily interval training, you will lose fat like crazy.

 

I mean, some times it's easy to be tempted to have a chocolate or two, but remember that every chocolate you eat is the work that you put in UNDONE.

[NowandZen]

Thanks all. What I am hearing is that I have to push through, like when I quit smoking. As far as the fats, what is a healthy fat? Avocado? Olive Oil?

[annie24]

yeah, avocado, olive oil, flaxseed. some places you can buy a spray pump for oil so you can put just a few sprays on your salad or vegetables without drowning it.

 

i crave sugar a lot too - and carbs. fruit does help with my sweet tooth. if i try to go too long without any bread, i go kind of nuts - my stomach will hurt. I don't think a few slices of whole grain bread a week are that bad. my trainer eats Ezekiel bread.

[Imthatguy]

Any fat that is liquid at room temperature is generally considered a good fat. YOu do need some saturated fat too though. I get mine from delicious delicious bacon.

[NowandZen]

yeah, avocado, olive oil, flaxseed. some places you can buy a spray pump for oil so you can put just a few sprays on your salad or vegetables without drowning it.

 

i crave sugar a lot too - and carbs. fruit does help with my sweet tooth. if i try to go too long without any bread, i go kind of nuts - my stomach will hurt. I don't think a few slices of whole grain bread a week are that bad. my trainer eats Ezekiel bread.

 

I doubt I will ever go completely breadless. If I could get down to 1-2 slices per week, I'd be golden.

[lovetogive]

I think what you are feeling is pretty normal for what you are doing. I went low carb and no sugar a few years ago and it was horrible for about 2 weeks. Headaches, cravings.... probably just as bad as when I quit smoking, but well worth it. I'm sure you will reap the benefits after this detox period. Drinking lots of water can help too... some advise half your weight in ounces is best... so if you are 200 pounds, drink 100 ounces water per day. Following that forumla did help me. I also found drinking room temp water, rather than refrigerated was a lot easier, although an ice cold bottle of water is nice here and there. Good luck to you!

[LDRohnos]

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Your body uses three fuel sources actually. Carbohydrates, Fats and Protein. SUGAR is bad for you such as granulated sugar or soda, etc.. Carbs are actually very good for you in a well balanced diet. Personally I have a 40/40/20 diet. 40% carbs 40% protein (1 gram of protein per 1 pound of lean muscle mass (for me about 160 grams of protein a day)) 20% fat. I also exercise regularly so I need the carbs.

 

Personally I will never cut out Carbs out of my diet. Sugars yes...but sugar is not the same as the carbs you might get out of pasta or yes..even starchy foods like bread. I exercise daily and if I don't get a decent amount of carbs on a daily basis my energy level drops drastically and I find myself running out of gas while running or at the end of the day.

 

Don't avoid eating carbs, avoid eating sugar.

 

Try using this site if you're trying to change your diet...you can track what you're eating and it will give you a breakdown of your carb/protein/fat intake on a daily level.. link removed

[LDRohnos]

By the way, don't break down food too much. Protein is protein, it doesn't matter where you get it from. Fat is fat, it doesn't where you get it from. Carbs are carbs, it doesn't matter where you get it from!!! Sugars...stay away from them.

[MakeItCount]

60% carbs 30% protein 10% fat is a good mix. You can play around with it but protein is mainly for tissue building and upkeep, it's only a last resort for a fuel source. 40% protein is too much especially if you don't exercise hard. For someone training heavily, 40% is fine.

 

1.3g/kg body weight is a good formula if you don't train. It goes up if you exercise obviously, I think 2.6g protein is about the highest recommended for bulking up. Agreed that carbs are absolutely essential, when in the form of whole wheat bread/pasta. Stay away from white bread and refined sugar. A chocolate bar once in a while is fine, you don't need to completely cut it out...moderation, as with anything, is imperative.

 

As far as fats..salad with some virgin olive oil, omega 3-6-9 (can find it in margarine, eggs, etc..added in but still good). I usually just cook with olive oil and that gets me all I need.

[LDRohnos]

During the late fall/winter months I usually go 40/40/20 while having an excess calorie diet...usually around 500 above maintenance every day. I also cut out most of my cardio and weight train and weight train 4 days a week and only do cardio one day...for bulking.

 

Spring/Summer I use what you use, 60/30/10 and end up in a calorie deficit of about 500 calories a day. Cardio 3 days a week and weight train 2 days for cutting.

 

 

I'm a little wacky with my training/health and the OP definitely doesn't need to do this but if you're doing cardio 2-4 days a week I would use Makeitcount's suggestion of 60/30/10.

[MakeItCount]

During the late fall/winter months I usually go 40/40/20 while having an excess calorie diet...usually around 500 above maintenance every day. I also cut out most of my cardio and weight train and weight train 4 days a week and only do cardio one day...for bulking.

 

Spring/Summer I use what you use, 60/30/10 and end up in a calorie deficit of about 500 calories a day. Cardio 3 days a week and weight train 2 days for cutting.

 

 

I'm a little wacky with my training/health and the OP definitely doesn't need to do this but if you're doing cardio 2-4 days a week I would use Makeitcount's suggestion of 60/30/10.

 

Oh yeah for sure man, what I suggested is very general. When you know what you're talking about, then you can do what you need to suit your particular needs. I've gone pretty heavy on the protein at times, I think I gained 25lbs in like 3 months...not exactly the greatest thing but I was working out 6 days a week pretty heavy.

[Snowy]

I'm on 60% protein, 35% carbs, 5% fat.

[MakeItCount]

I'm on 60% protein, 35% carbs, 5% fat.

 

That seems pretty excessive. Are you a bodybuilder?

[Snowy]

That seems pretty excessive. Are you a bodybuilder?

 

How so?

 

Not at the moment. I've only just started working out a few months ago, and I'm not being full-on. This time next year, I'd have more time and I'll join a gym then.

 

I eat some carbs for breakfast and 10am meal and lunch and a little rice at dinner and that is it. I take protein every single meal.

[MakeItCount]

How so?

 

Not at the moment. I've only just started working out a few months ago, and I'm not being full-on. This time next year, I'd have more time and I'll join a gym then.

 

I eat some carbs for breakfast and 10am meal and lunch and a little rice at dinner and that is it. I take protein every single meal.

 

You don't need that much protein especially if you just started working out. 60 carb 30 protein is plenty. Try 1.6g/kg of body weight. There's no way your body will use all that protein. It will store to fat. Up the carbs so your glycogen stores increase and you can have better workouts.

[LDRohnos]

Lets say you drink nothing but whey shakes...pretty much the purest form of protein you're going to get. On a 2200 calorie diet for maintainance with 60% protein that means you're drinking 3.5 of them a day just for your protein...which comes out to a whopping 250 grams of protein a day...or more if you're on a higher calorie diet.

 

You're going to put a lot of stress on your body to process that and it's very unhealthy to eat like that on a long term basis. Plus you aren't gaining anything from it muscle wise, even if you lift weights for 12 hours a day. I would cut back.

[Snowy]

Yeah I have noticed that I've gained muscles AND fat.

 

I guess I'll up the carbs a bit and lower protein and go zero fat.

[LDRohnos]

Yeah I have noticed that I've gained muscles AND fat.

 

I guess I'll up the carbs a bit and lower protein and go zero fat.

 

Just try to maintain a 60/30/10 ratio...fat's are important as well and your body needs it. The reason you're gaining fat has nothing to do with eating fat.

 

If you're gaining muscle and fat that's nothing to do with protein, you're just on a calorie surplus. I gain some fat in the winter when I up my calorie intake but that goes with the territory. Just like in the spring when I go into a calorie deficit I'm going to lose a little muscle while losing fat. The idea is to gain muscle in the winter and minimize fat gain... and in the spring to lose fat but minimize muscle loss. It's a very difficult balance to maintain between diet and exercise, especially as you get older.

 

I wouldn't overthink it too much...but it's definitely a good idea to cut back on the protein...it can cause serious damage to your liver in the long run at those quantities.

[NowandZen]

This one is out there; I saw a documentary called "Forks Over Knives". One assertion was that we needed only 10% of our diet in protein, including athletes.

[Snowy]

Endurance atheletes would probably need less, but 10% protein is way too low.

[lavenderdove]

The more carbs you eat, the more you crave. So the fewer you eat, the less you crave. This is related to both habit, but more importantly how blood sugar peaks then falls rapidly after eating carbs which stimulates appetite.

 

When I've gone on a low carb diet, i crave carbs like mad the first couple days, but by the end of the 3rd day, my appetite in general and especially craving for carbs really drops off. I think a strong craving for carbs and sweets and starches can be a sign that you have blood sugar issues and perhaps should eat a lot fewer carbs than you do.

 

Also if you do eat carbs, try to eat carbs that are low on the glycemic index (google it) so that you don't stimulate that massive spike in blood sugar that is followed by a big drop... that is what stimulates craving, when the sugar crashes again. If you keep your blood sugar stable, your cravings will stay under control. So it's not just about the percentages of protein/fat/carbs, it is about keeping your blood sugar stable and preventing it from skyrocketing then plunging again.

 

Also, one trick i learned is to eat a couple of those little pepperocini peppers whenever i crave carbs, and the craving instantly go away. Those are the little yellow peppers they put on Italian salads that you can buy whole pickled in jars and carry a few in a plastic bag with you. It is the capsaicin in the peppers (which makes them hot) has a stimulating effect on pain receptors that then generates the release of endorphins and gives you a little boost of contentment and kills the craving, so a bit like the high you get from exercise. Another chemical reaction as our bodies are complex biochemical machines.

[MakeItCount]

Well yeah, noone would recommend eating white breads etc. Eating healthy carbs is a whole (get it..har har) different story.

 

10% protein is too low. You NEED fat to stay healthy - hormones specifically have a base of cholesterol.

 

Here's how the protein thing works. You eat protein. It has calories (4 per gram). Protein is used to restore/build muscle tissue. Any protein that the body cannot use is converted and stored as fat. With 60%, you're storing probably nearly 30% of that. Protein has nitrogen which gets excreted via urine, but this process takes up a lot of energy and is in general bad for you. It can cause liver and kidney problems, and stones. Stones are no fun. For how tiny they are, have fun peeing those out.

 

As far as fat, eating healthy fats (polyunsaturated are best) is good. Cholesterol is GOOD to a degree. It's eating crappy fats that promotes LDL (So called "bad" cholesterol), which in high amounts is very bad for you. HDL is what you want, the "good" cholesterol. Think of them like carriers of sorts...LDL are low density, which can "drop" some fat in your arteries etc. That's the really dumbed down version I suppose, but you get the idea. Honestly, if you eat eggs and cook with olive oil, you'll most likely get enough fat. Avocado, some nuts etc are good for oil as well. Fish is excellent for omegas. Or, take supplements. 3-6-9 work great.