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Checking labels and nutrition information is very important.
I avoid foods with sugar listed in the first four ingredients and foods with more than 4 carbohydrate grams per serving.
The USDA database is helpful and I also use Cronometer.
I'm vegetarian. Food never need be boring or bland. Much of Indian cuisine is vegetarian and that food is super spicy (not hot-spicy but tasty spicy).
Two great resources:
- Madhur Jaffrey's World Vegetarian: More Than 650 Meatless Recipes from Around the World: A Cookbook. Invest in this book. It has great info on how to cook beans and vegetable and a zillion recipes from around the world (African, Indonesian, Indian, Chinese). I'll post one of my faves below.
- 101 Cookbooks. This is a blog site with a lot of whole food veg recipes. Gorgeous photos. Fairly simple preps. One of my favorites is her Lemony Chickpea Stir-fry Recipe. *chef's kiss*
Easy recipes include:
- Pan roast a bunch of veggies (onions, eggplant) and make a sandwich with sliced hard boiled egg, fresh spinach, and some spicy mayo (add some cayenne and garlic salt to mayo. Add anything your heart desires, actually!)
- Beans and rice. Use canned black beans. Add a quarter onion, jalapeno, and a few cloves of garlic and let simmer. Beans over rice = full protein. Add some salsa or sour cream.
- Greek yogurt and fruit. Lots of protein. Or make a greek yogurt dip by adding spice blends then dip carrots, celery sticks in it.
Vegetarian eating gets a bad rap because people think they need to replace their usual hunk of meat with tofu or another meat substitute. If you look at cultures that eat vegetarian (India, Buddhist China), you see they eat stews and saucy stir-frys.
Good luck and have fun experimenting!
One of the first low carb diets (from the 1960's) was The Drinking Man's Diet.
It had a plan for being low carb AND drinking alcohol.
Alcohol by itself doesn't spike your insulin, but most people drink alcoholic beverages that are high in carbs/sugar. So, if you want to drink alcohol, you need to find something that doesn't contain any carbs (like straight vodka).
On the other hand, alcohol is processed like fructose--by the liver. Consumption of either alcohol or fructose can lead to liver disease. Non-alcoholic fatty liver disease (NAFLD) is caused by fructose consumption.
So, if you are going sugar free, you can also take the stance that alcohol is no better to consume than fructose.
Have you seen That Sugar Film? I know it’s anecdotal to his experience, but it does make a lot of sense. He went from not consuming any added sugar to consuming the amount in the Standard Diet (40teaspoons per day). At one appointment, after he had been consuming sugar, his GF joined him and described his focus as really lacking, which was uncharacteristic for him, and his energy as still playful but with manic edge to it.
Really? I can buy sugarfree "keto" shakes in Iceland for like $15-$30. I think they're either US or UK brands. Try this one: https://www.amazon.com/Keto-Science-Ketogenic-Chocolate-Supplement/dp/B07K2VVTDH I have the vanilla.
I ordered these shakes off Amazon. To make them taste better I use half coffee half water and add some vanilla extract and cinnamon. I'm extremely picky with tastes and textures so i feel like if I can drink them anyone can lol. For the fried rice I kind of go by this recipe a couple things I change are I use liquid aminos instead of soy sauce, I haven't had any sesame oil so haven't been using that and I put extra carrots since I hate peas
Inspo for you, book is out today so Dr. Palmer will be on podcasts, etc. He is a psychiatrist at Harvard and has based his approach on a lot of data. https://www.amazon.com/Brain-Energy-Revolutionary-Understanding-Health/dp/B0BFC5JDD7
Hey you might want to try a really good remineralizing toothpaste. It uses hydroxyapatite instead of fluoride. I brush with it, then follow up with a fluoride rinse and then if there is a spot I’m concerned about (or sometimes just generally) I will smear some extra on my teeth and let it stay there and do some extra repair on my enamel.
The book and podcast Food Junkies, YT vids by the Carb Addiction Doc and the book Dopamine Nation were all helpful to me as was https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298 and IF as others have mentioned.
As a Kansas City die hard BBQ fan, I’d be remiss to not call Arthur Bryant’s the best BBQ sauce in the world but it also has 1g of sugar per serving. It is not 0 but compared to other options…
Anyways, you can order it on Amazon:
https://www.amazon.com/Arthur-Bryants-Original-Sauce-Ounce/dp/B00CRLYJNE/
I Am Sober - An application that I recommend for all of you, who are trying to fight this. It has a lot of good features which support us and help us to reach our goals. For example, they have an "achievement" system, which shows you, on which day you are, which day you going to reach next, and how many people together are reaching the same number, as you do. And there's a lot more.
Application you can find here: https://play.google.com/store/apps/details?id=com.thehungrywasp.iamsober&hl=lt&gl=US
Food Junkies, there is also a podcast by the same name, for insight.
How to change food, this book was a game changer for me and my health https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/B0992VZ9XC
Thanks for checking in. I did well for a week then I got detailed by work travel. Business dinners are a tough environment for me.
I recently read Glucose Revolution which is a fascinating book that focuses on the order we eat our fiber, carbs, proteins and fats. highly recommended.
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https://www.amazon.com/Glucose-Revolution-Life-Changing-Power-Balancing/dp/1982179414/
It depends where you live. But best bet is you can get it on amazon.
If you are seeing an oncologist you might want to lower starches (which are chains of sugar that saliva begins to break down in the mouth, brown has more fiber but...). https://www.amazon.com/Cancer-Code-Revolutionary-Understanding-Wellness/dp/0062894005
This book really helped me, it is very simple to follow
https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
Yes, cutting out sugar and sweeteners helped my brain fog go away. This book was very helpful to me
https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
The book Hooked lays out how highly processed food is literally engineered to be addictive. https://www.amazon.com/Hooked/dp/0753556332
Many find the addiction model very useful. Insight and education can help.
But, if you find framing it simply as willpower works for you, great. Best!
I eat Oikos triple zero vanilla yogurt daily, it's delicious. I also take this probiotic daily but I recently got one from Costco that I am going to try when this one runs out (it's a bit cheaper and Labdoor gave it a good rating). I have taken this one from Amazon for many years.
Daily Probiotic Capsules For Digestive Health & Gut Health, Digestive Advantage Probiotics For Men and Women (80 count box) https://www.amazon.com/dp/B01ND16K2I/ref=cm_sw_r_apan_glt_i_P1Q9RWBTNBEZ6QN5VNA0?_encoding=UTF8&psc=1
No problem! You're in for a treat. You can definitely make your own, but I'm lazy and go with either of these:
Superior Source has B12 sublinguals that are sugar-free and dissolve lightning fast! Cheaper at your local Sprouts/Whole Foods/natural food store retailer, of course!
https://www.amazon.com/Superior-Source-Methylcobalamin-Multivitamins-5000mcg/dp/B003VR7ODA
Either sparking water with lime and a couple pinches of salt and low sodium salt OR this stuff from Amazon that also has exogenous ketones: Intentionally Bare Electrolytes + Exogenous Ketones - Formulated for Easy Ketosis, Energy and Clarity - Potassium, L-Leucine, Magnesium, Calcium and Sodium - Raspberry - Caffeine Free - 25 Servings https://www.amazon.com/dp/B083LN7LW3
Thanks, the whey protein is actually just whey! It is Isopure Zero Carb Whey Protein Isolate. :)
I bought myself some eggs (was out), some liver (just to try it for the vitamins), and I do have ground turkey to cook into patties/meatballs/etc.
Yes to the water!
Thanks for the reminder of the leafy greens. I only have romaine lettuce right now, but I can go buy some kale and spinach today.
I do drink apple cider vinegar in my water – sorry, I guess I should have mentioned that!
Any additional planning/meal tips are welcome!
I am counting on myself to fail, but reaching for the stars here. If I can go 10 days without sugar, I will have a great dietary start to the year! (And if not, then hey, at least I tried!)
How did you find out about the supplements? And what do they do for you?
Yikes, please don’t do that tums are not meant to be consumed in that large of an amount. Have you looked into candy made from alcohol sugars? They are relatively low calorie and give you that sugar fix you need. I would look into hard candies as you can suck on them for a while like These. You need a better alternative than tums, aside from you potentially dying from consuming them in large quantities each one of those is 10 calories which can quickly add up especially if you’re going through complete bottles. Another thing you can try is flavored water mixes with no or low calories/sugar. It’s all about finding alternatives. Sugar addiction is hard, hang in there!
I just learned about Isopure in another reddit post. Just ordered some, as it looks promising.
Best of luck, this is a true sign of personal strength. Something that helped me further get away from sugar was reading about how it is processed inside our body, and no one lays it down better than Dr. Robert Lustig, I recommend beginning with Fat Chance
The protein powder I am using now is an orgainic pea protein powder. It's really bland, so I mix a frozen banana, carob powder, and stevia in with it and it works for me for breakfast, along with some toast and butter.
Thanks!
With the kids, we basically did not have sugary things in the house, but did have snacks like pretzels, corn chips, nuts, etc.
We taught moderation. They could have sweets when at friend's homes or if someone brought things in to school, or visiting with grandparents, but just didn't do it ourselves.
Our kids do eat sweets today, but neither has a big issue with it. So, if someone can eat sweets in moderation, go for it! For me, they are addicting, so I avoid them.
The protein powder I am using now is an orgainic pea protein powder. It's really bland, so i mix a frozen banana, carob powder, and stevia in with it and it works for me for breakfast, along with some toast and butter.
Be well!
What stuns me about honey is that pure honey won't spoil. Literally it will last indefinitely. Check out this book,
I use vanilla stevia drops. My favorite is from Sprouts. If you don't have a Sprouts near you, this brand is pretty good too: NuNaturals vanilla stevia drops
Then you might want to know about a fantastic book that sat on my shelf for many years:
Healing the Shame that Binds You by John Bradshaw.
Also, there is a popular saying, "Never say anything to yourself inside that you would not say out loud to a 5 year old child in public." That was the reference to a 5 year old child.
Be well.
I bought the Healthworks raw organic ones here and split it with friends: amazon.com/gp/product/B00DLMVHQ0
I have a $16 coffee/spice grinder, so can grind nibs into cocoa powder when I need it and no longer keep cocoa powder around. Similarly, for things like cumin, coriander, mustard etc., with the grinder I just keep the whole versions rather than keeping two bottles for the "seed" and "ground" versions; rosemary too. Doesn't lose potency as quickly, either.
That sounds similar to my struggle. I’ve finally figured out that sugar is a major trigger for my binges. It causes my insulin to be out of control and I feel insatiable hunger. Intermittent fasting and no/low processed sugar was a game changer for me.
This is the allulose I bought originally. After a few buys I went all in for a bulk purchase to save a bit of money long term. Just be careful you buy PURE allulose. Some companies will mix it with sugar alcohols to make it an even 1:1 ratio for white sugar but my body does not do well with those. Allulose is only 70% as sweet as sugar so I either add pure monk fruit powder or 30% more allulose than what the recipe calls for.
Happy Baking!
Yeah it’s The Whole30 30 day guide. It’s got recipes and a ton of information on the program. Definitely worth the $12 Even if you don’t do the full 30 days it’s a great way to kinda reset your hard to quit cravings
The Whole30: The 30-Day Guide to Total Health and Food Freedom https://www.amazon.com/dp/0544609719/ref=cm_sw_r_cp_api_i_i5bOFbMAGYP48
I love pasta too! I think if it's a potential issue for you, you should cut it out completely and go cold turkey. There are tons of substitutes you can use. First, spaghetti squash is amazing. It works really well with Italian red sauces - I especially like it with sausage and peppers. If you like lasagna, you can use slices of zucchini in place of the noodles - it's nearly impossible to tell the difference. If you like Asian dishes, shirataki works well. I use it when I make lo mein.
And here's the weirdest switch: when I feel like fettucinni alfredo, I make this recipe. I know it seems like it shouldn't work, but it totally does. I cook it a little longer than the recipe says and I use lots of garlic.
I'm not sure that all these comments about it being natural sugar are correct. I have this oat milk and it has less than 1 gram of sugar per serving. 14 grams sounds like they added sugar to sweeten it and make it more palatable, which is a pretty common thing with alternative milks. What is on the list of ingredients?
My suggestion is to finish what you have, but look for one that is marked "unsweetened" next time.
This is the one i use. Its much less expensive and not a lot of ingredients for me to possibly have issues with. Tastes nasty- but I tolerate it and the taste fades quickly. Plus it works for me! https://smile.amazon.com/gp/aw/d/B0002NPB2W?psc=1&ref=ppx_pop_mob_b_asin_title
This is the one my mom got. She likes it because she wont use something icky tasting and she can handle the toothpaste mint taste of this. https://smile.amazon.com/Empower-Cravings-Immediately-Suppressant-Addiction/dp/B07DR7NTFR/ref=mp_s_a_1_4?dchild=1&keywords=sugar+suppressant&qid=1597106480&sprefix=sugar+supp&sr=8-4
Good luck! This is turning into a real game changer for me. I really didn’t expect it to work but i was desperate. Now I feel like i have something other than willpower to get me through these first few weeks/months until the cravings subside. Im already seeing a reduction in my headaches and the edema in my ankles from a week with no sugar. I did get some detox symptoms but a bit of bentonite clay a few times a day helped a ton w that
I enjoyed this book . It is about a family making this change and the pros and cons. Our public library has a cool section in the healthy living group with several other good ones too.
Amazon also do sugar free gummy bears. To take your mind off of any sugar cravings read the reviews. You'll be laughing so much you'll forget about your cravings. https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.amazon.co.uk/Astra-Sugar-Teddy-Bears-Sweets/dp/B01LTIQJVK&ved=2ahUKEwiMxJ7fyffmAhU5UhUIHUqoC48QFjAAegQIBhAC&usg=AOvVaw3hhoC5YmCiukl5UIh90L8M
yeah stevia has a zero glycemic index, and i don't feel any kind of psychological addiction to it which is really nice. it's completely natural and comes from a plant. basically the only healthy options as far as i know with sweeteners are monk fruit extract, erythritol and stevia. this is what i use
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Alright, finally back in town. I take one a day of this:
https://www.amazon.com/GNC-Chromium-Picolinate-Vegetarian-Caplets/dp/B001IPAXS0
200mcg, but depending on your own use it might be different. Bonus points for not being expensive! The 200mcg by itself did plenty for me, so I would definitely start there.
Best of luck, hope it goes well!
Well, actually I have another blog post about why I wanted to do a 7-day water fast:
https://fastingforhealth.org/2016/08/22/why-i-want-to-attempt-a-7-day-water-fast/
Regarding the scientific basis, there are actually a lot of good books out now regarding this topic. Here's one, for example:
https://www.amazon.com/Good-Gut-Taking-Control-Long-term/dp/1594206287
If you have a sugar addiction yourself, I highly recommend doing some research yourself and attempting a 7-day water fast. I can only speak from my own experience, but it has literally been a huge surprise for me! I actually didn't do the 7-day fast with the expectation of curing my sugar addiction. It was an unexpected benefit.