Beat the Sugar Habit: 3 Steps to Cut Sweets (Mostly) Out of Your Life

Editor’s note: This is a guest post written by Mike O’Donnell of the IF Life.

Sugar, sugar, sugar. It’s everywhere. It’s in our drinks, it’s in our foods, and it’s hidden in places we never would think of. Many would call sugar their friend in time of need, but in fact their so-called “good friend” could turn out to be their worst enemy in disguise.

Sugar for many is something they may have been battling with for a long time, but the past is the past. Time for sugar to be seen for what it really is, and for us to take back full control of our lives. Here’s a simple three-step process to help you start to win back the battle for your health.

First Step – Awareness of what Sugar Really Does to Your Body

I think most people I talk to will say they “know” that they shouldn’t have sugar, but they really can’t help it. To me that is a lack of true awareness of what sugar does to oneself. I don’t think many people will say that they want to hurt their body on purpose, but unless they know it’s really happening they will continue down that road. Sugar is slower to impact our health (as we don’t die from an overdose right away), and it’s that slow destructive process that is the most dangerous. Unfortunately most people don’t know the damage until it has already been done (diabetes for example).

Let’s look at what is really going on with sugar from inside our body’s point of view.

Sugar increases fat storing. Possibly the most important hormone in the body when it comes to weight loss and health is insulin. Insulin is the main hormone that we have full control over daily through our diet and lifestyle. When we eat sugar and it enters into our bloodstream too quickly, we have a spike in blood sugar levels (hyperglycemia). Now in times of high activity we are able to burn it off, but if we are sitting around this is not a good thing. So in response to that high level of blood sugar (known as glucose), the body will release more insulin into the bloodstream. Insulin will then take the excess glucose and try to find a place to store it. If your muscles are all full (or have insulin resistance) then the best place to put the excess glucose is fat cells. When insulin is high, the fat cells are told to start storing (shutting down any process of releasing stored fat into the blood for burning). With chronic high insulin spikes comes a resistance to it (insulin resistance) by your cells, leading to more insulin production, leading to more fat storing, and more resistance, eventually going down a road of diabetes and ill health for the whole body. It’s interesting to note that in cultures known for their longevity, many had different diets and lifestyles but the one thing they all had in common was low fasting insulin levels.
Sugar disrupts normal brain function. I think most people can relate to mood swings and energy highs/lows that come after a high sugar meal. Sugar can also be the source of many people’s increased anxiety and depression. Let us not also forget the kids with ever-increasing attention “disorders” and behavioral issues. Sugar is not helping with that, either. In fact, there have been many studies that show when taking sugar out of a kid’s diet and increasing fat intake, their attention/learning ability increases, their behavior changes for the better, and in some extreme cases have been able to manage (if not eliminate) seizures. The brain is made mostly of fat and although runs on glucose it gets “shorted out” with too much sugar.
Sugar decreases your overall health and makes you age quicker. Too much sugar will lower your overall immune system, increase destructive inflammation, lead to essential mineral deficiencies in the body, feed bad bacteria growth in your gut (all health starts in the gut) and other wonderful stuff. Aging is just a fancy word for the body breaking down quicker than it can repair itself, as that is what happens when we get older. Aging also is accelerated by the increasing risks of all degenerative diseases such as diabetes, osteoporosis, heart disease and cancers. We are all going to get older, but it doesn’t mean that we have to “age” quicker.

Not a good overall list on what sugar does to our body right? Well on the reverse side by taking sugar out of our diets as much as we can (and controlling insulin), we can effectively help to do the following:

Increase fat burning ability of the body.
Increase the immune system and state of health.
Slow down the destructive aging process.
Decrease risks for most degenerative diseases.
Have steady energy all day long (no crashes or swings).
Have increased mental clarity, focus and concentration.
Increase positive behaviors in children (as well as adults).

So first step is that we need to be aware of what sugar is really doing in our bodies. Once we see what is happening, I think we can start to change our view on whether it is our good friend or possibly public enemy #1 in our daily lives.

Second Step – Realize You are in 100% Control of Your Actions

This could the most underrated yet the most important step, as we are the only person who controls what we put into our body. Everything starts in what we choose to put in our mouths. Some people may say they can’t control their sugar cravings, but that is already admitting defeat and giving up power to some “cosmic sugar influence” out there. We can pass on dessert, we don’t need to buy a candy bar, we can drink water instead of soda, but the choice is ours to make.

Also many like to call it an “addiction”. This is just another way to give up your own personal power of choice. While sugar can have “addictive like” qualities, it’s not something that you own or is a part of you. Fight the battle and you will get over the addictive feelings, they will go away. But if you call it an addiction and make it part of you, then it is yours to keep forever. Be free from it, let go. Take back control and anything is possible.

Third Step – Just Live the Daily Journey one Choice at a Time

Life is just a series of present moments, and the choices we make in those moments. So let’s just focus on what we can do right now instead of worrying about what has happened in the past or may or may not happen in the future. “Now” is all we have and all we need to focus on.

Choose to eat more natural foods. Choose whole food proteins, healthy fats and natural sources of carbohydrates (processed carbs are just lumps of sugar to the body once digested quickly). If it wasn’t around a thousand years ago or is made by man (and not nature), chances are you don’t need it. Note how it says “Choose” above, as it is your choice.
Find the hidden sources of sugars and remove them. Sugar is hidden in places such as sauces, ketchup, soups, processed foods, drinks, so called health bars, and more. Become a label reader and see how much sugar you are consistently putting into your body. Don’t fall for the marketing trick either of “low fat”, because that usually means “more sugar”.
If it’s not near you, you can’t eat it. So get all sources of sweets, deserts and sugar out of your house. If you are even tempted and it’s nowhere to be found, then you can’t have it. Simple enough right? If you want to go out for a treat then make it something that you have to work for and go some place, don’t keep it within arms reach or easy access.
Make each meal balanced to control your blood sugar and insulin response. If you don’t let your blood sugar crash then you are less likely to crave an intake of sugar. Balance with whole food proteins, healthy fats and non-processed carbs. Have a slow and steady stream of glucose into your body, and not a rush that is created with sugar.
Eat sugar from its natural packaging - like fruit (as it is packed with fiber, water, vitamins and minerals) and other complex sources like vegetables.
Base your larger intake of carbohydrates around workouts and other activity. If you are able to use it for fuel right away or to replenish empty muscle and liver glycogen when they need it, then you will not be increasing storage into your fat cells.
Choose to burn fat, not store it. Realize that you can burn fat all day long if you give your body the right hormonal signals, which means keeping insulin low and glucagon high (which goes up when insulin lowers, but also shuts down when insulin rises). There is no way that you can keep burning fat if sugar is always present and elevating insulin all day long.
Get out and exercise. Feeling stressed? Then go for a walk and don’t reach for Ben and Jerry. Want to help increase insulin sensitivity in the body (which is a good thing), do some resistance exercise. The body was naturally meant for movement, so go break a sweat everyday doing something you enjoy.
More fish please. The brain loves the essential Omega 3 fatty acid DHA. Also Omega 3s are key to helping to increase insulin sensitivity, decreasing inflammation and increase burning fat. All this leads to fewer cravings for sugar and the body’s ability to handle it as well. Best source is wild salmon (not farmed) or you can supplement with Cod Liver/Fish Oil daily as well.
Learn it’s OK to say “No”. Don’t feel pressured to eat something just because someone else is or passes it to you (like a birthday party every week or sweets at the office). You have the final say in what you put into your mouth, so learn to say “No Thank You” with a smile.
Get rid of your mental attachment to sugar and food - once a week with a short fast (like only eating dinner for a day once a week). Many people are just too attached to needing to eat food all the time. Maybe that is why many people eat when they are watching TV or feeling bored. Time to realize that you will not starve yourself or whither away if you take a short break. Use that time to clear your mind, get perspective, and go for a walk in nature. You may be surprised at the revelations you may have during those quiet times of not eating. Also break that need for eating consistently, you can do fine once in a while without it, but more importantly break your mental attachment to constant food intake. An added bonus to fasting is you will help your body to “reset” some of its natural cravings and instincts. So you may start out craving sugar in the beginning of the fast, but later on your cravings may shift to something else like vegetables or healthy fats. Help your body to find it’s natural and primal instincts once again.
Control and manage your stress. Stress and your reactions to the environment around are important, as high stress will lead to increased cortisol. Cortisol in turn will lead to increased demands for blood sugar and increased sugar cravings. Take notice in the past when you may have eaten the most sugar and you may see a pattern around stressful and emotional reactions. Control your stress and you can control your cravings.
Go to bed early and get your sleep. Again notice when you may crave sugar the most, and chances are that it is late at night. If you are going to bed very late, then you are probably also messing up your natural cortisol cycle. You may see that if you go to bed by 10:30 you won’t eat junk food at night….but if you stay up to 11:30 or later you eat more and more sugar. Your body is confused and getting all the wrong signals as you stay up later, so to get your natural hormonal cycle down get to bed early and you will feel better for it.
Don’t ever get down on yourself. Do your best every day and don’t beat yourself up if you do have some birthday cake or ice cream. It happens and no reason you shouldn’t enjoy things time to time. Just don’t make it a staple of your life and once it happens, just move on to the next meal. Don’t focus on a mistake that might have been made in the past, as that is how people end up feeling depressed and just eating more. It’s OK as you are not expected to be perfect but you are expected to be in control. Do your best and keep smiling knowing the future is made up of whatever choices you make next!
Enjoy Life. It’s really quite simple that is we move and eat the way our bodies were designed for, health and happiness usually follows. So go enjoy life, have control over you choices, don’t worry if you have some cake once in a while, and be able to smile knowing that you are healthy and in control.

This is a guest post from Mike O’Donnell, a professional health and fitness coach. His blog can be seen at www.theiflife.com.
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Beat the Sugar Habit: 3 Steps to Cut Sweets (Mostly) Out of Your Life

Editor’s note: This is a guest post written by Mike O’Donnell of the IF Life.

First Step – Awareness of what Sugar Really Does to Your Body

Let’s look at what is really going on with sugar from inside our body’s point of view.

Sugar increases fat storing. Possibly the most important hormone in the body when it comes to weight loss and health is insulin. Insulin is the main hormone that we have full control over daily through our diet and lifestyle. When we eat sugar and it enters into our bloodstream too quickly, we have a spike in blood sugar levels (hyperglycemia). Now in times of high activity we are able to burn it off, but if we are sitting around this is not a good thing. So in response to that high level of blood sugar (known as glucose), the body will release more insulin into the bloodstream. Insulin will then take the excess glucose and try to find a place to store it. If your muscles are all full (or have insulin resistance) then the best place to put the excess glucose is fat cells. When insulin is high, the fat cells are told to start storing (shutting down any process of releasing stored fat into the blood for burning). With chronic high insulin spikes comes a resistance to it (insulin resistance) by your cells, leading to more insulin production, leading to more fat storing, and more resistance, eventually going down a road of diabetes and ill health for the whole body. It’s interesting to note that in cultures known for their longevity, many had different diets and lifestyles but the one thing they all had in common was low fasting insulin levels.
Sugar disrupts normal brain function. I think most people can relate to mood swings and energy highs/lows that come after a high sugar meal. Sugar can also be the source of many people’s increased anxiety and depression. Let us not also forget the kids with ever-increasing attention “disorders” and behavioral issues. Sugar is not helping with that, either. In fact, there have been many studies that show when taking sugar out of a kid’s diet and increasing fat intake, their attention/learning ability increases, their behavior changes for the better, and in some extreme cases have been able to manage (if not eliminate) seizures. The brain is made mostly of fat and although runs on glucose it gets “shorted out” with too much sugar.
Sugar decreases your overall health and makes you age quicker. Too much sugar will lower your overall immune system, increase destructive inflammation, lead to essential mineral deficiencies in the body, feed bad bacteria growth in your gut (all health starts in the gut) and other wonderful stuff. Aging is just a fancy word for the body breaking down quicker than it can repair itself, as that is what happens when we get older. Aging also is accelerated by the increasing risks of all degenerative diseases such as diabetes, osteoporosis, heart disease and cancers. We are all going to get older, but it doesn’t mean that we have to “age” quicker.

Increase fat burning ability of the body.
Increase the immune system and state of health.
Slow down the destructive aging process.
Decrease risks for most degenerative diseases.
Have steady energy all day long (no crashes or swings).
Have increased mental clarity, focus and concentration.
Increase positive behaviors in children (as well as adults).

Second Step – Realize You are in 100% Control of Your Actions

Third Step – Just Live the Daily Journey one Choice at a Time

Choose to eat more natural foods. Choose whole food proteins, healthy fats and natural sources of carbohydrates (processed carbs are just lumps of sugar to the body once digested quickly). If it wasn’t around a thousand years ago or is made by man (and not nature), chances are you don’t need it. Note how it says “Choose” above, as it is your choice.
Find the hidden sources of sugars and remove them. Sugar is hidden in places such as sauces, ketchup, soups, processed foods, drinks, so called health bars, and more. Become a label reader and see how much sugar you are consistently putting into your body. Don’t fall for the marketing trick either of “low fat”, because that usually means “more sugar”.
If it’s not near you, you can’t eat it. So get all sources of sweets, deserts and sugar out of your house. If you are even tempted and it’s nowhere to be found, then you can’t have it. Simple enough right? If you want to go out for a treat then make it something that you have to work for and go some place, don’t keep it within arms reach or easy access.
Make each meal balanced to control your blood sugar and insulin response. If you don’t let your blood sugar crash then you are less likely to crave an intake of sugar. Balance with whole food proteins, healthy fats and non-processed carbs. Have a slow and steady stream of glucose into your body, and not a rush that is created with sugar.
Eat sugar from its natural packaging - like fruit (as it is packed with fiber, water, vitamins and minerals) and other complex sources like vegetables.
Base your larger intake of carbohydrates around workouts and other activity. If you are able to use it for fuel right away or to replenish empty muscle and liver glycogen when they need it, then you will not be increasing storage into your fat cells.
Choose to burn fat, not store it. Realize that you can burn fat all day long if you give your body the right hormonal signals, which means keeping insulin low and glucagon high (which goes up when insulin lowers, but also shuts down when insulin rises). There is no way that you can keep burning fat if sugar is always present and elevating insulin all day long.
Get out and exercise. Feeling stressed? Then go for a walk and don’t reach for Ben and Jerry. Want to help increase insulin sensitivity in the body (which is a good thing), do some resistance exercise. The body was naturally meant for movement, so go break a sweat everyday doing something you enjoy.
More fish please. The brain loves the essential Omega 3 fatty acid DHA. Also Omega 3s are key to helping to increase insulin sensitivity, decreasing inflammation and increase burning fat. All this leads to fewer cravings for sugar and the body’s ability to handle it as well. Best source is wild salmon (not farmed) or you can supplement with Cod Liver/Fish Oil daily as well.
Learn it’s OK to say “No”. Don’t feel pressured to eat something just because someone else is or passes it to you (like a birthday party every week or sweets at the office). You have the final say in what you put into your mouth, so learn to say “No Thank You” with a smile.
Get rid of your mental attachment to sugar and food - once a week with a short fast (like only eating dinner for a day once a week). Many people are just too attached to needing to eat food all the time. Maybe that is why many people eat when they are watching TV or feeling bored. Time to realize that you will not starve yourself or whither away if you take a short break. Use that time to clear your mind, get perspective, and go for a walk in nature. You may be surprised at the revelations you may have during those quiet times of not eating. Also break that need for eating consistently, you can do fine once in a while without it, but more importantly break your mental attachment to constant food intake. An added bonus to fasting is you will help your body to “reset” some of its natural cravings and instincts. So you may start out craving sugar in the beginning of the fast, but later on your cravings may shift to something else like vegetables or healthy fats. Help your body to find it’s natural and primal instincts once again.
Control and manage your stress. Stress and your reactions to the environment around are important, as high stress will lead to increased cortisol. Cortisol in turn will lead to increased demands for blood sugar and increased sugar cravings. Take notice in the past when you may have eaten the most sugar and you may see a pattern around stressful and emotional reactions. Control your stress and you can control your cravings.
Go to bed early and get your sleep. Again notice when you may crave sugar the most, and chances are that it is late at night. If you are going to bed very late, then you are probably also messing up your natural cortisol cycle. You may see that if you go to bed by 10:30 you won’t eat junk food at night….but if you stay up to 11:30 or later you eat more and more sugar. Your body is confused and getting all the wrong signals as you stay up later, so to get your natural hormonal cycle down get to bed early and you will feel better for it.
Don’t ever get down on yourself. Do your best every day and don’t beat yourself up if you do have some birthday cake or ice cream. It happens and no reason you shouldn’t enjoy things time to time. Just don’t make it a staple of your life and once it happens, just move on to the next meal. Don’t focus on a mistake that might have been made in the past, as that is how people end up feeling depressed and just eating more. It’s OK as you are not expected to be perfect but you are expected to be in control. Do your best and keep smiling knowing the future is made up of whatever choices you make next!
Enjoy Life. It’s really quite simple that is we move and eat the way our bodies were designed for, health and happiness usually follows. So go enjoy life, have control over you choices, don’t worry if you have some cake once in a while, and be able to smile knowing that you are healthy and in control.

Posted on 13 October 2008 in Habits, Health Tip Day |
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Comments (84)

Corey - Simple Marriage Project Says:

October 13th, 2008, 22:18 pm

Okay- I had to put down the chocolate chip cookie to type in this response.

My issue is the late night snacks. Got to cut them out.

Great post.

Eric Hamm Says:

October 13th, 2008, 22:19 pm

Both my wife and I are hypoglycemic so we know about the roller coaster of energy and emotions that can ensue after a little too much of the sweet stuff.

I like how you put (mostly) into the title. I’ve tried going completely without sugar and it eventually caused me to be in constant ‘LOW’. Now, I just have a teaspoon of brown sugar in my oatmeal every morning and I’m set for the day. The rest of the time I get my sweet tooth with a piece of fruit.

Great advise and a well constructed post. Thanks for sharing this information with us Mike and thanks, Leo, for sharing this great blogger!

nosaj Says:

October 13th, 2008, 22:27 pm

the picture choice is amazing. it captures our childish lack of self control with sugar. she could’ve been the cutest girl with her beautiful green eyes matching her spring green dress… but coupled with the article, she reminds me of golum getting a taste of the ring. haha. gnite.

anonymous Says:

October 13th, 2008, 22:56 pm

If you find you cannot stop, OA can help.

http://www.overeatersanonymous.org

Janet Says:

October 13th, 2008, 23:12 pm

Many of us did not learn from our parents the skills to nurture ourselves without indulging and set limits without feeling deprived. A program that helps you learn these skills, and move from a life of imbalance to a life of balance and joy, is The Solution: http://thepathway.org/

Janet Roper Says:

October 13th, 2008, 23:14 pm

Once I got off sugar, It was nauseating watching others eat it. Of course, the trick for me, is not to take that first bite!
Harmony,
Janet

Sara at On Simplicity Says:

October 13th, 2008, 23:18 pm

Perfect timing! I finally got sick of the slow weight gain and decided that feeling better was more important than enjoying every single yummy food that passed my nose. Even as a sugar freak, it’s been surprisingly easy to limit my sugar intake once I decided it was in my hands.

Amen to saying no to treats at work, though. I’ve done a great job of eating healthier, to be stymied by brownies in the break room. I need to come up with some canned excuses on why I’m not partaking and participate without eating junk food.

ZeroNews Says:

October 13th, 2008, 23:34 pm

Thanks Leo for this article.
I’ll be more motivated because I know - after I read this article - sugar disrupts normal brain function.

Best Regards,
Adrian

Kori Says:

October 13th, 2008, 23:41 pm

This came at just the right time for me. I just ate five cookies cause I am doing work on my computer and I was just angry at myself for it especially because I worked out for an hour today, AN HOUR ERASED in a memory of a few cookies.

Krist Says:

October 13th, 2008, 23:45 pm

I thought sugar withdrawal was BS till I went through it myself.
My oldest has a reaction to high fructose corn syrup and it’s in EVERYTHING. My tastes have really changed for the better since (mostly) giving up sweets.

Laura Says:

October 14th, 2008, 0:08 am

We cut back our sugar in stages to side step a family history of diabetes–huge motivator. My Achilles heal, though, is actually salt. And your post has been great encouragement to work toward balance there, too.

Your Friendly Neighborhood Computer Guy Says:

October 14th, 2008, 0:10 am

Thanks for the great post Mike. I really don’t think alot of people realize how detrimental sugar can be.

About a year ago I started really limiting and watching my sugar intake, among other dietary modifications. I can say that since then I have not gotten nearly as sick as I used to and keeping a consistent weight is never a struggle.

I had a friend who could never figure out why she couldn’t loose any weight even though she was exercising and dieting. I kept telling her that morning coffee that she would load up with sugar was probably a big part of the problem…though she never did believe me. Maybe I’ll forward her this post!

Peter | The Change Blog Says:

October 14th, 2008, 0:51 am

Very good article Mike. I have cut back on the sugar over the past year and have seen many of the benefits you mention, in particular steady energy throughout the day and greater mental clarity. I still have a sweet tooth which I indulge now and again, but I don’t mindlessly consume things such as pop throughout the day.

Eugene (Editor, Varsity Blah) Says:

October 14th, 2008, 1:27 am

“The greatest mistake a man can make is to sacrifice health for any other advantage” – Arthur Schopenhauer

Ryan McLean Says:

October 14th, 2008, 2:10 am

These are some really great tips. I am getting married in just 9 days and I want to cut down on my sugar. Thanks

Miguel de Luis Says:

October 14th, 2008, 2:47 am

I have been dieting for the last three months. I will be dieting for life.

Last week I attended a birthday party. I did not eat much, but I ate a portion of the cake. Boy I felt a sugar high. It’s incredible how you notice things when you are unused to them, made me realize a few things.

LiveWellSimply Says:

October 14th, 2008, 3:30 am

This looks good. Now I’ve got to go actually do it!

kaiehl s Says:

October 14th, 2008, 3:39 am

great article!! thank you so much for helping to get this message out there & in the minds of more people out there. blessed be.

Mikael Rieck Says:

October 14th, 2008, 4:06 am

Thank you Mike. Even though I new most of this it is so great to get a reminder. This article will definitely help some people to eat healthier in the future. Great that you took the time to spell it out in such details.

eternalvoyageur Says:

October 14th, 2008, 4:10 am

You should add a warning about chemical sweeteners. Aspartam kills, but other chemical stuff isn’t good for us either.
Look on the internet for Stevia and Agave syrup, these two natural sweeteners contain almost 0 calories !

BusyWoman Says:

October 14th, 2008, 4:39 am

I agree that the only way to have success in defeating the sugar demon is not to take the first bite. It’s like anything that is an addiction. You can’t sit a glass of vodka in front of an alcoholic and try and get them to have just one sip!

Thanks for bringing this issue to the forefront of my mind. It is something I am going to address with the self.

Alex Shalman Says:

October 14th, 2008, 5:37 am

My friend told me a secret yesterday, that I still haven’t tried, but might later this week. The secret is to unlock nature’s candy. Freeze a purple grape and enjoy.

This calls for a follow up article.

Leo Says:

October 14th, 2008, 5:48 am

@Alex: I love frozen grapes! They were my staple when I quit smoking — got me through some tough times.

Tabitha (From Single to Married) Says:

October 14th, 2008, 6:28 am

I love this post! Having cut sweets from my diet eight months ago, I can attest to everything written here. I stopped eating sweets in order to be healthier and the results have been amazing. I lost weight, I feel better than ever, and the amazing part - I don’t miss eating sweets.

Granted it’s hard at first, but like Leo says - you are in control of your actions. Once I got past the first few weeks, I found the craving began to disappear. It’s amazing how natural food such as grapes and strawberries, etc. began to become a dessert of sorts.

Anyway… just my experience. Good luck!

Holger Says:

October 14th, 2008, 6:29 am

Good post. Sugar is the worst enemy for your body, also because it holds back vitamin B12 or destroys it entirely, as Max Otto Bruker pointed out. Im also afraid it’s similar with salt (increases high blood pressure, for example) and coffein (the same). I’m planning to cut off all three from my meal-plan not so far in future, by now I have enough to do to make non-smoking one of my habits.

jessi Says:

October 14th, 2008, 6:35 am

One thing I missed is this…. sugar DOES NOT really taste good.

Once you begin to pay attention to it, you will notice how anything sweet (except fruit) will leave a sourish, unpleasant taste in your mouth.
Combined with becoming more sensitive to the highs and lows sugar causes, this motivates me to eat less sugar.

Something I noticed is that when I refrain from having any refined sugar products for about three to four days, I no longer crave sweet snacks.
There are times when I walk past the ice cream parlor and think ‘hmm, an ice cream would be nice’ and then Ithink: ‘yeah, but I’ll have to battle the sugar cravings for three days afterwards’. Often this just makes me walk on!
The pleasure of those five minutes eating the ice cream simply does not outweigh (ha, ha) the nuisance of having cravings for three to four days afterwards.

Also, eating sugar will just alter my state of mind. I feel like I’m not ‘myself’ any more. Particularly by eating chocolate, which is full of fat as well, I realize that I simply loose my state of clarity and awareness by taking sugar - or other junk food for that matter.
Following the Fit for Life rules really opened my eyes to this.

I think it’s a good tip to not eat, or to eat only fruits and raw vegetables for one day per week. This helped me a lot.

elsie Says:

October 14th, 2008, 7:54 am

And if you not only find you can’t stop, but that you binge, you have mood swings, you feel like you’re drugged, you’re depressed, Radiant Recovery can help.

http://www.radiantrecovery.com

Callie Says:

October 14th, 2008, 8:22 am

Fruit and its natural sweetness, I think, is the key to satisfying a sugar craving and giving up sugar. I keep fruit around for snacks as well as using it as a sweetener in things like oatmeal. Having it easily accessible for those cravings was what helped me eliminate sugar from my diet so far. Dried fruit, especially, is a life saver. I always get dessert cravings after meals, so I keep things like dried dates around that serve as a sweet replacement.

Designer Says:

October 14th, 2008, 8:41 am

thanks a lot for the lovely article

Stephen Says:

October 14th, 2008, 8:55 am

It surprised a lot of people when I wrote an article regarding how juice is part of the cause of diabetes. This issue is highlighted here when fruit is mentioned and how it contains a complex of fiber, vitamins, minerals, and sugar (fructose).

Juice is just the fructose. No fiber to slow sugar absorption and no very necessary vitamins and minerals. Without which the body must draw vitamins and minerals from its own reserves to deal with the sugar. Which is why sugar is considered anti-nutrition.

A very good article. Well done!

Elizabeth Says:

October 14th, 2008, 8:57 am

Great post! Sugar is truly the enemy to me. I’ve been a low carber since 2003. I lost weight, feel great, lowered my cholesterol, and maybe best of all, just feel totally in control of what I eat. I no longer have a restless sugar demon inside me that won’t let me think straight until I go get that chocolate bar.

And of course, as pointed out, it’s not only the obvious sweets that are the problem, it’s all the places sugar and especially HFCS is hidden. Check all labels!

sara elisabeth Says:

October 14th, 2008, 9:28 am

i love it! sugar has been my focus lately as with a transition to a new job have come office treats, lunches out, cookie runs, less exercise, and all sorts of hazards (and my new position is with a health oriented organization!)

this was just the push i needed.

also, the discussion of child behavior and sugar is so important — my younger sister had “adhd” before anyone knew what it was, and actually her case was very extreme but her behavior was eventually able to be controlled almost entirely through diet (after she was tortured with all sorts of drugs and behavior modification… what a tragedy).

i too have seen extreme differences in my mood based on how much processed sugar and carbs i take in.

thanks for the great article!

Fit Bottomed Girls Says:

October 14th, 2008, 10:09 am

I’ve started cutting high fructose corn syrup and low-cal sugar subs out of my diet and since then my cravings for sugar have dropped big time. Now the high-sugar energy bars and granola bars I used to eat are sickening sweet to me. I’m not off homemade tiramasu yet, but it’s only an occasional treat. ;)

Mike OD - The IF Life Says:

October 14th, 2008, 10:13 am

Thanks for all the great feedback everyone as I enjoyed writing this article. I know sugar can probably be the hardest demon to tackle nowadays, but also gives the greatest reward to health if you can take control over it. Insulin is one of the most important hormonal responses we should focus on for longevity and weight loss (and sugar sends it out of control). Glad everyone found it informative and now to put it into action. :)

Mike OD - The IF Life Says:

October 14th, 2008, 10:19 am

Also good note on the artificial sweetener and HFCS, those need to go as well. HFCS especially, since it is everywhere (in processed foods) and can lead to bad things like fatty liver disease (in which fat builds up in the liver and compromises it’s function as a fat burning organ, so you will start to gain weight). Also the artificial sweeteners should be taken out as they can interfere with the hormones and neurotransmitters of the brain, effecting levels and communications cause such things like anxiety, depression, mood swings, lack of focus, disruptive behavior and more. When the brain doesn’t work properly, the whole body will suffer. If you need something, Stevia is about as natural a sweetener as you can find (but still should avoid processed foods with stevia as there is still many other chemicals in them that could interfere with brain and body function). Our health is a sum of all parts…and the more destrcutive toxins/chemicals we can remove while increasing our detoxification/repair processes, the better off our state of health will become.

Neon Says:

October 14th, 2008, 10:50 am

Compliance through fear. The way of the world these days.

Hilaire Says:

October 14th, 2008, 11:02 am

If I don’t buy it, I won’t have to eat it.

Barb C. Says:

October 14th, 2008, 11:08 am

Thanks for the added reasons for saying “no” to sweets. I am truly amazed at the negative things sweets do to our bodies. I no longer think sugar is as innocent as I once thought.

Excellent post today!!!

ali Says:

October 14th, 2008, 11:12 am

So could you please let me know, what can I eat for the breakfast?

Dale L - Thought Bubbling Says:

October 14th, 2008, 11:38 am

I know you mention exercise, but for me I can’t say enough about it in relation to sugar consumption. When I’ve tried to stop eating junk food without exercise, it just hasn’t worked well — for some reason, combining it with an exercise program really made the difference — maybe because there is more of a mental focus on health.

I have Zen Fever! Says:

October 14th, 2008, 11:40 am

Leo - I put down my doughnut to read your guests post! I also have my Soda pop! I guess I better not eat anymore doughnuts and candy bars.

texafornia Says:

October 14th, 2008, 11:47 am

Use “Men’s Bread” for bread. (in the freezer section of the health food section.)
Eat Ezekiel cereal. The more like grape nuts, the better.
Sweeten with Stevia.
Don’t ever, ever drink non-diet colas. That stuff is diabetes in a can.

michael Says:

October 14th, 2008, 11:58 am

You mean the cookies aren’t in control? They do not demand that I pursue them relentlessly?

Hm. I’ll have to have a little chat with them…

Mojowrkn Says:

October 14th, 2008, 12:18 pm

I know most people here know this but alcohol is considered a super sugar by most nutritionists. It quickly converts to sugar in your bloodstream, spikes insulin levels and slows the metabolism. Dont be surprised to see a lot more research coming out on how truly bad alcohol is in the next couple years.

Liz Ness Says:

October 14th, 2008, 12:39 pm

It’s as if you were listening to a conversation I had this morning with my husband…

Thanks for the tips! This is something that I am in the process of doing. I appreciate the encouragement and ideas.

Jay Says:

October 14th, 2008, 12:45 pm

Mike;

As always, spot on and you’re getting feed back from new folks, not the normal PM or CF crowd.

Thanks for cross posting.

Jay

Cherry Says:

October 14th, 2008, 12:59 pm

I helped cut the sugar down in my diet by reducing it in my coffee little by little. I used to take 3 or 4 packs of sugar in my coffee. I eliminated one pack a week or until I adjusted to the new taste. I now drink my coffee without sugar and it’s gotten so that I can’t stand coffee with any sugar in it.

I did the same with soda. I switched from drinking diet Coke every day to carbonated flavored water. Now drinking diet Coke gives me a headache because I can taste all of the sugar in it.

Eventually you become sensitive to foods that have sugar in it and your body rejects them. I’ve lost my taste for sugar and I feel so much better now.

my year without Says:

October 14th, 2008, 13:24 pm

Having gone without refined sugar all of 2008 so far, I am so happy to read such a well written and informative article about sugar. You key in on some of the most important reasons to give up sugar, why it’s detrimental, and how to quit! I have been writing about my own journey saying NO! to sugar, and dealing with cravings and pseudo-addictive thoughts. I’ve narrowed down the “addiction” part of sugar.
There is some research that supports the physical addiction of sugar, but for myself, it is 100% psychologically addictive. Nothing comforts the brain like a frosted cupcake with sprinkles, or fresh chocolate chip cookies, or a hot fudge sundae! However, there are so many wonderful natural sweeteners to use in baking, that I have been able to nurture myself with the same comfort foods, just using slightly different ingredients.
I have also been forced to look at WHY goodies are comforting. I have been trying all year to find comfort in healthier foods–and it is working. I have found complete pleasure in slicing a ripe pear and enjoying every juicy bite. While I eat healthy foods, I think to myself how nutritious it is, what it is doing for my body, how good I will feel afterward, and then I immediately think how bad I would be feeling if I were downing a box of Oreos or pint of Ben and Jerry’s. Basically, I’m positively reinforcing my healthy behaviors so that I am more likely to engage in healthy eating in the future. It’s working!

Jon C Says:

October 14th, 2008, 15:09 pm

For what it’s worth- take a look at Sugar Blues by WIlliam Dufty. It’s a little frantic in it’s pace, but there’s quite a bit of “information” about what happens when your body is on and then off sugar…

The best part is the book is from 1974.

LP Says:

October 14th, 2008, 15:28 pm

“Get rid of your mental attachment to sugar and food - once a week with a short fast (like only eating dinner for a day once a week). Many people are just too attached to needing to eat food all the time.”

This was a great post overall, but this particular tip is very dangerous. Most people do actually need to consume calories throughout the day, *especially* at breakfast and lunch. Messing around with your blood sugar this way is a bad, bad idea, and just makes it that much harder to exercise control over what to eat, when you finally get to eat. Rigid food limitations, like fasting or restrictive diets, are almost never the way to go, unless they’re necessitated by health problems.

Mark M. Says:

October 14th, 2008, 16:37 pm

Great post, I have actually been noticing myself eating small meals, but 5-6 times a day.

(btw - where you said “(read about it here)” you forgot to link it. :P)

Daniel Says:

October 14th, 2008, 16:38 pm

This is one of the better articles I have read, in a very long time, kudos to you for all the research.

Though your tip on eating once in a day is almost never a good idea. The only time you might not want to eat is if you are sick, that is the only time your body might want no food. But never say “don’t eat”. That is detrimental to your body, your metabolism. Your body will think it is being starved or can’t get food, so it will shut down or slow down tasks it thinks might not be needed. This could be mental, physical. Just a bad idea.

Great article though.

Mike OD - The IF Life Says:

October 14th, 2008, 17:04 pm

LP/Daniel - when you talk about taking a short break/fasting in terms of what it really does to your fasting metabolism and muscle retention there are alot of mainstream myths out there with no actual science to back it up. Starvation mode is determined over several days of very low calorie consumption, not with a missed meal. Also thyroid output is not compromised during short fasts when you enter back into the refeeding stage which must also have enough calories. There are studies to also show that short fasts can increase HGH levels (releases fat and spares muscle), lower daily cortisol (through increasing the body’s ability to better handle stress) and increase FFAs (Free Fatty Acids) in the blood to be burned up in the muscle. This is not even to mention the other tremendous health benefits to your digestive system, heart, lung and brain as well as living longer. Trust me I wouldn’t have thought this long ago either…until I started doing all the research and did it for myself for the past couple years. The key being short intermittent fasts and enough calories during refeeds (it’s not starvation by any means). Hypoglycemia is something to watch out for (low blood sugar) but could also be a sign of something more dangerous down the road. A healthy person should have enough blood sugar stored up through the liver glycogen to supply steady energy. It’s a natural built in survival system that has kept humans alive for a long time back to the days of feast and famines. There are many variables to doing it correctly but if you look up “intermittent fasting” you will see many healthy ways to go about it. I almost never have breakfast and personally find no lack of energy and almost increased mental clarity. It may not be for everyone, but I enjoy the freeing lifestyle. Of course sugar should still be avoided no matter how many times one eats, as it will shut down the FFAs release and encourage more fat storing or muscle breakdown depending on activity level and calorie intake. If you are interested in more research into it you can see more studies here to:
http://www.theiflife.com/resources/research-studies/

Practical Motivations Says:

October 14th, 2008, 17:32 pm

Sheesh. I never realized how much junk I’ve been dumping inside my gut. =( Now it’s time to create another constructive habit: turning away from the candy section at the grocery. Great post!

Jill Says:

October 14th, 2008, 19:58 pm

Very helpful post! I’m almost sugar free but reading this really helps to motivate and help me remember how important eating sugar in its natural form is. Thanks!

Anand Dhillon Says:

October 14th, 2008, 20:19 pm

Excellent post. My favorite point is Eat sugar from its natural packaging. I find that eating fruit when I crave something sweet is more than enough to satisfy me.

Dana Says:

October 14th, 2008, 21:08 pm

OMG. The article is great but some of the tips I’m reading in the comments, not so much. F’rex: Alcohol DOES NOT convert to sugar in the human body. It is created by organisms that are *consuming* sugar–you could say it’s a sugar waste product. You can’t turn it back into sugar any more than you can turn poop back into a slice of pizza. Sorry for that visual. But here you go. I know it’s Wikipedia, but the elements discussed there are verifiable:

http://en.wikipedia.org/wiki/Alcohol_metabolism

As to the idea of “good carbs.” People need to get over the concept that we somehow need grains in our diets in order to be healthy. There isn’t anything in a grain food, nutritionally speaking, that we can’t get from some other food and often in a much more bioavailable form.

Want to know what the “good carbs” are? Non-starchy vegetables. Sometimes fruit, especially berries. That’s it. You don’t need anything else, at least not in large amounts and certainly not all the time.

As to the individuals who stated that once-a-day eating is dangerous, that’s not true either. The only reason anyone needs to worry about blood sugar level maintenance is if they’re already eating a high-carb diet. That’s the only time you get the blood sugar spikes and crashes. As a sometime low-carber I can attest that I need to eat much less often because the spikes and crashes just aren’t there. Now, that’s not why I lose weight on low-carb. I tracked it in SparkPeople for a bit and found that even at almost 3000 calories a day I was still losing. For reference, I’m 5′6″, over 200 pounds and metabolically resistant to weight loss. Just as a data point.

So if you’ve already cut sugar and starch out of your diet and have achieved blood sugar control that way, intermittent fasting is not going to hurt you. In fact, studies show that it is actually GOOD for you, increasing bioavailable B vitamins in your system and lowering homeocysteine (sp?) levels in your blood. Here’s an interesting link about that–a blog entry but, again, verifiable:

http://www.proteinpower.com/drmike/intermittent-fasting/inflammation-and-intermittent-fasting/

Read the whole thing. Not only are the bits about Ramadan-style fasting and its effects on inflammation and B vitamin availability fascinating, but I learned something new about the relationship between glucose levels and vitamin C utilization. I didn’t know they compete for the same receptors on cells. Sheds a whole new light on the relationship between aging and collagen degeneration–we already know wrinkling is related to collagen breakdown, we already know excess glucose prematurely ages the tissues and I think there is a relationship here somewhere.

So, yeah. Don’t just kick sugar, kick grain–as much as possible. I’m trying to mitigate this somewhat with my daughter by introducing lacto-fermentation into our diet to handle grains and some other problematic foods. In fact I’ve got a homemade sourdough starter bubbling on the kitchen table as I write this. It’ll be interesting to see if sourdough’s any worse for us than industrial bread…

Dana Says:

October 14th, 2008, 21:12 pm

By the way, that bit about artificial sweeteners messing with brain chemistry: that might be true of aspartame (probably is, actually) but I don’t think it’s true of Splenda. About the worst people can say about sucralose so far is that it’s got a chlorine atom. So does table salt. With a proper sodium/potassium balance, table salt’s harmless.

Stevia’s OK but most sellers of it don’t process it right and they leave it tasting nasty. I like raw honey but it still has the drawback of containing fructose (though not much different proportions than table sugar). And it still messes with blood sugar. I’ve tried erithritol (sp?) but I almost can’t taste it, so it’s useless to me.

And in the balance sucralose is still better for me than sugar. They’ve found that you get a little bit of an insulin response if you taste something sweet but if there’s no actual sugar to follow it up, it’s nothing to write home about–you get a much larger increase eating honey.

The FDA seems to think stevia’s unsafe. I’m not sure what that’s about; still need to read up on the pros and cons.

eclecticaliah Says:

October 14th, 2008, 22:21 pm

This article came at a good time for me…this year I got caught in a cycle of taking a can of soda to work every day. I think, “It’s nice to have a little treat during the day to make me feel better”…but that statement just reveals that I am emotionally attached to my comfort food to make up for an unhealthy level of stress at work. When I make the choice to take that soda each day, sometimes I think maybe I shouldn’t take it today, but then I say, I better take it or else I might get tired or stressed and not have any soda. Now that I’m writing it out, it sounds terrible. Any advice?

Anne Says:

October 14th, 2008, 23:37 pm

Thanks, Mike! This came at the perfect time.

Usman Says:

October 14th, 2008, 23:44 pm

How do you think the children will give up the sugar?? They cannot always been controlled…you know.

Israel Says:

October 14th, 2008, 23:53 pm

Brad and Mike’s sites have opened my eyes up wide. I am glad I came across their writings on IF. There are so many misguided folks out there, not because they are stupid, but because it is what we have been taught and told for so long.

I would say, go out and try different things and do what works for you.

J.D. Meier Says:

October 15th, 2008, 5:09 am

I like how you break the journey down to one choice at a time.

Mike OD - The IF Life Says:

October 15th, 2008, 11:37 am

eclecticaliah - I would say look at the source of the problem, excess stress. If you are constantly stressed that is not going to be healthy, and yes that will raise cortisol (many call it a stress hormone but it is really a blood sugar monitoring hormone) and carb cravings. Fight or Flight response was only meant for short bursts, not all day use. Get control of your stress and your energy should be more consistent throughout the day. I would look at Leo’s past post on work productivity 2.0, great stuff. Work smarter, not longer.

Usman - Yep I was a kid, and I ate sugar. All you can do as a parent is control the home environment and try to teach them the importance of good foods so when they are out from under your control they will know what foods to eat and why. I think telling them the “why” part is the most important, as no kid wants to gain weight or increase chances of acne (inflammation issue which sugar will not help).

Maura Says:

October 15th, 2008, 12:12 pm

Great article… and timely for upcoming holiday season!

Just want to add a couple comments about diabetes. There is a common misperception that eating sweets or a bad diet are the primary causes of diabetes. But there are two primary types of diabetes.

Type I diabetes — (aka “juvenile diabetes,” reflecting it’s usual early onset) - is caused by the body failing to produce insulin, and is a genetically inherited disease. Blood sugar levels spike and stay high unless insulin produced outside of the body is introduced, and the diabetic will experience nausea from feeling “full” and extreme thirst. The body cannot survive without insulin, and the Type I diabetic is generally on a daily regimine of insulin injections. Diet and exercise cannot cure or repair Type I diabetes, but helps mitigate the destructive long-term effects of the disease.

Type II diabetes — the better known type that generally develops in older people with poor eating and exercise habits - is the type which results from the body’s resistance to insulin the body produces (as described in this article). Diet and exercise choices directly and indirectly effect the disease itself.

@Usman - Now, I’ve got to jump on my soapbox for this:

As for limiting kids’ intake of sugar, if they’re eating it outside the home or bringing it in themselves, they should be getting exercise to burn it off. Parents CAN control time in front of the computer, nintendo and television, and CAN enroll kids in organized sports or encourage play outside, by joining them and/or providing equipment and playmates. They also control what food they buy and bring into the home. It is a parental obligation to use the available means to keep to keep your children healthy, including teaching good eating and exercise habits.

WIth more and more children developing Type II diabetes, parents are not doing their job and need to learn to employ the means available to them. Blaming the child is a lame excuse. Children aren’t aware that being lazy, overweight and consuming large amounts of sugar may cause them to develop diabetes, which later in life may cause diabetic retinopathy which may lead to blindness, or poor circulation which may lead to numbness and amputation of lower extremities. It’s up to the parents to grow up and parent their children.

Charles Martin, DDS Says:

October 15th, 2008, 13:52 pm

Great article about some little-known but very important issues. Another complication of elevated blood sugar levels is gum disease. If you have gum disease, the risk of developing diabetes is much higher. And once you develop diabetes, it interacts with gum disease in ways that make both conditions worse. There’s more about this on my blog at http://dentistryfordiabetics.com/blog.

c Says:

October 15th, 2008, 14:24 pm

Good post- I have been careful about using less sugar.. My focus is now on reducing salt…

Tori Says:

October 15th, 2008, 19:23 pm

It’s true…once you eat less sugar your body gets used to it and you actually don’t crave sweets anymore.

When I used to eat a lot of “diet” (i.e., artificially sweetened) items, I was a carb/sweets craving junkie. Since I gave all that up, cravings are gone!!!

I’ve found that removal of all artificial sweetners is best… Sucralose (Splenda) does NOT agree with my tummy! I think regular sugar would be better than Splenda, but that’s IMHO.

I agree that avoidance of high fructose corn syrup is also a MUST!!!

performative mirror Says:

October 16th, 2008, 6:43 am

Only eating one meal/day (even if just once per week) increases fat storage. When the body realizes it has been 12 or however many hours and it hasn’t received food, it goes into starvation mode, and any food taken in by then will be directly stored as fat for future use, in case the body becomes in danger of starvation again. This is why it is healthiest to eat in small increments throughout the day instead of 2 or 3 large meals.

susan Says:

October 16th, 2008, 15:32 pm

I think its a good reminder for people not to punish themselves. If we look at eating as a lifestyle instead of some sort of deprivation than we will be less inclined to beat ourselves up. Thanks for the post.

Rubi Torres Says:

October 16th, 2008, 18:27 pm

Great article. Thanks a lot!!!

I have translated to Spanish:

http://ctdeportes.blogspot.com/2008/10/venza-al-hbito-del-azcar.html

Regards

alis Says:

October 17th, 2008, 3:22 am

Great article, I try to control my sugar intake by actually stopping at that one bite, I don’t really want to give it up completely!
About fasting; I live in Turkey so a lot of people I know fast during Ramadan, and almost all of them finish the month with a few extra pounds. This is mainly because after a whole day of hunger people go overboard on dinner. I tried it once or twice and at the end of the day I was so hungry that I ATTACKED food. I think fasting would only work if you have great willpower and can really control what you eat at that 1 meal. Your body may not be going into starvation mode, but your mind sure is.

Will Says:

October 17th, 2008, 16:19 pm

Great article! I eat very healthy for the most part - fruits, veggies, whole grains, but sweets are my downfall! After reading more about the effects of sugar, I think Ill be cutting back a bit more. Thanks!

Rob O. Says:

October 19th, 2008, 7:05 am

I’ve done a pretty good job of replacing high-carb, sugary stuff with lower-carb items - or just weeding them out altogether. However, artificial sweeteners are a bit of a trap too in that they don’t help you break from your sweet-tooth. Splenda is, at the same time, a blessing and a curse! So, now I’m trying to wean myself off of sweet things in general, not just things sweetened with sugar.

Btw, I have found that some fruits, especially melons, work really well for having a sweet taste but not spiking your blood sugar levels as quickly or dramatically as other fruits.

Susan Su Says:

October 20th, 2008, 0:54 am

Thanks for this great post. People don’t like to talk about our addictions (especially the most common, socially accepted ones like sugar), so this is brave!

I’m cutting out sugar in preparation for a major surgery I’m having in two weeks - I’ll be damned if I’m going to up my bodily inflammation before I’m due for the operating room.

This surgery involves a puffy face, so I’m trying pre-emptively de-swell as much as possible!

Miss Gisele B | myBeautyMatch.com Says:

October 20th, 2008, 9:36 am

I love sweets very much. But I have left eating sweets due to my health problems. It’s very painful to stop intaking sugar at one byte but you can cut it off slowly.

Countessa Chocolata Says:

October 21st, 2008, 12:48 pm

I know sugar is bad for you. My 63 year old mother was just diagnosed with Type II Diabetes and I’m going to get it unless I change my habits. I’ve been experimenting with giving it up, reducing it, etc. for a few years now. I’ve learned that 1.) I can reduce my cravings if I cut it (refined/added) out completely for about a week first, 2.) sugar most definitely affects moods and energy in a negative way, and 3.) the more often I eat it, the more I want it. I also lost 7 pounds in 1 month by doing nothing except cutting out sugar entirely.

I like the comment about how calling yourself a sugar addict (which I have been doing) can actually set you up for failure by excusing your lack of control. I think this idea could be useful when trying to reduce the amount you eat, or when trying to get off of it slowly, but I’m not entirely convinced that this method can work for me (although I’m still testing it out). Good luck everyone, you’re not alone!

Chriswaterguy Says:

October 24th, 2008, 1:13 am

Further to what Janet Roper said about not taking the first bite…

If I eat something sweet in the morning, I find I crave food throughout the day, especially sweet things. So I make sure I have a savory breakfast, not sweet - and if I have a snack, I see how I can make it savory. Like peanut butter (the natural kind only - nothing but roast peanuts and salt) goes well with chilli flakes or black pepper, and dried oregano, thyme or mixed herbs. I’ve even used chipotle sauce in a pinch - anything rather than turn it into a sweet.

Also, if I’m regular with yoga and stay peaceful, my craving for sweets and meat decreases. Stress and lack of exercise, and the cravings kick in seriously.

I’m sure it varies a lot from person to person, but that’s how it works for me.

eclecticaliah Says:

October 24th, 2008, 17:32 pm

An update…The day after reading this article, I stopped taking my daily can of soda to work. On the second day I had a bit of a headache in the afternoon, but I have had no negative repercussions since then. My intense cravings for soda and the feeling that I “need” it to get through the day have stopped. I still allow myself to have some soda on the weekends, especially if we go to a restaurant to eat, but it is a choice that I make rather than a compulsion. Hooray! I’m in control!

Deborah Johnson Says:

October 28th, 2008, 11:54 am

After years of constant fatigue, I made a commitment to eating natural foods, cutting back on sugar and processed foods and exercising. I noticed a change almost immediately. I had more energy, food tasted better and I found myself craving fruits and vegetables.

Simply getting back to basics and putting quality over quantity makes a big difference. It’s a small change that reaps huge benefits.

Chris - Zen to Fitness Says:

November 9th, 2008, 14:03 pm

Cool post Mike, very solidly laid out and easy to read for anyone….. I have e-mailed it to a few friends and family. Your doing a great job showing people the truth about sugar theiflife is still just about the best resource on the web!!

Gennis Says:

November 21st, 2008, 19:43 pm

Thanks for such a great article. I find this to be the single most difficult part of my diet to control (recovering chocoholic). Regarding the comment about finding hidden sources of sugar…about 3 or 4 years ago I started reading labels on any and all food packages that I purchased. This may be common knowledge nowadays, but I was shocked at how sneaky food manufacturers can be when it comes to slipping high fructose corn syrup into the ingredients list in just about everything (even food that doesn’t need sweetening…uh, bread? This has got to contribute to the overall hightened level of sugar in the American diet and the terrifying obesity trend! It’s quite frustrating. I make it a policy to avoid any food that has this ingredient (and I limit the “packaged” food that I buy. Recently, I have noticed an ad campaign (sponsored by a corn farmers consort) touting the okay-ness of HFCS…don’t believe it! Keep it natural…and read labels!!

Healthy Weight Loss Girl Says:

December 23rd, 2008, 15:16 pm

Thank you for the wonderful tips, it is sooo hard to eliminate sweets from your diet!