Refined Sugar and Me in 2017 -- Week One: The Experiment Begins
I meant to have a thoughtful post all ready to go in the New Year to talk about how refined sugar fits into some of the ways Mashup Mom is changing focus in 2017, but I lost... well... focus. Blame it on the sugar. 🙂 So here's the off the top of my head version, and we'll continue unpacking this over the next few months.
So I'm seriously limiting refined sugar this year
I've tried giving up (most) refined sugar before, and made it two months and down 12 pounds earlier this year -- which is when I felt great, relaxed my guard, fell of the wagon, went sugar crazy over the holidays, and now am back where I started. I'm now four days in to trying this again, and am so far down three pounds (yes, even after our New Year's Steakstravaganza) and just slightly irritable.
I figure that posting here and checking in occasionally with you guys will help me with accountability, and also that some of you might be interested in playing along.
So here's what I'm doing
I'm giving up desserts with refined sugar, and most processed foods with added sugar. Some of the things I'll be talking about here include:
- Balanced snack ideas
- Reading material
- How it's going
- What's been frustrating
- Affordable whole foods
- Reading food labels and finding alternatives
And I'd love to hear experiences and suggestions from you guys along the way! This broad sugar-y theme will also influence some of the newer blog topics for the New Year, like certain of the Make It or Buy It posts.
So here's what I'm not doing
I'm not substituting in artificial sugars, I'm not avoiding carbs in general or natural sugars, and I'm not cutting out all processed foods, just most of them. Fruit? Good. Potatoes? Not going away, guys. Lightly salted bagged popcorn is my fiber filled friend, canned beans are a time saver, and bread and bacon bits are great, in moderation. After a month or so I also intend to start adding minimal sugars back in (a little local honey in a homemade marinade or dressing, for instance).
I'm also not interested in being militant about this. Even Costco rotisserie chicken has added sugar -- but at .5 g per serving and given how far one stretches, I'm OK with that. Potatoes and strawberries and rotisserie chicken don't trigger sugar cravings and mindless eating for me, but crackers and cookies and cereal do. Your experience may be different.
And, I won't be stopping with the weekly ALDI meal plans. (But note that I've always tried to weight the bulk of that ALDI meal plan budget towards fresh meat, dairy, and produce over processed packaged goods).
So who's trying this with me?
If your experience parallels mine at all, the first week of sugar withdrawal will be especially bad -- with days 2-3 being the worst. Here's just a taste what you might get:
- Stabbing headaches
- Crazy hunger pangs
- Irritability
- Body aches
Last time I gave this a try, though, I felt great a couple weeks in. Here's a taste of what you might get:
- More energy
- Better digestion
- Better mood
- No mid-afternoon slump
And -- take this from someone who hasn't been skinny for 35 years -- you might see some weight loss, without being hungry all the time. Last time I tried this, I dropped the most weight in the first week but then it continued to come off slowly and steadily after that.
So everyone's different
Sugar is my downfall, but it might not be yours. I know it's super trite to talk about this in January, but it's been in the back of my mind all through the craziness of the holiday season -- and I figure I can't be the only one. 🙂 What's your own eating plan for the New Year?
Follow weekly updates on my journey to limit refined sugar here.
I did NOT know Costco Rotisserie Chicken had added sugar in it! I started following THM 2 years ago and have been limiting sugar ever since -- always reading labels for added sugar and I guess I just never thought to look at that one! I'm not militant about it either - I'd say I strive for 80% success! 🙂
Hi, we are doing the same thing! I just made a 'snack/lunch plate for my son that consisted of 2 hard boiled eggs, cubed jack cheese, a sliced apple and some whole-wheat crackers. We are not being militant either, (because life is hard enough : ) ) but are REALLY trying, just like you.
Agree with reading labels vigilantly, and removing as much processed food as possible, including white flour and frozen food. That one is hard because frozen pizza is my go-to when I cannot cook ahead, as we both work full time. I still dream of whole wheat pizza at my local store(s) but will not pay a fortune for it at whole foods or similar stores. We plan on eating real food, and making healthy choices when 'real food', for whatever reason, is not available. I'm referring to work parties, kids parties, work events, etc. We can't control everything, but we do decide what comes in this house. So wish us luck, we need it!!!!
I'm in! I have been planning to do this as well. I look forward to your insight along the way.
Ooooh, I like this post a lot! Glad you didn't wait for perfect. 😉
I have been watching my refined sugar intake for many years. I am not militant about it. My greatest downfall is coffee. I really like coffee, but only if I can add a little sugar (1/2 tsp?) and cream. When I tried to cut as much sugar as I could out of my life, I had to switch to morning tea, because there are many flavors that I don't feel need sweetening (like Earl Grey and Irish Breakfast). But slowly I returned to coffee in the morning, and that means I am starting the day with sugar, which is not good. I don't like any "fake" sugar or even the "natural" alternatives like stevia. Honey is the only exception, and I only like that in tea.
I like a few olives and nuts as an afternoon snack, often with a small low-sodium V8 with a little cayenne sprinkled in and a squeeze of lemon juice. I used to like Rye Crisps with hummus, but can't find Rye Crisps anymore...
Good luck, and I am excited to hear more about this.
Wasa makes a rye crispbread -- I'm sure I've seen it in my Pete's Market so maybe try local produce stores near you? Luckily I like my morning coffee black, because I'm pretty sure giving that up at the same time would do me in. 🙂
I try to avoid carbs as much as possible so that really helps limit my sugar intake as they tend to go hand in hand. I was fanatical about it when I started, but now I give myself a break now and then. My husband is a type I diabetic so it helps the whole family to cut back on the sugar. Good luck!
Totally In! I don't really coupon anymore but am so interested in limiting my sugar. In fact, I'm 2 days sugar free! Next, I'm going to try to limit my carbs.
I went off all sugar, including artificial/honey/agave -and- all flour over 10 months ago, following the diet plan at BrightLineEating.com. This was not easy but after losing 40+ pounds, I am a believer. It was quite a physically tiring journey due to the sugar withdrawal but worth it. If anything has either sugar or flour in the first 3 ingredients, I don't eat it. Simple rule to follow. And I eat a Lot of vegetables. Being over the age of 50, I had given up all hope of ever losing weight, after trying everything out there. Oh! Garcinia Cambodia tablets from Costco help curb hunger pangs too. At least it worked for me, even with my stress fueled eating habits. Hugs and prayers to all who are on the weight loss path. Do what works for you and keep faith in yourself that you will get through this.
I've been wanting to try this, so much information out there about how bad sugar is for your body. We were not meant to eat that much each day, looking forward to reading more.
Great Idea!!!! I have tried it from time to time in my life but I can never make it stick!! Maybe this will be that time. I'm in with you!!!
My weight has always been just right. I have three sons, all my biological children. The oldest one is a college freshman now. I went through the times of food shortages before the collapse of the USSR in 1991. We could afford only basic foods, but not snacks or treats. Therefore, I am not used to food with added sugar and hope I will never crave them. As one of my fellow students said about a pastry during my college years, "It is unhealthy and expensive".
Rachel - What do you do when the cravings come??? I'm always weak when it comes to chocolate ?
I'm four days in to this round, so ask me in a month 🙂 , but I'm with you on the chocolate. Last time the cravings got a -lot- better after a couple weeks, though -- and I swear other things start tasting sweeter.
I cut out all sugar on a cleanse for two weeks. It was very restrictive, but I felt great when done. I ate ONE fig or a date to satisfy my sugar craving. Warning they are super sweet and I only ate it when I felt myself wanting to cheat and run for the chocolate! I also started drinking dandelion root tea. It tastes like weak coffee and is a detox.
Tomorrow is a new week and we're starting too. Went grocery shopping tonight and loaded up on fruits & veggies. My biggest struggle is coffee!! I also don't like any of the substitute sugars and must have flavored creamer in my coffee or Baileys, but that just isn't a good idea most mornings! ?
I really want to cut out sugar, but tend to convince myself that if my 3 cups of coffee are my only added sugar it's okay. I know for a fact that it isn't, but I just can't kick that awful habit.
Need to try to get back to eating right...More seafood, limiting sugar, limiting carbs/gluten. When I felt better a couple of years ago, I was eating tons of green veggies at every meal. I had tons of energy!! Now I have put on pounds so feeling sluggish. Also need to get back to doing calastetics on the morning before work!! Thanks for taking the lead Rachel!!
I gave up refined sugar 2.5 years ago and never looked back. The results have been mixed. On one hand, it totally improved my digestive system. A complete transformation, which was fabulous. On the other hand, my permanent weight loss was only 6 pounds (I'm over 60 and replaced those sugar calories with foods that were higher in fat. Due to my slower metabolism and higher fat consumption, the weight loss was minimal.).
Like you, I haven't gone nuts with this. I don't want to be one of those people who makes a big deal out of what I eat. But, I enjoy knowing that I've made a good decision to improve my health - and that my blood sugar levels are excellent.
Good luck!
I think this is great Rachel. I'd like to try this too!
Watch the video, Fed Up. You can find it at your local library ;). It changed our whole outlook on sugar.
We watched it on Netflix a while back. I've been thinking about this quite a long time. 🙂
Fed Up was amazing. I'm going to have my kids watch it!
I started following a paleo(ish) diet. I'm mostly paleo, but do eat the occasional home made popcorn (with just butter and sea salt), eat a very occasional corn tortilla or corn chip, etc. Paleo eliminates all sugars except natural ones - honey, maple syrup, blackstrap molasses, etc. It really does make one feel much better!
I would love to do this as I do crave sweets but after I eat them, it doesn't really do "anything" for me. I just eat it because it's there. But my question is what foods all have refined sugar? also, I am gluten free, so I am limited as to what I can eat already, somewhat.
Today's post lists a bunch of the most common names for added sugar to look for ingredient lists -- hope that helps! http://www.mashupmom.com/refined-sugar-week-3-name-taste-sweet/
I applaud your efforts to go sugar free. Although it is a daunting process, it is so rewarding to veer off what I call poison to our bodies. I am currently not 100% sugar free, but am very conscious of what I buy and put in my body. I do all of the cooking and have been making my own desserts. I like to know what I am eating. When we eat the right food, (nutritious foods), our bodies get full and we do not overeat. I also make dog food for my dog, no store bought for her. She is all natural.
I am all about couponing, have been a super couponer for several years but have cut back due to the products I choose to have in my stockpile. I no longer buy 90% of the processed foods I used to and I have healthy cleaning alternatives to what I used to use.
Thank you for sharing your journey with all those who subscribe. You are educating people on a health concern that they might otherwise not be aware of. So thank you.