0

votes

easing into sugar-free

Answered on August 19, 2014
Created May 17, 2011 at 1:59 AM

So I've realized that I have a bit of a sugar dependency. I don't need a lot, but it seems I need it everyday, or else I get a headache. I've tried going cold turkey but I really struggled, felt hungry and tired with a splitting headache.

Has anyone tried reducing their sugar intake over time? Did it work? How?

Cf626d3fba66c18297b3f1116a920e58

(3417)

on September 07, 2013
at 01:28 AM

One simple reason: you didn't evolve to be full all the time. A fasted state has a different hormonal profile than a fed state. It pays to put your body through variability similar to what HGs experienced. Chronic anything is never good, including chronic satiety, because HGs experienced dynamic conditions, thus their bodies evolved dynamic response systems which you should utilize. There are many, many benefits to fasting. Head to Pubmed and search "intermittent fasting" or "calorie restriction" and see what sounds good to you. As for your problem, insulin sensitivity should interestyou

796d2266c54ffe57bf43a00b4315b747

(44)

on May 17, 2011
at 10:22 PM

your going to get a headache just worrying about it LOL. just stop eating sugar and drinking crappy coffee. it's not that hard. your psyche and all the coercive persuasion are tricking you. YOU DON'T NEED ANY OF IT. (=

Cf626d3fba66c18297b3f1116a920e58

(3417)

on May 17, 2011
at 06:09 PM

I don't think it's far to dismiss is as a load of rubbish based solely on how it sounds. Fat makes you fat sounds pretty reasonable to me. Turns out, it's not. To each their own, but fasting has proven benefits, but don't take my word for it... http://www.ncbi.nlm.nih.gov/pubmed/16051710. Changing your whole way of eating may be the solution to this problem of yours. At least read the article, do some research, and decide for yourself before you refuse an alternative like IF that might just be what you're really looking for to fix your blood sugar.

559aa134ff5e6c8bcd608ba8dc505628

(3631)

on May 17, 2011
at 06:09 PM

rude. ...

E0e9255281093b2d518b56d5217a0955

(184)

on May 17, 2011
at 05:39 PM

Um, yeah, it sounds like a load of rubbish. I'm trying to cut one sugary thing from an otherwise healthy diet, not looking to totally change my whole way of eating.

E0e9255281093b2d518b56d5217a0955

(184)

on May 17, 2011
at 02:49 PM

Why skip meals at all?

E0e9255281093b2d518b56d5217a0955

(184)

on May 17, 2011
at 02:46 PM

The fraps and caps have lots of milk in them, so yeah, they are pretty sugary all around. However, it's 10:45am, I had a pretty good sleep and so far am doing OK with fruit and green tea for my sugar/caffeine fix. The true test will come this afternoon! Eek!

Cf626d3fba66c18297b3f1116a920e58

(3417)

on May 17, 2011
at 12:26 PM

Worth adding: My girlfriend eats 4 times a day (carby things, she's not Paleo) excluding snacks and claims always to be hungry. I've completely forgotten what hunger is -- even did a 48 hour fast with no pangs -- but when on SAD, my eating patterns were just like hers out of necessity. I was always hungry and hypoglycemic.

22212e9ba2a041e6da6c963d4d41615a

(5773)

on May 17, 2011
at 10:47 AM

Still something to consider. When my sister in law went paleo she cut out her 1 diet soda a day and had headaches from the caffeine withdrawal.

Medium avatar

(5136)

on May 17, 2011
at 05:46 AM

Becker is right, but don't try fasting after a Snickers or Frappucino. It will be a fail and you will say "oh, i can't fast" instead of "oh im spiking my blood sugar which is then causing this crash." First start upping dietary fat, avoiding sugar and then start skipping meals.

Medium avatar

(5136)

on May 17, 2011
at 05:38 AM

Sugar stimulates and burns, fat soothes and fuels. You should very likely increase your good dietary fat intake (butter, coconut oil, well raised animal fats) as you mellow out on the sugar, otherwise you will have a very hard time kicking the sugar. Your body needs a more sustainable fuel to replace sugar, and fat is it.

Cf626d3fba66c18297b3f1116a920e58

(3417)

on May 17, 2011
at 03:20 AM

Their recommendations assume a macronutrient intake opposite your own, and that's a significant fact. Most people eat a ton of carbs per meal... what better way to rectify hypoglycemia than to eat frequent, carby meals? I can think of a few... don't tell the docs, though! Blood glucose isn't much affected until 16-24 hours after a fast begins, and even then, it's a minor decrease. After about 36 hours, things really start to get wonky in the blood. I can't speak for your situation, but generally, it is safe to fast for up to 24 hours for just about anyone in reasonable health.

E0e9255281093b2d518b56d5217a0955

(184)

on May 17, 2011
at 03:04 AM

I think you may be mixing up hypoglycemia with hyperglycemia. I can't see how eating less or fasting is a good idea for someone whose blood sugar is already too low. I've definitely never had a doctor tell me to eat less - always to just eat more frequently (no junk of course), and not to let myself get too hungry in the first place.

796d2266c54ffe57bf43a00b4315b747

(44)

on May 17, 2011
at 03:01 AM

my mother has a similar issue with "sweets". specifically chocolate and only at night. i'm curious as to why Shari asked about what particular time.

E0e9255281093b2d518b56d5217a0955

(184)

on May 17, 2011
at 02:56 AM

I'm wary of aspartame; I think it's worse than sugar (at least sugar comes from an actual plant). My trips to Starbucks aren't very social - just in an out. Unfortunately I think it really is just the sugar. I can totally skip Starbucks...but eventually I will need something very sweet.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on May 17, 2011
at 02:54 AM

I think fruit is a good idea. Or try going to the light fraps? They are half the sugar. Might be a good way to ease off?

E0e9255281093b2d518b56d5217a0955

(184)

on May 17, 2011
at 02:52 AM

I'm pretty sure it's the sugar, the fraps and caps don't have all that much caffeine as there isn't really much coffee in them.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on May 17, 2011
at 02:48 AM

Have you tried ordering sugar free from Starbucks? Wondering if any part of it is just the deliciousness of the drink or maybe the social aspect of going to Starbucks? What are your carb levels like aside from these sugary drinks?

Cf626d3fba66c18297b3f1116a920e58

(3417)

on May 17, 2011
at 02:47 AM

Definitely be proactive trying to restore your insulin sensitivity -- take concrete steps. Your age, prior health and diet, and existing metabolic damage will dictate how smoothly and completely the transition will occur. Your inability to skip meals speaks volumes about your insulin sensitivity, namely that it's too high. Fasting seems to be what equalized me the most, namely 24-hour fasts twice a week. I've since stopped that and started a daily 16-hour fast for strength purposes, but I responded better the sugar when doing 24 hour fasts. Give em a try maybe.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on May 17, 2011
at 02:46 AM

Every single day? Any particular time of the day that you cave?

E0e9255281093b2d518b56d5217a0955

(184)

on May 17, 2011
at 02:30 AM

Snickers bar sugar. Coffee frappucinos and Iced Caps to tell the truth - eek! Other than that my diet is pretty healthy, not full Paleo but not a lot of junk. I mostly cook from scratch at home.

E0e9255281093b2d518b56d5217a0955

(184)

on May 17, 2011
at 02:20 AM

Yes, I am a little hypoglycemic. I'm one of those people who has to eat, no skipping meals or eating too lightly, otherwise I crash, turn white and get all shaky and it takes me hours to recover. I'm thinking that I will try to get my sugar fix with fruit, fig newtons and raisins for the first bit (has to be better than an effing coffee frappucino, my current crutch). I can certainly use more exercise. Maybe I need to try to get ahead of the headache - eat the fruit before it comes on.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on May 17, 2011
at 02:18 AM

Are we talking sugar as in a Snickers bar or sugar as in carbs in general? What's your poison?

  • E0e9255281093b2d518b56d5217a0955

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4 Answers

2
4b61b13ed39e5c5d01fe234900cadcf8

(1138)

on May 17, 2011
at 02:37 AM

if the things you need to get through the day are coffee based, have you considered maybe you are having withdrawals from the caffeine more than sugar? Headaches and feeling tired are classic signs of caffeine withdrawal. Maybe you should try switching the starbucks type drinks for coffee with heavy cream or coconut milk. If you are still having trouble, then you will know the culprit really is sugar.

E0e9255281093b2d518b56d5217a0955

(184)

on May 17, 2011
at 02:52 AM

I'm pretty sure it's the sugar, the fraps and caps don't have all that much caffeine as there isn't really much coffee in them.

22212e9ba2a041e6da6c963d4d41615a

(5773)

on May 17, 2011
at 10:47 AM

Still something to consider. When my sister in law went paleo she cut out her 1 diet soda a day and had headaches from the caffeine withdrawal.

1
Cf626d3fba66c18297b3f1116a920e58

(3417)

on May 17, 2011
at 02:08 AM

Sounds like you're a bit insulin-insensitive and you may be having some hypoglycemia. I never had the carb-flu thing myself when I made the transition, but in order to combat it, you have to sensitive yourself to insulin, and that requires eating fewer carbs. You can speed up the process by minimizing cortisol (getting lots of sleep, not working out excessively, not being stressed), by fasting, and by performing sprints and/or weight-training. All of these things will increase insulin sensitivity significantly.

Eat a little fruit if you're really not enjoying the carb flu. Most of the sugar is fructose, which though not the greatest thing in the world, it at least won't affect insulin, thereby furthering the goal of sensitizing yourself to insulin and reaching the real finish line for SAD and the starting line for Paleo as soon as possible.

Cf626d3fba66c18297b3f1116a920e58

(3417)

on May 17, 2011
at 12:26 PM

Worth adding: My girlfriend eats 4 times a day (carby things, she's not Paleo) excluding snacks and claims always to be hungry. I've completely forgotten what hunger is -- even did a 48 hour fast with no pangs -- but when on SAD, my eating patterns were just like hers out of necessity. I was always hungry and hypoglycemic.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on May 17, 2011
at 02:54 AM

I think fruit is a good idea. Or try going to the light fraps? They are half the sugar. Might be a good way to ease off?

E0e9255281093b2d518b56d5217a0955

(184)

on May 17, 2011
at 02:20 AM

Yes, I am a little hypoglycemic. I'm one of those people who has to eat, no skipping meals or eating too lightly, otherwise I crash, turn white and get all shaky and it takes me hours to recover. I'm thinking that I will try to get my sugar fix with fruit, fig newtons and raisins for the first bit (has to be better than an effing coffee frappucino, my current crutch). I can certainly use more exercise. Maybe I need to try to get ahead of the headache - eat the fruit before it comes on.

E0e9255281093b2d518b56d5217a0955

(184)

on May 17, 2011
at 03:04 AM

I think you may be mixing up hypoglycemia with hyperglycemia. I can't see how eating less or fasting is a good idea for someone whose blood sugar is already too low. I've definitely never had a doctor tell me to eat less - always to just eat more frequently (no junk of course), and not to let myself get too hungry in the first place.

Cf626d3fba66c18297b3f1116a920e58

(3417)

on May 17, 2011
at 02:47 AM

Definitely be proactive trying to restore your insulin sensitivity -- take concrete steps. Your age, prior health and diet, and existing metabolic damage will dictate how smoothly and completely the transition will occur. Your inability to skip meals speaks volumes about your insulin sensitivity, namely that it's too high. Fasting seems to be what equalized me the most, namely 24-hour fasts twice a week. I've since stopped that and started a daily 16-hour fast for strength purposes, but I responded better the sugar when doing 24 hour fasts. Give em a try maybe.

Medium avatar

(5136)

on May 17, 2011
at 05:46 AM

Becker is right, but don't try fasting after a Snickers or Frappucino. It will be a fail and you will say "oh, i can't fast" instead of "oh im spiking my blood sugar which is then causing this crash." First start upping dietary fat, avoiding sugar and then start skipping meals.

E0e9255281093b2d518b56d5217a0955

(184)

on May 17, 2011
at 02:49 PM

Why skip meals at all?

Cf626d3fba66c18297b3f1116a920e58

(3417)

on May 17, 2011
at 06:09 PM

I don't think it's far to dismiss is as a load of rubbish based solely on how it sounds. Fat makes you fat sounds pretty reasonable to me. Turns out, it's not. To each their own, but fasting has proven benefits, but don't take my word for it... http://www.ncbi.nlm.nih.gov/pubmed/16051710. Changing your whole way of eating may be the solution to this problem of yours. At least read the article, do some research, and decide for yourself before you refuse an alternative like IF that might just be what you're really looking for to fix your blood sugar.

E0e9255281093b2d518b56d5217a0955

(184)

on May 17, 2011
at 05:39 PM

Um, yeah, it sounds like a load of rubbish. I'm trying to cut one sugary thing from an otherwise healthy diet, not looking to totally change my whole way of eating.

Cf626d3fba66c18297b3f1116a920e58

(3417)

on May 17, 2011
at 03:20 AM

Their recommendations assume a macronutrient intake opposite your own, and that's a significant fact. Most people eat a ton of carbs per meal... what better way to rectify hypoglycemia than to eat frequent, carby meals? I can think of a few... don't tell the docs, though! Blood glucose isn't much affected until 16-24 hours after a fast begins, and even then, it's a minor decrease. After about 36 hours, things really start to get wonky in the blood. I can't speak for your situation, but generally, it is safe to fast for up to 24 hours for just about anyone in reasonable health.

559aa134ff5e6c8bcd608ba8dc505628

(3631)

on May 17, 2011
at 06:09 PM

rude. ...

Cf626d3fba66c18297b3f1116a920e58

(3417)

on September 07, 2013
at 01:28 AM

One simple reason: you didn't evolve to be full all the time. A fasted state has a different hormonal profile than a fed state. It pays to put your body through variability similar to what HGs experienced. Chronic anything is never good, including chronic satiety, because HGs experienced dynamic conditions, thus their bodies evolved dynamic response systems which you should utilize. There are many, many benefits to fasting. Head to Pubmed and search "intermittent fasting" or "calorie restriction" and see what sounds good to you. As for your problem, insulin sensitivity should interestyou

0
796d2266c54ffe57bf43a00b4315b747

on May 17, 2011
at 03:29 AM

a few recomendations for fructose. what about lactose? could it be part of the cause or help with the weaning?

E0e9255281093b2d518b56d5217a0955

(184)

on May 17, 2011
at 02:46 PM

The fraps and caps have lots of milk in them, so yeah, they are pretty sugary all around. However, it's 10:45am, I had a pretty good sleep and so far am doing OK with fruit and green tea for my sugar/caffeine fix. The true test will come this afternoon! Eek!

796d2266c54ffe57bf43a00b4315b747

(44)

on May 17, 2011
at 10:22 PM

your going to get a headache just worrying about it LOL. just stop eating sugar and drinking crappy coffee. it's not that hard. your psyche and all the coercive persuasion are tricking you. YOU DON'T NEED ANY OF IT. (=

0
13db020c06c22c2f8b129034ddc013e4

on May 17, 2011
at 03:14 AM

Caffeine does sound like a possible culprit. Change your diet and you might sort of 'forget' to have same amount of caffeine as before.

Assuming it's not caffeine, fructose is kind of the methadone to the china white. Try overeating sugary fruits (apples, bananas, melon, blueberries w/cream), which might satisfy the sweet-tooth while weaning off sucrose. Fructose is less damaging, and anyway this is transitory. Then slowly (over days if not weeks) reduce the number or portion size of fruits.

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