Food Addiction......
 

I'm reading a book I picked up a the library called Food Addiction The Body Knows by Kay Sheppard. I was wondering if anyone has read this book? It goes into detail about food addicts and compulsive eaters. She suggests eliminating all sugar, wheat , flour and caffeine, because they cause an addictive response in the body. It also says that people who only eliminate sugar will still have cravings and be out of control if they are eating wheat and flour.
She mentions OA so I thought i would post this here. Has anyone here completely given up sugar, and wheat and flour? It seems hard to do. The author says that after your body rids itself of all the sugar (3+ Days) that cravings will subside and most people feel great. Fruit is allowed though and so are whole grains, but no wheat even whole wheat. I was really want to hear from anyone who gave up all of these things, how you feel, is it hard after the initial sugar/starch detox? I know I have a problem with sugar, and I do eat whole wheat but I never tried to eliminate it before, couldn't hurt I guess.

While their may be validity to what the author is saying, I don't think her advice is all that practical. Unless you have a medical condition, sugar and other high calorie foods are not physically addictive. They do stimulate serotonin production and if you are using food as a mood lifter or emotional soother, the chemicals in certain foods are quite effective for that purpose, and can therefore seem addictive. So you could just eliminate all those foods from your life - and I agree that ideally you would be more healthy. But is it realistic to NEVER eat those foods you enjoy again? I don't want to live my life without enjoying good food. I know I can be thin and healthy and still enjoy moderate amounts of things I like, even the unhealthy stuff. I also don't want to be afraid everytime someone brings in a box of donuts to the office. I like that I can have half a donut, feel satisfied, and still keep within my calorie range. By making these foods a part of what you eat regularly, you don't run the risk of bingeing on "banned" foods.

I did for several years. I felt much healthier, lost the weight that I wanted to lose, and elimated most binging. I also eliminated any other foods with a high glycemic index: white rice, corn and corn by-products, white potatos, beer, etc.

I've been sugar free for almost 5 years.

I still eat very little wheat, and make sure that it is 100% stone ground whole wheat if I do eat it. It usually triggers a mini-binge. I use ground oatmeal to make flour for baking protein muffins and pancakes. The few times that I do indulge in something with wheat or sugar in it, I make sure that it is in a controlled environment such as a restaurant.

Hibiscus, I really disagree with you based on my experience. However, we all have different eating issues. Just as there is no one right way to diet and exercise, I don't think there is one answer to this question. You need to know yourself. Can you eat moderate amounts of a trigger food? I tried, and the answer is NO. I don't think a doughnut tastes good at all, but if someone puts a box of them in front of me, I will eat them all and feel sick. Therefore, I don't take the first bite.

Mel

I find sugar and wheat to be very difficult to manage even in small amounts. Like Mel, I have given up sugar and wheat for a long time. I unfortunately struggle with the wheat the most, and when I DO eat even whole wheat, it sends me into a tail spin where it is almost impossible to get over the cravings again. I know a LOT of people who give up wheat (Celiacs and those with Crohns as well as avid followers of Atkins) and do just fine. Some can tolerate spelt. I find I can't handle either, so I strive for a wheat and sugar free diet. Instead, I use some oats, and if I want a cracker, I get 100% rye crackers, like RyKrisp. I don't see it as giving up 'good food' because its not good for me. Sugar is mighty tasty, but when I eat it I feel sick, and when I am off of it, fruit tastes divine, and everything has more taste, and I am more sensitive to the natural sweetness of foods.

So, eating a diet of no wheat and no sugar IS possible...its just hard to get over the initial period of not having it.

Thought I would add my 2 cents here. I agree with Mel and Monet. Is sugar addictive? Of course it is. I do not eat sugar, or wheat products at all. Like Mel, put a box of donuts in front of me, and dont expect me to share them! I am much better off to keep away from all of it.

Do I think you should avoid it? You have to find what is right for you. If you think you have problems with sugar or wheat, try cutting out one at a time. I can tell you that I feel so much better when I am not eating these things. Especially when my mind isnt constantly thinking about when Im going to eat my next chocolate bar, how Im going to hide it from my husband, what Im going to cook, and what can I eat after everyone has gone to bed. Eating sugar, wheat and starch free has certainly made me alot saner!!

Hope this helped

Thank you all for the replies.
Today is my first day with no sugar/no wheat, but I feel a bit more sane already. I do think this is for me. I was sick and tired of doing the same thing all the time and getting no where except fatter and more down about it. So I came to the conclusion that I have to do things a lot different than I was. I knew sugar made me crazy (as far as cravings) but really never thought about wheat too much, because I felt since I ate whole wheat bread, pasta, etc. that it was good for me but I can't handle it. I was getting so sleepy after I ate. I was feeling bad. So I got a few minutes to myself last night, did some praying and some thinking and wrote out a plan that I can follow, that fits mine and my families life style. Today has been wonderful. I had good energy today and wasn't grouchy and unattentive (which was really bothering me). I know tomorrow may be different but I'm going to take it one day at a time.

Thanks for the oatmeal suggestions.

It's great you all were successful in meeting your goals. I just know for me, the all or nothing mentality is what got me overweight in the first place. The only way out is a more balanced, realistic approach to food and eating - which for me does not include elimination of any foods - instead learning to eat in moderation. I used to eat entire boxes of donuts too and other foods I didn't like, until I sought treatment for binge eating disorder. But as you pointed out, everyone is different. Best of luck to you all.

For those who gave up sugar.. did you find that artificial sweeteners brought your cravings for sugar back? Because sugar wreaks havoc with my energy levels, so I am going off it, but I'm not sure if I can give up sweetness altogether... so is the sweetener just as bad as sugar? (or *yipes!* worse?)

At first I didn't use any artifical sweeteners. Aspartame (nutrasweet) gives me intense migraines, so that's completely off the list!). I used a little agave syrup- available in health food stores and very expensive. It has a very low glycemic index and caused no cravings. I now use splenda sprinkled with cinnamon on my oatmeal, and splenda-based flavored syrups in my coffee with no problem. I've tried stevia, but find that it has a metallic taste to me. My family all gags on splenda- they taste it as a chemical rather than sweet. For me, it doesn't trigger cravings or an insulin spike.

Hibiscus- I must say that I find most of your posts very puzzling. All over this forum, you are telling people to get treatment for their disorders and psychological problems to manage their weight. You have told several people that they will fail unless or until they do. Are you a therapist, a phsychologist or a dietician specializing in treatments of eating disorders? I'm assuming that path worked for you (but if it worked so well, what brought you to 3FC in the first place?), but it does not work for everyone. The longer someone has lived with an eating disorder, the less the chance of a "cure". Based on research that I've done, there is about 5% incidence of "cure" for someone my age even with residential treatment. For me the best option is management, which I have done quite successfully. You seem to really begrudge that and not believe it. Please don't generalize that your experience is the only way that works. I wish you all the best and am thrilled that you are CURED.

Mel

rdhdgrl~ sounds like you're on your way :hugs:
dietcokeaddict~ I try very hard not to drink any diet pop (diet A & W root beer still calls me tho) when I do drink it, I find it makes me struggle alot more with my inner fat lady. But when I drink anything with splenda, Im ok. I use the splenda flavoured syrups in my coffee, and sweeten my ice tea with it....I havent had any issues with it.

Splenda tends to make me retain fluid, but I do use it now and then. Like Mel, I use agave some when I want a sweet taste. I found when I first went off sugar, I was rather surprised at how my taste buds adjusted, and just how sweet many foods were when I was able to taste them! Too much sugar just dulls the taste buds for sweetness....so if you can get off all sweet stuff for a few weeks, you will find you are satisfied with a lot less sweetness.

rdhdgrl1, I'm so glad you've been able to "get it together" with your day. :hug: You sound like a very strong person. :yes:

this sounds very interesting. i too feel very sleepy after i eat and often less energized than before. do you eat things like yogurt? i know that has a lot of carbs and i assume sugar. i just checked and it has 33g of sugars!! so is that out? or do you just cut the more obvious sweets etc? and no whole wheat breads, crackers, pasta etc. what about popcorns is that considered an acceptable whole grain?

sorry all the qu. just trying to figure what it would be like it i gave it a try. i really need to try something new to cut these binges....this past week has been horrible. i clearly can't control myself as is so if this change in eating reduced cravings i would be very interested.

thanks in advance!

I gave up sugar and all flour for a year. There is a group (which is an offspring of OA called FA or Foodaddicts .org) that guides you through how to get the flour and sugar out of your system. And also helps you with the mental addiction to food. It's tough, but it works.

There are many people involved who have been abstinent from flour and sugar for years and years. I unfortunately, fell off the wagon, and now am back on it again. It's hard to honestly admit that one is a food addict and that there is no cure for it. That you must stay away from flour and sugar or the cravings come back.

I have the book and now re-reading it again. I might follow her plan that is listed in the book on a later time. It is very interesting..

This is interesting. I also have a problem with sugar. However, I absolutely cannot think that I "can't" have something. So I let myself think that I can have it if I want it, but I just don't want to choose it because I know it will make me hungry, tired, and crabby. I was treated for depression for awhile even though I insisted that I WASN"T depressed. I finally realized that all throughout the day I was jumping from one carb/caffeine fix to the next. When I quit that, I went off the meds. Sugar is definitely addictive--there have been studies out there that prove it--I know with chocolate specifically. But of course the nature of addiction is different with everyone. I know that I absolutely cannot have sugar in the morning or I will have a miserable, hungry day. If I decide to "indulge" it is at night.

Artificial sweeteners also trigger me. This morning I ate a sugar-free cinnamon roll and was hungry all day.

The South Beach Diet book is good at explaining all about how food affects your blood chemistry and cravings, etc. I try to incorporate the principles from that book into my life as I slowly wean myself off of processed carbs.

Here is a neuroscience website that talks about sugar addictions:
http://web.sfn.org/content/Publicati...ngs/sugar.html

Rdhdgrl1, I think I might have to check that book out. Thanks for posting it! I'm pretty sure I have a sugar addiction. Breads/carbs don't affect me, but give me one cookie or a hershey kiss and I binge all night long. I'll have to check that book out. Best of luck to you beating sugar/carb cravings!

hi everyone i am finding these posts really interesting

i have a friend who quit everything white for several yrs when she was in OA and that was the only way she could control her eating. she was stable for a long time and then fell off the wagon

for me personally i find it very hard to eliminate sugars. in terms of addiction for me personally i do find sugar very addicting. the things i notice are that:
1. i think about it all the time
2. thinking about it and planning when i will next eat sugar interferes with my other activities
3. my body suffers withdrawal when i stop sugar
4. my tolerance increases (it takes more and more sugar to give me the "fix" i need)

as far as i'm concerned that meets the definition of an addiction

as to the bread, i do notice when i cut sugar that i often substitute bread. if i have whole grain breads it seems to be ok but anything that is not whole grain and i just stuff myself full of the stuff. my other trigger is alcohol. it lowers inhibitions anyway and once i start drinking i just go crazy and eat eat eat

i tried at one stage to substitute artificial sugars, mainly splenda but anything sweet tasting triggered cravings even tho in theory it shouldn't have been affecting my body. i think psychologically once the taste gets into my system my memory triggers all the same responses that i have to sugar even tho the insulin response isn't there. that's just my theory of course! but food and memory are closely linked - esp smells. in my case i think i have a learned response to sugar or sweet things. i expect to get a little rush and so i have the rush even on the artificial sweeteners,

i don't like the all or nothing approach but i know that i probably need to do it even if only for a while. i know after periods without sugar that i find the taste changes a lot and i wonder what on earth i liked about sweet stuff. i also find when i'm eating healthily that packaged foods taste "artificial"

someone mentioned depression. i have long term depression and anxiety and i tend to let that rule my eating and emotionally eat. i am working on it tho!

by the way... thank you christena for that link. really interesting. i will bookmark that site. i love reading articles like that

JUst my thoughts...
I could give up sugar, wheat, caffeine..but I would binge on other foods. I'd eat a bag of apples, would I really gain too much weight?, maybe not, but an addict is an addict.

I have food issues and I am addicted to FOOD, period, wether, it be a big ol cake or carrots, I'd have to eat it till I finished the whole thing.
My goal is too eat EVERTHING, but learn to eat in a normal fashion, I go to OA, I'm starting to understand how my brain works and how my relationship with food is a unhealthy one.. everyone has to do what works for them..

This thread is very interesting. I've considered giving up sugar but don't really know how. It's in so many products! It seems to me that giving up both sugar and flour would be impossible. So I'm in awe of those of you who have been successful in doing this.

Is there a guideline out there somewhere? Is there a list of foods that can be eaten and those that cannot? Do you just read the ingredients of everything before purchasing it and put it back on the shelf if it contains the words sugar or glucose or flour? I'd really like to learn more about this.

i am with you purplepansy. i don't like the idea of giving up any food groups. sadly i am also addicted to food. i have overcome addiction to alcohol so hoping i can manage this too! it is much much harder

SUGAR - these are the foods to avoid
Sweets of any kind; Products which contain Dextrose, Glucose, Hexitol, Lactose, Maltose, Sucrose, Honey, Fructose, Corn Syrup

This is an eye opening post. I don’t think I can really say I’ve suffered true food addiction. I’ll have the very rare occasion where all I want to do is eat everything and that often starts with sugar, but I haven’t felt obsessed or ruled by food in a very long time.

I keep away from sugar most of the time these days, but have no problem with whole wheat products. For sweetener I’ve started using natural “Perfect Sweet” brand Xylitol, it has about 1/3 fewer calories than sugar and a glycemic index of 7 (sugar has a GI of 65) so it burns much slower and helps avoid insulin spikes. I don’t like the taste of artificial sweeteners and try to avoid artificial food products in general.

Welcome to those of you who are new!! :wave:

Sorry... I'm rushing here... trying to help my son with his homework. ;)

I just wanted to pop in to give you a link to the glycemic index. You can get a good idea of which foods are better for you in regards to "sugar". http://www.glycemicindex.com/

hi ellis

actually the current thinking is that the glycaemic load is more critical. if you google this you will find the foods that have the highest glycaemic load ie a potential sugar rush

Hi, Sweetpea! :wave:
:lol: I was trying to be "simple", but you're right... the GL is important. :yes:
If anyone is interested, read the FAQ on the site I posted above. It provides a definition for glycemic load.
Thanks for your input, hon!

Being someone who is totally for high carb diets, I don't think that eliminating all flours and wheats is a good thing. I think it isn't the fact that you're consuming it, but the fact that you're consuming the wrong kind. Complex carbohydrates are good for you, and they're found in anything that says "whole grain" on it.

Also, people must not be so black and white about dieting. If you do that, you'll fail. I try not to eat much sugar, but I still drink milk, eat fruit, and have an occasional piece of chocolate, all of which contain sugar. I try not to eat white bread or flour tortillas, but I did have a bite of my mom's chicken wrap the other day at Applebee's. If you have a little here and there it won't hurt you.

If I go to a restaraunt, I do drink diet pop. I actually used to never drink it, but it helps to curb my sweet cravings when the friend next to me is gorging herself on pie. If I can't stand it, I'll ask if I can have one spoonful to taste. One bite tastes just as good as the whole pie. I'll eat artificially sweetened things, such as sugar free mape syrup on my whole grain french toast, or sugar free pudding, and they don't make me crave regular sugars because I've become accustomed to it. If I really need real sugar, I take a 50 calorie square of dark chocolate out from my mom's "secret" stash. Dark chocolate is full of antioxidants and, when eaten in small quantities, is good for you.

I dunno, sugar probably has some addictive qualities but a little bit won't hurt you. Don't stop drinking milk or eating whole grains just because of one article! Balance is the key.

Good luck <3

I'm new
 

Hi. I'm new. I just started the no sugar, wheat and white starch diet. I'm going to stick to it for the next 40 days (i gave it up for lent becuase i never break my fast) and i'm hoping it's going to be a lifestyle change after that. All of you have inspired me to attempt this diet because many of you have been living this way for many years. I have major issues with over-eating. I just got over a 2 week eat-anything-in-sight-spree. I'm already feeling in control of my life and what i put into my mouth. I was just wondering what type of foods or recipes you guys could recommened because everything i want seems to be on the "no" list. Thanks.

Hi, ZuluPrincess! :wave: Welcome to 3FC. :)
In case you don't get any quick responses to your question, I'm going to PM you a few links for recipe sites for your "diet".
Congratulations on your weight loss so far... you're doing great! Keep it up! :cheer:

This is going to be a good year...
 

Well i'm happy to say that my "diet" is working wonders for me. I started on wednesday and i've already lost 5 pounds! I went to the gym 3 times this week. 2 days aerobics and 1 day weight training. It's been challenging living without sugar, wheat and white startch, but i can honestly say it was the best decision i've ever made. I'm not nearly as hungry as i used to be and i haven't had any intense cravings since i started. Maybe i really will get over my food addiction. If i don't, at least i'll know what to do if i ever fall off the wagon again. Thanks to all of you who brought this diet to my attention. Good luck to everyone with their problems. Bye for now...

It has been found that the body rids its muscular glycogen quite quickly, because it only stores about a day's worth of carbs. I bet you'll be able to get rid of the feeling quickly.

more info please
 

Originally Posted by veggielover:
It has been found that the body rids its muscular glycogen quite quickly, because it only stores about a day's worth of carbs. I bet you'll be able to get rid of the feeling quickly.

veggielover - can you explain your comment? i don't understand it and i've never seen this info before. thanks!

help...
 

Help!!! I'm having problems with food again. I had been doing really great for the past 2 weeks until a few days ago. I gave up wheat, white starch and sugar and the cravings for food had gone down a lot. But they are starting to come back. So far i haven't given in to the urge to eat everything in sight, but could someone give me some advice about what i can do to stay on the right track? How do i stop eating at night when i stay up until about 2 am everyday. I'm starving by 9 or 10pm and i think about food until i have something to eat (something healthy of course). I've hit a plateau with my weightloss and i'm afraid i might give up quickly if i don't stop eating at night.
Thanks for your help.

Zulu

Zulu, my dietitian told me that it's okay to have a healthy snack at night. I allow myself about 200 calories, and sometimes I have a cozy bowl of oatmeal or something similar.
Why don't you try setting aside some calories for the day? There's no sense in starving yourself at night. :hug:

Thanks for that ellis. I'll keep that in mind from now on.

Zulu