Cutting out sugar completely

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I have cut out all sugar in my diet since 1st August - I have a very sweet tooth and was eating far too much sugar each day. So no chocolate, biscuits, cakes, sweets, pastries, fizzy drinks etc etc.
I have only had water/tea to drink and I am having fruit/plain yogurt instead of dessert.
I haven’t really had any cravings and don’t seem to miss sugar in my diet.
I just wanted to know is this sustainable in the long term? I’d love to hear from people who have gone sugar free long term. Any advice and hints/tips on how to keep this up would be appreciated
thank you

Congratulations!

(A) for having the willpower.

(B) for taking this seriously.

Cutting out virtually all sugar - including alcohol! - is one of the best things I have ever done. Totally life changing. It also knocks most other cravings for UPFs and refined carbs on the head. An altogether simpler, and healthier life.

Definitely sustainable in the long term. I do eat fruit and I have the odd ice-cream - even a glass of champagne if the occasion calls for it - but I no longer find it in any way challenging to be sugar free the rest of the time.

Read The Sugar Solution by Dr. Mark Hyman which explains it really well. There's also a complementary diet book. I also like the short YouTube talks by Dr Becky Gillaspy.

Thank you for your reply! Glad to know it’s doable and I’ll def order that book too.
I don’t drink alcohol or smoke and I do like to cook from scratch too. By cutting out the sugar I’ve also cut out a load of UPFs too.
I am also trying to cut out all white carbs eg rice, bread, potatoes etc

I couldn't begin to tell you how much I enjoy my food since I cut out all the cr@p!!

Healthy Mediterranean diet all the way. I eat a lot of Lebanese food - delicious.

Funnily enough I also enjoy cooking more, even if it sometimes takes a little longer. I treat is at relaxation, listening to the radio while I chop my veggies.

I’m Greek so I do follow a Mediterranean diet but it was all the sugary snacks and chocolates before and after every meal that was out of control.
How do I cope with the afternoon slump at work and will this get harder once winter sets in? Or will my body no longer want sugar the longer I go without it?

Hi I've done this.

I'm now about 7 years in.

It is doable but hard. The first 2 weeks were the hardest and I had a tearful day about 15 days in when I ate 3 kitkats in a row! It took about a month to not crave sugar. I relied on sweet fruit such as medjool dates as a sugar replacement and lots of natural yoghurt with raspberries eventually I got off those too. Not intentionally, it's just the less sugar I ate the more my taste buds adjusted and now I can't bear the taste of chocolate or manufactured foods. My palate has widened and I enjoy more foods now compared to when I was addicted to sugar.

I do still eat potatoes and chips. I think as long as the sugar is naturally in the food and not added it is ok. After all your body needs some energy dense foods otherwise it's hard not to feel hungry all the time.

You're doing really well. Keep going. I know it's not easy but it is very worthwhile.

Most people will experience afternoon lows and it can be difficult to cope with those cravings. It is no longer a problem for me because I anticipate it and eat something before I get ravenous.

I make sure I always have apples, melons, berries or other fruit on hand. Also carrots and boiled eggs. The latter are proper protein bombs and very filling.

Most days I have brunch (usually an egg dish) between 10.30 and noon, 1-2 portions of fruit in the afternoon, and dinner (veg + protein) around 6.30-7 pm.

The key is avoiding excessive or frequent blood glucose and insulin spikes.

Following with interest. I managed two weeks without sugar at the end of July but have abandoned it recently but then have a good day or two followed by a day not as bad as I was before I tried to oust it.

I think arthritis in my foot is triggered by sugar and about a week in it was better, it had been ok until yesterday when it started again. (My trouble is DH is a snacker and loves chocolate).

My trouble is DH is a snacker and loves chocolate

I empathize. Mine is addicted to icecream, which also happens to be my weakness.

However, these days I actually manage to ignore the tub in the freezer. I dish out icecream to my granddaughter and all I do is lick the spoon. Mostly...

I gave up sugar when I started on something that was then called Our Path. It's now called Second Nature & I still use the app. It's got great recipes, such as banana bread, which are low carb & would be good to eat when you have your 4pm slump. It's basically:
100g ground almonds
80g fine oatmeal
1tsp baking powder
Pinch of salt
3 ripe bananas, mashed
2 eggs
1tsp vanilla essence
80g melted butter
60g chopped pecans.
Mix dry ingredients together in one bowl (except pecans)
Mix wet ingredients together in a different bowl
Mix dry ingredients into wet & add pecans.
Pour into a loaf tin & bake at 170C (fan oven) for 50 minutes, or until golden on top.
Makes 8 thick, or 16 thin slices.

Well done!! 7 years must be life changing and must come naturally and not having to make a conscious effort. Very inspirational!! Thank you

I've been doing this.

Removed processed sugar (so naturally occurring in fruit, veg etc I eat) which meant cutting out 2-3 chocolate bars or biscuits each day. I do still have some sugar, I have shreddies for breakfast for example, but I'll stop that soon.

I've also cut out white flour. If I want bread I have 100% rye bread. I prefer it anyway but it does mean I eat less crap as no cakes, biscuits, sausage rolls, pies, roux sauces etc. Also the slices are smaller so presumably less calories.

I've not given up alcohol but I only drink about twice a month anyway and then only two or three glasses, so it's not a big deal.

I'm not being that strict about it all, but just careful. It's far easier at home than out. Been to a few events lately where I had no alternative to sandwich or pastry.

Mid afternoon slump - decaf tea, two oatcakes with almond or cashew nut butter. Or carrot sticks and hummous. I also buy those "raw" bars. And I get through a lot of nuts, olives and dried mango!

Sugar affects my arthritis- a recent party - lots of cakes etc put me in bed the following day.
To avoid the mid afternoon slump / and sugar cravings, I found as long as my evening meal contained good quality meat protein I was fine.
The only thing for me when cutting out sugar is I lose weight.
I'm tall so I can't afford to do that.
I'm on the edge of a healthy weight as it is.

Thanks. My tips for long term success:

I drink full fat milk, eat full fat yoghurt and dairy as I think once you've cut out sugar the body still needs calories and I felt it's probably healthier to eat full natural foods instead of biscuits or chocolate.

I agree with the previous poster who said banana bread without sugar is a good way to wean off plus there is a book called my sugar free baby and I by Dr Sarah Schenker has a good carrot muffin recipie which uses raisins and ground almonds.

At first you will feel incredibly hungry despite eating well whilst the body gets used to no longer having such high and low sugar spikes. Definitely after the first month it gets easier.

I no longer have mood swings from feeling hungry and yes I get tired like everyone else but I used to feel sluggish and out of sorts.

The other tip is to be prepared for days out with snacks like banana's and nuts because it can be difficult to stay away from sugar if that is all that is available at the local cafe.

Good luck. I think you're doing really well. Especially with the culture we have in the UK of sweets and cakes being everywhere!

I've been trying OP and have mostly been able to stick to no or low sugar

You do have to be vigilant ie, I love Morrisons best Pesto hummus... No sugar but they have added a few more to the range and some have sugar in. I do sometimes have things with sugar in but try and make sure it's something worthwhile. Hotel Chocolat ginger puddles I worked out are 1.4g of sugar

I've swapped out things like whole milk for almond (but technically UPF) or cream

Keep an eye on labels, even 'good quality' pizzas can have a hefty amount of sugar. Anything with honey/ caramelised onions will be higher in sugar

But yes to unprocessed Mediterranean type diet. Greek yoghurt/Fage with sugar free granola is a current favourite

Oh and if do want to buy 'made' foods, Sainsbury's website is very good for displaying sugar content

I confess to having a Snickers mini ice cream, it was worth it. Strangely I haven't had many cravings

Strangely I haven't had many cravings

Not strange at all - many if not most people do not experience many cravings once they have conquered their sugar 'addiction'.

There is a reason why the manufacturers of UPF fill their concoctions with sugar... 🙀

Dr Hyman explains this really well. I found his sugar solution diet book really helpful. So many combinations of vegetables, herbs, spices, legumes. It's not a recipe book as such but a useful starting point.

These days I mostly eat Mediterranean/Lebanese food (minus the rice and definitely no baklava!), and cravings are rarely an issue. Even managed to wean myself off the 🍷

And my HbA1c returned to normal range and stayed that way, which is a huge relief.