My diet is appalling, anyone else?

[Careworker685]

I am 32, through calorie counting, portion control and exercise I am able to remain slim and a good weight, but I know what what I'm eating is terrible and I'm setting myself up for problems in later life.
I have a serious sugar addiction which I need to kick. I don't eat proper meals, I'd love to eat 3 proper meals a day which fill me up, but I just graze all day. I'm ashamed of how I eat and need to change tomorrow.
I buy those 5-pack large cookies from supermarkets and eat 2 a day, usually when I get up. I have porridge for breakfast (with added sugary products)
I drink some water, not enough.
I'm addicted to diet fizzy drinks, I've stopped with diet coke/pepsi due to the concern around aspartame but I am addicted to lucozade zero pink lemonade and drink one most days.
Love Fanta zero, tango, appetizer etc. Also love milkshakes.
Lunch wise I can make it healthy, but I usually go for white bread and something with cheese. I don't like salads on their own as I find them boring (ridiculous I know).
I love burgers, chips, pizza, toasties, kebabs, anything like that. Love sausage and bacon sandwiches, pancakes and so on.
I can cook, I cook twice a week I'd say, I'm not somebody who cooks from scratch daily.
Love bags of sweets, cakes, chocolate bars.
My only good point is that I don't drink any alcohol whatsoever, and have never smoked. I lead a healthy lifestyle apart from the diet.
I need to change tomorrow because I'm damaging my insides.
I don't eat proper meals, I use up most of my calories on biscuits and cakes so for tea tonight I've only had a frozen ice pop.
I eat around 2000 calories a day, more of I do a lot of exercise.
I need the willpower to stop this. I actually managed to cut sugar for 3 weeks last year, I saw a lot of benefits but couldn't maintain.
I know this is pathetic for a woman in her 30s. Appreciate any advice or anyone else who's having the same problem.

Do you actually know how to cook? Or is it time that prevents you from doing it?

I'd say start small. So change your breakfast first. You already eat porridge so maybe just do a twist on that.

I like proper porridge (so just plain oats) with berries, then I dollop in Greek yoghurt and a spoonful of peanut butter. If you want a bit of sweet taste to it, maybe add a small amount of honey too.

Or, it might be an idea to made a 3 egg omelette with a bit of spinach, tomato, onion, smoked salmon in it or whatever for breakfast...so that the protein fills you up and you may be less inclined to snack.

If i were you, I'd try to change one meal a day and try to cut down the fizzy drinks to nil over a month long period.

Start squinting at the ingredients list. Cut out the highly addictive concoctions of palm oil, emulsifiers, and dozens of other additives.
If you want sweet things, you either bake them yourself, or buy expensive proper products.
You are probably in a rut re cooking from scratch, so research world cuisines or favourite base ingredients for new recipes.

Just to clarify...I cook the oats with milk and add the berries while it's cooking. Then at the end, put in the Greek yoghurt and peanut butter. I'm not eating raw oats.

I have problems in this area too but I don’t know how to change. Most of the time at home I live on powdered food replacement products but try to eat at cafés and restaurants two or three times a week. If it’s not Huel or a restaurant meal then I’ll have a takeaway. I don’t know why I can’t be bothered to shop or cook but it can’t be good. I used to have an eating disorder but I consider myself relatively recovered because I’m not afraid of gaining weight and can eat from quite a wide range of foods when I’m with other people.

This sounds really tough but the important thing is you’re acknowledging the need to make changes.

I think how you go about it depends on what sort of person you are. Could you buy a pack of cookies and just allow yourself one per day as a treat, in the afternoon - just as motivation to eat healthily the rest of the time.

if so, I’d do that to wean yourself off the sugary snacks. And the rest of the time totally plan your meals - have lots of good protein - chicken, eggs, cheese etc. vegetables too but dont go too puritanical or you wont feel satisfied.

Frozen red grapes are great for snacking more healthily by the way. They dont go totally hard and are a bit like a tiny ice lolly.

I am similar and feel hugely ashamed. I’m not super overweight but have a wobbly tummy, no one really knows how bad my diet is other than me. I’m the ultimate secret eater.

Thank you for your support, weaning myself off might be a better idea than going cold turkey. I can mostly cook, it's just laziness I think.

I'm addicted to diet fizzy drinks, I've stopped with diet coke/pepsi due to the concern around aspartame but I am addicted to lucozade zero pink lemonade and drink one most days.

Lucozade Zero pink lemonade is also made with aspartame.

Oops, my bad :/ I should've checked really, I thought it was only in coke for some reason and pepsi.

The one positive thing I've done is stop eating sugar after 7pm, as I found it was disturbing my sleep.

@Careworker685

I could have written your post so your def not alone.

I work silly hours and have a busy household so we never all eat at the same time

We all also eat differently

I never eat breakfast but drink gallons of iced coffee everyday which stops me feeling hungry

Apart from the calorie amount it's full of sugar and cream

I then will shovel some cheese in as I buy individual portions and a pepperami when I finish work.

My evening habits are equally as bad as il eat a pasta pot and a bagel or toast with something on it.

Then I hunt for crisps and chocolate.

I've gained two stone in the last three years and am now feeling heftier and more unfit than ever.

We spend a fortune on food shopping every month and the house is always full of fruit veg and fresh meat etc

Really need to get my shit together

I'm like this but I have the mindset of eat what you want, life's short, don't deprive yourself. This is how my diet is-

Morning-
No breakfast
Maybe have a chocolate or crisps
Drink a bottle of original lucozade.

Lunch time-

Soba noodles or if I'm out it could be a pub lunch but mostly it's subway.

Snack on crisps or biscuits

Dinner-

Takeaway/ meal out/ or I might cook depends how I am on the day ( have loads of mental issues)

Probably snack some more but eat nothing after 8. Don't drink water/tea/coffee. The only fluid I drink is lucozade, orange/lemonade.

Only exercise I get is from walking the dogs.

Don’t you feel sluggish? I ate crap at the weekend and craved fruit and veg! My skin felt bad, my head hurt and I felt constipated.

I would replace one meal at a time. Start with healthy breakfasts for a week. Then change your lunch.

If you stop bringing rubbish food into the house then you won’t be tempted.

Jazz up salads, look at Buddha bowls.

Nuts and fruit or veg to snack on.

Do you like water? If not try using squash and gradually reduce the amount or put some lemon and lime in it.

We use gusto which makes cooking easier and gives us healthier options. It’s not that expensive compared to supermarket food because you only get what you need (for example instead of having to buy loads of spices you get however much you need measured out for you). I can cook, I just never really enjoyed it.

Read Tim Spectors book ‘Spoon Fed’. Take small steps, reducing sugar slowly and find alternatives you enjoy. Your body will be so grateful in the long run.

Thanks everyone, hope other posters can beat it too.
I get recurrent UTIs too which I know are likely not helped by the sugar intake.
Tomorrow's a new start.

Oh, I love carbs and sweets too and have to make a big effort to not exceed my calories.
I find having veg soup for every lunch a simple win. Make it myself or buy 5 pots ready in the fridge for the week. And at lunchtime I just eat that. No effort, no thinking, just quick lunch. I can cope with boring lunch better than boring dinner.
Then I know that I have had one wholesome meal with veg a day even if the rest of the day is not great.
Build from there. Good luck.

I’m older than you (I’m a Grandma) but I can so relate to your story because I’m very similar. Everyone is always saying how slim I am and it’s true but it’s only because I skip proper meals and eat rubbish. I’m lucky if I get to four items of fruit and veg a day because I always gravitate towards junk food. If someone was preparing my food for me I’d make much better choices but when I’m in charge of what I eat I nearly always make the wrong ones. I’m going to try to cut up some peppers and make carrot batons etc that I can try to eat whenever I open the fridge, hoping that if I eat these first it will take the edge off my desire for sugar.

Try reading Potatoes not Prozac by Kathleen DesMaisons. She has a support group on Facebook. It’s a book for sugar addicts (who tend to be depressed but you don’t have to be - it’s not a requirement!).

The diet is very sensible - three healthy meals a day with protein and no snacks. Not gimmicky or anything. She explains very well what happens to your brain chemicals when you eat sugar and don’t eat enough protein.

The diet is in about seven stages and I think you start with breakfast and you get into the routine of that and then move on to the next stage. I know she’s changed the stages a bit over the years and I can’t remember the order. It does involve keeping a good diary. It would be perfect for you I think.

Support group is called Radiant Recovery and Kathleen or her team will respond to any questions.

Thank you for the support! Seems like there are a few of us in this position.

Hi @Careworker685

I used to really dislike a lot of foods I consider 'healthy', or actually even just savoury - ie not sweet snack foods. And it's boring and it's what everyone says, but it does just take time to get your palate used to different foods. It's great as I eat a much wider variety of foods which I would never have touched before... but for me, also not great as it's just more food for me to love and I need to lose weight!

Your breakfast is a good one that you could adapt. Could you use honey with your porridge? Is there any fruit you really like? I love strawberries and blueberries so often have them at breakfast with something else eg eggs.

If you don't like salad - don't eat it! If you don't enjoy something you're not likely to keep it going.

Could you look at healthier swaps for food? Eg if you make burgers at home - use wholemeal rolls instead of brioche buns etc?

Good luck. I still find lots of 'healthy' food daunting but have really pushed myself the last few years and I do think my taste buds have adapted!

I can also relate OP. Today, I’ve eaten a protein bar, a cheese sandwich and a cereal bar whilst working. Then for dinner, I ate 3 x packets of crisps and some sweets. This is embarrassingly, a pretty typical day for me. I’m amazed I don’t have scurvy. I just can’t be bothered to actually cook anything. There is plenty of proper food in the house, DC eat very well. I just don’t fancy proper meals myself.

You might find sugar addiction hypnotherapy videos on YT would help you. It has been a game changer for me.

If you are a healthy weight and no issues then you are in a great position to change and will probably feel amazing in a short space of time. Have you read the book 'I Quit Sugar?' It is great and gives you a plan to give up whilst stabilising blood sugar levels through eating healthy fats, veg, etc. A lot of easy foods or things that require no prep.

Personally I'd start with trying to get some high quality protein and your 5 a day - including green veg. I think it's easier and more fun to add in than take away. Don't worry about what else you do or don't eat, just make sure you get 2 X lots protein and 5 X veg or fruit and see what happens.