Sugar Withdrawal Symptoms

[OMB]

excessive fruit intake is just as bad as taking in too much sugar

Fructose – a sugar that partitions like fat
Most of the fructose we eat, whether as sucrose (table sugar), high fructose corn sweetener, or in natural fruits and fruit juice gets made into fat by our liver. This is because our body can’t convert fructose to glucose, and the first step in cellular fructose metabolism diverts it away from the primary pathway of glucose metabolism (the Myerhoff-Embden pathway). Thus these two 6-carbon sugars, fructose and glucose, follow separate metabolic paths. In the case of fructose, it is cleaved into two 3-carbon fragments, both of which primarily contribute to fat production (lipogenesis) in the liver.

Volek & Phinney - The Art and Science of Low Carbohydrate Living

By defining carbohydrate foods as good or bad on the basis of their glycemic index, diabetologists and public-health authorities effectively misdiagnosed the impact of fructose on human health. The key is the influence of glucose or fructose not on blood sugar but on the liver. Glucose goes directly into the bloodstream and is taken up by tissues and organs to use as energy; only 30–40 percent passes through the liver. Fructose passes directly to the liver, where it is metabolized almost exclusively. As a result, fructose “constitutes a metabolic load targeted on the liver,” the Israeli diabetologist Eleazar Shafrir says, and the liver responds by converting it into triglycerides—fat—and then shipping it out on lipoproteins for storage. The more fructose in the diet, the higher the subsequent triglyceride levels in the blood.

Gary Taubes - Good Calories, Bad Calories

 

[Freaksta]

breakfast - weetbix
mid morning - 2 slices buttered toast, apple, tea
lunch - noodles & lots water
mid afternoon - fruit, teaP
supper - veggies, skinless chicken or steak grilled, mushrooms & lots of water maybe just boiled eggs & potatoes

Just in terms of what I'm doing
Breakfast- weetbix is okay if you're having two with some milk your hitting about 25 carbs
Mid morning - two toasts is about 45carbs, apple is about 25 carbs(these are the better ones)
SIDENOTE:95carbs before lunch, my daily limit is gone..
Lunch - no idea how much noodle ur having but let's say 100g 25carbs
Mid afternoon - fruit? Not sure but say a banana, 30carbs
Supper - veg will have carbs but they are good kind and vary a lot... Potato is about 50carbs for a big one..

Total: 200 carbs which is double what I aim for!( I am for 80 keep it below 100).. In maintance you should aim for 150 so you are eating more than that on a normal day...


Just in my experience from the past month, carbs don't keep me full, proteins and fat keep me full.

My typical meals..
Breakfast - meal replacement 18carbs OR 1 small yoghurt + NOT a banana, 30 carbs OR bacon with fat and egg 0carbs OR berry smoothie 30carbs OR weetbix 25carbs

Snack - generally don't have one because I don't need to, I stay full( this is the important part, you need to train yourself not to eat because your brain says u must but u must see how ur stomach is, tonight I overate and I can feel it now)... Can also have coffee with cream.

Lunch - provita 16carbs with cream cheese or egg normally 2 boiled eggs, or left overs from prev night, try to keep this protein, ie chicken kebab or tuna or steak etc.. Also like hallumi cheese or omlets are great with some cheese and ham and mushrooms etc

Snack - handful of nuts (50g nuts) 50grams max per day, about 6-9carbs depending on style, otherwise biltong sticks etc.

Supper - protein with veg and very small portion of carbs try not to have Any though...

Misc stuff I forgot to put in meals, fish, prawns, smoked chicken, stir fry with more veg and chicken than noodle, cheese grillers, quiche(easy to make at home) no base... Cream strawberries, gaucamolie, dark choc(70%) 1 lint size block per day, can drink Lipton ice tea LITE or castle lite or diet coke but I don't get how diet coke has so few nutrition value so I stick to water... Options hot choc as a treat.


Anyhow just though I'd post so u can get an idea... You can basically eat what u want but try keep the refined carbs out.. It's a little hard in the beginning but you get used to it pretty quickly, I just check labels and plan from there.
http://www.marksdailyapple.com is the website I was talking about earlier!

 

[FrankCastle]

@snoopdog.Like Freakstar I'm also on low-carb.Dropped 10kg in 6weeks with no exercise and no side-effects.
Replace the weetbix with some eggs/omelette an an apple or plain yoghurt.drop the toast and rather have some Almonds or an Acocado.
Lunch - Tuna or chicken salad or fish/steak with lots of green veges.
Late snack.Olives/apple/biltong/nuts.Stay away from bananas/pineapples.stick to thin skinned fruits like peaches,plums,cherries,strawberries.
Supper.No carbs at all.same as lunch.protein and veges/salad.
2 litres of water and some decaf tea/coffee.
Throw away the artificial sweeteners.Those chemicals are not good.
Rather have a teaspoon of honey.

 

[cpu.]

Do you drink water regularly? 20km is a long distance even if it's on a treadmill. Dehydration can cause some of the symptoms too.

 

[SykomantiS]

Lots of water, more protein, more fat in your diet. And if you're running 20km a day (and going by your saying you are overweight, I'm also guessing you aren't all that fit- at least in the beginning of this regmient)- that's brutal. Especially if you're not giving your body any form of energy. You need to rethink your diet.

 

[ChilliGirl]

You are on a starvation diet. It would be ok for a week or 2, but long term you can harm yourself badly....

At 16 my sister damaged her kidneys because she was 5kg over weight and wanted to lose even more cos she wanted to weigh what her friends do. They were 5'2" and she 6'2.
She never reached her target weight as my mom discovered and took her to a doc. The damage could not be reversed but was prevented from becoming worse...

 

[noxibox]

Just trying to adopt a healthier lifestyle. Just refined sugar though. I still use artificial with very low calories and obviously fruit. I read that normal sugar alters the bodies metabolism and instead of the body burning off excess fat for energy it uses ones sugar thereby causing cravings.

The human body normally burns carbohydrates if they're available. Exercise intensity is also a factor, but exercise that gives preference to fat also burns energy more slowly.

breakfast - weetbix
mid morning - 2 slices buttered toast, apple, tea
lunch - noodles & lots water
mid afternoon - fruit, tea
supper - veggies, skinless chicken or steak grilled, mushrooms & lots of water maybe just boiled eggs & potatoes

That's mostly basically the same as eating sugar. You're also almost certainly eating far too little. That's no way to reduce body fat. Combine it with exercise and your body will do whatever it can to retain those stores.

excessive fruit intake is just as bad as taking in too much sugar

Volek & Phinney - The Art and Science of Low Carbohydrate Living

Gary Taubes - Good Calories, Bad Calories

Gary Taubes is a crackpot on this topic.

 

[noxibox]

Rather have a teaspoon of honey.

Might as well just use sucrose then.

 

[OMB]

Gary Taubes is a crackpot on this topic.

Care to back that up with some facts?

 

[syntax]

why else - overweight. I do a 20km run daily but have been put off by the way my bodies sugar addiction affects me

I somehow doubt you are clocking 20km daily. If you are, then your symptoms could simply be from overexertion.

 

[Freaksta]

I somehow doubt you are clocking 20km daily. If you are, then your symptoms could simply be from overexertion.

Yea Nd if your doing it for the sole reason to loose weight you will soon become dishearten, thats why my personal opinion is to change your eating... Not eating and exercise because that's just another thing that you may not enjoy and you will most likely fall back into old routine..

 

[Rouxenator]

I used to go about using the teaspoon to shovel scoops of sugar into my tea/coffee but then I decided to reduce my sugar intake to 1 spoon. Naturally I could not taste it and since then I don't take sugar in tea or coffee. I also try to avoid it as far as possible by drinking only sugar free drinks. Even when I am out on a cycle or MTB ride I prefer to have something non-sticky as a snack, like weigh-less slimslabs.

Did I ever feel withdrawal symptoms when I cut sugar? Hell no - thats crazy talk.

 

[killadoob]

I used to go about using the teaspoon to shovel scoops of sugar into my tea/coffee but then I decided to reduce my sugar intake to 1 spoon. Naturally I could not taste it and since then I don't take sugar in tea or coffee. I also try to avoid it as far as possible by drinking only sugar free drinks. Even when I am out on a cycle or MTB ride I prefer to have something non-sticky as a snack, like weigh-less slimslabs.

Did I ever feel withdrawal symptoms when I cut sugar? Hell no - thats crazy talk.

Banana would be a better option IMO but it's your call i guess.

 

[Rouxenator]

Banana would be a better option IMO but it's your call i guess.

Excellent choice yes, sometimes I do have one if they are available.

 

[killadoob]

Excellent choice yes, sometimes I do have one if they are available.

Available year round , gotta have a daily banana. Oats then banana, kicks the day of to a good start. Plus two table spoons of sugar.

Did you guys know that banana's will help with bloating and water retention? Sodium doesn't allow our cell to absorb water but banana's allow then to absorb it again. Obviously it is what is in the banana . Found in other fruits as well but fruits are bad they make you fat according to some silly folk.

 

[Freaksta]

Available year round , gotta have a daily banana. Oats then banana, kicks the day of to a good start. Plus two table spoons of sugar.

Did you guys know that banana's will help with bloating and water retention? Sodium doesn't allow our cell to absorb water but banana's allow then to absorb it again. Obviously it is what is in the banana . Found in other fruits as well but fruits are bad they make you fat according to some silly folk.

Ofc you can get fat from eating to much fruit... They are not bad in moderation, for low carbs i stay away from Banana as it is high on carbs..

 

[Rouxenator]

What I meant with available is if they are at water stops on races. The potassium in bananas are also very good for you.

Something athletes often forget is the importance of salt as it helps your body to absorb the water. I packed Simba salt&vinegar chips for each of the 4 checkpoints when I did the TransKaroo 240k MTB - never got cramps and never felt dehydrated.

 

[BTTB]

Eat fruit, it has natural sugars.
Avoid potatoes .... if you can.

Take a look at the protein diet. Emphasis here is to get rid of carbs like pasta, bread, potatoes etc, in your diet.
You will have more energy, which leads to a better and healthier lifestyle....

 

[RanzB]

You guys aren't eating enough good fat.

Also, remember lots of water and enough salt.

 

[killadoob]

What I meant with available is if they are at water stops on races. The potassium in bananas are also very good for you.

Something athletes often forget is the importance of salt as it helps your body to absorb the water. I packed Simba salt&vinegar chips for each of the 4 checkpoints when I did the TransKaroo 240k MTB - never got cramps and never felt dehydrated.

Nope, when we eat salt, water leaves our cells and dehydrates us. Salt dehydrates you. Considering our salty lives a banana daily will help our cells absorb water again.