the I quit sugar program: play with some sweetness (week #6)
Six weeks in, some of you might have sugar out of your system. Some of you won’t, though. The cravings might still be there. What are you feeling? Are you feeling like you’d like to continue. To keep sugar out longer? Not in a draconian-I-must-be-vigilant way, but in a let’s just see how it goes for a bit longer way. Read on…
image via Unruly Things
Some housekeeping:
- My second IQS webinar will be on Monday 13th Feb – next Monday at 6pm. You can sign up here. Click ‘join crowd’ to be signed up for my webinars, and hit ‘attend’ on next Monday’s event to receive a reminder email. Got it?
- If you’re interested, 180 nutrition (a sugar-free, “clean” protein powder…great in your coconut smoothies) has a 15% discount on at the moment, for any readers of this blog. Simply click here for more info.
Some extra soundbites for you
Many of you liked the elevator pitch statements from last week’s newsletter. Here are a few little soundbites to fire off when those around you want to know more about your IQS excursioning, but don’t want to get freaked out. As I say over and over in the ebook: it’s worth being careful that you don’t get too draconian or bozzy or holier-than-thou with this no-sugar business. It’s a crook look. And it puts people off. Go gentle. Suggest some starting points. I’ve found this top 4 list of things to look out for gets interest going:
* Fruit juice.
There’s 8-12 teaspoons in a small bottle/glass. And, yes, freshly squeezed is the same as packaged. Fructose is fructose. Besides, it’s expensive. And a waste of packaging.
* Low fat dairy.
When fat’s taken out of, for example, yoghurt, it’s replaced with sugar to achieve the same fullness of flavour as full-fat. A small individual serve of low fat PLAIN yoghurt can contain 6 teaspoons of sugar.
* Sauces.
Some pasta sauces have more sugar than chocolate topping. Barbecue sauce…oh, you all know the drill.
* Muesli.
Unless it’s a sugar-free (fruit free) version. A lot of muesli contain more sugar than Coco Pops.
A thought on adding sugar back in:
This week in the program you add some sweetness in. I get asked this a lot: will it upset the apple cart just to experience sweetness – even if it’s fructose free? Will it tip dominoes
Yes and no. As always, you need to feel what your body can cope with. Hopefully after six weeks your body can answer this for you. That’s the whole point.
Yes, it will upset things if you head off to back dextrose cakes every day and particularly if your attachment to sugar tends to be emotionally based.
And remember this from the book:
No, however, everything’s cool if you’re playing with a few new flavours and allowing some treats into your life so you don’t feel you’re missing out. This is not a mean diet. It’s an experiment.
If in doubt, or if things get wobbly, however, defer to savoury – it won’t mess with your head and leave you wondering or hankering (remember, satiating appetite is part of this new learning). Go for nuts, cheese, meat etc. That’s my advice.
new product to try:
These activated nuts are a new range, from Lee Holmes, author of the Supercharged Food cookbook.
I ate these walnuts last night with cottage cheese and cinnamon as “dessert”.
You can buy them here.
your questions answered
This week Michele Chevalley Hedge and my good self answer your questions…
Vanessa asks: What about tomatoes?
Sarah: Well, they’re about 5g/100g. One tomato is about 100g. So one tomato is about 1.5 teaspoons of sugar. So… a few slices on a sandwich is great. Whopping great big tomato stews (especially if you start adding purchased tomato sauces) will wallop you with a sugar hit. Just be aware. I don’t tend to cook saucy things in general. And when I’m out I avoid saucy things completely (due to the gooby, sugary crap invariably added).
Amanda asks: Do we also cut out bread? I mean plain white bread, not just fruit bread? Curious about whole wheat/whole meal bread and bagels.
Sarah: OK. I’ve answered this a few times. But just so you know, I’ll be doing a post after the IQS program ends on why I personally cut out bread AFTER quitting sugar. Stay tuned.
Linsey Bright Wright asks: We have life threatening food allergies at our house. My big problem is with the milk. We can’t do almond (tree nut), my son is also allergic to soy. Is coconut milk a good option? Rice milk has been our staple. Oat milk is hard for us to pallet.
Michele: From a nutritional perspective coconut milk is an excellent source of fat, flavor, full of nutrients, and has very little sugar/fructose. In a quality can of coconut milk you should only find less than 2 gr of sugar in a 100 ml serving. Whilst it is high in saturated fats is also contains medium chain triglycerides- we can use this fat as fuel for our muscles and our brains. Some things to be aware of with coconut milk are :
Does the can of coconut milk contain Bisphenol-A (BPA) ? BPA has an estrogenic effect on our body and is linked to disease states like diabetes, infertility and cancer. Many organic brands of coconut milk have no BPA including Spiral Foods and Ayam Premium Coconut Milk.
Does the can of coconut milk contain guar gum, additives, preservatives or gluten? Many of the overseas cans have their ingredients written in other languages so be careful about this additions.
[You may also like to read this: http://chriskresser.com/3-reasons-why-coconut-milk-may-not-be-your-friend - Sarah]
Marnie says: Would love to know what a typical day’s menu looks like for you.
Sarah: Yep, for sure. A post will follow.
Lauren says: I’m wondering about Polenta? Also are lunch meats like salami and ham ok to have? Do you still eat legumes? And what brand of coconut oil do you use? The ones I’ve seen are really expensive.
Sarah: Polenta is fine – in fact even a lot of FODMAP types are fine with polenta. Lunch meat – avoid salamis and “messed” with meats unless you know they’re made nitrate and chemical-free. I love the Pasture Perfect range. If you’re a supermarket shopper, the best option is to buy a free-range or organic roast chook. Legumes…me, personally, not so much…If I do eat them, it’s only when I soak and cook them myself so I’ve treated the phytic acid. I’ve mentioned the coconut oil thing before: I use Nuigini coconut oil (about $20) because it comes in a Mason jar (which sell for about $6 alone). Expensive? Compared with olive oil? Butter? Chocolate? You can buy it here.
Some extra reading:
Speaking of sugar subtituting and adding in…you might like to read this rundown on fake sugars from Wired.com. Facts and interestingness like this:
University of Texas Health Science Center epidemiologists conducted a 9-year-long study of 5,158 adult residents of San Antonio, Texas [and] found a link between sweeteners and obesity. It persisted even after statistically accounting for gender, ethnicity, diet and beginning-of-diet body mass index. “These findings raise the question whether artificial sweetener use might be fueling — rather than fighting — our escalating obesity epidemic,” they wrote.
Stay tuned next Monday for a sugar-free chocolate reveal!!
I’ve just started adding a few blueberries into my green juice in the morning: spinach, cucumber, mint, & lemon juice. I am not looking to add much more than that in for the next 2 weeks. I must say I am still enjoying my nitrate-free organic bacon occasionally, even though it still has some added sugar. Thanks so much for all the fascinating articles you post and the webinar – it was great!
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Hi Sarah, is there any reason in particular you run your webinars at 6pm? For those of us with children, 6pm is dinner/bath/homework time and for others, I’m sure, still either working or on the way home.
Would be great if you could either run them earlier in the day or later, say around 8pm.
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February 6th, 2012 at 2:50 pm
Hmmm, I was mostly gearing it at people who either got home from work at that time or could only listen in from work (so could stay back a little later).
I also wanted to avoid doing it too late. If I’m too excitable late at night, my adrenals don’t cope. The next one I’ll do at 8…I’m sure you’re not the only one in the same bath-hour boat!
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February 6th, 2012 at 3:56 pm
Much appreciated! I think your audience extends much wider than those who ‘work’.
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February 6th, 2012 at 5:27 pm
Thank you! Most of us can’t access that at work (or work in environments thats unsuitable), and are en route home at 6pm!
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February 7th, 2012 at 1:22 pm
I work AND do dinner, bath, bed at about 6… but I don’t see the issue if we can just go back later and watch them. Worked out better for me with the last one.
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February 7th, 2012 at 3:07 pm
Hi Sarah – yes an 8pm webinar would be great if it fits in OK for you? Personally, I am not home until 7pm on a Monday night.
Also – as I cannot make the 6pm webinar this Monday – could I please submit a question now for you to consider?
When you say to be gentle now and “cut back on the fats”, (as like you I did go a bit crazy on being able to eat lots of fat in the first couple of weeks!), just how much “fats” should we rely on during a normal day now if we want to maintain our current weight? Fats wise, usually I might add a bit of ricotta cheese to breakfasts in the morning, no more than half an avocado for lunch, and then the usual tablespoon or two of coconut oil at night to cook my veggies/proteins in. Then a drizzle of macadamia oil on my veggie salad. I find I am definitely full and satisfied after consuming these fats with my meals and in between meals usually only have a coffee in the morning and a chai tea in the afternoon (both with full cream milk).
How would this compare to your own current daily fat intake? Do you think I could cut back a bit and eat more protein in place of these fats?
Thanks heaps Sarah!
February 13th, 2012 at 9:25 am
Hey, yep. Gotcha. I’ll make the next one 8pm definitely. This week I can ‘t change. Lauren Rose, your Q has been noted.
February 13th, 2012 at 11:24 am
Thanks Sarah! Actually I am lucky and can get away from work early tonight, so I will be able to sit in for your webinar. Looking forward to it and since I my partner is away on work until Wednesday I can actually turn up the speakers for a change
Lauren
After five weeks off sugar, I had a small slice of pavlova at a BBQ yesterday. It’s my all time favourite dessert, topped with sugar loaded cream and berries. It was delicious. The result – I noticed that I felt hungry more quickly than I had in weeks but. The upside though was that I didn’t feel the need to dive in for second or third helpings. Hoorah!
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I am pretty sure my usual coffee place used skim milk in my cap today. It tasted quite sweet compared to usual. It’s funny as when I first went back to whole milk it was the one that tasted funny.
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HI Sarah – just bought your Quit Sugar book – its great, thank you so much for writing it.
Couple of questions, you mention macadamia and almond paste, is cashew paste ok?
Also any chance you could recommend the brand of plain yoghurt, I have had a look at my local shops and nothing seems to be meeting the criteria. And finally, any views on roasted dandelion as a suitable drink?
Many thanks,
Mel
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February 6th, 2012 at 3:34 pm
cashew paste is great. plain yoghurt…in woolies etc…Yoplus full fat is good. Roasted dandy is great – very good for the liver and kidneys as you detox. Perfect in fact (tho, the unroasted root is better than the roasted version, but not as tasty).
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February 7th, 2012 at 10:51 am
Thanks for asking the question, I made my own cashew and I’m loving it, more than almond at the moment. I’ll have to give macadamia a go next, though they are quite expensive
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February 10th, 2012 at 7:53 am
Added some raw cacao to the cashew paste which was tasty. Is that alright to have do you think?
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Just a general comment, which is a bit gross, but interesting to me… I quit sugar a bit after Sarah started writing about her journey, so maybe 10 months ago.
In that time I’ve had a couple of slip ups – I started a new job and somehow developed a habit of having a sweet biscuit or two mid-afternoon, I went on my honeymoon and had a bunch of beautiful chocolates, I decided Christmas wasn’t Christmas without desserts.
I made a conscious decision each time to really limit what sugary things I ate, 1-2 things a day, but what I found was after a few days I developed really bad gas. Like, have to leave the room bad.
I’ve never had any similar issue and it stopped as soon as I cut the sugar out again, so it seems pretty obviously related, and wondered whether anyone else experienced this?
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February 6th, 2012 at 1:31 pm
I have a similar problem when I eat chocolate, or I should say when I used to eat chocolate. For some reason as soon as I would eat a piece of chocolate I would have to rush to the bathroom! I’m fine with cocoa powder but chocolate just does not sit well with me at all. So I wasn’t much of a chocolate eater before IQS because of that and now I don’t touch the stuff.
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February 6th, 2012 at 5:28 pm
Oh I have that exact problem – and funnily enough, it wasn’t til I quit sugar I understood that fructose (choc/biscuits) make me fart!)
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February 7th, 2012 at 11:04 am
I’m with you on all accounts – and I thought it was just me! No flatuenace to speak of really and before (ie when having sugar) it was all the time.
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It’s been 5 weeks now and I’m starting to get to that point where I’m feeling uncertain about my choice in doing this…yes I am reading up on all the info that’s being put out there but I haven’t seen any results yet and I think that’s what’s throwing me off.
I know Sarah, you explained already in the webinar why some people are feeling the withdrawal symptoms and some are not, but it’s hard to push along when I haven’t really felt much of a change since before. I will keep going for the 8 weeks and see if anything changes in the mean time.
I also already started off using Stevia before this week but I feel like I might be relying on it a bit too much so I’m going to try and steer clear of it for a while, even though we are now at the point of introducing it back in.
I’m also finding that I’m eating more bread these days, which is very unusual for me since I hardly ever used to eat bread before, so that’s another thing I need to work on cutting back on. I think personally I’m not ready yet to introduce the sweet stuff back in, I still have to adjust to this whole sugar free thing and work for on myself.
I think adding the stevia in already has possibly thrown me off track a bit.
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February 6th, 2012 at 3:37 pm
Can I ask, have you tried eating fat? Cheese, butter, oil etc?
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February 6th, 2012 at 4:12 pm
Yep, was using butter before this, mainly just when cooking veggies. Oil, yep use extra virgin olive oil, was using grapeseed before but now it seems like it’s a no go? Although I noticed in the ebook Lee uses it in her Quick baked zucchini cake.
As for cheese just started introducing it more on IQS.
Like I wrote above I’ll keep at it and see how I feel in the next couple of weeks
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February 6th, 2012 at 9:26 pm
Hi Naz
What kind of results were you hoping to see? You mention you’re not seeing results but don’t say what you were expecting that you haven’t gotten so far?
Just me .02c worth I say, keep at it – maybe keep going even longer than the 8 weeks with no sugar. In reality, it won’t hurt if you go longer – just keep thinking of it as the experiment that Sarah calls it. Are you sure you’ve cut out all hidden sugars? My thinking was that if you hadn’t – as in there were still some sneaking in in pasta sauces or something then perhaps you’re body hasn’t truly detoxed from the sugar and is still living from the sneaky sugar to sneaky sugar. I know it took me a while to get rid of all the food with added sugar in it.
I would also say – yeah cut out the natural imitation sugar like stevia and see if that helps!
Good luck!
February 7th, 2012 at 4:12 am
I was hoping to feel something, I guess similar to what other people have been mentioning, perhaps even some weight loss? But I really haven’t felt much of a difference.
I’m pretty sure I’ve cut out all hidden sugars, I hardly ever used condiments before this programme and had stopped buying store bought pasta sauces for months before hand. I just use canned tomatoes or fresh tomatoes to make pasta sauce but never add any sugar to the sauce even though most recipes will tell you to.
I do eat white rice, pasta and cous cous. I try to buy whole wheat pasta when I can but I’m not sure if this is the problem. And yes laying off the stevia for now.
Thanks
February 7th, 2012 at 10:03 pm
Hope you don’t mind me commenting on this.
I felt a change within about a week. Even while experiencing withdrawals, I felt amazing. I did notice after a couple of weeks though that I was eating WAY too many carbs. Potatoes, bread, pasta, rice, you name it. I wasn’t feeling too crash hot then either. It’s hard, because I don’t really eat meat (though I don’t label myself a vegetarian). Carbs are sort of my go-to.
I’ve tried to cut back on the carbs considerably and eat heaps more protein and I’m feeling better again. I think even something as small as swapping your Vitaweet with Vegemite/salad/cheese with something a bit more substantial like yoghurt makes a huge difference when you’re doing it daily. I can’t get enough of B.d. Farm Paris Creek natural yoghurt (absolutely to die for, and not full of a heap of milk solids to thicken it up like supermarket brands) with a couple of tablespoons of coconut oil mixed through, then topped with cinnamon. To. Die. For.
You could try ditching the stevia too. I’ve used it once since I started IQS. Maybe you’re not feeling that “clean” feeling because you’re still getting a whole lot of sweet?
Keep us updated!
February 8th, 2012 at 10:55 am
Hi Marnie,
Thanks for your comment. I have ditched the stevia for now, but I’m still using a drizzling of brown rice syrup on my oats in the morning. I figure that should be ok to do.
I have been eating more bread than usual but have now stopped, since before IQS I hardly ever ate bread and I seem to be in better control of my full-fat dairy portions. I have never really been the type of person to snack in between meals but I must say that since doing IQS I have been eating smaller portions of meals since I get full a lot faster.
February 6th, 2012 at 9:47 pm
Naz, it might be that you won’t notice a difference until you try to reintoduce sugar. I didn’t really eat a lot of sugar before IQS, although did eat out alot. During the 8 week withdrawal, apart from a very odd craving for fresh fruit, which was strange vos I’ve never eaten much fruit, I didn’t really notice any cravings etc. Bad skin
For a couple of weeks was about the extent of it. However, I’ve had 2 ‘lapses’ – one on Xmas day and one on my birthday. Both times family members have surprised me with specially made cakes that I didn’t feel I could politely refuse. Both tes I have been really, really sick afterwards. Terrible lethargy, blinding headache, sick stomach. Lasts about 4 hours.
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February 7th, 2012 at 4:15 am
Hmmm yes I have def had cravings but have been able to stay away from them. I think my body just needs more time to adjust and have a good go of this sugar free life style before I head back to the sugary stuff.
I was never a big dessert person going out, and if I did make desserts at home it was once every few weeks. But I can’t deny my food was filled with hidden sugars here and there.
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February 7th, 2012 at 9:39 am
Naz, Maybe you didn’t have much weight to lose?
February 8th, 2012 at 10:57 am
I have probably put on about 8kg since my wedding give or take…while I’m not overweight I’m not at my comfortable weight. So yes I would like to loose the weight but I’m not just relying on the IQS to do that
February 7th, 2012 at 5:50 pm
Hi Naz
I went through a stage like you’re mentioning, for quite a few weeks, as I really didn’t find I was getting the results others were, like weight loss, energy increase, good sleep etc. I have been off sugar for 3 months or so now, and I still haven’t really had amazing results, apart from two things: I used to get my period every 6 weeks (42 days), and that is now down to 34 days, and I’m hopeful that will continue to get more regular… and secondly I now really feel AWFUL when I do have sugar (like a thai meal out with friends took me about 3 days of terrible headaches to get over it) – I am realising that it does take a long time for some people to adjust to no sugar and some of us are just more sensitive to it also it seems.
I don’t know if this helps at all, but wanted to share and hope you stick at it because the results, however subtle and personal to you, will come eventually!
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February 8th, 2012 at 11:00 am
Hi Alice,
Thanks for your response! Something happened today (I’ll do a new comment on it after I reply to you) that made me think if it was related to my no sugar diet.
I will def stick it out and see where it takes me
Oh and it’s great that you are getting regular periods
I hope in time I will see results as well.
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February 13th, 2012 at 9:27 am
Naz, are things feeling better yet?
February 13th, 2012 at 2:17 pm
Things are better, noticing some changes, one of them being the thirstiness I mentioned. I am still going strong
Thanks Sarah!
At Week 6 I am so not ready… up until Week 5 I was cool, no slip ups then the last week has been stressful and I soothed that stress with chocolate… and a few days later homemade scones, jam and cream. They were delicious and I enjoyed every bite. But I’m thinking (and had been starting to prior to the sweet treats) about the baking I’d do with dextrose and when I’m under pressure I want to revert back to those sweet foods that comfort me. It was like Week 6 was the goal, I could pat myself on the back and… So I think I need to create stronger neural pathways around my emotional responses. And also with the new foods I’m eating I don’t have that ‘yum’ connection yet. I’m not quite over the addiction…
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February 6th, 2012 at 4:13 pm
Yep, I’m feeling pretty much the same way as you. I’m not there yet either…
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February 6th, 2012 at 9:32 pm
Hi MirandaBB
Ups to you for having an aha moment where you’ve realised you’re not quite there yet! That’s a massive achievement. If for nothing else – I would consider that a success in this quit sugar “experiment”! And you’ve still got more time on your side to keep it out and cut those neural pathways you’ve mentioned. All good – you’ll get there!
Keep up the great work & you can do it! Oh well, about the scones with jam & cream – glad they tasted delicious. Now that you’ve done that you don’t need to do it again & you can put that behind ya & move onwards to more experimenting with no sugar. You mention not having the “yum” connection with your new foods yet. The funniest one I’ve got a yum connection with now is red capsicum – oh my, soooooo sweet, I love it now!
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I must admit I didn’t read the book carefully enough and have been cooking snacks with stevia and rice syrup since week one. The funny thing for me is that, even though I am a real emotional sugar eater, as I haven’t had the same physical reaction from eating my yummy, sweet but fructose free treats, they have lasted forever.
I’ll stay off the fruit for another 2 weeks but am totally comfortable with eating the occasional healthy sweetened treat cos I know I don’t need it and won’t gorge myself on the whole lot – a very liberating feeling!
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Hi,
I’m struggling.i don’t feel ‘well’ despite eating better than I ever have. I’m gaining weight, eating less food and often I feel nauseous (I’m not pregnant!). Ive tried a nutritionist but they were quite disapproving of my ‘no fructose’ stance – they told me I need sugar in my diet!
I’d like to persevere, but am hoping someone may have a Sydney based nutritionist/dietician that they recommend. I need a little help getting on track with food.
Cheers
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February 6th, 2012 at 8:11 pm
A it sounds to me like you aren’t eating enough fat. I had similar problems in the beginning. Forget the weight – I have been IQS since Oct 11, have lots to lose and gained initially but am now losing steadily without having to think about. Amazingly someone said to me today that I was wasting away to a shadow! I’m not, but that’s how much I’ve lost. I know it’s a big leap of faith when you’re used to counting calories or watching every mouthful. But from my experience you need to eat more fat initially while your body is adjusting to the sugar withdrawal. I ate lots of avocado – sometimes 1 a day, 1-2 eggs a day, carried artisansa packs of coconut butter & oil in my handbag always (still do), protein shake in the am with a cup of yoghurt (meredith dairy) & almond milk & macadamia paste, teasp of ghee on my veggies at night (still do this). I don’t eat nearly as much now as I did the first 8 wks. You might also need to increase carbs if you can tolerate them.
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February 6th, 2012 at 8:24 pm
Thanks so much for the reply! I’m scoffing fat… I’ve been trying to pull back a little. I think I’ve been overdosing on dairy so am pulling that back too. Good tips, I’ll keep trying.
It’s hard not to focus on the weight gain when clothes stop fitting!
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February 6th, 2012 at 9:25 pm
I know, it freaked me out at first but I focussed on being healthy rather than the weight until I started to lose. If you read through Sarah’s blog closely you’ll see it’s hard to find one person who has stuck with IQS long term who has gained weight. I looked at some of the paleo sites too because they also cut out sugar and it’s a similar pattern.
February 8th, 2012 at 1:42 pm
I was overdosing on dairy as well, I’m trying to cut back. It’s easy to do I think.
I can’t figure out where else to ask this. So here goes… What’s the deal with ‘coconut sugar’ that I see in lots of new organic chocolate products on the market????? Is it just sugar with coconut in it? Is it fructose?
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February 6th, 2012 at 9:33 pm
See Sarah’s post from May 2011. It explains the whole deal.
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February 7th, 2012 at 7:49 pm
Unfortunately Coconut sugar is not allowed on the program. I used to love it!
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I have found febfast useful. In making my alcohol free commitment to the tune of $100, I added ‘no white stuff’ to my fasting decision. I am doing IQS a bit differently – I don’t like stevia etc and haven’t gone crazy for coconut. Got rid of jam and astonishingly marmalade. But I do have some fruit and sometimes a date, prune or something. I find if I think ‘no white stuff’ then automatically there are less blunders. A few almonds (sweet, protein, fat) and a mouthful of cocoa nibs (ahh) together are life savers. Cinnamon on things also works wonders (ryvita, ricotta, cinnamon). Icecream is my most usual fail. Must try that ‘freeze coconut cream’ story! Lisa
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Hi Sarah and friends,
I was wondering what brand and type of butter you use or recommend (eg. for cooking, spreading on toast, etc). The best I’ve found in supermarkets is a block of organic butter but am not sure if this is the good sort and not hydrogenated etc?
Thanks
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February 6th, 2012 at 9:45 pm
Hi Hannah,
I’ve seen other people on this site discussing the same topic and it seems that Mainland Buttersoft is a conventional supermarket butter that has almost nothing except salt and water added.
I have embraced this butter happily for spreading and cooking.
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February 6th, 2012 at 10:13 pm
mainland buttersoft is super yummy – i spent an age in the cold section of coles looking at all the labels and that one came up as best for me too!
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Hi everyone, I have to say I am taking this slower than I thought I would. Becoming more aware and working my way to a full quit. My kids no longer have treats or juice (unless they are at a kids party when I really dont want to be ‘that health obsessed mother’). I am cutting sugar out most days and eating full fat dairy again and feel good for it.
I wanted to ask a question – what of juice fasting? I have read a past post of Sarah’s advocating it and was wondering Sarah if you had changed your mind about this now??
I would also like some more info on sucralose and xylitol as sweeteners.
Further to the discussion on ‘wind’ – I have also noticed sugar bloats me and gives me wind, and I actually feel physically sick after eating cake or icecream – it has been a wonderful learning experience!! To actually feel it and know that my bod aint happy!!
I was also wondering about the seeming contradiction that if fructose makes us fat – then why did I (and loads of other people) lose weight so effectively on Michelle Bridges program where the focus is on clean eating and low cal/low fat? Admittedly I upped the exercise ante, and watched my calories – but I was eating low fat everything then, and fructose filled yoghurts etc etc – and fruit….. Just a question…. I’d like to hear other’s opinions and experiences of the weight aspect of this. As I am at goal weight now, I feel free to experiment – but if I still had 10 kgs to lose I would put my money on the calories in calories out equation – it worked well for me.
phew – long comment….
Thoughts…..
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February 7th, 2012 at 9:30 am
I’m also interested on the verdict with juice fasts. I note that urban remedy was recommended on this site a long time ago, should we steer clear?
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February 7th, 2012 at 10:15 pm
I’m interested as well. The one I get uses agave which on its own isn’t good let alone the fructose in them.
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February 8th, 2012 at 6:33 am
Hi Sophie,
I’ve read in one of those paleo books that any diets that differs from our western diet bring short-term (up to 6 months) results. (This is a kind of indicator of how bad the western diet is.) However, the problem is that you cannot maintain these diets on the long run. I tend to agree with this, even tho I’ve never followed any particular diets but my own mish-mash version of what I though was right at that time.
I think however that there are more right ways when it comes to healthy living, weight loss etc. For me, calories in calories out worked for about 1,5 years. Then when life got tougher I got into a vicious cycle of clean eating – binge eating, I obsessed over calories, I got depressed etc. But this was my experience. Obviously this method of losing weight worked for you.
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February 8th, 2012 at 6:37 am
English is not my first language so excuse me if all that didnt make sense.
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February 8th, 2012 at 10:16 pm
Hi bluesky
totally made sense – i guess different things work for different people at different stages in life! I have found the 12wbt way of eating totally sustainable – and am now adding in (or taking out) the IQS principles slowly but surely!! Aiming to get healthier – but without the pendulum swinging wildly between binge and clean – thats a biggie for many people!
Still interested to know Sarah’s thoughts on juice fasts – short term!
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Hi Sarah, I am not ready to bring back the sugar I am actually enjoying being more savoury I think I will wait another month and then experiment with berries! – feeling good , eating heaps and feeling trim!
I am so looking forward to the next webinar!
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Hi Sarah et al,
I am curious as to whether you can eat the following on the I Quit Sugar program:
cous cous, potato, bread or rice?
Also, we buy a yoghurt that is low fat but also has under 5g of sugar per 100ml so is that okay? I really like the taste.
I have read you book and am contemplating doing the 8 weeks but am scared about eating full fat as have always believed that it is so bad for you.
One more question – are we not meant to cook with stevia in the beginning?
Thanks, Summer
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Well, I’ve finished the 8 weeks and I think I can safely say that ‘I’m there’.
No more cravings, no more withdrawal. I can a small serving of sugar and not go back for more. Thanks Sarah!
Here are the long term/life-long plans now:
- 1-2 pieces of fruit per day
- dessert (with sugar) once per week… I need to choose my moment carefully!
- 1 square of dark chocolate (75%) twice per week.
- this does not apply when travelling
There. Sustainable, sensible and healthy. I’m very pleased.
Keep going everyone!
P.s. just discovered that butter in porridge is the best thing in the world. Try it! You’ll never want Brown sugar/honey/maple syrup again.
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February 7th, 2012 at 12:10 pm
Hi Katherine … I hear you on the butter in porridge! Amazing! Add a decent helping of cinnamon too!
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February 7th, 2012 at 2:14 pm
Funny, I used to always have butter in porridge but gave it up as not good for me. Stopped putting sugar in it as well though. I think I will start trying butter back in it. Thanks for the reminder and the weather is just right for it here now, though nothing on London from my understanding.
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February 8th, 2012 at 10:17 am
Porridge with frothy milk (or warmed milk, I do mine on the coffee machine) then sprinkled with cinnamon. Yum, yum, yum
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February 8th, 2012 at 11:02 am
Oh my I tried the butter in my pumpkin oatmeal today and it was DEVINE! I think I have a new addiction lol.
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February 8th, 2012 at 1:44 pm
Pumpkin oatmeal?
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February 8th, 2012 at 1:49 pm
I just add a couple of tbsp of pureed pumpkin to my oatmeal
February 12th, 2012 at 5:51 pm
just watch for headaches etc. the night or morning after that desert once a week…I can’t have sugar at all without a reaction..mind you I am very happy to do without it and cravings too.
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HI Sarah,
I just wanted to say a big thank you for introducing this program to my life! My approach to my health needed a kick in the pants and this was exactly what I needed. I’m even introducing my family to it now!
I’m not gonna lie- a big part of my motivation to try this was weight loss and was a little dismayed when I wasn’t losing any (and was especially annoyed by the week long headache in week 3), but I pushed on come week 5, my apetite changed dramatically and now have no need to snack between meals and am eating smaller meals than I used to just because my body is telling me when she’s full! (I’ve started losing weight too!)
I’ve found that picturing how much sugar is in things in terms of teaspoons really helpful (I imagine putting however many whole teaspoons of sugar in my mouth and the thought of it makes me feel a little sick so I want to make better choices).
I also have heaps of energy and have discovered how much I enjoy running.
I’m only 24 but have struggled with various health issues for years and am now feeling healthy, energetic and happy.
Thank you!
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Week 6 hey! Well that has gone quickly. All is going well, except for a few hiccups this past weekend, but I found this was mainly because I was not prepared or had run out of things in the pantry so I hit the chips that were hidden away, ate white bread as we’d run out of wholemeal/rye, ‘needed’ some jelly lollies when playing sport as I’d forgotten my nuts – couldn’t stop eating them – then after the game felt bloated!
Hubby brought home a pack of Tim Tams for a ‘treat” – when will he learn, lol… had one, well chewed it and thought yuck so spat it out. So that was good!
I’ve found a great muesli at my local Coles store – Liver Cleaning museli by Food for Health. It’s frutose friendly, fruit, wheat and yeast free, has added herbs for digestive support, australian owned and made! Sugar 1.2g per 100g. But most importantly it’s yummy!
I stopped using Stevia about 3 weeks ago and haven’t missed it, it was good to use to get over the initial sugar free ness, but haven’t found it necessary anymore.
Now I just need to get a little more creative and start using some of the great receipes that are around and I’ll be set.
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Hi all … here we are in week six. Time flies!
I cannot believe I have made it this far. Honestly. I don’t think I have gone without sugar for this long in my life, which is truly scary.
I FEEL FANTASTIC.
My energy levels are comfortable, mood is stable, mental clarity is noticable. My skin is clear, by eyes are bright and my tail is bushy!
Like others, I have experienced much resistance … but who gives a shit? I feel unreal and will continue to do what makes me feel good rather than what I have done in the past and cave in to pressure.
I don’t feel like I want to add any sugar back in at this stage, although I am planning to try some birthday cake on my 30th on 24th Feb. I suspect that I will have a few bites and reject the rest as I really don’t seem to have much of a “taste” for sweet things these days. It will be a good test.
I mentioned back when we started that I have about 30kgs I am trying to lose over the year. I am pleased to report that just by dropping sugar and alcohol I am down 6.2 kgs since the 1st of January. I have made no other changes to diet or exercise yet, but will be doing so over the next few weeks as I expect this initial loss will slow and I will have to work harder to keep achieving my goals.
I am always motivated to hear about how everyone is going. I really believe that treating this like a short term experiment has given me the confidence to keep going and I am truly benefiting from the results. When people are asking me about my choice, I am suggesting they try it for 8 weeks … certainly the idea of quitting sugar permanently was completely overwhelming for me. But the way I feel now, the idea of going back to being addicted to sugar is more overwhelming than the idea of permanently quitting.
Sorry for the lost post … but I am very excited!!
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February 7th, 2012 at 2:15 pm
Congrats Peckingbird, so glad it is working out for you
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Hi Sarah
Just wondering if you could please explain in writing why some people lose weight on IQS and others don’t?
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February 8th, 2012 at 8:59 am
From my perspective, my weight loss is likely to be related to the reduction in overall calorie consumption. When I say I’m addicted to suger, I truly mean addicted. I have been eating a bag of lollies or half a block of chocolate ALMOST EVERY DAY for ten years. Plus, in the least year or so I have gradually built up to drinking 1-2 glasses of wine ALMOST EVERY DAY.
(I feel so ashamed actually writing that…)
So for me, to cut all sugar and cut all alcohol has obviously resulted in a big drop in calories, hence the rapid weight loss.
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February 8th, 2012 at 1:48 pm
Well done, that takes a lot of willpower (alcohol more than anything else
)
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Ok so something happened today and I’m not sure how much I can put it down to IQS.
I’m one of those people who pretty much needs to eat within 10-20mins of waking up, so I usually leave my exercise for late afternoon/night. Anyway so this morning we were supposed to have some maintenance people come to check a few things in the apartment and since I had no idea what time they were coming I didn’t want to be stuck in the shower after breakfast incase they came. So I decided to shower before breakfast which was a big mistake…because as soon as I got out the shower my blood pressure just dropped and I started to feel clamy and sweaty and just really unable to move.
I managed to walk to the living room and sit down on a chair for a bit but I knew I had to get something into my system, now before IQS days if I had an episode like this (of which I’ve had many) I would immediately grab something sugary, but this time I just went in for some water and felt better enough to be able to make a proper breakfast.
But the thing is the whole day (and even as I’m sitting here typing this) my whole body has been in pain, my muscles ache and my head feels cloudy and just not with it.
I wonder if this is related to IQS, but who knows!
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February 8th, 2012 at 1:49 pm
Not good, I hope you are feeling better.
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February 8th, 2012 at 1:53 pm
Thanks! Still feeling a bit achy but I’m ok.
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February 12th, 2012 at 11:12 am
Hi there,
This may be totally unrelated but I used to be like you- had to set within 15 min of getting up otherwise I felt faint. What you are describing is not your blood preessure going down but your blood sugar going down- hypoglycaemia. If I did not eat, I’d feel awful until I ate something. Sometimes if eating got delayed I’d be cranky all day and foggy too.
Interestingly for me when I went off the pill (oral contraceptive) this morning hunger absolutely stopped.
Anyhow, hope this helps you somehow.
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February 12th, 2012 at 2:53 pm
Yep I get the crankiness and fogginess too, but have been like this for a long time, even before being on the pill. But thanks for that
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So annoyed!! My computer crashed and I lost everything including my IQS ebook!!
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Hello Beautiful people! What are your thoughts on Natvia? You can buy it in Coles???
Love and Hugs Jess xx
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February 10th, 2012 at 6:39 pm
you need to read Sarah’s ebook!
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Well, I’m in week 5 and it’s been…awful. Cravings haven’t been the problem–until a couple days ago. I normally try to limit my sugar intake–minus holidays–and have given up “desserts” for extended periods of time in the past.
I have IBS and while I KNOW that large quantities of sugar/fructose upset my whole system, it appears the lack of it does the same. I have been SO bloated and SO gassy since I started this, it’s almost unbearable. I have been working at learning about and healing my guts for the past 10 years and I’ve made a lot of progress. This has been a very unpleasant walk down memory lane. My digestive tract cannot handle as much fat or the types of fat recommended–butter, animal fat, etc make me feel sick. I also am living out of my home country and don’t have most of the recommended “helps” available to me. On top of that, since starting this, I have had a VORACIOUS appetite–especially the first week–and have definitely gained weight—and my belly is puffier than ever. I am accustomed to experiencing hypoglycemic symptoms and those symptoms have increased greatly since day 1—increasing fat seemed to make no difference in hunger level. I’ve definitely had to eat more often and MORE since starting this. I have elminated all hidden sugars as well and have not been cheating.
I stopped eating eggs for breakfast and that has helped some with the gas. Also, I added bread back into my diet which has also helped some. Vegetables are hard for me to digest–I can’t do raw at all–and too many make me feel miserable (peas and sweet potatoes have always been the easiest for me to digest). I have been eating too many veggies. I think coconut milk/fat is also becoming a culprit of gas. I’m frustrated and am very close to throwing in the towel and giving it all up.
I know that my system needs a careful balance, and apparently this is not it. I can’t wait to put fruit back in so I can have bananas again–they have always been my one “safe” food–besides plain white rice–that help to stabilize my GI tract. I was really hoping that eliminating fructose would be the “magic bullet” to make me feel great, but it has certainly made me feel horrible! I have learned good things so far, though, and I feel much more aware of how much sugar I consume—which wasn’t as shocking as I thought it would be, I’m happy to say—and I’m surprised at how fast the weeks have flown. But it does seem like I’ve felt particularly awful for too long and I need a break! Right now I’m going to bed and hope that tomorrow I’ll have more motivation to keep going.
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February 10th, 2012 at 9:11 am
Hi Amanda,
Sorry to read that your IQS journey has not been going well, but what I would say to you is to listen to your body and do what’s right for it.
If you’re not used to the fat then maybe slow it down and don’t have so much. Also if things like bananas help you then add them back in, I know they are a high fructose fruit but again listen to your body and if you’re not feeling well then stop and assess the situation.
Good luck!
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February 10th, 2012 at 4:24 pm
Thanks, Naz.
I’m going to continue to switch up a few things and try to keep fructose out for one more week. We’ll see how it goes!
I just wonder if anyone else with IBS is trying this and finding it difficult.
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February 10th, 2012 at 5:26 pm
No worries! Just see how you go but at the same time listen to your body and do what works best for you.
February 10th, 2012 at 7:59 pm
Hi Amanda,
I’m just wondering if you have ever had issues with Candida? I ask because I have been battling the beast for 16 years (much better now but still working on it) and have had experiences such as yours from a huge yeast die-off, aka Herxheimer Effect, from cutting out sugar.
I suggest you add some fruit or non-fructose sugar just to see if your symptoms ease up a bit..
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February 12th, 2012 at 8:21 pm
Hi Amy-
I haven’t had any issues with Candida that I know of. I’m experimenting with some of these ideas and I do feel better. I have to say, adding wheat back in–bread–has helped tremendously.
Thanks!
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February 17th, 2012 at 5:27 pm
You should read the Body Ecology Diet by Donna Gates. You would find it quite useful.
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Does anyone else seem to be more thirsty than when they were eating sugar?
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February 10th, 2012 at 10:09 am
Ummm yes! I wasn’t sure what it was….but now that you’ve mentioned it hmmm.
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February 10th, 2012 at 11:37 am
It’s not a bad thing, it means I am drinking enough water but it’s curious..
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February 11th, 2012 at 1:09 pm
Sharon a quick google search shows that thirstiness is actually a withdrawal symptom of quitting sugar, or at least that’s what I read!
February 11th, 2012 at 2:36 pm
Thanks, I figured it was linked but not complaining. I used to drink a lot more water before I moved to the US. I’m back to at least 2L a day with this which is a good thing.
February 10th, 2012 at 2:05 pm
yes, I am drinking much more water. Have found mineral water (icy cold) is great for my thirst too. I don’t leave home without a water bottle!
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February 10th, 2012 at 2:14 pm
I need to pee about every 2 hours now! Constantly drinking – I knock over about 2.5 / 3L a day and then a coffee and tea on top of that. I think I drink too much and it’s gotten to the point where I can’t hold it anymore – gotta go when nature calls haha. Went to the doctor and had a test even to make sure I didn’t have a bladder infection – all results were fine – just turns out I drink a lot of water and other fluids… I just hope I’m not flushing all those good nutrients out of my body before it can absorb them.
Loving not being addicted to sugar anymore though. Has changed my life. ♥
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February 10th, 2012 at 7:44 pm
Yes! Me too. My theory: I was confusing thirst with sugar cravings before IQS. E.g. I used to have a chocolate bar at 10pm each night. Since IQS, I’ve been ridiculously thirsty at 10pm each night. A water and herbal tea fixes this straight away. And I no longer have cravings at this time. Thirst was the problem and sugar sneakily covered it up!
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February 12th, 2012 at 2:51 pm
I thought I was just thirsty from having the heating on all day, with this cold weather here! But I’m definitely much thirstier than usual! Anyway asked on twitter & Sarah said I’m flushing…so there you go!
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So in my last post here I wrote that I haven’t really been feeling different since IQS but after a skype session with a friend back home, and telling her all about my IQS journey I came to the realisation that things actually HAVE changed.
No I haven’t had major headaches etc as some people have but these are the things that have changed –
1) I no longer crave sweet things during my period, I also don’t get as bad cramps as I used to (which were horrible before).
2) I’m drinking more water – trying to, since I’m feeling thirstier, but I’m not sure if it is related to this or something else!
3) I feel fuller quicker, and think I have established the appetite control that Sarah refers to. I definitely no now when to stop, before I would have one more serving or one more bite and feel horrible after but now I know when I’m done.
4) I don’t feel the need to snack anymore, well not as much.
5) I ended up making panna cotta tonight for dessert (with stevia) and I could only get down 2 dessert spoonfuls and that was it, I could NOT finish it at all. I don’t know if it was the cream or just the sweetness but something that I could have easily finished before I could not finish at all!
Btw can’t believe only 2 weeks left on the program, time flies!!!
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February 10th, 2012 at 6:40 pm
Naz,
David Gillespie has a coconut panna cotta on his website..and it is delicious with no sweetening at all.
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February 11th, 2012 at 8:10 am
Thanks Anne-Marie, I think I’m just not that much into creamy desserts, never have been really.
I tried to find the recipe but think I have to pay to be able to access them on his site.
Any how I made these today – boy did they hit the spot!
http://supercharged1.wordpress.com/2012/02/06/chocolate-chip-coconut-bars/
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February 11th, 2012 at 8:20 am
Hi Naz, that recipe sounds fabulous…but watch eating too much because I have found with any sugar/fructose free recipe you can still put weight on…so one a day might be enough! also I should have said that the panna cotta is made with dextrose;
February 11th, 2012 at 11:11 am
I hear ya! They taste really good though and are kind of addictive, but I’m restraining myself! Tried not to use too much stevia in the recipe! I’m in the US and haven’t been able to find dextrose.
February 11th, 2012 at 12:58 pm
It looks nice. I keep making the nut balls but I need to stop as I eat them all. Not in one day but quicker than I should
February 11th, 2012 at 1:09 pm
They are yummy hehe, I know hard to resist!
Oh man tomorrow is going to be hard at work!
On the menu – Thyme and Gruyere Gougeres – Frisee and Apple Salad with Dijon-Honey Vinaigrette – Coq a Vin with Wild Mushrooms – Chocolate Pots de Crème with Walnut Praline
Will power much needed!
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February 11th, 2012 at 2:34 pm
Good luck with that!
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February 11th, 2012 at 2:39 pm
Thanks! I’ll need it!
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February 12th, 2012 at 5:56 pm
thyme and gruyere should be OK. the salad with NO dijon honey dressing. Coq au Vin with wild mushrooms…OK..NO dessert…..no problems,Naz. you can do that. have cheese instead of dessert. LOL
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February 13th, 2012 at 2:19 pm
Well it was interesting to see the menu come together and the amount of sugar used! I ended up having only one of the thyme and gruyere gougeres, even though they were made with white flour. As for the rest they all had sugar including the Coq au Vin…and forget the dessert I nearly gagged at the amount of sugar going in there!
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February 13th, 2012 at 3:38 pm
isn’t it amazing how they add sugar to everything? Coq au Vin doesn’t need sugar! I came across a (grilling) steak recipe and even it had sugar! WITH STEAK???
glad you resisted!
February 14th, 2012 at 4:55 am
I know! Makes you think twice when you see the recipe come together in person! I’m glad I resisted also hehe
there are many of the people are listing the some situation in the daily way so some people are always in the direct situation provider in the over coming the protect.we should share about the information with my friend.
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February 12th, 2012 at 5:49 pm
Does anyone else understand this post, please?
Does it mean:
each day many people are saying the same thing about giving up sugar. Are you asking us to share the information? I think that is what we are doing by being a part of this ‘blog’.
does this help?
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Heya just wanted to give you a brief heads up and let you know a few with the pictures aren’t loading properly. I’m not positive why but I think its a linking issue. I’ve tried it in two different internet browsers and both show exactly the same outcomes.
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