How to Stop Eating Sugar: 5 SIMPLE Steps to Get Control
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- Опубліковано 12 чер 2024
- When you cut sugar out of your diet, you stabilize your blood sugar and insulin levels, helping your body burn fat and putting you in control of hunger and cravings. But, sugar is addictive, so how do you stop eating it? In this video, I share five steps you can take today to get sugar out of your life.
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More Videos by Dr. Becky:
Quitting Sugar: Cold Turkey vs. Cutting Back • Quitting Sugar: Cold T...
What Can You Eat on a Low Carb Diet? (Full Food List) • What Can You Eat on a ...
5 Low-Carb, High-Fat Foods to Eat Every day: • 5 Low Carb, High-Fat F...
How to Make Weight Loss Easier after Menopause: • How to Make Weight Los...
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site. - Навчання та стиль
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No sugar 100 days today. I feel great! I've lost 20 plus pounds and my arthritis thanks me. Once you go just a few days the sugar cravings dissipate. Today, I am not even the slightest bit tempted. I've taken my life back and clean eating is here to stay. :)
well done to you. How are you doing, 9 months on?
@NC T Today is actually my birthday, and it's been exactly 13 months since I started the clean eating. I've lost over 50 pounds!! Thank you for asking . It's not been hard; I had a goal and ran with it. Only regret that I didn't do tihis years ago. Never going back!! :)
@@kaykay1265 so well done! you can be proud of yourself. Personally I am struggling!
@@kaykay1265 Happy Birthday by the way 🌺🌸🌷🌸🌼🍀🎁
Wow, you champion.thanks for this.
I brush and floss my teeth after I am done eating dinner. It keeps me from eating anymore because I dont want to brush and floss my teeth again.
Same here! Works for me.
Actually, better to wait at least 30 mins after eating before brushing your teeth. Gives the natural saliva a chance to work.
I call it the toothbrushing diet.
I couldn’t stop sugar without intermittent fasting. By Day Two of my 16/8 fast, my sugar cravings were GONE. No psychology needed! I’m 55 and have been morbidity obese for 23 years. Now, instead of my coffee with cream and sugar first, I have plain tea, then eat from 10-6. Life changing! I’m free of sugar cravings 😄
Your inspiring.
When you are craving sugar - eat pickles!
It helps. I dint know how but it really helps
Thanks I will try that
I was a total sugar addict. Haven’t had sugar in 20 months with only 3-4 exceptions. Feel so much better and felt 🤢 when I did give in this very few times. Love these tips. They work!
"Pie is short lived enjoyment, living in a fit healthy body is lifelong freedom." TY, great statement gonna type that out and put it in my fridge!
Putting it on your fridge may stop you from opening it to read 😉
Another popular quote, Is that bite as good as skinny/ healthy feels? Noooo.
Sugar free for 2 years. Reading labels is key on everything. Sugar is added to so many things that absolutely don't need it. The food industry is figuring out that people want healthier alternatives so you can find many foods that are labeled "no sugar added" including ketchup, pasta sauce and salad dressings.
March 12 will be my two year anniversary of being sugar-free. I ransacked my house and got rid of everything. The key is you have to allow enough time to pass for your palate to change. I don’t know how long it took me but since I had nothing in the house and I really don’t go out to eat that much those first eight month’s weren’t too hard.
I went to my mothers house for Christmas. It was my first Christmas sugar-free so I was slightly concerned but I kept telling myself I had made it this far so I must keep pressing on. Now - she made my favorite cookies and she’s 80 years old. I didn’t wanna hurt her feelings so I told her I would sample them which meant one bite and let her know how they came out.
These were my favorite cookies! I used to bang down three or four with a cup of coffee with no problem. I took one bite and the sweetness just locked me up LOL I couldn’t eat anymore, neither did I have the desire to. It didn’t taste the same. It was way too sweet and amazingly enough, I didn’t like it anymore. That’s when you know you’ve turned the corner!
same, can't eat cake now, any cake tastes sickeningly sweet! thank God :D
YES!!!!!
What’s the secret to stopping?
I’m so glad I found your channel! I was sugar free for years…. And now I need to get back to that practice. I’ll feel better, lose weight and actually eat like a queen! I can do it and I’m excited to have your channel as a guide and inspiration! I’m on day 1!!!😎
I went on a sugar bender yesterday so this was just what I needed! Thank you
The most important step to abstaining from sugar is to completely eliminate sugar from your home, and this is what I did when I decided to follow the keto diet a year and five months ago.
Once you follow keto, you will discover that it works wonders .
It’s great unless you have other people In your home that will not give up sugar. :(
It’s not sustainable
I dropped sugar completely 3 months ago. The first week was a bit hard. I was craving it, I was a tad cranky and was tired in the afternoon. But for me, when I got past that period, everything changed! My energy soared. My cravings went away. Even today, 3 months later, I have no desire for a cookie, or cake, or dessert. I can serve it to others as I did this weekend when we had guests and watch them eat, and I do not feel a craving.
Before / after photo, wow. Spectacular job dialing in your diet and exercise! You look spectacular!
I've minimized my sugar intake and it has benefitted me in achieving my weight goal as well as my health. But Dr. Becky you are sweet and that's one sweet I'm having difficulty eliminating. 😘
GOOO!
Wow what an amazing transformation you underwent. You look 20 years younger and are a stunningly attractive lady. I've lost 24 lbs in the last 3 months and will keep on with intermittent fasting and keto eating........it works!!!!!! Thx dr. Becky!
Great video. Be kind to yourself, if you fall off the wagon get back on. Tomorrow is another day - the day will come when the cravings go away. I'm no longer tempted by things I used to enjoy because now I feel horrible after eating them. Good luck to everyone xxx
Been sugar-free for two years now. My next challenge: Caffeine Addiction
I don't want to give up caffeine, but what can I drink that doesn't break the fast? I do not care for coffee or tea. Any ideas? What do you drink? Thanks
@@dianejones4276 I’ve used seltzer water to help with hunger while fasting. It can be a decent appetite suppressant like caffeine because the added carbonation makes the body think there’s more in your stomach than their actually is. I would stick with unflavored because they are 0 calories.
That’s awesome, man! I hope I can say the same someday!
Dr. Becky! How can you be so right? Such great advice that makes SENSE! I have changed to a lo-carb, high fat diet, no sugar and I have lost 4 lbs. in 1 week. I just had a lot of belly fat and arm/back fat that was really bumming me out. Never had that 10 years ago! I am 59 and post menopausal and a fitness instructor. Just want to transform my body to get rid of that fat. Also, I was HUNGRY ALL THE TIME!!!! I am eating the healthy foods I love MINDFULLY! It’s working! I don’t need that “dessert” after each meal. I was making “healthy desserts” but still full of carbs like dates, almond flour, monkfruit sweetener, apples...that just does not work for me cuz it keeps that sweet tooth alive, as you say! The number on the scale is encouraging for sure but not my ultimate goal. Thank you, thank you!
2 weeks I no longer crave sugar and processed food! Thank You ❣️
Lovley talk Dr also nice and simple I think my sugar addiction is the main cause of my chronic depression. I pray for the courage to take this step.
Processed sugar free since November 2nd 2019
I gave up processed foods and sugar. Fruit is the only thing that satisfies my sweet tooth when I want a little something sweet. ....where Candy, chocolate and cake are now tooooooo sweet for me to eat and actually makes me nauseous. Never thought that would ever happen but it did.
Good timing on this one....the aftermath of holiday goodies is that I am now having trouble keeping away from sugar again!
You have come a long way! I remember when your husband was in the video's too. I always liked your sensible approach to low-carb/keto weight loss and am happy to see that you're still going strong. Best wishes!
Thank you so very much for helping me learn how to navigate through. I took my mom and granddaughter for ice cream, I ate an apple instead. Before you I never would have been able to do that! Life without sugar is possible!
This is good information. I needed this!!
Thank you, I have been low carb/keto for over a year now. I’m down 26 pounds , and my fasting glucose is finally in the normal range of 80’s.
Thanks Dr Becky! I appreciate all the info you give us. You info makes a lot of sense!
Stoppers are a great idea. I'm definitely going to try implementing them, thank you!
Love how you explain!!
Thankyou, I was an addict since childhood. I ate chocolate every day. Now, I have issues with hypoglycemia....I now understand the insulin connection. I am not a diabetic, but I have had to really work on eating clean. In menopause, I went on a plateau that lasted five years. I suspect alot of women go through this too and just give up. I am glad I didn't!
What an inspiring video! The idea of a "food stopper" is a wonderful idea and is going to be very helpful.
thank you Dr Becky 🙋🏻♀️
Well done dear Becky. I am following your steps "in my way" (Diabetes type 1 here). Greetings from Bosnia.
Thank you Becky
That was unbelievably helpful!
I thank God for you
Excellent video. Very realistic. Thank you.
Thank you so very much for sharing this ❤
I am starting my sugar free journey and tonight is hard. I may go to bed at 6pm.. lol
I really appreciate your approach and soft, soothing voice. I started cutting sugar out of my diet a couple of months ago for joint pain discomfort (I am 75 years old and still teaching) and I feel so much healthier and alert. I am sleeping better and have lost a fair amount of belly fat. I do not weigh myself. I am doing this eating plan to feel better. My irritability and mood swings have all but disappeared. Thanks for your inspirational videos.
That's great to hear, Denise!
Excellent video - thank you!
Wow so true! Excellent info!
Great tips. Thank you
Thanks Becky 🙂. Very helpful
You are great and concise
WoW Becky. I thought I was a crazy. When I first began keto, I would come home after work and be in bed by 6pm. It was tough for about 2 or 3 weeks. By the way you look amazing. Thank you for the content. Awesome as always
Thank you!
You are very inspiring and deliver the message on topic well, thank you.
Brilliant. Thanks.
Going to try this! I’ve been trying to start back on this way of eating and just haven’t been able to get there!
You are amazing! Thank you for sharing your tips for Keto. 🤗
Thanks so much! You took younger. God bless 🙏 🙌
Thank you 🙏
Doc, your face looks nice in the before picture too ❤️
And thanks for great information.
Very informative.. thank you
From 10-15 snacks a week to maybe one or two.
Thanks for all the great advice that you have given this community with your u tube videos, it helps a lot. I have been on a low carb diet for about 10 months and have also adopted a ketogenic diet too. It has helped me to lose 80 lbs and have brought my diabetes under control. With your before and after pictures, you look a lot younger with great skin color and a lot more attractive. Your husband must be proud of you also. Thanks again and live the low carb lifestyle without sugar.
Great advice - tips !
Thank you.
Three weeks now, and I can pass by the candy jar at work and the candy at the checkout and not partake. The urge really does go away. Next goal: eliminate honey in my tea and coffee..I love to bake, so this isn’t fun.
Yes live is fine without sugar!!
To finally get off sugar graving I started taking 400mg magnesium each day. When the graving stop, the thinking of eating sugar slowly fades away.
Second thing: buy a blood sugar meter and probe after each meal. For a meal, direct after it, 30,60,90 minutes later. Play around with the amounts of greens, proteins and fat until sugar levels are less wobbly.
Thanks for your videos! I think I have watched before? Well I am not a slow learner but I am a fast forgeter! So I do rewatch your videos and reinforce what And why I am doing a new lifestyle! Thank you so much!
YES! Once I was in the sugar boat! February my daughter's wedding was a good reason for me to reach for the high sugar treats. But, alas! Dr. Becky's lectures really helped me to stay away from the draw to crush my February sugar fast! As an RN I am well aware of the havoc played on the pancreas when I choose sugar instead of healthier food choices!
Thank You cheers from Pennsylvania Blessings 👍👍👍🙏🙏🙏🇺🇸🇺🇸🇺🇸
An after lunch stopper I enjoy is chocolate mint tea. I make herbal mint tea, add 1/2 tsp of cacao powder and stir. If I want to add fat to the meal, I add a tsp of heavy cream. I find this drink flavorful and satisfying. I don’t add any keto sweeteners.
You said you add heavy cream to the meal, but did you mean to the chocolate mint tea?
@@gizmo8361 yes
Everyone should use a “stopper”! If you love sweets and have a sweet tooth after a meal, what she says is TRUE. I crave a sweet after every meal, especially lunch and dinner. I keep a container of Icebreakers on my kitchen counter and eat two of those instead. Also, replacing your evening treat with a special decaf hot tea (like she says) is great. It also helps with wanting a alcohol treat in the evening. It’s just a ritual. Replace it with a new ritual. I love both of your channels! They keep me inspired and give me new ideas too. 10 lbs down during 2020 and 10 more to go. Thank you!
I use between 92% to 95% dark chocolate and it help stop the sweet craving for me. The bitterness of the chocolate work for me. I use sugar free gym but it is too sweet and I end up chewing the whole pack of Extra Sweet Watermelon sugar free gum. I need to add mint tea to the list. I love tea.
I feel when I cheat and give in and treat myself I want more and more the same day when I keep the bad sugar away it’s super simple to just forget about it. I’m going towards more things like fruit or yogurt covered raisins or almonds when I need something sweet and of course the dark chocolate is good for you and a better choice to make ☺️👍
Feeling so much better since finding your channel
My weight is normal but have had improvement in my energy
Sleeping better no more gateic problems
What helped me was not to keep my favorite junk in the house and if I wanted it I'd have to leave my house and get in the car and get it, which didn't happen 95%of the time...
You are such a legend. What a service to provide. Can you imagine the help this is? Thank you!!! 👏❤️⭐️⭐️⭐️⭐️⭐️
Hi Dr. Becky, tomorrow is my one year anniversary "No Sugar". I'm pleased to say 99% of the time I've been sugar free. As you state, "Sugar has no redeeming qualities." It's true! I don't want to live my past life of sugar addiction - no freedom. In total, I've lost 40 lbs in one year, my goal was 50 lbs. I will finish and loose the last 10 lbs. Ketogenic living is a lifestyle and I wholeheartedly adopt it! Once a week I eat potatoes and enjoy them. The past year's journey was about health restoration post pandemic. I've learnt more than just being "sugar free". Eating the "right" fats is really important too. Processed oils lead to body inflammation, and joint pain. I can't thank you enough for your wonderful presentations, supportive documents, and your books. These tools kept me focused and sticking to my goals. By month 7 there was a switch turned on in my body, fat adapted yes, but my brain no longer looked to sugar to energize me it was fat and/or protein. Cheese please! Kind Regards, Living my best self now!
That is so wonderful, Blair! I am so happy for you! Life is soooo much better on the other side of sugar :)
thank you for your interesting points about how to stop sugar addiction
I love your videos. I get a lot out of them. You said in the video that you are able to get your body to use your fat as food. How does your diet change when you have burned all the fat?
And
How low do you have to keep going down on macros to get your body to get to the point that it keeps burning excess fat instead of plateau or set points?
Thank you 🙏🏻 ❤
I am starting from today after a relapse after 8 days. Thank you 🙏🏻 🙏🏻, i was very anxious from the withdrawal so i fell in the trap and relapsed
Thank You :)
It's so difficult for me right now... I really want to stop eating sugar (like forever, because of the big inconvenience it brings to my life) and then I think about everything I like that contains sugar. .. I often stop eating sugar for about 3 weeks and I feel wonderful! My energy level is amazing, so is my mood... and then I thought to myself "well, you can eat a small amount of sugar, to congratulate you..." and, after that, I always end up eating lots of sugar for days or even weeks... And I feel really bad again. Anyway...I really want to quit sugar!!!! Sugar makes me so sad and unhappy... Happy at the time, but so sad afterwards, gives me stomach cramps, depresses me, doesn't feel good in my body, gives me headaches, etc. . And, the worst part is that even after all these inconveniences, it is still difficult for me to stop eating it once and for all. But I have to, because it's a toxic relationship... Am I the only one?
I went sugar free as of January 1st. I had gained quite a bit of weight during the pandemic. I knew I was eating way too much sugar and was starting to have aches and pains and was generally feeling awful. I am not going to lie, I felt horrible at the beginning. The withdrawal symptoms were real, but they do get better. I am also doing intermittent fasting which is definitely helping. I really don't crave sugar now.
Last night, I was celebrating my son's new job and decided to have foie gras with pain d'epice, basically French gingerbread. I literally couldn't eat the gingerbread. It was way too sweet. Before that, I used to eat it toasted with butter and never thought it was too sweet.
I am not super strict. I still eat dark chocolate at 85% every day. I found one that has a very low sugar content. I knew that I wouldn't stick with the plan if I didn't have chocolate every day. I just switched to a very low sugar chocolate which is so dark that you can't eat a lot of it.
My advice, don't be rigid. I still eat fruit on a regular basis. I usually eat it once a day as my dessert. With the other meal, I have my dark chocolate. This is truly working for me. I don't weigh myself, but my clothes are already looser after 3.5 weeks.
I wish you all luck on cutting out sugar. If I can do it, you can. :)
I've lost 50 pounds in 8 months the way you are doing it! ;) there's no rush, health is the priority and the excess weight will go away💪❤️
@@dashrubberbear - Congratulations!!! I agree 100% about the health aspect. Being on the dark side of 50 means that I really need to take care of my body. This is my gift to myself.
@@Paula-rq9nc I love that comment - This is my gift to myself!
Wow you look so different now. Inspirational video.
Beautiful !
What??? You were so much bigger? No wonder your advice is excellent when you have gone through the process!!
Hey Dr. Becky. Thanks a lot for this video. It's so helpful. I just adopted the first and second strategy. Today is the first day Ina few months that I didn't eat sugar after lunch, it feels so good to know that I can to do it. I have a question about the second strategy. Is there a recommended way to do it and not end up getting worse sugar craving?
You had to have pictures of macaroons - so yummy....and sweet! I'll be stopping sugar again, I'm out of control - having sweets every day, it's getting overwhelming for me to eat sweets - time to stop again. Thank you!
Chips. I think it's the salt.
I use that philosophy with my marriage, lol: one day at a time. ☺
🤣
😅AMEN👋🏿‼️
Food is the most powerful medicine! Moving from the ideal of being thin equals beautiful to healthiness’ beautiful. I think considering that everyone is a very different beauty, in terms of weight, in terms of size, look. I’ve noticed that women are getting skinny thinner and thinner. There’s also so much information about different diets, and overwhelming and confusing… Its good aware of a good diet is to inspire women to make changes to their diet and also their lifestyle, diet, exercise, sleep based on hormone, health, longevity, beauty as well as skin in the future.
I have just heard about Monkfruit Sweetner. Would you please give your opinion regarding using this? Thanks.
Choose your health
Excellent well balanced information! Have you done any videos about dealing Candida Albicans (Yeast) overgrowth? Obviously, a result of excessive sugar and processed carb overeating. If not, would you consider! Again, thank you for the information! :)
Hi David, that is a good topic for a future video!
I’ve been Keto for a year and a half.. Sugar itself was no problem for me to give up.,but other carbs have been sooooo hard..Popcorn especially.
It’s just a matter of resolve. I did it that way.
That's the best looking gum I ever saw.
I have done well with not eating sugar, but recently I've been going to a friend's house on Sundays, with her house loaded with brownies, cookies, desserts, and candies of every kind! I stuff myself! Since I'd cut it out of my diet, I've realized I'm waiting for that surge of gratification , I a shot if dopamine. However, it never comes, and I keep eating trying to find the treat that flips the switch, but I never find it! Strange, I used to get triggered by just the smell! I know I crave salt. Is that a deficiency of some kind? Thank you!
I take prednisone, sometimes in high doses for lupus. I have cravings that I’ve never had before. Is there something that can help me? The weight gain is crazy.
I have a question, is it ok to use Monkfruit sweetener instead of sugar?
I have been sugar free for over six months. The only thing I can say I miss is simply my homemade biscuits and cornbread. Lol. Sad I know. I am so happy with not missing anything like cakes candy pies. I still have a high blood sugar but I am a T2 diabetic and I am convinced this way of eating keto that this will go away. My Dr actually calls me hyperglycemia, and I do take metformin. I have only been on it for two years so at least I haven’t had a blood sugar problem for years. The highest my A1c got was 6.9 and when I had it checked last month it was 6.1. Thanks for your videos. I really enjoy them and they do help me stick with this eating style. I refuse to call it a diet. I think it’s a way of life that is healthy.
Intermittent fasting will knock down your AC1. I was prediabetic...I did 16:8 & I'm no longer prediabetic
I love your voice❤
Excellent video.
You are soooo beautiful.
I ate 4 cookies yesterday. No self control. Perfect timing on this video.
You have self control . Tell yourself you will " exercise " self control. Its exercise . U can do it .👍😊
Yes tell yourself I don’t want sugar I do have self-control. You can do it. I have been doing it. And I laughed when somebody made a comment about eating 4 cookies; I’ll see your 4 cookies and raise your 10 was my thought. I thought I was the original Cookie Monster, but I’m doing really well. Telling myself I can do this.
@@pamelawagner3507 I used to grab several of those small $1 bags at Walmart. 3 cookies to a bag! And I would eat all of them and groan for a long time and say Never Again! Then do it all over again! I have been trying to stay sugar free, but the other day we went to Culvers and I had one of those pint containers of frozen custard.
Thank you for your short straight to the point videos. Really like your videos. Also You are so beautiful :)
Hi is it safe to do intermittent fasting with GERD?