Why Diets Fail (Because You're Addicted to Sugar) (24 page)

As you begin to cut sugar and other carbohydrate-rich foods out of your diet, you may experience any of the following typical withdrawal symptoms:

• Fatigue

• Irritability

• Sadness

• Lethargy, lack of interest in exercise

• Headaches

• Strong cravings

• Drowsiness

Fortunately, withdrawal is an acute, or short, stage of the process. These feelings are not always apparent, but if they are, they usually subside within one to two weeks of changing the way that you eat. During this acute withdrawal phase when you first try to reduce your sugar intake, you may find yourself experiencing physical and or emotional symptoms, and your desire to consume these types of food may feel stronger. Try to remember that this compulsion to eat certain foods when abstaining from them is one of the main reasons people cheat when trying to follow some strict diet plans,
⁷
and may be why most diets end up failing.

If you find yourself becoming irritable, don’t eat a sugary snack to make yourself feel better, and if you’re tired, don’t drink a sugar-filled soda to give a jolt to your blood sugar level. These feelings may be physical signs of withdrawal following a history of overconsuming sugar-rich foods. We’ve shared some strategies for dealing with the symptoms of withdrawal below, and as your body adapts, you’ll feel more like your old self—and likely even better.

How to Manage Withdrawal Symptoms

If your mental image of withdrawal comes from the movies, you probably imagine intense sweats, trembling, and nausea. Those symptoms are more appropriate for a person quitting chronic drug use. Your symptoms, on the other hand, will probably be more subtle in nature. And if you follow our plan to gradually reduce your intake of sugars as outlined in Step 4, you will slowly taper down your intake, which means the withdrawal period may be less intense than if you quit eating all sugars cold turkey. However, it can be challenging in and of itself to make significant changes to your diet, and unpleasant symptoms such the ones listed above might lead you
to want to throw in the towel altogether. So what can you do to counter the urge to consume sugar-rich foods if withdrawal symptoms emerge?

TIP 1: KEEP YOUR EYE ON THE LONG-TERM GAINS, NOT THE MOMENTARY PAINS

Remember that withdrawal is just a phase; it’s one part of the addiction process. If unpleasant side effects of withdrawal begin and you feel like quitting, it’s not your rational mind telling you to quit or your body telling you that you’re denying it something that it needs. Instead, think of it as your addiction speaking, seeking to fulfill its urge.

Many times in our lives we have to sacrifice an immediate pleasure for rewards later on (for example, staying late at work to finish a project to put you in position for an upcoming promotion instead of meeting up with friends). However, if the rewards seem too far off, you may need to get a little creative in order to stay motivated. One technique that is often recommended to people who are trying to quit smoking may also be helpful for you: create a list, either in your mind or on paper, of your goals for implementing this plan.
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Are you trying to lose weight before a major life event, like a wedding or high school reunion? Has your doctor told you that you need to change your diet for important health reasons? Do you find that you have less energy than you need to live an active and fulfilling life? Or maybe you’re just tired of experiencing the highs and lows of a sugar-rich diet. Whatever your reasons are, get them clear in your mind or write them down so they are available as helpful and inspirational reminders when you encounter a problem. Remember, it’s not worth it to quit just because of some temporary discomfort; the rewards are too great in the long run. The key is not to lose sight of these rewards during the day-to-day challenge of changing your diet.

TIP 2: ASK FOR SUPPORT

Evidence from addiction research has shown that social ties can be very important during recovery.
^9
,
10
For this reason, it’s great to have the support of family and friends as you embark on this change in your diet. Although not everyone will identify themselves as food or sugar addicts, some of your friends or members of your family—to lose weight or for other health reasons—may want to join you as you reduce your sugar intake. Even if you can’t find a friend or loved one to walk with you through all of the phases of the Sugar Freedom Plan outlined in Step 4 (see
this page
), it may be helpful to talk to members of your family or friends about what you’re doing and why so that they have the chance to support you. Telling people in your life that you may need their encouragement to stay on track with your health and eating goals will provide you with an extra bit of support, which may be especially helpful if you find yourself wavering on your decision to make healthy changes during withdrawal. It will also give them forewarning that you might be in a bad mood for a little while. Remember, irritability has been noted when reducing carbohydrates and sugar.
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Before you find yourself lashing out at your friends and family, it can be helpful to warn them.

Also, you may find that not everyone in your life is supportive of your new eating style. Some people may skeptically question your eating habits, tell you that you don’t need to lose weight or change anything about yourself (even when you know that you do), or dismiss your new way of eating as silly or faddish. Remember that although you might feel like they are being unsupportive, they may actually be trying to make you feel good. One way to deal with this type of interaction is to say, “Thanks. I know you always see the best in me no matter what, but I really want to make some changes in my diet and lifestyle, so it would be great if you could support me and be understanding of my decisions.” On the other hand, some
people you may interact with might be downright rude and dismissive of your new eating habits. If you encounter someone like this, you can try to explain to her why you are eating this way and what you have learned about addiction and food from this book. If she still isn’t convinced, then just end the conversation and move on to a new discussion. You don’t need to justify yourself to anyone, so if she isn’t interested in being serious about something that is important to you, just don’t talk to her about it. There are plenty of other people in your life whom you can lean on for support.

TIP 3: HOPE FOR THE BEST, BUT PLAN FOR THE WORST

Although this section of the book may seem like a forecast for doom and gloom, it isn’t designed to scare you. If you’re aware of the potential signs and symptoms of withdrawal that may emerge, you can use this knowledge to avoid falling back into an addictive eating trap in an effort to make yourself “feel better.” If we apply what we know about addiction using the opponent-process model (which is the method by which pleasant feelings associated with an action gradually diminish and are taken over by negative feelings, such as withdrawal), it is possible to find yourself eating foods that you know you should avoid just to alleviate the negative feelings that you experience during withdrawal. If you’re aware that this may happen, you can make a conscious effort not to act on these impulses to eat if they arise.

Not everyone experiences withdrawal. So, you may not even experience symptoms of withdrawal, or they may emerge in the form of subtle inconveniences. Just as withdrawal symptoms may be different in nature and more or less severe from one person to another, certain coping mechanisms may be more or less effective for different people during this period. Some people may find it
more helpful than others to call up a friend and share how they’re feeling. Others may find it more helpful to go to the range and hit golf balls or get crafty and begin a new project. Tailor your strategy for coping with withdrawal symptoms to what you’re comfortable with and what works for you. Whatever it is that you do, just know that these negative feelings will pass.

It may be helpful to think about and plan for techniques that appeal to you
before
you begin to experience withdrawal symptoms so you’ll be prepared if they emerge. You don’t want to find yourself defenseless if or when these feelings arise. Take a moment to think about how you typically handle unpleasant situations, whether they are characterized by negative emotional states or physical symptoms like headaches, and whether these methods have been effective for you in the past. Have a plan (or two) in place for how you can react if you get a craving for a food or if you are feeling bad. Instead of reaching for a cookie, grab a crunchy, healthy snack (like a handful of almonds or a few carrots) or go for a quick walk around the block. If you’re feeling irritable, maybe a relaxing soak in the tub or an afternoon working in the garden would calm you down. Play a game with your children, clean out the hall closet, or settle down on the couch with that article that you’ve wanted to read. Try a new workout class at the gym, go to a movie, or meet some friends for coffee. Could any of these techniques be used if you find yourself experiencing withdrawal symptoms? If not, what might work for you?

Finally, don’t beat yourself up if you backslide a little and have a piece of chocolate after dinner one night or grab a can of soda when there is nothing else available. Don’t let these little slipups derail your whole diet. You can always wake up tomorrow with a renewed sense of dedication to changing to your diet.

Remember, withdrawal is an acute stage, not a constant struggle. The goal is to make it successfully through this stage without falling back into unhealthy eating habits. Unfortunately, there is no “cure” for withdrawal—there is nothing that you can do to prevent it from happening (aside from not getting dependent on certain foods in the first place). Keeping your goals in the forefront of your mind, keeping your friends and family members close, and being prepared with coping mechanisms that work for you are all strategies that may make navigating this period a little bit easier. A quote from a book entitled
The Adversity Paradox
, by J. Barry Griswell and Bob Jennings, describes another key point to remember when considering the process of withdrawal: “Adversity is never the end point; for those faced with a positive attitude, it’s always the beginning.”
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Though withdrawal may be unpleasant at times, it may also mark the beginning of the end of an addiction.

Along with or independent of withdrawal, you may experience cravings for the foods that you are reducing or eliminating. The following chapter is designed specifically to help you address and manage these cravings so that you can remain in control of your food choices regardless of changes in mood or environmental cues.

FOOD FOR THOUGHT

• Why are you implementing the Sugar Freedom Plan?

• Why is this important to you?

• What two techniques can you use to manage withdrawal symptoms if they arise? For example, if you’re feeling irritable on the third day without your normal sugar fixes, what might help to turn your mood around?

STEP 7

Managing Your Cravings

“
The belly rules the mind
.”

—
SPANISH PROVERB

Cravings are normal, extremely common events. Most people can identify a time when they craved a food. You can crave foods that you don’t end up eating, and you can eat foods that you don’t crave. Craving can be considered on a continuum of experiences that range from mild to extreme. While it is part of the normal appetitive process, when it comes to addiction, cravings can seem out of control and become all-consuming.

Food cravings
have a two-part definition: (1) they require a strong urge, and (2) they require that that urge be directed toward eating a specific food item.
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This separates a craving from hunger, which may motivate a person to eat anything. Many people falsely mistake specific food cravings for hunger. Some rationalize that when you crave a piece of cake, it is your body’s way of telling you
that you are hungry and need to eat. In fact, this is the opposite of what the science tells us. For example, a recent controlled study found that when participants were hungry, food cravings actually went
down
.
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Even when people are on long-term, low-calorie diets to induce weight loss, they report fewer cravings and claim to be less hungry.
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However, there is a difference between hunger and dieting. In the studies discussed above, the people were hungry, meaning that they were fasting or were on a very low-calorie diet; they were in a state of caloric need. If they are on appropriate diets, dieters usually aren’t experiencing a caloric deficit. Instead, they eat the right amount of calories, but they eat healthier foods than they might be used to. A recent study found that when dieters are asked about their cravings, they report increased thoughts about their craved foods or feeling strong urges to eat, and these cravings are reported to be significantly stronger and more difficult to resist and to linger in dieters compared to those who are not actively dieting.
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Unfortunately, the phrase “absence makes the heart grow fonder” may not just apply to romance but also to your diet. So, when trying to reduce your sugar intake, you may find yourself craving sugar-rich foods.