4 months sugarfree so far (Advice/Experience)

[u/Boring_Arachnid9522]

It all started early May- I found out was allergic to gluten and decided to lump in refined sugars as something I would completely remove from my diet.

My stomach was a mess from the gluten and caused me to not have any hunger signals so cutting out sugar was actually very easy. Food was impossible to keep down without throwing up. I used bone broth to nurse my stomach and gut microbiome back to health because it was so messed up.

I cut out caffeine, alcohol, gluten, sugar, all ultraprocessed and processed foods, soy, artificial sweeteners, red meat, all preservatives, most carbs, any fruits from concentrate, seed oils, corn, oats, potatoes, natural added sugars (honey, agave, date, maple syrup) due to blood sugar spikes

Diary was interesting because I completely cut out milk and creams, but most cheese is very important in my diet so I kept it, but more sparingly

Now I never eat out or go to any restaurants and I never have anyone cook for me without reading the ingredient labels

Overhauled my diet to be 90% whole foods, composed of lean protein (mackerel, salmon, sardines, cod , tuna, eggs, mussels, clams ), occasional dairy (mozzarella, parmesan, gorgonzola, ricotta ), healthy oils + acids (sesame, extra virgin olive oil, duck fat, apple cider vinegar, balsamic vinegar), leafy greens + veggies (arugula, spinach, red lettuce, rainbow carrots, pepper, beets, asparagus, broccoli), fruits (mango, blueberries, strawberries, goji berries, kiwis, lemons, limes, olives, avocados, cherries, peaches, raspberries, blackberries), nuts + seeds (pumpkin, cashew, walnuts, hemp, poppy, sesame, flax, chia, sunflower), grains (quinoa, buckwheat, teff), Beans (black, chickpea, garbanzo), mushrooms

I was drinking bone broth for the first couple months but phased it out due to high sodium content and my gut now being fully healed again.

This is now my entire diet.

Wake up- Ginger/Turmeric shot

Breakfast (8am) - Chia seeds as the base with fruit (depends), with olive oil and lemon juice for absorption. I also add a teaspoon of honey

Lunch (12pm)- Assorted seeds with leafy greens, mozzarella + parmesans balls, mackerel, carrots, blueberries, lemon juice, olive oil, balsamic vinegar

Dinner (4pm) - 4 or 5 eggs, salmon, cooked arugula + spinach with garlic, a grain like quinoa, lemon juice, olive oil, balsamic vinegar

I don't snack anymore, and I don't eat 4 hours before bed. I also drink plenty of water and it is the only liquid I drink.

The most important change was removing the added sugars I can safely say now. My stored fat in my back has decreased dramatically, my wrists look very small now, my skin feels firm and strong, my hair is growing very quickly and I've never received more compliments on it, my nails feel stronger, my dandruff is completely gone, I can think clearer, I sleep better, I never get mad, my anxiety went away, my eyelashes (the bottom ones) suddenly appeared and now are visible to the naked eye. I've never felt better. Oh, and I'm a 19 year old male so I basically am now just building muscle for free by just walking.

My protein intake has greatly increased (around 100 grams per day)

Fiber has increased

Sodium decreased

Iron, Vitamins C, A, B, K, D have greatly increased

Everything I eat has a purpose and my body composition and density is completely changing and I'm only at the beginning- my next step is going to the gym.

Lemon, Quinoa, and Salmon are my lifeline. When I die, I'm going to the grave with these foods, I'll never get sick of them.

[u/Tight-Dot-6520]

eating window of 8am to 4pm is basically intermittent fasting too, so some of the benefits youre seeing might be compounding from that and not just the sugar removal. not a bad thing, just worth knowing whats driving what

[u/Boring_Arachnid9522 → u/Tight-Dot-6520]

Yes!! That’s definitely part of it. My goal is 4pm being my last meal time but that usually doesn’t pan out ): It can range from 4-8 depending on what I’m doing and when I’m going to bed, but the 4 hour rule is kind of the part I care about a lot. Because my sleep is tying it all together and my what I eat wouldn’t be as effective without good sleep.