I Survived 31 Days {and Counting} without Bread and Sugar

February 2, 2015

At the beginning of the year, I went through a bad break up. I was in a dysfunctional relationship and the time had simply come to do something about it. This is the letter recounting those 6 little words: I’m just not that into you. Or rather, I’m so into you that I can’t be with you anymore.

As much as I love bread and sugar, we needed to spend some time apart. The gluttony of the holidays had completely overtaken my brain and body, and I felt the only way to get back on track was to completely separate myself from these two pesky friends.

Breaking up with bread and sugar -- results on runladylike.com

Thus began my January – a full month of consuming NO sugar other than what naturally occurs in foods like fruit, low-fat dairy, etc. and bread (such as sliced bread, rolls at restaurants, etc.). I was a little nervous upon starting. Would this drive me over a ledge? Would I feel deprived? Luckily, the time apart surprised me. I found that I didn’t really miss these two characters all that much.

So, what were the results?

5 Take-Aways from my Bread & Sugar Detox Results

{Note: I still haven’t eaten sugar or bread since the month ended, although I did put honey in a recipe this week.}

1. My weight returned to its happy place. I have a 5-pound weight range I find myself in. At the low end of the spectrum, I’m really happy. At the high end of the range, well, not so much. I spend most of my days smack dab in the middle. Throughout my bread and sugar break-up, I found my weight at the low end of my typical range, dropping about 2.5-3 pounds lower than what it was after the holiday hurricane. By tracking what I consumed and being more conscious about making better food choices, my weight, water retention and other elements returned to their happiest state.

2. I consumed a lower percentage of my calories from carbohydrates and more from fat. This was not intentional, but the mere fact that I was consuming less bread and no added sugar contributed to fewer overall calories from carbs. Every day during the month, I logged my nutrition intake in MyFitnessPal. One of the great features of the app is that it automatically tracks the breakdown of carbs, fats and protein you consume from your calories. On average, I consumed about 45-47 percent of my calories from carbs, whereas this number is typically higher than 50 for me. {55-57 percent is often thought to be the target for endurance athletes.} About 30-32 percent came from fat and the rest from protein.

3. I tried tons of delicious new recipes. Although my husband and I already cook at home often, I was very committed to cooking during January and to trying lots of new recipes. This not only included prepping more food and making new dinners, but it also included trying new healthy “dessert” recipes like balls and “cookies” made with dates, almond butter, oats, protein powder and other real (sugar and flour-free) ingredients that kept me feeling satisfied (and not deprived). Follow me on Pinterest to see all the recipes I’ve been trying lately.

4. I felt strong during my workouts and had a high energy level. Despite ditching the sugar, including GUs and sports drinks during long runs last month, I felt really strong on the majority of my workouts. In addition to running about 20-25 miles per week, I started cycling again and have been able to put up high power numbers. I’ve also started strength training again. I worked out 27 days during the month of January, with 3 rest days and 3 days of just restorative yoga.

5. I feel happier and more in control. Let’s face it: being healthy feels good. It might feel amazing in the moment to gorge on cookies or chocolate cake, but 5 minutes later it feels, well, sucky. Being in control of my food choices and eating a healthy and well-balanced diet this past month has given me a strong sense of empowerment and control. I ruled my food choices rather than food ruling me.

The Plan Ahead

I don’t really believe in any long-term restrictions on one’s diet unless there is a medical need to do so (food allergies, gastrointestinal issues, etc.). However, I know that limiting my intake of bread and sugar is a good thing and can also help reduce inflammation.

My plan ahead is to try to limit added sugar (i.e. real desserts) or bread to one time per week. That means I can have a sandwich at lunch once a week, or choose to have a roll while out to dinner or to enjoy a decadent dessert. But I won’t do it multiple days during a week. Deprivation can lead to bigger issues, and being balanced across everything I do is my major philosophy.

If you’re interested in limiting bread and sugar from your diet, here are a few suggestions I would recommend:

  • Find alternative ways to satisfy your cravings. I have a big sweet and snack tooth, so I had to find things that would keep me satisfied. I incorporated these snacks and made sugar-free “sweet treats” to mimic dessert after dinner.
Sugar Free Treats on runladylike.com
  • Do it with a buddy for added support. Doing this with my mom this past month was amazing because we tracked our food together and kept each other accountable. I knew she would be seeing my food diary and that incentivized me to try to make better choices. We would share recipes throughout the month and call each other when we were struggling.
  • Cook more. The best way to eat healthier is to be in control of your food. That means cooking it and knowing what is going into your body. Committing to cook more during the week is a huge way to get on the right track. For me, being in social settings is generally where I fall down. That doesn’t mean I will avoid going out to dinner or to a friend’s house to a get-together, but when social settings and alcoholic beverages enter the picture, my will power and judgment sometimes goes out the door. Cooking at home as much as possible can help.
  • Make your own sauces, dressings and condiments where added sugar is lurking. Read the ingredient labels of everything you buy before you buy it. From ketchup and tomato sauce to salad dressing, BBQ sauce and most crackers and chips, sugar is hiding everywhere. For the staples you need, like salad dressing and tomato-based sauces, make your own. I whip up my own salad dressing each week which is quick and delicious. Mix 1/3 cup good extra virgin olive oil with 1/3 cup balsamic vinegar and 1/3 cup of another vinegar of your choice (such as red wine or white wine vinegar). Add 1 tablespoon of Dijon mustard, 1 teaspoon of dried oregano, 1-2 pressed garlic cloves and a dash of salt and better. Whisk and keep in a jar for up to 2 weeks. You can experiment with adding other flavors and spices to give your dressing a different taste.

Have you ever eliminated bread and/or sugar from your diet? If so, what did you learn from your sugar detox results? What were your favorite meals or snacks to keep you satisfied? 

Comments

Erica

I’m eliminating sweets this month so this was a timely read for me. Between the holidays and my birthday last month, I found myself going back to my sweets/junk food habit so I needed to quit before it got bad. Even though it’s day 2, I found myself thinking about cupcakes. Lol. But I grabbed a piece of fruit instead.

rUnladylike

I’m sending you lots of virtual encouragement Erica! You can do it! Perhaps try making some sweet alternatives. I am LOVING these date balls/cookies that taste like Girl Scout Samoas right now. In a food processor, blend 8-10 ounces of dates, 1 tablespoon of chocolate protein powder, 1 tablespoon of raw almond butter and 1/3 cup organic shredded unsweetened coconut. Roll into 11-12 balls and then flatten like a cookie. Refrigerate for at least 30 minutes and get ready to have your socks knocked off because they are so good. My friend Kim over at Health Strides turned me on to these and I tweaked them slightly. Good luck with your dessert detox and keep me posted on how it goes!

Lauren

I’ve been trying to limit carbs & sugar and avoid dairy as part of the advocare 24 day challenge, so pretty much all month. I love my oats in the morning but have been going back to more green and less carby dinners and lunches. I definitely feel better limiting my sugar and fruit tastes sweeter!

Krissy @ Shiawase Life

I did this last week – also cut dairy – and while it was not as hard as I thought it might be (I did a lot of the swaps you mentioned – more natural sugar desserts, etc) I had INCREDIBLE headaches from the withdrawal! I have decided it’s not a good fit for me long term, but it did teach me to focus more on balance in my diet and life.

rUnladylike

I’m sorry to hear you had headaches. My headaches often stem from being dehydrated and needing more water. I am prone to headaches too and actually noticed the opposite effect during this little experiment. Sounds like you have a good plan for balance and moderation. Woot! xo

Cheri @ Overactive Blogger

Good for you! I am cutting out alcohol this week, and it may continue into the next month! It is doing NOTHING for my weight!

Kara @MaineGirl2Runs

Awesome job with curbing your intake of bread and sugar! I’ve been good about eliminating sugar, bread and dairy from my daily diet. It has eliminated my cystic acne breakouts! Now, if only I could cut back on chocolate and tortilla chips!

rUnladylike

Nice job Kara! And I love that you’ve noticed changes in your complexion. I totally hear you on tortilla chips. Give me some guac and fresh salsa and I can do some damage. LOL! Happy clean eating!

Allie

I also recently started using MFP and I love it! That nutritional breakdown is the best and definitely keeps me more in tune with how many carbs, fats and proteins I’m consuming. It’s like a game – let’s see if I can get my protein percentage to 20 today!
Also, I have no idea how I was not following you on Pinterest but that has been rectified!!

rUnladylike

I look forward to hearing how you are doing in your weekly rundowns, Allie! And thanks so much for the Pinterest follow! I look forward to swapping recipes and ideas with you! xo

Kimberly @ Healthy Strides

Way to go! It can be challenging to give up those things but after a couple weeks, it almost becomes second nature.

I tried a high fat, low carb diet for a few months but abandoned it when I got pregnant. It was really freeing to break the addiction and cycle of poor eating. It also helped me become more creative with my food choice and eat more real food. I felt healthy when I did it, and I look forward to trying a modified version come spring/summer.

Jojo @ Run Fast Eat Lots

I’ve never completely eliminated bread or sugar, but I don’t eat that much in the first place.

Laura @ This Runner's Recipes

Amazing job on cutting out bread and sugar! I love your philosophy of not doing long-term eliminations except for medical need. I’m a huge, huge fan of making my own bread and sweets so I can control how much sugar goes into them. Store-bought breads (and so many other things) have so much added sugar! I’m going to have to try some of the healthy dessert recipes you pinned, they look so good!

rUnladylike

Thanks for the encouragement Laura! I love that you make your own bread. I’ve always wanted to do that but it has seemed intimidating. Do you have any recipes or advice for making my own bread? Thanks so much! xo

Laura @ This Runner's Recipes

I follow just a simple “recipe” for my bread. I dissolve 1 tablespoon active dry yeast in warm (not hot) water for 5-10 minutes, and then use a stand mixer to knead the yeast with 2 cups of whole wheat flour and one cup bread flour, 1 tablespoon olive oil, and 1 tablespoon salt. I let that rise for 60-90 minutes, shape it in the pan, let it rise for another 30-60 minutes, then bake it for 40-45 minutes at 425 degrees! Bread used to intimidate me but after a few times it becomes a lot easier!

rUnladylike

Thank you so much for your recipe! When I make it I’ll let you know How it goes! Thanks again! xo

Abby @ BackAtSquareZero

That is amazing. I am such a sugar addict. Dessert is my favorite food group.

elizabeth

loved following along and that you found alternatives in “real” foods to fix that craving. with the fodmap crap, i’ve had sugar because i can’t have so many other things. it’s kinda been my crutch, so, for lent i’m giving it up!