One year later: The foods I stopped eating in 2014

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In an effort to find an eating plan that helped me manage my IBD, I tested a lot of different healing diets in 2014 (hence this blog). Turns out, there was no one specific diet that gave me the answer. I had to tweak my eating plan to add and remove foods that my body did and didn’t like, and to find a way of eating that suited me. Here’s a list of what didn’t work for me – it might help you to pinpoint your problem foods. Lower down is a list of all the things I can (and am) eating and drinking now, a year later.

Artificial sweeteners. I used to drink a ton of diet cooldrinks as well as multiple cups of tea and coffee every day, each sweetened with low-calorie sugar replacements. I knew that they were causing me intestinal discomfort, but I ignored it until I was incredibly ill, and then it was the first thing my nutritionalist cut from my diet. The carbonated drinks caused bloating, and aspartame – the main ingredient in many sweeteners – is known to cause GI distress in those predisposed to gastrointestinal disorders. Meanwhile, sorbitol – an ingredient in gum, some diet drinks and even fruit like apples, peaches and prunes – is hard to digest and can cause gas, bloating and diarrhoea. Some researchers have gone a step further to say that sweeteners can cause IBD – just give this scary article a read if you needed any more convincing.

Processed food. I’m hardly an angel – I definitely slip up from time to time, and even since my diagnosis have been known to indulge (one time) in Nutella cheesecake. But for the most part, I avoid anything packaged (unless it has just one or two ingredients, like tomato paste made only from tomatoes and salt). I don’t eat takeaways, sweets, chips or cheap chocolates (when I do have chocolate, I usually go for good quality bars with a high cocoa content). Again, there is the occasional instance in which I slip up, but the norm is for me not to include these items in my diet.

Most dairy. I am lactose intolerant, and when I found out, about two and a half years ago, I cut out all dairy immediately. When I let some sneak back into my diet, I’d have terrible flares. Now that my IBD is under control, and I’ve been lactose-free for so long, I’ve found that I can eat certain dairy products in limited amounts without experiencing horrible side effects. Cheese in small quantities is fine, as is butter and very limited amounts of cream cheese. I still avoid milk, cream and yoghurt, and feel that I’m getting the best benefits of dairy from the items I can eat, and avoiding the dairy products that are usually laden with unhealthy additives (ie, sweetened yogurt).

Sweetcorn. I seldom, if ever, eat sweetcorn. This is because it’s aggravated my belly in the past, so instead of taking a chance, I skip it (and don’t miss it). Baby corn seems to be okay in small amounts.

Bran flakes. If you have IBD, chances are you don’t need much additional bran in your diet. I only realised this well into my second bad flare. These days, if I need a little ‘help’, I drink more water and eat more vegetables. I LOVED bran flakes (especially with milk and sweetener) and I miss breakfast cereals. But believe me, it’s better this way.

Gluten. Both nutritionalists that I’ve been to have strongly recommended I remove gluten from my diet, even though I’m not coeliac. When I’ve tested it, I haven’t had a problem with it, but that said, I’m trying to eat clean, and without gluten in my diet, I feel healthier, lighter and less bogged down. Also, by avoiding packaged foods, I’m automatically avoiding 90% of gluten. I won’t lie – it’s hard to resist the other 10%: the bread basket on a restaurant table, or the birthday cake calling my name. But I do, as much as I can.

Sugar. I have a serious problem with sugar – my problem being that once I start, I can’t stop. No one should be consuming sugar in large amounts, but lots of people can have a slice of cake and stop. I can’t – which is a particularly serious problem for someone who shouldn’t be eating most of the constituents of those two three six slices of it. Sugar is responsible for all manner of horrible illnesses, and for me, given the fact that my GI tract is already compromised, there’s no need for it.

So what do I eat? Everything else!

Healthy Snacks

It might seem like I’ve cut almost every type of food from my diet, but that’s really not the case – not if you know how to eat clean. I eat meat, eggs, vegetables, fruit, nuts, dark chocolate, cheese and all the delicious dishes you can make from those ingredients. My diet sustains me, makes me feel full, healthy and, most importantly, not bloated and kak (that’s a wonderful South African term for which there isn’t really a translation, but look it up anyway).

And what do I drink?

It’s a very common concern: what can I drink on SCD/paleo/autoimmune paleo, etc. For a start, everyone should be consuming at least two litres of water a day. It’s much easier than you think if you keep water with you all the time.

I also drink good quality black coffee (without sugar – takes some getting used to), but this isn’t allowed on autoimmune paleo. Herbal teas are good, as are pure fruit juices on SCD, if you aren’t avoiding fruit sugars. Sparkling water with berries, lemons, cucumber or orange slices added is a delicious alternative to a fizzy cooldrink, and you can also make your own iced teas and coffees. Play around with the ingredients you’re allowed to have/can tolerate, and avoid adding anything processed to your drinks. Sweeten with honey.

As for alcohol, this is a very personal choice. I’m not a big drinker and I’ve never enjoyed beer, ciders, etc. Some diets will tell you that dry wines and vodka are okay (this is the only spirit I drink), while others (autoimmune paleo, for example) will ban all alcohol. If you are flaring, you should definitely avoid alcohol. If your IBD is under control, test it carefully. Here’s a detailed piece I wrote on what to drink on a healing diet.

What diet am I following now?

I tend to jump around and try different eating plans that work for me, so there isn’t one specific diet that I’m following. It’s not SCD, paleo or AIP. If anything, at the moment, it’s a low carb high fat diet (LCHF). But mostly, it’s a clean, healthy diet devoid of unhealthy packaged foods and excess sugar. And it’s working for me, which is the most important thing.

You need to find a diet that works for you, and if it doesn’t fit into the framework of any specific healing diets, make it up. Tweak, change, add and remove according to want your body likes and wants, and call it your specific diet 🙂

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7 Ways to not cheat on your diet and still have an amazing Christmas

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Holidays can be a little fear-inducing for people on a strict diet. All that food, all that temptation… it’s so hard to resist, even when you know it’s bad for you or that it’ll make you feel totally crappy afterwards.

Last year, I prepared a full-on Christmas spread for friends, complete with a lot of food I couldn’t eat – and I managed not to cheat (lord alone knows how). This year, I’ve planned ahead and shouldn’t have trouble sticking to my diet again, even though we’ll be dining at someone else’s house.

From experience, here are my tips for avoiding the festive cheat (and its consequences).

1. Tell yourself that cheating isn’t an option. It’s taken me a good few years to GET THIS, but it’s actually not okay to cheat from time to time. Think about it: Have you ever strayed from your diet and felt okay afterwards? Probably not. More likely, you’ve been doubled over in pain, stuck in the loo or simply feeling yucky and remorseful. Why go through all that? It’s just food.

2. Tell everyone else that cheating isn’t an option. Your family probably knows you’re on a special diet, but just to cover all your bases, remind them that you can’t, under any circumstances, eat dairy/gluten/sugar, etc. It’s much harder (and super awkward) to cheat when you’ve been banging on about the evils of gluten to anyone who’ll listen.

3. Make sure there’s a lot of food you can eat. I’m not talking one or two side dishes added to the menu as an afterthought. I mean properly planned, carefully prepared foods that you’ll enjoy. If you’re eating at home, this is easy because you’re in charge of the menu. If you’re dining at someone else’s house, tell them (don’t ask) that you’ll be bringing a few dishes that you can eat. Make extra, because I guarantee people are going to want to try it.

4. Plan ahead. Always keep snacks on hand, because those dips and bowls of chips are going to start talking to you when lunch is delayed. Also, not being starving when you get to the table means you’re less likely to overindulge and eat foods you shouldn’t be eating.

5. Don’t think of it as a food fest. Most of us on a healing diet have come to realise that a special occasion isn’t a legitimate reason to binge (there’s never really a legitimate reason to binge). But the festive season is admittedly hard – I mean, everyone is eating, as opposed to on your birthday, when it’s only you gorging on chocolate cake and Tumbles and watching Spice World in your PJs while checking out the Mr Delivery menu (No? Just me?). Anyway, push through the urge to binge and think of it Christmas as an opportunity to spend time with your loved ones and enjoy each other’s company. I get that this is a challenge for some people, but even if your family drives you absolutely batshit crazy, don’t let it send you straight to the ice-cream tub (unless you’ve made your own ice-cream).

6. Have dessert. Speaking of ice-cream, one of the surest ways to feel like you’re missing out is by being forced to skip the dessert part of proceedings. It’s sad and depressing… and when everyone else is tucking in and being all like ‘OMG this is the BEST chocolate lava cake I’ve EVER eaten in my ENTIRE life’, you might just cave in and ruin all your good work. Bring your own or prepare something you can eat, but make sure there’s some kind of sweet treat you can enjoy. Pure Ella is a great place to find the most mouth-watering, healthy, all-natural recipes. Again, make extra, because everyone’s going to want a taste.

7. Stop feeling like you’re missing out. Stop rueing the fact that you can’t eat the bread pudding and start being grateful that you’re on a healthy, healing eating plan that treats your body right and ensures you eat only high quality, natural ingredients that make you feel great. That’s something to be ecstatic about! In fact, forcing yourself to think like this every day will make it a habit, and you’ll soon start to feel less hard done-by and more satisfied and happy in your choices.

If you have any other tips to share for sticking to your diet this festive season, please share them! We can all use all the help we can get 🙂

Guilt: the worst thing you can eat on your diet

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I saw this quote today and it almost made me cry with relief. Not because I didn’t know this – I suppose somewhere deep down, buried beneath the constant guilt and occasional self-loathing and hidden behind the ‘how could you’s, I did – but because sometimes, you need to hear it from someone else.

For me, cheating is a highly charged, highly emotional issue that can either cause a horrible domino effect (more and more cheating until I’m nauseous or in pain) or a quick, instantly regretted decision that I beat myself up about for hours or even days afterwards.

It’s okay to cheat. It really is. Especially when you’re trying so hard most of the time, and particularly if you learn from it. Endlessly berating yourself for it is far more damaging.

Cheating shouldn’t be a regular thing, though I can’t tell you how much or how little to cheat. Only you know what your body can handle. What I am pretty sure of, even though I’m not a doctor or psychologist or any kind of medical professional, is that the constant guilt and self-castigation must surely be more harmful to your body. You know how guilt is often described as ‘eating away’ at a person? I just imagine that guilt in my gut, eating away at the healthy lining I’ve worked so hard to build up, and I realise that it’s probably far more damaging to my health than the few blocks of chocolate I just ate.

Try your best with your diet and know your cheating ‘limits’. You’ll break them sometimes, but you need to forgive yourself. A healthy mind is SUCH a big part of a healthy body, and without it your body will constantly be fighting for health.

What to drink on SCD, paleo and AIP

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Don’t these look delicious?

It’s important to remember that what you drink on a healing diet can have as much effect on your body as the foods you eat, so you need to make wise choices.

On all of these diets, it’s highly recommended that you avoid alcohol, especially if you’re flaring. If you’ve been in remission for a while or you feel that your body can tolerate limited amounts of alcohol, there are specific types that you should stick to – these are discussed below.

Hot drinks

Coffee

Coffee is not allowed on strict AIP, though once you transition to paleo and your colon has started to heal, you may be able to tolerate it. During the early phases of SCD, it’s better to avoid coffee, but once you introduce it, make sure it’s weak, and made from pure coffee beans rather than processed (instant) grounds that could contain additives and preservatives. Also avoid decaf coffee, as you don’t know what chemicals have been used to remove the caffeine. Bear in mind that caffeine can irritate the gut, which is why it’s not recommended during the early phases of a healing diet.

Tea

Herbal tea is allowed, and if you don’t like the taste of them on their own, you can add honey, ginger, lemon, mint, berries, etc. Just make sure the tea you use is pure and free from additives. In summer, use it to make refreshing iced tea.

Using milk and sugar

On healing diets, added sugar is generally not allowed, so don’t put it in your hot drinks – use honey instead. Nut milks can be used, though for some people, myself included, this is quite an acquired taste!

Cold drinks

Carbonated drinks

Both regular and diet drinks MUST be avoided. These tend to irritate the gut, and they can also exacerbate bloating and discomfort. Plus, fizzy drinks contain a whole whack of unhealthy ingredients that are best avoided altogether.

Sparkling water

If you really struggle to kick the cola habit, as I did, try transitioning to soda water/sparkling water. I say ‘transitioning’, because I find that ALL fizzy drinks, sparkling water included, really cause me a lot of bloating and GI irritation, so it’s best I avoid them. However, I sometimes find that pure, carbonated water really hits the spot when I’m wanting something fizzy. Add lemon, berries or other fresh fruit for fun but totally healthy cocktail vibe.

Fruit juice

Fruit juice is okay if it’s completely natural/pure, and free of any preservatives and added sugar. Believe it or not, this can be VERY hard to find! Most fruit juices are marketed as being healthy, but they’re actually loaded with a whole bunch of crazy additives, never mind a ton of sugar. Be on the look out for organic, additive-free juice, or make your own at home. Apples and pears can be boiled until really soft and then strained, or you can use a juicer to make super healthy varieties like carrot, beetroot, apple, etc. The options are almost endless.

Smoothies

From here on out, you can pretty much assume that all store-bought/pre-packaged smoothies are going to be a no-no. Most contain things you won’t be able to eat on your diet, like dairy, sugar, additives/preservatives, etc. However, it’s really easy to make your own healthy, filling and totally ‘legal’ smoothies at home. Use bananas and any other fruit you can handle, and combine it with homemade yoghurt, a dash of honey and a scoop of protein powder. Here’s a great smoothie recipe packed with vitamin C. Smoothies also work brilliantly as meal replacements when you’re on the go.

Homemade drinks

If drink boredom starts to set in – and it probably will – get inventive! Make your own ginger ale, lemonade or ‘sodas’ at home using sparkling water and natural flavourants, like lemon, fresh fruits and herbs, and honey.

Alcohol

According to Theultimatepaleoguide.com, alcohol is considered a ‘processed’ food and a toxin – two things that we’re supposed to avoid on a healing diet. Plus, it’s well known that alcohol irritates the lining of the gut and can worsen the symptoms of IBD, especially if you’re flaring.

This is not a club you should be hanging out at

This is not a club you should be hanging out at

That said, I know how hard it is to go out and socialise like you did before – when all you want is to feel normal – and you have to order a glass of water, because even cooldrinks and juice are off-limits. And let’s face it, no one wants to be that guy in the bar ordering coffee.

If you’re NOT flaring and your doctor/nutritionalist thinks it’s okay for you to have a bit of alcohol, then there are options – just don’t overdo it! Try to choose those with as little sugar as possible (all alcohol contains sugar), and definitely avoid those considered grains (ie, beer).

Alcohol that is okay:

  • Dry red and white wine
  • Apple ciders (make sure they’re gluten free)
  • Certain spirits (like vodka, whiskey and gin. Because they’ve been distilled, they are mostly free of gluten. However, if you’re very sensitive to gluten, avoid them.)

Alcohol to avoid:

  • Any booze containing grains, yeast and/or high amounts of sugar
  • Sweet wine
  • Passover wine
  • Brandy
  • Beer
  • Cordials

Important note about water

Apart from whatever else you drink, try to consume at least 2l of water every day. If you aren’t used to doing this, it is difficult at first, but it gets easier. I drink 500ml every morning before I leave for work, and I keep a 1.5l bottle of water on my desk at work, which I always make sure I finish. That means by the time I get home, I’ve already had my 2l for the day, and any extra is just a ‘bonus’. This also means I don’t find myself drinking water until late into the evening – and getting up all through the night to pee!

How to give up sugar (and why it’s so hard): 2 methods that work

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Following a healing diet means removing all added sugar from your diet – that is, sucrose/table sugar and unhealthy fructose – and it can be really, really hard.

Where you’ll find added sugar

When you start reading food labels, you’ll probably be shocked to discover just how many foods contain sugar. Apart from the obvious culprits like cookies, cakes, chocolates, sweets and fizzy drinks, you’ll also find added sugar in cereals (even ones marketed as ‘healthy’), bread and bread products, canned fruit and vegetables, sauces, condiments, pickles, savoury crackers, processed meat, biltong, fruit juice, some packaged non-dairy milks, flavoured water, peanut butter – the list goes on. Foods that are not supposed to be sweet; foods that you’d never imagine would contain sugar, all do.

Recently, a colleague discovered that the small jar of guacamole he purchased from Woolworths (South Africa) contained a whole teaspoon of sugar. Why? I don’t know about you, but I for one have never put sugar in my guacamole!

Last week, when K and I ate out at a smart restaurant, we found that our starter (carpaccio, which is simply very thin slices of raw meat) was covered in a sweet glaze and topped with grilled pear. The couple at the next table ordered two meat-based main courses that must’ve been completely drenched in something sugary, because I thought they’d gone straight to dessert when I smelt the food being carried up behind me.

And, when I worked as a TEFL teacher in Cape Town, my students (particularly those from other parts of Africa) constantly complained to me that the food here was ‘too sweet’. “Sugar in everything, teacher,” they’d say. “Sugar in the rice, sugar in the meat, sugar on the pizza.” From raisins in the rice (a Cape Malay tradition) to sweet chilli sauce on pizzas, they were right. I was at a loss to explain it. After all, I love nothing more than a rich, decadent chocolate chilli steak myself. But even I knew that the amount of sugar we were all consuming was ridiculous.

Why it’s so hard to give it up

If you’ve tried to give up sugar, or are in the process of doing so, I sympathise. It is almost everywhere, which is why it’s so important to read food labels. Whenever possible, eat foods with a single ingredient – like fresh vegetables and fruit, unprocessed meat, raw seeds and nuts, and home-cooked food.

But it’s not just about avoiding foods that contain sugar. If it were that easy, it wouldn’t be difficult to give up the sweet stuff. A bit of a bind, maybe; a bit time-consuming perhaps, but not hard. However, if you have tried to quit it, you’ll know just how challenging it can be. Why? Because sugar can be addictive, and food manufacturers are banking on this fact – literally banking on it – to keep you hooked and keep their millions and billions rolling in.

Have you ever had a sugar craving? Ever desired ‘something sweet’ straight after finishing a healthy meal? Ever associated sweet food with an event or special occasion – cake on your birthday; ice cream on the beach; cocktails at sunset; cookies with your coffee? Most people do, and for some people, it can be more than just a craving – it can actually be an addiction.

Sugar addiction

Recently, I discovered a website called Authoritynutrition.com and it’s been a complete wake-up call for me. It’s helped me to understand why I battle sugar cravings and why, from time to time, I have uncontrollable binges. It’s helped me to realise that I am addicted to sugar (that’s the first time I’ve written that), and that, for me, there’s only one way to stop it (although I’m going to discuss two ways here): abstinence. I highly recommend visiting the site if you battle with cravings, food addiction and/or bingeing behaviour.

How sugar addiction works

Here, I am borrowing greatly from Kris Gunnars’ book, Vicious Eating, which is a valuable tool for food addicts and available for free download here.

Gunnars explains that added sugar triggers reward-seeking behaviour in our brains, which leads to a vicious cycle of repeated unhealthy eating/bingeing. Essentially, eating sugary foods releases dopamine in our brains, a hormone that gives us a feeling of pleasure. Because our brains are wired to seek pleasure, we start to seek out these sugary foods – and the more we consume, the more we require to achieve the same levels of pleasure over time. Simply put, we get used to the amount of sugar we’re eating, and we start to need more of it to attain the same ‘high’. The enjoyment we used to get from eating a single chocolate can now only be achieved when we eat three chocolates and half a box of cookies. You can read more about how sugar addiction works here.

Two types of sugar

It’s important to point out at this juncture that there are two types of sugar in food. First of all, there are the natural sugars you find in carbohydrates. We need these sugars to function, survive and perform at our peak. They fuel our bodies and brains and give us the energy we need to complete everyday tasks.

The other kind of sugar – the bad kind – is not actually required at all by the human body. This is the sugar I’m talking about in this post. Added sugar, table sugar, high fructose corn syrup, sucrose – it has many names but it’s all the same thing. It’s the stuff that food manufacturers want us hooked on. It’s also worth noting that while honey contains natural sugars, it’s not wise to consume it with abandon, especially if you’re watching your weight or simply concerned about your health. It’s true that honey is healthier than sugar, but as Gunners points out, it’s not entirely healthy either.

How to give up sugar: Two approaches

So now you understand why it’s so difficult to give up sugar, and you shouldn’t feel bad about it: we’ve been conditioned over decades to want, desire, even crave the stuff. We’ve consumed it at almost every meal, some of us since we were kids, so giving it up is no mean feat. Then of course, there are those of us who are actually addicted to the stuff, and for us, it’s an even greater challenge.

How do you know if you’re addicted to sugar, or other kinds of foods? You’ll probably have a suspicion, but here are 8 useful ways to tell.

If you are not addicted to sugar, you can give up sugar by gradually removing it from your diet and/or enjoying it in moderation. 

If you are addicted to sugar, you need to cut it out altogether.

First approach: Cold turkey (for ‘addicts’)

I know that I’m addicted to sugar because once I start eating it, I can’t stop. I can go months and months without the stuff, but when I binge, I binge hard. Which is exactly what happened to me a few weeks back, when I consumed the following in a single day (this is everything and all I ate this day):

‘Breakfast’:

  • 1 x 65g bag chocolate shortcake balls
  • 2 x 25g milk chocolates

Rest of the day

  • 150g slab of wholenut chocolate
  • 45g Kit-Kat
  • 1 x kitka roll (this is relevant because kitka bread is sweetened)
  • 1 x large slice caramel éclair cake
  • Several small bowls of raw almonds
  • 1 chocolate Pop Tart
  • Wine (also contains sugar)

This is what I consider a proper, all-out binge. I probably consumed around 3500 to 4000 calories in a single day (more than twice what I need per day at my height and weight), and I felt guilty, remorseful and quite nauseous. I loved every bite as I consumed it, but afterwards I felt awful.

I’d do it again in a heartbeat, even though I keep promising myself that I won’t.

Clearly, I cannot control myself around sugar, and I can honestly tell you that I’d have eaten more chocolate that day if there had been any in the house.

For me, ‘moderation’ doesn’t work. It used to, but clearly my recent years of bingeing and restricting have broken that mechanism in my brain. I can’t have ‘just a little sugar’ from time to time. It’s all or nothing – but when I set my mind to ‘nothing’, and don’t even give myself the option of eating it, I do just fine. This is something that Gunnars talks about a lot in his book.

This is why when I started the SCD diet, I was able to cut out sugar fairly easily. I of course had lots of cravings but never once did I consider giving in to them, because it simply wasn’t an option. When I switched to paleo, and started seeing a nutritionalist, the lines started to blur. She told me (not knowing about my problem – I hadn’t even identified it then) that it was okay to have a bit of gluten-free chocolate from time to time, or to enjoy foods on the odd occasion that I was craving. In my mind, this information caused a weird and constant battle between abstinence and bingeing and I simply couldn’t find a middle ground.

This battle continued until I discovered Vicious Eating and read it from start to finish. Now I realise that moderation isn’t an option for me, because one bite, two bites, ten bites, are never enough. No amount of sugar will ever be enough, and every time I give in to my craving, I make it worse.

I’ve now made the conscious decision to eat NO sugar. I am having cravings but, taking Gunnars’ advice, I’m working hard to break them. I always crave something sweet after supper. Now, I won’t even touch a piece of fruit after supper (even though I still eat fruit), because I’m trying to stop the cravings. I am trying not to think about the next time I’ll binge on cake, because there won’t be a next time. I’m not telling myself that this is ‘just for now’, because that leaves the door wide open for relapses. It’s not easy but for me, it’s the only option.

Second approach: Reducing/limiting sugar intake

If you aren’t addicted to the stuff, that’s awesome. It’s going to make it a lot easier to avoid it. Not only will you find it less of a challenge to remove it from your life, but you’ll also find that even if you do happen to consume some sugar inadvertently, you won’t fall right off the wagon.

Check all your food labels and start to remove the biggest culprits from your home – the processed cakes and cookies and cereals. If there is sugar listed in the ingredients of food you like, but it’s not one of the main (top four or five) ingredients, you could let it slide.

You could also slowly start to remove sugar from your life, until you reach a point that it’s mostly gone. Remember that alcohol contains high amounts of sugar, and that when you drink it, it also lowers your inhibitions about eating other foods you shouldn’t be.

You could also allow yourself to enjoy sugary treats in moderation, from time to time, because you know it won’t spark an all-out spiral into bingeing and regret. This might also help you to give up sugar at first – knowing that on special occasions, you could enjoy a treat or two. This doesn’t work for everyone but it might work for you.

How to handle cravings

If you experience cravings, push through them – don’t give in to them! They WILL start to ease up, as long as you ignore them. You are trying to undo years of habit, so it will take time. For some people, just a few weeks can break the sugar habit; for others, it takes a few months, but it WILL happen and you WILL get through it.

Make sure all your meals are healthy and satisfying, and always carry healthy snacks with you (nuts, biltong, fruit) so that you avoid getting hungry and bingeing sugary treats.

For me, it’s a huge help knowing I’ve made this decision and the option to eat sugar isn’t even there. Last night, my post-supper sugar craving hit and I pushed through it. Within minutes, I actually realised I was too full for any more food, and that was it. I had a glass of sparkling water before bed (very satisfying for some reason) and I was fine until breakfast this morning. It was a small achievement, but a significant one for me. And it’s all about the small, significant achievements – after all, these are the ones that become habit.