Vegetarische Küche - Gemüse

my new challenge – zuckerfrei Leben

Erstellt von am in Erfahrungen, Fibromyalgie

In den nächsten vier Wochen möchte ich mich zuckerfrei ernähren!

Eine gute Strategie gegen akute „Fibro – Schmerzen“, war für mich bisher das Heilfasten. Beim Heilfasten nach Buchinger nimmt man außer Wasser, Tee und Säften nichts zu sich. Ich habe oft nach dieser Methode gefastet und die Erfahrung gemacht, dass es eine schmerzlindernde Wirkung hat. Im Moment kann ich mir allerdings nicht vorstellen zu Fasten.
Stattdessen möchte ich eine andere Methode ausprobieren. Ich will mich die nächsten vier Wochen (oder auch länger) zuckerfrei ernähren. Aber nicht nur das, ich habe mir vorgenommen in dieser Zeit auch keinen Alkohol zu trinken und ausschließlich vegan zu essen.

Normalerweise ernähre ich mich im Alltag vegan, womit ich bisher sehr gute Erfahrungen gemacht habe. In Situationen jedoch, in denen es mir nicht gut geht oder im Urlaub, bin ich weniger streng mit mir. Dann esse so ziemlich alles was auf den Tisch kommt. In den letzten Monaten habe ich meines Erachtens zu viel Milch, Käse, Eier und Butter zu mir genommen und irgendwann meldet sich mein schlechtes Gewissen: „Wolltest du nicht vegan leben?“. Außerdem fühle ich mich körperlich nicht mehr wohl, weil ich zu viel tierisches Eiweiß zu mir genommen habe. Die Hände und Füße sind geschwollen, ich habe oft Kopfschmerzen, mein Darm beschwert sich und ich fühle mich insgesamt träge und schwer.

Erster Schritt, bevor ich meine zuckerfreie Zeit beginne ist: Ich eröffne  die vegane Küche wieder. Das betrifft natürlich auch meine Familie, zum Glück ist das für sie kein Prolem. Kochen ist eine Leidenschaft von mir und ich koche sehr gerne vegane Gerichte. Frühstück, Mittagessen und Abendessen vegan – das ist gar kein Problem für mich. Im Gegenteil, das macht mir Spaß und ich gewinne meine Leichtigkeit zurück.

Problematischer ist dahingegen der zweite Schritt: keinen Tropfen Alkohol mehr! Es ist ja nicht so, dass ich jeden Tag Alkohol trinke, trotzdem ist Alkohol bei mir ganz stark an das Gefühl „Entspannung“ geknüpft. Aber das Gläschen Wein am Abend und die leckeren Cocktails in meiner Lieblingsbar sind jetzt gestrichen. Die ersten Tage sind nicht schlimm, dann kommt die erste Einladung, eine Freundin hat Geburtstag. Mist, jetzt würde ich so gerne ein Glas Wein trinken. Aber wenn ich die zuckerfreie Zeit schaffen will, kann ich ja wohl schlecht bei der ersten Hürde schon aufgeben. Auf dem Weg zu dem Geburtstag meiner Freundin, ist mein Rucksack voller frisch gepresster Säfte, die ich über den Abend hinweg trinke und auch mit anderen Gästen teile. Das kommt sehr gut an. Und nach zwei Wochen ohne Alkohol merke ich auch hier, dass mir das gut tut. Die Lust etwas alkoholisches zu trinken wird immer geringer, ich schlafe besser und ich fühle mich morgens beim Aufstehen deutlich frischer.

Das macht mir Mut! Wie fühlt sich das an, wenn ich mich zuckerfrei ernähre? Schon die Idee löst in mir Neugierde und Vorfreude aus.

Bevor ich starte, mache ich mich noch schlau: was darf ich essen?  Was ist erlaubt und was nicht? Meine Recherchen haben ergeben:  Industriezucker in jeder Form ist tabu, da ich verhältnismäßig wenig Fertiggerichte und Fastfood esse, ist das nicht schwer für mich, dachte ich. Tatsächlich muss ich einige meiner Lebensmittel streichen, weil auch bestimmte Bioprodukte nicht zuckerfrei sind.  Auf mein Salatdressing muss ich verzichten, da ich es gerne mit Agavendicksaft oder Honig zubereite. Meine geliebten alkoholfreien Getränke, wie die Clubmate sind auch zuckerhaltig. So langsam realisiere ich, wieviel versteckte Zucker ich trotz gesunder Ernährung zu mir nehme.

Was ich mir allerdings nicht verbieten will ist Obst, Trockenobst und mein Stevia für den Kaffee. Hierüber lässt sich streiten, meine Recherchen haben ergeben, dass diese Lebensmittel den Insulinspiegel nicht hochtreiben und deshalb nicht die verheerende Wirkung haben, wie es der industrielle Zucker hat.

Gut vorbereitet und sehr entschlossen starte ich im März meine zuckerfreie Zeit!

Die erste Woche ist ziemlich hart. Meine Schokolade und die leckeren veganen Gummibärchen fehlen mir. Ich fühle mich beraubt und bin fast trotzig, wie ein kleines Kind. Plötzlich essen alle Leute um mich herum nur Süßes und die zuckrige Verführung lacht mich ständig an. Ach je…..was ich alles nicht essen kann…..das ist ja grauenhaft: keinen Kuchen, keine Franzbrötchen, nicht mal ein Croissant!!! Nach jedem Essen bekomme ich automatisch Lust auf Süßigkeiten. Es ist sogar mehr als Lust, es ist ein heißes Verlangen und ich suche vergeblich nach etwas, was erlaubt sein könnte. Dabei wird mir bewusst, was für einen Stellenwert Süßes für mich hat und wie abhängig ich davon bin. Krass, denn ich habe immer von mir behauptet, dass ich wenig Süßes esse. So ein Quatsch! Meine Süßigkeiten sind mit Vollrohzucker gesüßt und vegan, aber macht es das besser?

Ich bin glücklich über jeden Tag, den ich geschafft habe und male mir in meinen Kalender ein Smilie. Aber ich gebe es zu: ich bin gereizt und schlecht gelaunt.

In der zweiten Woche fühlt es sich schon erheblich besser an. Das Verlangen nach Süßigkeiten ist fast weg, es besteht eigentlich nur noch in meinen Kopf, der mir sagt: „Ein süßer Nachtisch wäre doch nicht schlecht!“. Ich denke manchmal automatisch an etwas Süßes, aber ohne wirklich Lust darauf zu haben. Die positiven Aspekte der zuckerfreien Ernährung zeigen sich mehr und mehr. Zum Beispiel werden die Hungerattacken, unter denen ich sehr gelitten habe, viel weniger, ich werde schneller satt und esse kleinere Portionen. Ich verwende viel Zeit für die Vorbereitung meiner Mahlzeiten, koche vor, mache Rohkostsalate und Overneightoats, womit ich mich richtig wohl fühle. Außerhalb essen ist plötzlich schwierig und anstrengend geworden, weshalb ich quasi gezwungen bin, für mich zu sorgen. Das tut mir gut, weil ich viel bewusster esse und zwischendurch Naschen völlig weg fällt. Ich hatte mir sogar Rezepte für zuckerfreie Snacks heraus gesucht und stelle jetzt fest, dass ich sie gar nicht brauche.

Die dritte Woche ist für mich bisher ein wahres „Aha – Erlebnis“. Ich spüre eindeutig eine vielseitige Veränderung. Angefangen bei meiner Haut, die sich straffer und glatter anfühlt, bis zu meiner Fitness. Vieles geht leichter und ich fühle mich vitaler. Meine Konzentration hat sich verbessert, ich bin nicht mehr so oft müde.

Ich bin total begeistert und frage mich, warum ich das nicht schon viel eher mal probiert habe.

Die vierte Woche ist anders. Ich habe gedacht, dass der Erfolg durch die Umstellung auf eine zuckerfreie Ernährung bleibt und sich stabilisiert. In meiner Vorstellung wurde es immer leichter keinen Zucker mehr zu essen. Leider mache ich gerade die Erfahrung, dass nichts bleibt, wie es ist. Mit ganzer Wucht ist sie wieder da: meine Sucht. Ich fühle mich wie konditioniert, ständig sagt mir mein Kopf dass ich Süßigkeiten essen will. Mir fällt es schwer dem etwas entgegen zu setzten. Statt dessen gebe ich dem nach und esse kleine Portionen Obst oder etwas Trockenobst. Zufrieden macht mich das nicht, im Gegenteil, meine Laune sinkt in den Keller – damit hatte ich nicht gerechnet! Mir wird klar, dass ich meine zuckerfreie Zeit und die Erfahrungen damit verlängern möchte. Ich muss  mich noch besser vorbereiten, indem ich kleine Mahlzeiten zum mit nehmen vor koche, denn außerhalb zu essen ist fast nicht möglich.

Für mich gibt es keinen Grund bald wieder Zucker zu mir zu nehmen, denn alles in allem macht mir „my new challenge“ auch Spaß  🙂

16.370 Kommentare

  1. Hallo Claudia,
    sehr interessant, denn ich führe seit Anfang April das gleiche Projekt, nur noch strenger. Ein Blutzuckerlangzeittest hat ergeben, dass ich starken Schwankungen unterliege. Was ich schon immer hatte, sind exteme Heißhungerattacken..länger als zwei Stunden ging es nicht ohne essen..Ich wurde unruhig, unkonzentriert und aggressiv ;0)
    Der Test ergab dass ich leider auf Obst reagiere und einige Kohlenhydrate. Da viele Symptome der Fibromyalgie der Hypoglykämie ähneln wollte ich es versuchen. Kompletter Zuckerverzicht und Weißmehl (zum Glück nur das). Aber auch wie du, die dachte Zucker esse ich doch gar nicht viel, Weißmehl eh nicht, wurde ich stark überrascht wo doch noch alles Zucker drin ist. Selbst im Naturjoghurt ? Nun Anfangs war es schwer auf mein Porridge mit meinen geliebten Datteln oder mein ganzes Obst zu verzichten morgens. Dafür Roggenknäcke..oder auch wie bei dir beim Auswärtsessen ..oh gott was esse ich. Auf dem Schnitzel Panade, Soße eh nicht. Unglaublich da bleibt nicht viel, weil man nicht weiß was drin ist. Aber ich hatte schon nach einer Woche keine Heißhungerattacken mehr, halte jetzt sogar 4-5 Stunden aus ..bei der Motivation mache ich weiter.
    Gut, hart war auch auf einem großen Fest, alle hauen sich die vielen fantastisch aussehenden Nachtische rein und meine heißgeliebten Flips ..aber ich habe es geschafft. Ich darf nur wenige Obstsorten und erst ab mittags. Habe als ich total Heißhunger auf Süßes bekam, Dinkelmuffins mit viel Beerenobst gemacht, göttlich ? Achso ich darf wenigstens Weinschorle ..pfuuh ?
    Nur der geliebte Gin Tonic ist gestrichen. Ich mache es zunächst 3 Monate und bin weiterhin (3 Woche) sehr gespannt..dir auch weiterhin viel Erfolg..

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  2. Hallo. Ich ernähre mich zu 95% vegan seit Mai und seit Anfang Oktober auch zuckerfrei. Ich möchte euch darauf hinweisen das alle Mehlsorten wie Zucker sind. Ich esse ausschließlich Vollkornprodukte die ich selbst mache(Brot,Kuchen – diesen Süsse ich mit Datteln). Obst ich nur morgens im Hafermüsli mit Sojajoghurt und verschiedenen Samen und Nüssen. Ich esse mich richtig satt und lasse zwischen den Mahlzeiten mindestens 4,5 Stunden Pause. Meine Fibromyalgie Schmerzen sind tatsächlich erst besser geworden seit ich mich zuckerfrei ernähre. Zudem habe ich so ganz nebenbei und ohne Sport 15 kg in 6 Monaten abgenommen(89kg auf 74kg bei einer Größe von 174cm). Im November lasse ich einen Gesundheitscheck machen um zu schauen ob meine Werte gut sind.

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