Ok, Jeffrey,

this is VERY helpful....

I am going to simply give you some suggestions and some reflections on why you are feeling the way you do.

: 3rd day off sugar: I woke up very
: anxious and a bit depressed.
: Listened to my relaxation tape and
: went swimming and feel better.
: Can't focus though to get any work
: done. Here goes. I appreciate your
: help
: Jeffrey

: Height 5´11"
: Weight 180

Based on your gender, weight and your level of exercising, I would suggest that you have 180 x .7 grams of protein a day. That would be 126 grams per day so maybe 30 per meal and 15 in two snacks. Based on how you are working out, I suspect you are concerned about maintaining your weight and this may spook you. However, I can tell you the issue is not the sugar, it is that you are not getting enough to eat.

: Day 1 (Wed)
: Breakfast:
: 2 eggs
: 1 cup oatmeal + 1tbs protein powder +
: handful of sunflower seeds
: 1.5 cups zucchini

2 eggs equal about 12 grams of protein, 1 Tbs of PP may be 8, so that would be 20 which is way low. Also based on your gym workout out, there is no way that one cup of oatmeal will do it. The zucchini is mostly water and may taste good, but it not really going to give you nutrients.

: Snack after gym (1 hr weights, 35
: min. cadio)
: 1/2 cup of berries
: 2 Tbs of protein powder
: 2 tbs. of ground nut powder
: 2 buckwheat crackers

Very glad you had a snack.

: Lunch:
: Can of tuna fish
: 2 cups salad
: 1 cup brown rice
: 3 tbs humus
: 1 peach

This is probably closer to the amount of protein you need if it was a 6 oz can of tuna.

: Dinner:
: Chicken leg and thigh
: 2 cups mixed greens cooked
: 1 slice multigrain bread with 1 tbs
: of tahini
: 3 chocolate cookies

A leg and a thigh might be about 3 oz of meat. You need more than 6.
And 1 slice of bread doesn't come close to what you need with browns.

: Small potato before bed
: Last day of sugar. Felt anxious and
: depressed most of day

this is because you didn't have enough to eat

: Day 2 (Thurs.)
: Breakfast:
: 2 scrambled eggs
: 1 cup Oatmeal with 2 tbs. protein
: powder and handful of sunflower
: seeds
: 1 cup Chard

Ditto on the breakfast.

: Lunch:
: 5 oz. hamburger w/3 oz. cheese
: 1 cup gazpacho
: 1 cup brown rice
: 1 peach
: 2 handfuls of roasted almonds

lunch is good.

: Dinner:
: 6 oz. of duck breast
: 1 cup brown rice
: 1.5 cups steamed mixed veggies
: 1/2 peach

dinner is good..but light on the browns.

: potato before bed
: 1st day off sugar. Really terrible
: anxiety and depression. Had to
: stay in bed most of day

I think you were clobbered from the day before from working on on not enough food.

: Day 3 (Friday)
: Breakfast:
: 1 hard boiled egg
: 1 cup Oatmeal
: 2 Tbs. Protein powder
: 2 tbs. Ground chia and flax seeds
: 1 cup zucchini

Whew, the protein is way low. Can you say more about why you are having chia and flax?

Are you going to the gym every day?

: Snack after gym:
: 2 tbs. protein powder with
: unsweetened almond milk
: 1 plum
: 3 oatcakes cakes w 2tbs. Tahini

: Lunch:
: 1 hard boiled egg
: 5 oz can of tunafish
: 2 slices of multigrain bread
: 1 plum
: 2 handfuls of almonds

bread is not going to cut it as a brown with your gym workout.

: Dinner:
: 2 cups salad with 2 oz. ground up
: cheese
: 1 cup quinoa
: 5 oz. chicken hamburger

a cup of brown isn't enough

: Potato before bed

: 2nd day off sugar. Still anxious and
: depressed, but able to go to work

Jeffrey, with your willingness and skill, you simply need to eat more and you will feel 100% better. You also need some more fat Honestly the sugar would be a non issue if you were eating more. You will be shocked if you do, I promise.

kathleen