The *ULTIMATE* Guide to Quitting Sugar (For Good)
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Introduction to Quitting Sugar
My Story with Sugar Addiction
I have a love-hate kind of relationship with sugar? I love chocolate, pancakes with maple syrup, or a slice of fresh sourdough bread with plenty of butter and honey on it. But I also know that sugar is a little devil and doesn’t stop at “just one bite” or “just today”. The more you have it, the more you want it. Have a tiny little bit and then want 1000 times more.
I always thought I had a sweet tooth. As a kid, if anyone asked, my favorite food was waffles, and that answer stayed the same until just a few years ago. I never even considered a different answer, until one day I wrote a note in my phone with foods I really loved and waffles wasn’t on the list. Instead it said ‘smoked salmon, feijoas, avocado, 90% dark chocolate, goat cheese, strawberries, and vanilla coconut yoghurt’. (Ok, maybe the only “bad” thing on that list is still cinnamon rolls ;)).
So, what changed? I had started eating healthier, become more aware of my body as a whole, and had learned a LOT about health, hormones, nutrition, and the impact of different foods on my mood, wellbeing and digestion.
But that’s not the end of the story. I’ve been through so many phases of eating well, then slowly slipping back into sugar territory, getting back on track, only to be addicted to sugar yet again. And the cycle continued.
In fact, the most recent time I quit sugar all over again was only 6 months ago, after getting back from my Christmas travels.
So, I’ve learnt a little (or a lot to be honest) about giving up sugar, and at this stage I am ok if I ever slip back into eating a few more sweet treats because my confidence is HIGH that I’ll be able to go back to a low sugar diet without much struggle or effort.
The Goal of This Post - What You Should Know About Giving Up Sugar
That doesn’t mean giving up sugar is easy. I know it’s challenging. But I’ve compiled ALL of my strategies and tips for you, so that hopefully this journey becomes a little easier, more manageable and even a bit exciting as you see yourself breaking away from sugar and preparing to ditch it for good.
The overall goal here is to wean yourself off sugar to the point where your body adjusts and adapts, and you are naturally no longer craving sugar. A lot of the strategies I’ll share with you below are written with that goal in mind. Because once your taste buds and your hormones adjust, everything becomes easier. (Which is why, for example, I recommend going all-in early on, whereas later in your journey you might have a bit more wiggle room).
One last note. I’m not sure if quitting sugar will ever be a one-time process. I think it’s only natural that we eventually slide back into eating a little more sugar than we’d like. BUT - the key here is to get to a place where it’s easy to stop again and cut out sugar without much struggle. It’s about quickly recognizing when sugar addiction has taken over again and knowing (with a lot of confidence) that you'll be able to quit again fairly easily - and then getting to a place where you’re not craving sugar anymore in a short amount of time.
So, let this be your practical go-to guide/list for whenever sugar addiction strikes, and remember that your mind and body are stronger than any sugar addiction ever will be - with the right strategies.
All the Benefits of Quitting Sugar
Before we get into it, just a quick reminder for us all why quitting sugar is a good idea. If you’re here, I assume that you’re already somewhat aware of the benefits of giving up sugar - or at least curious, so I’ll keep this short. If you want more, a quick Google search will bring up an endless list of articles on the dangers of too much sugar and the benefits of lowering your sugar intake.
There are SO MANY benefits of giving up sugar that I’m not even sure where to begin. Overall improved health (including lower risk of diabetes, heart disease and dementia, among many), better skin and less acne, improved mood and wellbeing, better focus, better oral health, balanced hormones, improved gut health, weight loss, …
What’s YOUR number one reason for wanting to give up sugar?
So, let’s dive into all the strategies that will help you to cut down on your sugar intake and break the sugar addiction for good below.
Strategies for Breaking a Sugar Addiction
Preparing to Quit Sugar
1. Have a vision and know your ‘why’
Yes, you’ve probably heard this advice a million times, but it’s true. You need to have a clear vision. You need to know your why and be able to articulate it. In coaching, whenever I start with a new client, we always begin our coaching term with an entire session dedicated to visioning. That’s because it’s so powerful. And I don’t just mean coming up with a few superficial reasons as to why you want to quit sugar, like “I want to be healthier”. What does that mean? What does ‘healthy’ look like to you? What would be different? What would that allow you to do?
Take the time to actually go through some of these questions and think about it. Really think. Would you have more energy, which would allow you to play with your children more easily? Would that make you feel more youthful and let you experience the world through a new set of eyes again? And would that in turn lift your mood, ease your depression, and give you a new zest for life? Would that help you to finally quit your job, lose weight and feel good in your body, start a business, move countries, …?
I hope you can see where I’m going with this. Dig deep and be honest with yourself. And also, actually take the time to think this through (or write it down!).
2. Commit
Make a decision once and commit. This is a little bit harder to do in practice, because what does ‘commit’ actually mean? To me, it means to stop second-guessing. It means to be firm on my decision. To set a date and time for when I start. No grey areas. It’s black and white. E.g. “from Friday onwards I’m on a full Paleo diet and I’m not having any sugary treats, even if I’m craving it. I’ve made the decision today, so I won’t need to exert any energy on deciding what to buy at the store. I’ve already decided, and now it’s easy to know what I can and can’t eat.”
Giving Up Sugar
3. Reduce white/refined carbs (e.g. bread, cereal, chips, …)
Sugar isn’t just candy and chocolate. Refined carbs also get converted into glucose in the body, which basically is exactly the same as sugar. Those types of refined and white carbs raise your blood sugar levels exactly the same as a spoonful of sugar, a muffin, or a Starbucks coffee full of caramel syrup.
4. Avoid hidden sugars in foods (commercial protein bars, crackers, ketchup, …)
Sugar is everywhere (sadly). It can be pretty eye opening and disheartening when you first start out on your journey of cutting out sugar and you realize just how many foods and condiments you’ll have to give up.
Get into the habit of reading food labels, and if there is anything listed that’s basically sugar - don’t buy it. Sugar can come in many forms, so watch out for all of these.
5. Dangers of alternative sweeteners. Skip artificial (and natural) sweeteners
It’s only human to look for alternatives and find a way out of actually having to do the hard work of giving up sweet food. We wish there was something that didn’t make us feel guilty and that didn’t come with any health problems. But alternative sweeteners are no better than “real” sugar.
Those alternative sweeteners can be artificial or natural. They taste sweet but come without the calories (so it seems like a win-win, right?). However, those sweeteners can cause even more health problems than sugar, e.g. negative changes in your gut (such as dysbiosis and “leaky gut”/intestinal permeability), hormonal disruptions, and they’ve even been linked to increased possibilities of obesity and metabolic syndrome. That’s just to name a few. (And yes, this includes natural ones like stevia or monk fruit - even if they’re highly popular and widely used in many commercial “healthy” Paleo foods).
Here’s a list of common sugar substitutes (taken from Wikipedia) that you’d be wise to avoid: Aspartame, monk fruit extract, saccharin, sucralose, stevia, acesulfame potassium (ace-K), cyclamate, erythritol, xylitol, and sorbitol.
6. Reduce high sugar fruits (e.g. banana, dates, mango, pineapple, dried fruit, etc.)
Fruit isn’t bad (for several reasons, such as its fiber content and nutrient values), but if you’re looking to give up sugar and you’re currently struggling with cravings, then cutting out some of the fruits highest in sugar is a good idea. It will help you curb those cravings and quit sugar faster.
7. Choose low sugar fruits
With that in mind, there is still some fruit that you can eat and that’s nutritious and good for you, such as strawberries, blackberries, blueberries, raspberries, blackberries, grapefruit, kiwi fruit, avocado, lemon and limes. Focus on these whenever you’re feeling the need for something sweet, like a treat or dessert. Ideally have some healthy fats and protein with it (see several of the tips below), e.g. coconut or greek yoghurt, a few nuts or seeds, etc.
8. Eat more protein
Protein will benefit you in so many ways. It helps stabilize your blood sugar levels by slowing down the absorption of sugar into the bloodstream. So it prevents those immediate spikes (and then crashes) that can trigger your sugar cravings in the first place.
Protein is also very satiating and keeps you full for longer, and so helps to keep hunger at bay. And to be honest, whenever I eat enough protein, fat and fiber, I really don’t feel like eating anything afterwards - not even something sweet. Protein really is like a magic pill in some ways!
Aim for at least 25-30g of protein with every meal, and especially breakfast. You don’t necessarily need to eat any more than 30 or 40g of protein at a time, since there’s only so much your body can absorb at any one time.
Get your protein from high-quality sources, such as pasture-raised (grass-fed and grass finished, free range) meat and eggs, and wild caught cold-water fatty fish (e.g. salmon, sardines, anchovies, herring, mackerel). If you’re vegetarian and tolerate legumes, you can include some of those as well. Try to also include some bone broth, also for its other benefits (e.g. rich in collagen, amino acids, and minerals, which support joint health, improve gut health, and boost the immune system).
Use protein powder (whether animal or plant-based) as a supplement to meet your daily protein needs if you’re struggling to get enough protein from food alone. Ideally food is always best since food sources are complete proteins and are not processed (except for ham, bacon, etc. which are also processed). But - it’s still better to get enough protein using supplements (even though they’re processed) such as powders and protein shakes than not getting enough protein at all.
Some options here are collagen peptides, hemp protein, or pea protein powders. With any kind of protein powder, try to find unsweetened options (no natural sweeteners either!) if you’re serious about breaking your sugar habit.
9. Eat more fiber
Fiber helps control sugar cravings by slowing down digestion and stabilizing blood sugar levels. You’ll feel full for longer and chances are you won’t feel like reaching for those sugary snacks as much.
There are two different types of fiber - soluble and insoluble. Most fruit and veggies have both. So don’t worry too much about which kind of fiber you’re getting, just try to get enough of it. Examples of high fiber foods include fruits like apples and berries, vegetables such as broccoli and asparagus, legumes like lentils and chickpeas, whole grains and pseudograins such as oats and quinoa, nuts, and seeds like chia and flax seeds.
10. Start with the foods that are easiest to cut out first
Don’t make your life harder than it needs to be. Start by cutting out any sweet foods that you’re likely not going to miss anyway. Start with the simple changes. Once you’ve cut back on certain sugary foods and are getting your body used to eating less sugar, the other (harder to give up) foods will become easier to let go of.
On that note, make gradual changes. Don’t try to do everything at once (unless you know that’s the only way this will work for you).
11. Eat more healthy fats
Similar to protein and fiber, healthy fats also keep you satiated and full for longer, and help stabilize your blood sugar levels. They’re also good for your brain, provide sustained energy, and (importantly) help your body absorb fat-soluble vitamins from the veggies and fruit you eat. They’re also needed for a variety of other things, like healthy hormones and keeping your heart healthy.
Sources of healthy fats include avocados, olive oil, nuts and nut butters (if you tolerate them), seeds, coconut oil, fatty fish (such as wild-caught salmon, mackerel, and sardines), and some saturated fats (e.g. from pasture-raised meat or dairy (if you tolerate it)).
12. Don’t just cut out, but replace
This tip is probably one of the most important ones I can give you (apart from eating enough protein, fat and fiber). It’s REALLY crucial that you find healthy alternatives for the sugary foods you’re craving. And not just any alternative, but replacements that you actually like! I can’t stress this enough.
You need to create a sustainable diet for you, and that includes some treats every now and then. It’s natural to crave certain foods from time to time. If you don’t want to slip back into unhealthy habits and eating lots of sugar, you need to make sure you have a few go-to snacks and meals that satisfy your sweet tooth or any cravings you might get.
Some examples of healthy snacks that I like are rice cakes with avocado, homemade feijoa relish (or any other relish) and leftover shredded roast chicken (it’s only slightly sweet from the relish, but satisfies the need to snack). I also enjoy berries with coconut yoghurt (so good!). If you tolerate dairy, you could also mix or blend some frozen berries with greek yogurt or cottage cheese for a healthy ice cream alternative. A little more time-intensive (but still doable) are healthy pancakes made with a quarter or half a mashed banana mixed with some protein or collagen powder (use code NEW20 for 20% off if you’re a new customer, or GOLD60 for 10% off $60USD), an egg and ground seeds and/or oats.
Get creative and find some snacks/meals that work for you, and that genuinely satisfy your sweet tooth.
13. Eat less junk food, more whole foods
I already kind of touched on this (indirectly), but you need to give up processed food and replace it with real, whole, unprocessed food. Whole foods actually provide you with essential nutrients, vitamins, minerals and fiber. And as you most likely already know, this is crucial for overall health, weight loss, and preventing many chronic diseases. And because real food gives you the nutrients you actually need and your body genuinely craves, you will be less likely to want junk food and refined sugar.
The Paleo diet (or a Paleo-style diet, like what I’m doing) is great for this. Think plenty of veggies, fruit (aim for lower sugar options if you’re wanting to quit sugar, as mentioned above), unprocessed meats, seafood, eggs, nuts and seeds. If you’re doing fine with dairy and grains, you could include some full-fat, pasture-raised dairy and whole grains (or pseudo-grains like quinoa) as well.
You might think that sounds boring and completely cuts out any sweet foods. While most people on a Paleo diet allow some maple syrup and honey (so you could indeed bake yourself some sweet treats), I don’t recommend you do this (for now)! Maple syrup and honey are still sugar, and the goal here is to break a sugar addiction. So, avoid those for now if you’re serious about making a change. However, you CAN still have some sweet food (see my tip above for finding healthy alternatives and the importance of this!), such as berries or other low-sugar fruit with (coconut) yoghurt, protein pancakes/waffles, protein shakes (sweetened with fruit), etc. Those options might not sound as appealing as Oreo cookies or ice cream right now, but I promise that your taste buds will adjust and something as simple as shredded, toasted coconut will taste sweet to you very soon.
Strategic Eating Habits
14. Balance blood sugar levels
As mentioned earlier, balancing your blood sugar levels is important because it helps prevent rapid insulin spikes (followed by crashes) that can trigger sugar cravings. To do this, aim for a balance of all three macronutrients (carbs, fat, protein) and plenty of fiber (veggies) at each meal.
A very strategic tip here: eat your veggies (fiber) and protein first to slow down the absorption of carbs and sugar, which will help prevent those blood sugar spikes. Eating your fiber and protein first will also fill you up and you’ll be less likely to overeat and/or snack later.
Side note: if you’re currently not eating much fiber/veggies at all, take it easy and slowly introduce more of it. Otherwise you might end up with gastro issues such as excessive bloating or pain.
15. Carbs are not the enemy
Carbohydrates in general aren’t bad (depending on the type). I’m not advocating for a low-carb or keto diet at all. I’m simply emphasizing the importance of a diet low in sugar (especially refined and artificial sugars and sweeteners). There are different types of carbs:
1. A-cellular carbohydrates (also commonly known as simple carbs or high gi foods). These are highly processed foods where the natural cell structure has been broken down. Examples include white flour, sugar, and processed snacks. They’re absorbed quickly and cause blood sugar and energy spikes, often followed by crashes and lead to worse cravings.
2. Cellular carbohydrates (e.g. complex carbs, low gi foods) are found in whole, unprocessed foods where the natural cell structure still exists. Examples include fruit, vegetables, whole grains, and legumes. These carbs come with fiber, vitamins, and minerals, which slow down digestion and provide sustained energy and satiety.
You can probably guess: choose cellular / low gi / unrefined / complex carbohydrates. E.g. vegetables and fruits are a good source and can range from being low in carbs (berries, broccoli, lettuce, zucchini, …) to higher in carbs (e.g. bananas, carrots, sweet potato, …).
If you do end up eating some refined/high gi carbs like white bread (because we’re all human), please please try to eat them after some protein, fiber and healthy fats (even if it’s bacon - still better than only eating pure refined carbs by themselves!).
Practical Tips and Tricks
16. Stop adding sugar or sweeteners to your drinks
Now, cutting out sugar doesn’t just apply to the food you eat. Don’t forget about all the sugar you consume in drinks! Slowly decrease the amount of sweetener (whether that’s honey, white sugar or sweeteners) you add to your drinks to allow your taste buds to adjust.
17. Swap sodas and sweet drinks for alternatives
It’s probably pretty obvious by now that coke, sodas, commercial iced tea, and all that stuff is a no-go if you want to give up sugar. The same also applies to drinks you might think are healthy, but are full of sugar regardless, such as smoothies and fruit juices. They spike your blood sugar levels just as much as a donut (if not faster, since they’re digested quickly and don’t contain the same amount of fiber as an actual piece of fruit).
Same as with food, find alternative drinks that you like (if you can’t deal with only drinking water). Some examples to help you get creative:
add lemon, fruit, basil or mint to your water
find teas that you like that don’t need to be sweetened (I LOVE this one, and also like Yogi teas and Pukka) (use code NEW20 for 20% off if you’re a new customer, or GOLD60 for 10% off $60USD)
find a nice unsweetened nut/oat milk that you like (ideally without any additives or industrial seed oils such as canola, soybean or sunflower) which you can add to your coffee to give you that creamy (almost sweet) taste. Or make your own, or choose coconut cream.
or drink hot chocolates without the sugar (yes, it will taste good, and yes, your taste buds will adjust! Trust me - I’ve been drinking hot chocolates made with just cocoa or cacao, hot water, and a splash of nut milk or coconut cream for forever).
18. Distract yourself when you’re craving sugar
When you’re just really, really craving sugar BUT you don’t want to give in, the best thing you can do is take your mind off it. Stop watching TV (this never helps, it only makes you want to snack more). Instead exercise, go for a walk, call or talk to someone, paint, draw, meditate, run your errands, get some work done, … Just find any activity that you can do to distract yourself and stay busy.
19. Are you really hungry? Or just thirsty, tired or bored?
Try to pay attention to your body and really become aware of how you’re feeling and what your body is telling you. Maybe you just need some water if you’re really listening and being honest with yourself? Just take one minute, take a quick break from whatever you’re doing and check in with how you’re really feeling. Maybe you’re feeling tired? Or a bit bored? What do you really need right now?
Staying hydrated is key. You’re much more likely to crave sugary food when you’re dehydrated and all your body really needs is some water. Try to keep a water bottle nearby, or set yourself regular alarms to remember to drink.
20. Be ok with discomfort
Sometimes a little hunger or discomfort is ok, too. Be ok with it.
21. Don’t try to be creative or over-complicate your meals
Simple and basic is good. Don’t overwhelm yourself with trying to recreate Michelin-star meals or feeling inadequate if you can’t recreate that perfect Pinterest dinner idea according to the recipe. I love Pinterest, but sometimes you just need something simple that doesn’t require a bunch of ingredients, time or creativity. Stick with your go-to meals (and if you need variety just add a few different herbs, spices, top with a sauce, relish or dressing, or change up the veggies).
Lifestyle Changes to Support Quitting Sugar
22. Beware of alcohol
Alcohol can also affect your sugar cravings by causing those fluctuations in blood sugar levels I talked about earlier. Your body will end up seeking quick energy sources, and so the sugar cravings begin. Also, alcohol can of course affect your judgment and lower inhibitions, and you might be more likely to give in to sugar cravings or snack on junk food.
If possible, try to moderate your alcohol intake or, even better, give it up completely (at least for the time being).
23. Avoid snacking between meals and eating mindlessly
Giving your body a break between meals gives your migrating motor complex a chance to kick into action and allow for proper digestion (and avoid long-term digestive problems), and also helps to reduce emotional eating.
Stay mindful whenever you are eating, and be present with your meals. You’ll be more likely to notice when you’re full. Meals will feel way more satiating and satisfying. So try to keep that TV turned off until after you’re done eating, take a break from your work and laptop, and put aside the newspaper, book or phone. TikTok and Pinterest can wait a few minutes.
It might help you to take a few deep breaths before each meal to help ground you, feel more relaxed and ready to be present with your food.
24. Be aware of emotional eating
Emotional eating can be a real challenge, and if this is something you’re struggling with I recommend talking to a health coach or other support person about it. But - there are still things you can do, such as recognizing your emotional triggers and practicing mindfulness.
Find healthy coping mechanisms (in general, including outside of meal times) and strategies that work for you. I find that a couple of minutes of deep breathing before meals really helps me to become aware of my body, slow down my mind, be present, and generally feel calmer. This also helps with improved digestion.
25. Manage your environment
One thing you have complete control (and responsibility) over is your environment, which should put you in a position of empowerment.
This might be obvious, but you need to get rid of temptations. Don’t have cookies lying around or ice cream in your freezer. Just don’t. Do yourself a favor. Make your life easier. Take yourself and your goals seriously!
But really, why would you make everything harder on yourself? If you’ve read and implemented tip #2 (commit and make a decision once), then hopefully this won’t even be a struggle.
I mentioned above that it’s crucial to find alternative foods that you like, which can replace your old food habits. Make sure that instead of sweets, you have healthy and delicious alternatives in the house.
26. Improve your sleep
Poor sleep or a lack of (quality) sleep is really bad for breaking your sugar addiction. It elevates ghrelin (the hormone that stimulates appetite) and decreases leptin (the hormone that signals satiety), and will leave you feeling more hungry, craving especially high-calorie, sugary food sources as your body just wants a quick energy source to combat fatigue (since you haven’t gotten the rest you need).
I wrote an article with tips for better sleep hygiene here.
27. Reduce and manage stress
You’ve probably experienced this before - when you’re stressed you want to snack. Stress requires energy, and a need for energy loves high-calorie (i.e. energy), sugary foods. Of course sugar also makes you feel good, giving you a sense of relief from stress. And what’s more, the stress response might even override the natural pleasure you get from eating and therefore leave you wanting more and more.
Here’s an entire post on unique stress management strategies you might not have thought of before. (Of course the old-fashioned ones work too, such as meditation, going for a walk, deep breathing, yoga, heading to the spa, getting a massage, etc).
Setting Yourself Up for Long-Term Success
28. Plan Ahead
Meal prep: Similar to always having healthy alternative/low-sugar foods available, it’s also helpful to plan ahead. Planning your meals will give you a sense of control and make it less likely that you’ll give into cravings. Take a bit of time in advance to think through your day or week, and meal prep a few things. Even if it’s just cooking a double batch of veggies with dinner so that you’ll have some leftovers the next day.
Social situations: Planning ahead doesn’t only apply to meal prep. It’s also key that you prepare for social situations. How do you want to handle those? Will you cut yourself some slack and allow yourself a few sweet foods? If so, what kind of sweet foods and how much? Or would you rather stick to your goal and not give in at all?
This depends on what you think you can handle and how likely you might be to revert back to eating a high sugar diet after the event.Stick to your goal and bring alternatives: I would highly recommend you continue with your plan and NOT give in (this also goes back to making a commitment and sticking with it). Instead bring some healthy alternatives that you can eat and that you enjoy. What it all comes down to in the end is that you’re prepared, you’ve thought about what’s going to happen ahead of time, and you have a plan (that you have committed to!).
You have to NOT care what other people think, do or say: People are always going to have an opinion. Some people will support you, congratulate you, and look up to you for having the resilience and ambition to quit sugar. Others will probably feel envious that you’re taking on this challenge and that you’re mentally strong enough to see it through. They might not like it because it makes them feel worse about themselves (deep down) and so they’d prefer if you stayed the same way, too.
The important thing here is that you become aware of everyone’s reaction and NOT let it distract you. They’re just someone else’s opinion, behavior and thoughts. Focus on the people who support you and push you and challenge you to do better - and ignore the rest. This might be easier said than done, but if you can at least recognize those naysayers, then you’ve already taken one step towards not giving a sh*t. Be proud of yourself for having a goal, challenging yourself and having the resilience and persistence to see it through!
29. Anticipate obstacles
There will always be challenges and obstacles in your way. That’s just life. The best thing you can do is identify potential challenges and struggles that might come up, and then think through how you might deal with those. Ask yourself some questions, e.g. What are some strategies you’ve used in the past to overcome obstacles? What would the ideal situation look like? What would your personal (future) role model do (i.e. your own self one year from now / the person who has successfully done this)?
30. Celebrate each win
After all that hard work, acknowledge your progress! Take the time to celebrate yourself (without the sugar or alcohol), even just mentally. Each little win is like a rep at the gym, each time you say no to sugar it’s a rep. It’s all practice, which makes you stronger. It builds confidence and belief in yourself.
Advanced Tips and Troubleshooting - Guidance on Difficult Situations
What to do if you relapse
Don’t beat yourself up if you have some sugar. It’s ok. It’s life and you’re human. Stay positive and be patient with yourself. Acknowledge that relapses are a normal part of the process and don't be too hard on yourself. View it as a learning experience rather than a failure.
Then, identify any triggers and reflect on what caused the relapse. Was it stress, a lack of preparation, or social situations? Understanding what caused you to slip back into eating sugar can help you develop strategies to prevent it in the future.
Get back on track straight away: Don't wait until the next day or week to get back to your healthy eating. You can choose to cut out sugar again straight away, starting with your next meal.
Review and adjust your plan: Take an honest look at reality and assess your current situation and strategies. Where can you adjust? Maybe it’s about spending more time preparing meals, finding new healthy alternative snack options, or maybe you’d benefit from adding some stress-relief activities to your day.
Talk to someone. Talking it out and giving voice to your emotions to someone who supports you can help give you some newfound motivation and perspective.
Remember that it will get easier. The longer you focus on eating whole foods with real, unprocessed ingredients and low sugar, the more your taste buds will adjust. Sometimes this can happen in just a few days or a week.
Make sure you are getting enough sleep (see above). This can be a huge help and make everything easier. It’s like a reset.
Remind yourself of your wins. What has been going well? How far have you come already? What can you celebrate (even if it’s just the tiniest win)?
Consider the ‘Stages of Change’, and check where you’re at. It’s normal and expected to move between stages throughout the process of change (both moving forward and backwards).
Also see question #6 under FAQs below.
A Note on Balance
Balance is important, and constantly restricting yourself isn’t healthy and can cause unnecessary stress. This doesn’t mean that you should give up on your goals or see this as a free pass to eat sugar whenever you like. I’m just saying that it’s normal and ok to “screw up” sometimes and not always be perfect. It’s not going to be the end of the world.
Summary: Most Important Strategies to Quit Sugar - TL;DR
I thought it might be helpful to have a really short checklist of some of the most important and effective strategies out of everything I’ve talked about in this article. So if this was all a bit much, you can focus on just these to begin with:
Commit and make a decision! Then stick with it (that’s what commitment means)!
Be aware of all the hidden sugars you’re consuming and cut them out (e.g. in condiments, drinks, pastries, crackers, and even foods marketed as “healthy”)
Eat enough protein and fiber (and eat them before you eat any carbs)
Have healthy, low-sugar alternatives that you actually like
Get enough (and a good) sleep
Even if you just focused on these five, I bet you’ll be making huge progress within a few days!!!
FAQs about Quitting Sugar
1. What are the withdrawal symptoms when quitting sugar?
Withdrawal symptoms when quitting sugar can include headaches, fatigue, irritability, mood swings, and intense cravings. You’ll typically experience these symptoms because your body is adjusting to this new way of eating and lacking the quick energy source it used to have. But don’t worry, all of these symptoms usually fade within a few days to a week as your body adapts. Just get through those first few days and you’ll be ok.
2. How long does it take to break a sugar addiction?
You should notice it becoming easier within a few days to a week. But to really break a sugar addiction, it can take anywhere from a few weeks to a couple of months, depending on your unique circumstances, background and other lifestyle and eating habits.
Gradually reducing your sugar intake and staying consistent will eventually reduce your cravings and dependence on sugar. And before you know it you’ll no longer see yourself as someone who has a sweet tooth. Your taste buds will adjust and you might end up not even liking sweet food anymore!
3. Can quitting sugar improve my energy levels and mood?
Yes, absolutely. Quitting sugar can improve energy levels and mood by stabilizing blood sugar levels, and preventing the energy spikes and crashes that come with eating a high-sugar diet. Over time you should experience more consistent energy, improved focus, and a better overall mood.
4. Are natural sweeteners like honey and maple syrup ok when quitting sugar?
Natural sweeteners like honey and (real) maple syrup are less processed and contain some nutrients (and in moderation are part of the traditional Paleo diet). But they still have similar effects on blood sugar levels as regular sugar. I recommend you cut them out to begin with, at least while you’re trying to break your sugar addiction. The goal is to wean you off sugar and to get your taste buds to readjust. If you keep having sugar, even in the form of honey and maple syrup, this will be hard to do.
5. How can I stay motivated?
First, have a really clear, compelling vision of your life without sugar (see tip #1). Then break it down into realistic, clear, manageable goals, ideally formulated as ‘progress goals’ (i.e.. what you will actually do to break your sugar addiction, such as eating 5 servings of veggies and 30 g of protein with each meal, not snacking between meals, going to bed at 10pm each night, etc.).
Also track your progress and celebrate small successes.
Find a support system, whether it's your friends, family, or an online group, to share your journey and struggles with.
Focus on all the positive benefits of quitting sugar and the many positive side effects that will come with it. E.g. better health, more energy, better sleep, better skin, improved focus, clearer thinking, improved mood, …
6. How can I make sure not to fall back into old habits when trying to quit sugar?
If you’re afraid of relapsing, lack confidence in yourself, or worry about whether you’re actually going to make it and will be able to quit sugar for good, remind yourself of all the things you’ve already done successfully in life. I know it can be disheartening if you’ve tried before and weren’t able to stick with it. But each time you try, you build up the mental muscle that makes you stronger and that helps you do a little better next time.
Secondly, it might help you to know about the ‘Stages of Change’, and identify where you’re at. Know that it’s normal to move between stages throughout the process of change (both moving forward and backwards).
Also, try to pay close attention to the changes you’re already experiencing. You will see so many benefits from cutting out sugar, and some of them will be more obvious early on. These are different for everyone, but noticing improvements (whether in your skin, your mood, your weight, or your sleep) can be a big motivator and can push you to keep going.
And lastly, remember, “failure” is just a learning opportunity.
Final Words on Giving Up Sugar
So - what’s your favorite strategy out of everything I’ve shared? What are you struggling with the most? And what’s one reason for why you want to quit sugar?
Please share in the comments below. I’d love to hear from you, start a conversation, and help out if you’re left with any questions.
Download these tips as a one-page illustrated checklist that you can print out and put up on your fridge or pantry:
