How To Quit Sugar: Your 6 Step Detox
Knowing how to quit sugar is tough when it’s in so many of our foods! That’s why it’s important to cut back in a smart, sustainable way.
Since a cold turkey approach to quitting sugar can be pretty jarring for your body, I’ve laid out my gradual, six-step plan.
Here, I’ll explain how to reduce your sugar intake, the difference between natural and added sugar, the most common reasons you can’t shake your sweet tooth, and how to deal with sugar withdrawal symptoms.
Remember, you can implement the following steps gradually over a few days without going cold turkey!
1. Start Hydrating
It’s hard to quit sugar when the cravings can be so powerful. Your secret weapon is free and always available—water.
There are so many reasons why water is important for vitality, including its ability to kick your sugar habit. Have you ever had a sudden sweet craving or unexpected hunger come on? Maybe you just ate recently, which makes the sudden attack even stranger.
When you’re dehydrated, the body often confuses this with hunger, which makes you more likely to overeat or reach for unhealthy food choices.
Drinking enough water makes you feel full and flushes out excess sugar from the body, therefore keeping cravings at bay. These are my favorite tips for drinking more water every day.
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2. Eat More Satisfying Foods
Satiating macronutrients are the foods that help you feel full and satisfied after you’ve finished eating.
The top foods that help keep you full and curb your sugar cravings are:
Boiled or baked potatoes
Beans, peas, chickpeas, and lentils
Whole fruits and vegetables
Eggs
Nuts
Lean meats, poultry, and fish
High-fiber foods, such as oats, whole wheat bread, bananas, and carrots
If your meals are satisfying, you will be less likely to feel the need for the sweet stuff, and cravings will be less likely to take control over your willpower.
3. Pinpoint Hidden Sugars in Prepared Foods
While cake and ice cream are obvious sugar offenders, you may be missing plenty of other sugary culprits—and some of them might shock you! Even so-called “healthy” items can be packed with added sugar, artificial sweeteners, and corn syrup.
As a matter of fact, foods like pop tarts and breakfast cereals have been banned in European countries, yet get marketed as healthy choices here in the United States.
Top Foods That Include Hidden Sugars
Whole-grain cereals
Granola bars (try my protein bar recipe to make your own instead!)
Pasta sauce
Low-fat salad dressings
Store-bought smoothies (try my healthy smoothie recipes instead!)
Yogurt
Salad dressings
Milk alternatives such as almond milk and coconut milk
Canned fruit
Bottled tea
Condiments like ketchup and BBQ sauce
You should also be a nutrition label investigator! If you read any of these on a nutrition label, know that point to sneaky sugar ingredients.
Other Words for Sugar
Evaporated cane juice
High fructose corn syrup
Dextrose
Glucose
Sucrose
4. Take Inventory of What Sugar You’re Drinking
It’s essential to cut out the most unnecessary (and easily missed) form of sugar: the liquid kind.
Whether you’re drinking sweetened waters, fizzy sodas, fruit juice, or dessert-like coffee beverages, you’re only raising your blood sugar levels, which in turn triggers your brain to crave more sugar. (A vicious cycle!)
The best beverage alternatives to help you quit sugar include:
Make your own sparkling water.
Enjoy your own fruit-infused waters.
Skip coffeehouse drinks and flavor your own coffee.
Start sipping on a cup of tea (like this immunity boosting one!)
5. Overcome the Sugary Snack Sabotage
Have a sudden desire for a sweet afternoon pick-me-up? Don’t we all! This is your body’s way of telling you it needs an energy boost.
Often, when we deprive ourselves of fueling up or wait until mealtime, we get lethargic and distracted. When hunger strikes, the easiest options are often the worst, like cookies, candy, granola bars, and other sweet foods.
Pinpoint these highly sugary snacks and switch them for healthier snack options that give you energy instead of causing you to crash.
Try starting with fresh fruit when the craving for sugar hits! Some of the best options to satisfy your craving are bananas, apples, and oranges.
More substitutes to satisfy a sugar craving include:
Dark chocolate: Make sure to look for a bar that’s at least 70% cacao.
Snack bars that are made with whole foods.
Sugar-free mints or gum.
Sweet potatoes.
Smoothies made with whole fruits.
Yogurt that is free of added sugars.
Trail mix.
You can also check out my guides for healthy snacking:
6. Eliminate Simple Carbs
Whether it’s pasta, bread, or chips, simple carbohydrates serve as sugar for the body.
Identify all the refined foods you incorporate into your diet, and try to eliminate or replace them one by one so it doesn’t feel entirely overwhelming or depriving.
Some simple carb alternative ideas:
If pasta is your pal, try cutting your serving in half or using zucchini noodles, spaghetti squash, or lentil noodles. It’s an easy swap that still feels satisfying but gives you way more nutrition.
Swap sandwiches for lettuce wraps.
Try vegetables—they are complex carbs, so they’ll keep you satisfied much longer than simple carbs.
Leafy greens are also a must, as they’re slow-digesting foods that keep you fuller longer.
Understanding Natural Sugar vs. Added Sugar
While on your journey to reduce sugar in your life, it’s helpful to understand the different types of sugar.
Natural Sugar
Natural sugar is naturally found in foods like fruits, vegetables, and dairy products. There’s no need to stop eating fruits and vegetables or drink a glass of milk (unless you’re lactose-intolerant). These items are not what we refer to when discussing a sugar detox!
Foods with natural sugar also have naturally occurring fiber, meaning they are more slowly absorbed into your system and don’t spike blood sugar like added sugars.
To help adjust your blood sugar through diet, check out these 9 Foods That Lower Blood Sugar Naturally.
Added Sugar
On the other hand, added sugars are those that are added to food by manufacturers or when cooking with a recipe that uses it. Think white sugar, brown sugar, corn syrup, molasses, and more.
In fact, there are over 50 different names for sugar, so you have to ensure you’re checking food labels thoroughly.
Expert Tip: The key to this sugar detox is to avoid the added sugars. You’ll know when you have detoxed your body of sugar when the natural sugars taste sweet again!
Your taste buds will actually recalibrate, and you’ll have a new appreciation for the sweet flavors found in fruits and nuts.
Why Do You Crave Sugar, Anyway?
Sometimes, a sugar craving is a sign that your body needs more energy and carbs—but it can also be prompted by stress or another powerful emotion.
Sugar is an “upper,” meaning it can temporarily give you energy and make you feel good. If you can replace that ‘high’ with an alternative, your sugar detox will go more smoothly.
Other things that can give you a natural high:
Exercise (try strength training or cardio workouts)
Caffeine found in black coffee or unsweetened tea
There has been a lot of research on sugar and its effects on the mind, brain, and body. Studies have shown that sugar has habit-forming properties, and most people are addicted to sugar.
Sugar is even as powerful as some controlled substances because it activates dopamine receptors.
Unfortunately, sugar addiction is linked to weight gain, diabetes, heart disease, and damage to teeth, bones, and skin.
Additional Tips For Your Sugar Detox
Keep these tips in mind as you work our 6-step plan into your daily routine:
Mindset is key. Quitting takes time because you need a few days to adjust, crave less sugar, and develop healthy habits. Give yourself grace! If you slip up once, don’t let that stop you from trying again the next day.
Keep yourself distracted. Do something new or fun on the days you plan to reduce sugar. Adding in a daily workout will not only be a good distraction but also gives you the natural high you’re craving!
Reward yourself. And not with a sweet treat! Instead, try some much-needed self-care or a fun purchase.
Make food at home whenever possible. If you aren’t a natural chef, this can feel daunting, but the absolute best way to cut sugar out of your food is to know exactly what’s in it. Check out these delicious and filling low-calories recipes if you need help getting started!
Sugar Withdrawal Symptoms
A sugar detox can be uncomfortable, even if it’s sensible and gradual. When you reduce your sugar intake, your body takes notice. This is called sugar withdrawal. The side effects are not dangerous, but they may be bothersome.
When cutting out sugar, you may experience the following sugar withdrawal symptoms:
Headache
Fatigue
Irritability
Loss of focus
Insomnia
Extreme cravings
Thirst
If you were consuming a lot of refined sugar before starting a detox, these symptoms might be more severe or noticeable.
Luckily, your body will adapt to a low-sugar diet over time, and as your sugar consumption becomes less frequent, the withdrawal symptoms will become less intense.
Remember, a sugar detox is more than just quitting sugar cold turkey! It’s about learning what causes your body to crave sugar in the first place, incorporating healthy habits, and making long-lasting changes that will free you from those sugary cravings.