How To Break Your Sugar Addiction – 4 Week Action Plan

how to break sugar addiction

Sugar. That white, powdery substance just makes you feel good. You can’t get it off your mind, and you keep coming back for more. The more you have it, the more you want it! But even when you try to stay away from it, it finds ways to sneak into your life almost daily. What can you do?

Cutting Out Sugar: A 4-Week Action Plan

While the occasional sweet treat won’t make or break your weight loss or your health, many people have trouble stopping after a sensible portion or saying no to sugar when it’s available. If you feel out of control around sugar, then a sugar “detox” is a great way to reduce your cravings, eat better, and bring sugar back to where it belongs: as an occasional treat that you consciously choose to eat in a mindful manner, not a daily treat occurrence that controls you.

how to break sugar addiction

Week 1: Identify Sugar and Where It’s Hiding

The first step in conquering your sugar habit is to rid your pantry and refrigerator of added sugar. Some things (think ice cream, cookies and candy) are obvious, but most of us need to look closer at where the sugar in our diets is coming from. This will require a bit of label reading in the beginning, but after a while, it will become easier.

In order to cut back on hidden or added sugar, scan the ingredients list of a food label. If you see any of the following terms listed, then sugar has been added to the product in one form or another and it is best left on the shelf at the store—especially if that sugar shows up within the first five ingredients of any food product.

Week 2: Stock Your Sugar-Free Kitchen

In one week, you’ve probably found lots of sugar in your diet. Some of it may have been obvious, like those frozen waffles or lattes from the local coffee joint. But others might not have been so clear, as sugar tends to lurk in many “diet” foods and lower-fat foods, added by manufacturers to make their low-cal offerings taste better.

Now that you know what to look for (and avoid), it’s time to replace the products you tossed with sugar-free counterparts. For example, replace high-sugar cereals with a whole grain cereal that contains little to no added sugars. Sweeten it naturally with fresh berries or half of a diced banana. Instead of snacking on candy or cookies, reach for a handful of nuts or some raw veggies and hummus. Replace sweetened yogurt with Greek yogurt or plain yogurt. Look back at week one and the foods you used to eat that contained sugar. Can you find no-sugar oatmeal? A healthier snack than a sugar-sweetened smoothie (how about a whole piece of fruit)? A more filling afternoon treat than that sugary “protein bar” (such as peanut butter on whole-grain crackers)?

Week 3: Stop the Cravings

Now you really start to put your plan into action. You’ve identified the sources of added sugar in your diet and replaced those foods with healthier and more wholesome alternatives. Your kitchen is now set up for success!

This week’s focus should be on making a conscious effort to avoid sugary foods. When a craving strikes, try going for a walk or simply drinking a glass of water. Take a hot bath or get lost in a good book. Typically any craving will pass if you wait it out long enough. But it’s important to begin understanding the difference between true hunger and food cravings. If you are truly hungry, a handful of nuts or some raw veggies dipped in hummus will sound appetizing, so go ahead and eat one of your healthy snacks. But if you’re craving something sweet or a specific sugary food, use a distraction technique.

Week 4: Game Plan for Life

Now that you have yanked that sweet tooth, it’s time to devise a plan to prevent a sugar relapse. Although sugar isn’t necessary for health and it’s perfectly fine if you want to continue avoiding it, it probably isn’t realistic for most people to avoid all forms of sugar forever.

So if you want to allow a little sweetness back into your life, that’s OK. Moderation is key. Don’t let sugar and sweets become a daily habit. Instead, consider them to be special occasion treats only. With your lowered threshold for sweetness, that shouldn’t be too hard. But if you begin to indulge too often or overindulge over a short period of time (such as a weeklong vacation), you could find yourself back in trouble with sugar all over again.


72 Comments on How To Break Your Sugar Addiction – 4 Week Action Plan

  1. If you stop eating sweets and go back to eating sweets, it will burn your mouth, proving it is acidic and does not belong in your body. Sugar will grow and feed Cancer in your body and make you Arthritis. And clog your Arteries.

  2. Not sure 4 weeks is enough. I am glad to say I am no longer addicted. It took a long time for me but I had to stop the intake. My body doesn’t process sugar properly. Now I can lose weight, even around my waist!!

  3. I found GTF chromium helps with cravings. I have read that apparently due to the lack of minerals in our diet & as we approach 30+yrs old, our bodies are depleted of this mineral. It definitely helps me.

  4. Healthy Sugar Alternatives: Sweet Potato purée, Squash purée, Fruit purée, Carrot purée, Pure Maple Syrup, Organic Raw Honey, Granulated Maple Sugar, Coconut Sugar, Coconut Nectar, Date purée, Fig purée, Banana purée, Organic Unsweetened Applesauce, and Unsulphured Blackstrap Molasses. (I like these alternatives, because you are adding nutrition as well as reducing your sugar intake).

  5. Does anyone know if it’s true that sugar ferments into an alcohol-like in the body at some stage? I do know it becomes breeding ground for all sorts of today’s society illness including cancer by forming an over-acidity, just wondering.

  6. I don’t buy sugar products any more… got off sodas and candy and stopped all baked goods …. lost 55 lbs and feel great! blood levels with last blood test leveled out and are now balanced! Yahoo no more sugar… supported by supplements and a balanced thyroid and hormones now also… it all works together….

  7. My sugar isn’t white but that hardly matters. I am a super sugar addict. I was Yesterday. Not today! Or tomorrow with will power and determination. I don’t smoke, drink or eat terribly… But, I’ll keep a note in my front pocket in case I collapse from shock 😉

  8. I heard the white sugar attracts viruses and bacterias, because they feed off of that and grow… Proved it to be right the other day when I ate a lot of candy and chocolate. Or just mad coincidence.

  9. LOVE this article! The sugar addiction is real and deadly! If I’m absolutely craving something sweet, I eat something with honey… or maybe nibble on some dark, dark chocolate. The Okinawans chew on raw sugar cane.

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