It’s hard to find the best way to quit sugar when it’s in so many of our foods, especially around the holidays! That’s why it’s important to cut back in a smart, sustainable way since doing it cold turkey can be pretty jarring for your body.

So, we have some tips! But before we get started, here are some things to keep in mind:

• Mindset is key: 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.

Ready to get started?

The next 6 steps can help you cut back on sugar without feeling totally miserable in the process.

1. Drink Lots of Water

It’s hard to quit sugar when the cravings can be so powerful. Your secret weapon is free and always available—water.

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 foods.

Drinking enough water makes you feel full and flushes out excess sugar from the body, therefore keeping cravings at bay.

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
• 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 a snack, and cravings will be less likely to take control over your willpower.

3. Watch Out For Hidden Sugars

While cake and ice cream are obvious sugar offenders, there are plenty of other sugary culprits that you could be missing.

Some of the biggest added sugar offenders might shock you! Even so-called “healthy” items can be packed with added sugar, artificial sweeteners, and corn syrup.

The top foods that include hidden sugars are:

• Whole-grain cereals
• Granola bars
• Pasta sauce
• Low-fat salad dressings
• Store-bought smoothies
• Yogurt
• Salad dressings
• Milk alternatives such as almond milk and coconut milk
• Canned fruit
• Bottled tea
• Ketchup
• BBQ sauce

4. Be Mindful 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 it’s sweetened waters, fizzy sodas, or dessert-like coffee beverages, you’re only causing your blood sugar levels to spike, which in turn just triggers your brain to crave more sugar. (A vicious cycle.)

The best beverage alternatives to help you quit sugar include:

• Make your own bubbly water with SodaStream, for example.
• Enjoy your own fruit-infused waters.
• Skip coffeehouse drinks and flavor your own coffee.
• Start sipping on a cup of tea.

5. Pick a Healthier Alternative When You’re Craving Sugar

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, and granola bars.

Pinpoint these highly sugary snacks and switch them for healthier options that give you energy instead of causing you to crash.

Try starting with fruit when the craving for sugar hits! Some of the best options to satisfy your craving are bananas, apples, and oranges.

More alternatives 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.

6. Cut Back On Simple Carbs

Whether it’s pasta, bread, or chips, simple carbs 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.

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 symptoms are not dangerous, but they may be bothersome.

When cutting out sugar, you may experience the following 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 intake 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 incorporating healthy habits and making long-lasting changes to free you from those sugary cravings.

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