A 3-Day Plan to Free Yourself from Sugar Cravings

August 20, 2024

Shutterstock

Sugar cravings: When one hits you, it’s no joke. We all know we need to keep a lid on how much sugar we eat, since excess is linked to weight gain and increased risk of heart disease, diabetes, liver disease, tooth decay, mood problems, and more. But avoiding it is easier said than done.

Though the American Heart Association recommends no more than 6 teaspoons of sugar a day for women (9 for men), the average American eats upwards of 17 teaspoons a day — 60 pounds of it a year. To give you some context, a can of soda alone has about 10 teaspoons.

So you want sugar, and you want to limit it, all at the same time. Perhaps you’ve even tried to give it up in the past, only to either succumb to a binge, or to see it slowly creep back into your diet.

Now for the good news: This 3-day plan can help you get out in front of sugar cravings, and release their hold on you. This isn’t meant to rid you of all sugar all the time forever; that isn’t realistic for most of us. Rather, this plan is designed to help you gain more control over your relationship with sugar.

Here’s how:

You’ll recognize when your sugar cravings hit
You’ll learn how to lessen the frequency and strength of your sugar cravings
You’ll learn better-for-you alternatives to sugar

Follow the plan, and you’ll come away with fewer cravings over time and, when they do hit, strategies to keep you out of the vending machine.

Getting ready

Here are some things to do during the three days:

1. Take note. Whenever you feel a craving for something sweet, note it (use a notebook or the Notes app on your phone), without judgment. This practice will help you recognize patterns that you can either prevent or plan for. Here’s what to pay attention to when sugar cravings hit:

How you’re feeling (tired, stressed, bored, etc.)
Are you hungry? Do you feel the sensation of hunger in your belly?
Where are you and what are you doing? Are you in a meeting with a plate of pastries in front of you? Scrolling on your phone?
When was the last time you ate? What did you eat?

2. Cut out sneaky sugar. Sugar is in all kinds of foods, not just treats. Check labels on condiments, bottled sauces, salad dressings, packaged bread, and other foods; only buy ones with very little or no added sugar. Go through your fridge and pantry and toss anything with excess sugar (replace it with a lower-sugar option).

3. Dial back slowly. Find the places where you add sugar — such as sweetening coffee or tea or adding maple syrup to oatmeal or yogurt, and reduce it gradually. For example, if you now have a full sugar packet in your coffee, cut it back to three-quarters of the packet. After a few days, cut it back to half. Keep going until you’ve cut it out altogether. Do this anywhere that you add any kind of sweetener. Not only are you eliminating this sugar from your diet every day, you’re also helping to reset your palate to expect things to be less sweet.

Pro tip: Don’t trade your sugar for an artificial sweetener like aspartame; and if you currently use an artificial sweetener, cut back just as you would with sugar. Artificial sweeteners can make you crave more sweets and may negatively affect your gut health.

Switch to whole foods. This is especially true at snack time. Skip the granola bar (even the low-sugar one) and grab some berries and a handful of nuts instead.

Day 1: Keeping sugar cravings away 101

It’s much easier to keep cravings away than to resist them. Today, begin by setting yourself up to avoid cravings.

Balance your plate. Make protein, healthy fat, and fiber (in the form of vegetables) the focus of all your meals and snacks. Reduce starches and starchy vegetables to no more than ½-cup servings.
Make sure to eat enough. When your blood sugar is too low, your brain sends the signal that you need a quick source of calories and energy — and that’s sugar. Eating regular healthy meals and snacks when you need them can help keep sugar cravings away.
Stay hydrated. We often mistake the sensation of thirst for hunger or sweet cravings, so sip plenty of water throughout the day. Keep a water bottle on you, and if you need to, set an alarm on your phone to remind you to sip. If you feel a craving coming on, sip a naturally sweet herbal tea, like hibiscus or vanilla.

Day 2: Non-food habits that help

Along with eating enough, balancing your plate, and staying hydrated, there are other lifestyle habits that can help prevent sugar cravings. Today, start implementing one (or more) of these habits.

Focus on sleep. Have you ever noticed that after a poor night’s sleep, it’s harder to keep away from the donuts? It isn’t your imagination: Sleep deprivation blunts your brain’s ability to make good decisions, and causes cravings to feel more acute. Plus, your sleep-deprived brain will seek quick sources of energy, like sugar. So make sure you get consistent quality sleep.
Take a walk. If you find that you always grab something sweet after meals, replace the habit with another one. Take a walk around the block instead, or do something else that’s active for a few minutes. Bonus: Moving after meals helps control blood sugar.
Manage stress. Research shows that when we’re under acute stress, our brains need 12% more energy, which means more food, and often quick sources of energy like sugar. We can’t get rid of stress completely, but managing it through practices like deep breathing or meditation can help.

Day 3: Cravings-proof the future

Once you have good habits in place, you need a plan for keeping them there. Here are some tips to help keep you from backsliding.

Find what satisfies you. Think about treats you love that are also good for you, like dark chocolate, or protein pudding. When you’re faced with temptation, and the thing that’s on offer isn’t all that great (e.g., the plate of cookies at a meeting), make a deal with yourself: Skip the crappy cookies, and later you can have the thing you really love. You still get a treat, but one you enjoy that’s also better for you.
Make a plan. A healthy lifestyle is all about balance, and that means having the occasional sweet treat. Swearing to never have sugar again can cause a backlash. The trick is to pick your moments. If you’re going to a special restaurant, or a wedding, or it’s a holiday, don’t deprive yourself. Consciously choose the moments when you’re going to have that treat, pick what you want the most, and take the time to really savor it. No more feeling bad about your aunt’s pecan pie at Thanksgiving or that slice of wedding cake. When you really let yourself enjoy the treat, you won’t need it all the time.
Be kind to yourself. Chances are you’ll slip here and there, it happens. Instead of thinking, “Well, I ate this one thing, I may as well eat the rest of the box/bag/quart,” or letting the one slip lead to an all-out binge, use the opportunity to slow down and be gentle with yourself. Self-talk is powerful, and the negative kind can actually be harmful to our mood, our ability to change behavior, and our overall well being. Instead of berating yourself, take care of yourself: Take a relaxing bath, make yourself a healthy dinner you enjoy — something that will make you feel better. Get a good night’s sleep, and get right back into your healthy habits the next day.