Health & Fitness, Lifestyle

Breaking Your Sugar Addiction: A 4-Week Plan To Stop Sugar Cravings

A 4 week plan to cut down on sugar.

A 4 week plan to cut down on sugar.

I have the biggest sweet tooth! And I know I’m not alone. It’s so easy to be attracted to sugary treats. As much as I love cookies and cakes, I’ve come to point where I simply want to have better over all health. Eating too much sugar has many harmful effects on metabolism and contribute to all sorts of diseases.

So about a month ago, I decided to make a it a goal to cut down on eating sugar. I’ll still never turn down dessert for a celebration! But my goal was to take most of the unnecessary sugar and bad carbs out of my diet on a day to day basis. So here’s my four week plan on how to stop sugar cravings and how I felt while I was doing it.

How to stop sugar cravings in 4 steps

Week 1 – Cutting down on the portion of sugar I eat

For the first week, I planned to still allow myself to eat whatever goodies I wanted, but I would restrict myself to a single serving portion amount. So instead of eating 10 cookies, I would eat just 1 or 2. Also, I made sure I had 3-4 good meals a day. Making sure I had my solid meals would keep me full throughout the day and prevented me from wanting to snack on sugary treats.

How I felt about week 1:

This week was certainly good practice for my self control. A few times, I did eat an extra cookie, but I didn’t let myself over indulge either. Learning self control was much more difficult than I thought, but it was a good lesson to learn and put into practice.

Week 2 – Stop eating sweet treats

During the second week, I planned to start cutting out obvious sugar culprits such as cookies, pop, candy etc. from my diet. If I was having a bad sugar craving, the plan was to eat fruit instead, so at least I would get the sensation of something sweet and still benefit from eating something that would actually be healthy for me. Like the first week, keeping a regular schedule 3-4 solid meals a day is important.

How I felt about week 2:

I felt pretty good this week. I really didn’t have any cravings for junk food at all to be honest. It felt really good to be eating solid meals and snacking on fruits.



Week 3 – Cutting down on hidden sugars

Now that I’ve already cut out obvious sugar culprits, the next step is to cut out the hidden sugars. Sugar and bad carbohydrates are hiding in so many foods such a cereals, pastas, breads, and even many foods that we believe to be healthy, such as juices, dried fruit, granola bars, and fruit yogurt. This week the plan was to cut down and try avoid all these items as well.

How I felt about week 3:

This week had been a busy one for me, and I didn’t have a chance to plan out my 3 meals properly. This created a big downfall for me. I felt hungry and grumpy, and I was craving candy and junk food, and though I didn’t have too much of it, I certainly felt a little unhappy to be trying to be eating well.

Week 4 – Eating less sugar in the long term

This week I planned to continue to eat with minimal sugar in my diet, but also try to find the right balance to maintain a healthy lifestyle.  Whether that be pasta once a week, or candies only for a special movie night, I think finding the right balance is important so you can enjoy your life and be healthy as well.

How I felt about week 4:

I found Week 4 was a lot better than the previous week. I was back on top of my 3 meals a day, and I had gone to the market to stock up on fresh fruit. So this week, it was pretty easy for me to stick to the program and eat well. I came to realize that a big part of eating well, is being able to plan what you’ll be eating. I felt when I didn’t plan my meals, I was tempted just to got for convenient foods that tended to be sugary or unhealthy.

Overall review of my 4 weeks taking sugar out of my diet:

I actually feel really great about eating less sugar in my regular diet. It makes me feel better about my health and in the process I learned a lot about eating well, and the nutrients in food. I would suggest everyone give it try. It never hurts to eat healthier or take better care of your body.

Have any great health tips to share?
Let me know in the comments below!

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How to stop sugar cravings and Cut down on eating sugar in 4 easy steps

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  • Deborah Montagna

    Your sweet tooth must be tiny…….or just I need major help… I read 1/2 of this and went and ate a doughnut…………… and I’m not even hungry, it just tasted great……!! Did finish the article and am willing to try your approach.. wish me luck-i’m going to really need it!

    • Hi Deborah,

      Oh lol, once you break the habit you it will be easier. I used to be just the same as you! Good luck!

      Cheers,
      Eileen

  • Bea

    Hi Eileen,
    I got off the sugar and bad carb train before. Pretty much everything contains sugar, even tomatoes. Did you know that one slice of flimsy bread could have over 200 calories? Who eats just one? Getting off refined sugars and empty carbs turned me into one grouchy Santa for a couple of weeks.
    My lessons learned:
    1. Know what’s in your food; read the label, check actual serving sizes. Anything with corn syrup and artificial sweateners, run! If you feel like something sweet, eat real sugar. The body does not know how to process artificial or modified sources. They actually make you crave sweets more, and the food is stored as fat. Natural cain sugar, real honey are good alternatives. Not all cereals/breads claiming to help with weight loss actually have less sugar or carbs.. The serving sizes are smaller. Yes, I would like to just have 1/4 cup of that scrumptious granola! 🙂
    2. No fat, not that great. 0% fat contains added sugar to add flavor (yogurt, sour cream, etc.)
    3. Baby apple sauce in a jar has more sugar in it than most adult no sugar added versions! Kids are purposely targeted from the food industry to get addicted to sugar…
    4. Eat pasta made from quinoa. High in nutrients. Great alternative if you are addicted to carbs like me. Also available as grain. Makes killer salads and bakes.
    5. Eat small snacks every 2-3 hours to keep your blood sugar regulated. Low blood sugar will turn you into the sugar monster.
    6. Educate yourself. Not all sources of sugar are created equal.
    Thanks for sharing!

    • Hi Bea, Those are some really great tips! Thanks for sharing!

      Cheers,
      Eileen

  • Very true, thanks for sharing!

  • Rochkirstin Santos

    I also had a plan to break away from eating too much sweets. From there, I have lost weight and succeeded. You’re right, one of the steps I did was to make sure I was full after every meal so I would not be looking for something else (most often, sweets) to eat.

  • Wonderful idea. I need to try this one myself and get away from the sugar and be careful of my portions. Thanks for sharing.

  • Fi Ni Neachtain

    I wish it was easy to cut out the sweet treats! I learned on my diet that everything contains so much sugar, cans of baked beans are the worst.

  • Robin Rue

    I have known people that have given up sugar on purpose before and it worked well for them. I won’t do it, though 🙂

  • I’m such a sweet tooth. I’m taking note of this tips as I need to cut down on my sweets.

  • I tend to have such struggle with that, too. But thankfully, I am not that addicted to sugar now than I am before lol. Cutting down the soda’s especially coke is another step.

  • Lubna Naz

    Thanks for the nice Tip, my mom and dad has diabetic and these helpful tips will sure help them. I will share it for sure. Thanks for a nice share.

  • Oofta, like you- I have the biggest sweet tooth ever! I’m not sure if I could ever totally cut out sugar though.

  • Kung Phoo

    I have quit sugar for the last 37 days. i do still want sugary things but i have been off of it.

  • Courtney

    Omg I woukd love to stop my sugar addition!!! Thankyou for sharing 🙂

  • I definitely needed to read this post, I love sugar especially desserts! My hubby keeps shouting me about this. At the moment I’m trying to cut down the sugar in my tea.

  • Kristin

    These are great tips. I have the worst sweet tooth sometimes. I need to stop.

  • Liz @ A Nut in a Nutshell

    You did it so smart with the gradual weaning. I wish I could do the same thing, but I do terribly when I eliminate parts of my diet.

  • Kae James

    This is a good post. Although I do not eat much sweets. It is tempting when it is right in front of me. Smart that you slowly gradually took your time to cut sugars out.

  • Dawn Kropp

    I needed this article, seriously need to cut back on sugar!! As I sit here eating a handful of M&Ms LOL!

  • Sandy Olsen

    Oh those sweet cravings. My best battle to avoid sugar cravings is to not bring anything at home. Though it’s hard to not bring those with kids, we try to limit sugar-packed products.

  • Catherine S

    Thanks for the information. I have been trying to cut out sugar and eat gluten free. I have been struggling with the no sugar part. I will try to do it in steps like you did.

  • Pam W

    I want to cut the amount of sugar in my diet down. I seem to lean on sweets when I am stressed! Cutting out hidden sugars will be the hardest part I think.

  • I was so in need of reading this. I have been eating way to many sweets and my butt is starting to lets just say get bigger.

  • Tracers

    I am so addicted to sugar! I so need to do this! Great tips!

  • Ourfamilyworld

    I love the idea of a 4 week plan. I tried to do it once and cut back on everything but it failed

  • Ann Bacciaglia

    This is such a great post for me. I am definitely a sugar addict.

  • I have the biggest sweet tooth evident by the amounts of tooth fillings I have or did I mention a root canal too lol, I am cutting back a bit but i wont say completely but I am better than i was

  • Erin Kennedy

    Sugar can be so bad for your health. More than people know. These tips are super important. Thanks for sharing.

  • Amber Louise Edwards

    This is possible! Just deep convincing but doable.

  • Elizabeth O.

    I am cutting down on my sugar intake too.

  • TouristMeetsTraveler

    After I stopped drinking soda entirely 5 years ago I lost my craving for sugar completely, it makes you feel so much better

  • мѕ.αℓчѕѕα

    I seriously need to do this, I have an addiction to junk food!

  • I am not a sugar person. I use to be but earlier this year I cut it out. The best was I got a coffee last week with extra sugar and extra cream and yuck!!! But i use to get it all the time! haha lol

  • Good tips. I’ve been cutting back more and more using these methods and it does work.

  • songbirdsandbuttons

    Awesome post – it is so hard to cut out sugar! I really want to try though!

  • Melissa Vera

    I so needed this article, I have been trying to cut out sugar from our diet. Thank you for these helpful tips.

  • These are some really good tips! It’s so hard to cut sugar. I actually stop adding sugar to my coffee but every once in a while I will crave it.

  • SharonMomsMadhouse

    Good for you! I rarely have sugar anymore and when I want something sugary in my coffee I just use all natural honey now 🙂

    • That’s a great idea! I love natural honey! Thanks Sharon!

  • angele @shoeboxbegone

    Too many of us have this problem 🙂 thanks for the tips!

    • You’re welcome! Cheers!

  • I’m working on quitting sugar. So, this is a wonderful and incredibly helpful post to me.

    • I’m glad you found it helpful! Good luck on your journey!

  • Laura

    Hi,
    I’m going to start trying to eat healthy. Some things I know have helped other people cut sugar are to eat natural sugars in moderation (dates, fruit, honey, coconut sugar), and to eat healthy, satiating fats, and good nutrient-dense foods. I think planning all my snacks and healthy sweets each week will be the key to my success.

  • Alex

    I read the chapter on sugar from Terence McKenna’s book “Food of the Gods” and I quit overnight! When you learn just how much you are killing yourself, it gets easier to give up.

  • Rebecca P.

    It’s amazing how once do you stop a high sugar diet, sweets will never be the same. I really don’t like sweets and when I “crave” something it would be a piece of fruit! Don’t need all that refined sugar!

  • Mrs.Carter

    Thank you for being practical. I live off of sugar and literally use it to get through every hour teaching 5th graders. This gave me hope that its possible with out going into extreme withdrawal like i did with gluten.

  • Robin

    i need to cut out sugar as well but an even bigger issue for me is my children cutting it out. My kids eat so much sugar and I know it’s bad but I honestly don’t know what to feed them that they will eat! I have a few unusually picky eaters! One doesn’t eat any fruit at all and very limited vegetables! There’s no hiding them because they eat such plain and limited foods there’s nothing to hide them in! Ugh!

    • boldintrovert

      I have also limited my kid’s sugar intake by giving them low sugar options for lunch and after dinner such as 1 organic granola bar (not an entire pack of 2), no sugar added apple sauce (cheap too), animal crackers (cheap), fruit and a bit of whipped cream, Izzys to drink instead of soda or fruit punch. No these aren’t the absolute healthiest options but they may help keep kids away from candy bars and soda.

  • Ah sugar, the crack of the food world, deliriously exciting and enticing in the initial stages, then spits you out and has you scrounging through your garbage can in the wee hours of the morn hunting that chocolate bar you decided to ‘throw out.’ On that note, I went paleo recently and it’s been amazing, knew I wanted to get into the paleo lifestyle, so I did my research and decided to purchase Fat Burning Chef. It’s seriously the most comprehensive paleo digital cookbook out there. Tons of awesome
    recipes with a kitchen stocking guide and really immerses you into the paleo
    world. Check out my review by heading to my site, (hint it’s my name 😉

  • Kathleen Steoger

    I have found that when I crave sugar I am lacking in protein. I grab a handful of nuts and it does the trick quickly before I cave in. It helps to not have any sweets in the house. Also on my pinterest board I took out all sweet/dessert recipes and unfollowed boards that were full of sweets. It helps not to see it.

  • Hapinesswherever

    Last night, I dreamt that a friend told me I was pasty and fat (!!!) I say that means it’s time to follow your footsteps and cut the sugar 🙁