How to stop your sugar addiction: 9 steps you can take
What is one way to stop sugar addiction?
Defects come in many forms. Plus, having a quick sweet treat shouldn’t be that bad. However, becoming addicted to anything is dangerous.
To help you get rid of your sugar addiction, we’ve asked dentists and health consultants this question for their best advice. From reducing portion sizes to keeping a food journal, there are many ways you can help you reduce your sugar intake and eliminate your addiction.
READ ALSO: Here’s Why People Around The World Say They’re Too Busy To Lose Weight
Here are nine ways to stop your sugar addiction:
- Reduce portion size
- Substitute with better behavior
- Using micro meals
- Keep a food diary
- Perform a sugar cleanse
- Try the Keto Diet
- Adjust your sugar base
- Practice mindful eating
- Balance your meals
Reduce portion size
Sugar addiction is real! In my job, you see the consequences all the time. Many people use sugar for a quick energy boost, and others just love the taste. However, there are ways to curb that sweet tooth. One option is to eat a smaller portion of sugary snacks instead of trying to go cold turkey. That way, you can still enjoy them without overeating. For example, buy fun versions of your favorite candies and only allow yourself to eat one instead of participating in an entire candy bar.
Henri Babicheknko, Stomadent
Substitute with better behavior
When it comes to substance abuse, there is no single approach that works for everyone or even for the same person at different stages of recovery. And there’s no addiction too small to find the right approach for you or your loved one, either. At MATClinics, we combine drug-assisted outpatient treatment with counseling with cognitive and behavioral therapies.
However, when it comes to sugar addiction, medication may not be necessary. Take a moment to notice when you get sugar, then try to replace that behavior with something else like meditation or exercise. Trying to reduce your stress levels while you work to break the addiction cycle can help keep you low on sugar. This will make it easier to quit sugar because you have other behaviors and habits to combat the stress that may have caused you to reach for sugar in the first place.
Dan Reck, MATClinics
Using micro meals
Sugar was once a constant in my diet. What kept me away from sugar and sweets was spreading out my meals over an entire day, going from three regular-sized meals to six small meals. For me, it was about never getting to the point where I was ravenously hungry because I would always climb up to sugary treats and sodas. With the micro meals, I have become more disciplined in my eating because it takes a little planning, and I have also been able to rule over sugar cravings because I am less often hungry. I eat small meals every three hours or so, never snack, and limit my alcohol intake. Dessert from time to time is good. Nobody is perfect!
Nathalie Sullivan, Cooler air today
Keep a food diary
One way to stop sugar addiction is to keep a food journal. In the diary, the person can write down how many times a day they eat sugar and how many. They can also write down in the food journal how they feel when they choose to eat sugar. What are they triggered by and do they eat sugar instead of dealing with their emotions? The journal can help clarify things.
Ben Cook, Jr., Printed kicks
Perform a sugar cleanse
A few years ago, I did a 21-day sugar cleanse in which I drastically reduced my sugar intake. This cleansing essentially eliminated all foods containing sugar. The first week I had a headache and felt very lethargic, but after that my bloating was all but gone and I felt a lot more alert. A sugar cleanse isn’t much of a long-term solution to sugar intake, but it’s a great “reset” for those who want to relearn how to eat healthy and jump-start their metabolism.
Kristine Thorndyke, Test prep nerds
Try the Keto Diet
One way to stop sugar addiction is to use a ketogenic diet. A ketogenic, or low-carb, high-fat diet has helped people lose weight fast without feeling hungry every day. It also stabilizes blood sugar levels throughout the day so that you can avoid cravings for foods like sweets at night when your body needs energy more than anything else.
Altai Gursel, Metric
Adjust your sugar base
The craving for sweet flavors is, in many cases, tied to the flavor base we set. If we frequently sweeten hot drinks or even fruit, it raises the bar to consider something sweet. At the same time, after depriving yourself of sugar and sweet fruits for several weeks, even tomatoes and peppers can taste sweet, setting a new standard for the palate.
Michel Sena, Senacea
Practice mindful eating
Mindful eating is the practice of being aware of what we are eating at the time of consumption. It also gives us the power to be aware of our surroundings when we eat. It helps us become aware of our thoughts and allows us to gently return to the present and focus on the present. Mindful eating also allows us to understand how food makes us feel and when we are happy with the portion of food we have eaten. With sugar addiction in mind, starting mindful eating can help stop the foolish behavior of looking for sugar – when we don’t even want it.
Beryl Krinsky, B. Complete
Balance your meals
Whole foods can be beneficial substitutes for sugary substances and provide health benefits while minimizing your addiction. They are the natural form of a food, so they pose no health risk and do not contain processed sugar. Oat milk and nut milk are great examples of whole foods. Don’t forget a balanced breakfast. They are the most important for reducing the consumption of sugar. Having the right amount of protein, carbohydrates, and fat in your body will keep you hungry and not going for that bowl of ice cream in the fridge. If you start your day with a breakfast that is high in carbohydrates and fat, you’ll crave sugary foods all day.
Alessandra Kessler, Healthy body Healthy mind