If you’re used to eating a lot of sugar, going cold turkey might be harder. It may be best to gradually remove sugar from your diet over a few weeks. If you only consume small amounts of sugar you may be able to go cold turkey with minimal symptoms.
Come up with a strategy and make notes in your journal. You might start by writing down a food diary to get an idea of how much sugar you consume in any given day or week. Then you can start making a plan of how to reduce sugar in your diet. Also include different healthy swaps you are thinking about using. You might need to try a few different things before you find something that works. You can also include notes on your mood or how you’re feeling about your progress. Journaling is a great way to manage any stress related to this task. [2] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source
How long you experience withdrawal symptoms depends on how much sugar you’ve been eating and for how long you’ve been consuming sugar. [4] X Research source In general, for the first week or two after giving up sugar, you might feel nauseous, have a headache, and feel cranky. Journal about your symptoms and write down positive thoughts of giving up sugar to get you through the uncomfortable withdrawal symptoms.
Dilute sweet beverages. Mix regular sodas with water or unsweetened seltzer. Dilute juices and other sweetened drinks with water as well. Reach for fruit. Good ideas to try include: pineapple, mango, and bananas as these are slightly more sweet than other fruits. If you’re really craving something sweet and fruit or other tricks won’t do it, go for a calorie-controlled option (something less than 150 calories).
Groups are either in person or online. You’ll be able to share motivational stories and tips for making the process go more smoothly. Tell your friends and family what you’re up to. The fact that you’re giving up sugar may have an impact on other people you regularly eat with. Telling others you have set a goal to give up sugar gives you accountability and support. It also lessens the risk that friends and loved ones will offer you sugar-filled items.
Try journaling about what you ate and why you ate it. Many times it might be stress or other emotional factors playing a part into why you slipped up. If you can, limit yourself to just one piece or one cookie so you don’t end up throwing yourself off too much. Afterward, get right back on your sugar-free diet. You might experience increased cravings for a few days afterward, so you’ll have to be extra careful to keep sugar away.
The nutrition fact panel tells you how many grams of sugar is in each serving. However, this doesn’t tell you if it’s natural or added sugar. You expect to find added sugars in sweet foods, but it’s also commonly added to savory foods, like salad dressing, bread, and tomato sauce. Read the ingredient list to figure out if there’s any added sugar in your foods. Added sugars include white sugar, brown sugar, beet sugar, cane sugar, molasses, agave syrup, high-fructose corn syrup, turbinado, honey, maple syrup, agave syrup, fruit juice concentrate and many more. [5] X Research source
Naturally-occurring sugars include fructose (found in fruit) and lactose (found in milk). All fruit, fruit products (like unsweetened applesauce), and dairy products (like yogurt, milk or cottage cheese) contain naturally-occurring sugars. You can make a variety of healthier swaps by substituting foods that contain natural sugar for added sugar.
Frozen food, packaged snacks, canned soup, sauces, salad dressings, and marinades often have added sugar. Try making some of these items from scratch if you can. Go for unsweetened and plain varieties whenever possible. For example, consume unsweetened applesauce or plain yogurt. Flavored items generally contain added sugars. Even fruit can be loaded with sugar when it’s processed. Fruit juice has been stripped of fiber and water that helps you feel full. Go for whole fruit. [7] X Research source
As mentioned before, you can choose to cut out these foods cold turkey or taper them slowly out of your diet. You may find it helpful to plan some naturally sweetened, healthy alternatives into your day.
Use fruit instead. You can try a small bowl of fruit plain or sprinkled with a little cinnamon after dinner. If you like baked goods, try using sugar-free baking techniques. Consider buying low-sugar treats. Many foods that are made for diabetics or are diet foods may be helpful.
All alcoholic beverages have some sugar. It’s not just the sweetened mixed drinks like margaritas. If you’re in the mood for a beer, choose light or low-carb for the least amount of calories and sugar. If you’re in the mood for a glass of wine, make it a “spritzer. " This is a mix of wine and seltzer which cuts the sugar and calories in half. If you typically want a mixed drink, ask for unsweetened mixers like seltzer or diet sodas to help cut down on sugar and calories.
Try honey, agave syrup, molasses, or maple syrup for a touch of added sweetness. All of these sweeteners are natural and may even contain some vitamins and antioxidants. [8] X Research source Make sure you purchase 100% honey or 100% maple syrup so there’s not added sugar mixed in.
Get your salads dressed with plain oil and vinegar, rather than choosing a pre-made salad dressing. Also, always ask for dressings to be served on the side. Ask for main dishes to be made without sauces and gravies that might have added sugar. Again, ask for these to be served on the side. When in doubt, order steamed vegetables or plain grilled meats instead of casseroles and other mixed dishes that contain a lot of ingredients. For dessert, opt for a plain bowl of fruit or skip it altogether.
Studies have shown that when you’re trying to give up sugar, the sweet taste of artificial sweeteners may make you crave sugar even more. [10] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Avoid processed food that’s been sweetened with artificial sweeteners e. g. diet drinks and any typically sweet item that’s labeled sugar-free, like candy, ice cream, cake, etc. Artificial sugar might be listed as aspartame, acesulfame potassium, saccharin, neotame, sucralose, maltitol, sorbitol, or xylitol. [11] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Avoid these if you’d like.
