Ways to Break a Sugar Reliance

By Lizzie Streit, MS, RDN, LD 

Being reliant on sugary drinks or foods to get through the day can be a difficult habit to break. Once you start reaching for a candy bar when you’re tired and having dessert with every meal, it’s hard to stop. 

This cycle of constant sugar cravings can have a negative impact on energy levels, blood sugar, and weight control. When you’re able to break your reliance on sugar, you’ll start to feel healthier and may even make progress on weight loss. However, you may be unsure where to start. 

Read on to learn our best tips for stopping your sugar reliance in its tracks. 

1 – Don’t go cold turkey. 

Cutting out sugar cold turkey sounds tempting, but this strategy usually backfires. If your body is used to receiving a jolt of energy from sugary foods throughout the day, it won’t adapt very well when those foods are suddenly cut off. As a result, you may start craving sweet foods even more and overeating. 

Instead of going cold turkey, gradually cut back on sugar each day or week. Start by replacing your mid-morning soda with flavored seltzer water. Add a splash of juice for a slightly sweeter taste if desired. Then, replace that afternoon candy bar with a homemade energy ball or piece of fruit. Add a source of protein, like some natural peanut butter to keep you full. After a while, your body will adapt to your new style of eating, resulting in fewer cravings. 

2 – Have a strategy for dessert. 

Good news: you don’t have to completely eliminate dessert when trying to break a reliance on sugar. You just need to approach it with a strategy. Make dessert a part of your daily routine but keep it to one time a day, such as right after dinner. Have a reasonably sized portion, and try not to eat dessert at other meals. Knowing that dessert is part of your everyday eating pattern can help you pass on other sweets throughout the day. You can still have your cake and eat it, too. 

On the topic of strategies, sketching out meal ideas for the week and following a weight loss meal plan can also be helpful. Eating balanced meals will help you stay satisfied and reduce sugar cravings.  

3 – Know what do when craving sugary trigger foods. 

Everyone has trigger foods, such as ice cream, candy, or cookies, that they can’t seem to stop eating once they start. Limiting trigger foods is very helpful when you want to break your reliance on sugar. First, try not to keep them in the house. Second, have a plan for when your cravings hit.  

If you’re hankering for ice cream, for example, go out and get a single scoop instead of a whole carton. If candy’s your craving, get a piece of your favorite and skip the king size bars and shareable bags. You can also try to satisfy the craving with a healthier sweet food, such as fruit and whipped cream instead of ice cream or natural peanut butter on whole grain crackers with a few chocolate chips in place of candy. 

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