How to quit (or reduce) sugar?

It’s only taken me….A LIFETIME. JK but really! It’s for sure come with a lot of attempts and failures.

When I quit alcohol is when the sugar addiction really came in more hot for me. I realized pretty soon that I needed to get this under control and here is what really helped me: I asked how this would make me feel after consuming? Would I feel better in the long term? Or worse? Was this going to give me energy or sap my energy? How is this going to fuel me throughout my day, for my workout, afternoon crash? How is this going to help me achieve my long term goals? Can I find a substitute?

Quitting sugar can be challenging, but it’s definitely achievable with the right approach and mindset. Here are some steps you can take to gradually reduce your sugar intake and eventually quit sugar altogether:

1. Understand why you want to quit: Having a clear understanding of your reasons for quitting sugar can help motivate you and keep you focused when cravings strike. Whether it’s for health reasons, weight loss, or improving energy levels, knowing your “why” can make it easier to stay committed.
2. Educate yourself: Learn about the sources of hidden sugars in your diet. Sugar can be found not only in obvious sources like sweets and desserts but also in many processed foods such as sauces, condiments, cereals, and even seemingly healthy foods like yogurt and granola bars. Reading food labels can help you identify hidden sugars and make more informed choices.
3. Gradually reduce your intake: Trying to quit sugar cold turkey (I did this but I have a very fixed focus brain when I set it out to do something) can be difficult and may lead to intense cravings and withdrawal symptoms. Instead, gradually reduce your sugar intake over time. Start by cutting back on sugary drinks like soda, fruit juice, and sweetened coffee or tea. Replace them with water, herbal tea, or infused water. (this is the coffee creamer I use)
4. Choose whole foods: Focus on eating whole, unprocessed foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are naturally low in sugar and provide essential nutrients that support overall health. They will also fill you up!
5. Be mindful of your cravings: When cravings for sugar strike, try to identify the underlying cause. Are you truly hungry, or are you just craving something sweet out of habit or emotional triggers? Finding alternative ways to cope with stress or boredom, such as going for a walk, practicing deep breathing, or engaging in a hobby, can help you manage cravings without reaching for sugary foods.
6. Find healthier alternatives: Instead of reaching for sugary snacks and desserts, satisfy your sweet tooth with healthier alternatives like fresh fruit, Greek yogurt with a drizzle of honey, or homemade energy balls made with nuts, seeds, and dates.
7. Plan ahead: Planning your meals and snacks ahead of time can help you avoid impulse purchases of sugary foods. Keep healthy snacks on hand so you’re less tempted to reach for unhealthy options when hunger strikes.
8. Stay hydrated: Sometimes, thirst can be mistaken for hunger or sugar cravings. Drinking plenty of water throughout the day can help keep cravings at bay and promote overall health. Also are you getting enough salt? I use a LMNT in my Hydrojug while I workout every day to replace electrolytes!
9. Seek support: If you’re struggling to quit sugar on your own, consider seeking support from friends, family, or a support group. Having accountability partners can help keep you motivated and on track.
10. Be patient and forgiving: Breaking free from sugar addiction takes time and effort, and it’s normal to experience setbacks along the way. Be patient with yourself and celebrate your progress, no matter how small. If you slip up and indulge in sugary foods occasionally, don’t beat yourself up. Instead, use it as an opportunity to learn and recommit to your goals. GRACE ALWAYS!

Remember, quitting sugar is a process, and everyone’s path may look different. Find what works best for you and focus on making sustainable, long-term changes to your eating habits.

I did it cold turkey HA! YIKES!

But If you want to take a gradual approach try this:

Week 1-2: Awareness and Small Changes

1. Track Your Sugar Intake
   • Keep a food diary to record everything you eat and drink. Note the sugar content of each item.
2. Read Labels
   • Learn to read nutrition labels. Look for hidden sugars listed under various names like high fructose corn syrup, sucrose, glucose, etc.
3. Cut Out Sugary Drinks
   • Replace soda, fruit juices, and sweetened teas with water, herbal tea, or sparkling water with a splash of lemon or lime. I love Spindrift and Bubly!

Week 3-4: Reducing Processed Sugars

4. Switch to Natural Sweeteners
   • Use natural sweeteners like stevia, monk fruit, or small amounts of honey or maple syrup instead of refined sugars. I also like coconut sugar.
5. Healthy Snacking
   • Replace candy, cookies, and other sugary snacks with fruits, nuts, yogurt, or vegetable sticks with hummus.
6. Mindful Eating
   • Pay attention to when and why you crave sugar. Identify emotional triggers and find alternative coping mechanisms like walking, reading, or calling a friend.

Week 5-6: Reducing Added Sugars

7. Cook More at Home
   • Prepare meals at home to control the ingredients and avoid hidden sugars found in restaurant and take-out food.
8. Modify Recipes
   • Reduce the amount of sugar in your favorite recipes by a third or half. Often, you won’t notice a difference in taste. Try the Ninja Creami! This ice cream is better than the real stuff you buy at the store. I also LOVEEEEE Lily’s and Choc Zero products. NUM!
9. Breakfast Makeover
   • Choose low-sugar breakfast options like eggs, oatmeal (without added sugar), or smoothies with more vegetables than fruits.

Week 7-8: Reinforcing Habits and Finding Alternatives

10. Flavor Enhancers
    • Use spices like cinnamon, nutmeg, and vanilla to add sweetness and flavor without sugar.
11. Stay Hydrated
    • Drink plenty of water. Sometimes thirst is mistaken for hunger or sugar cravings.
12. Satisfy Cravings Smartly
    • If you crave something sweet, choose a piece of fruit or dark chocolate (70% cocoa or higher). Again LILY’s!!! Favorite!! Sweetened with Stevia.

Long-term Strategies: Maintenance

13. Gradual Reduction
    • Continue to gradually reduce sugar in your diet. Aim to keep daily sugar intake within recommended limits (about 6 teaspoons or 25 grams for women).
14. Healthy Alternatives
    • Keep exploring new recipes and foods that are naturally low in sugar. Try incorporating more whole foods like vegetables, lean proteins, and whole grains.
15. Reward Yourself
    • Celebrate milestones in your journey to reduce sugar. Reward yourself with non-food treats like a spa day, a new book, or a fun outing.

Additional Tips

• Plan Ahead: Always have healthy snacks available to avoid reaching for sugary options.
• Support System: Share your goals with friends or join a group with similar goals to stay motivated.
• Be Patient: It takes time for your taste buds to adjust to lower sugar levels. Be patient and persistent.

By taking gradual steps and making sustainable changes, you can conquer and create new healthy habits.

WE GOT THIS!!!!

Try this recipe in the Ninja Creami:

1.5 cups Almond milk (or milk of your choice)

1-2 Scoops Chocolate Peanut Butter Protein Powder (use code ALICIAE for 10% off!)

2 Tablespoons Vanilla Sugar Free Jello Pudding

Freeze for 24 hours

Mix on “Lite Ice Cream” setting

Mix on “Re-spin” setting

Top with zero sugar Reddi Wip and ENJOY!!!!! DELICIOUS! Sugar cravings and protein goals satisfied!