How to reduce, not elminate, the sugar for results! (2024)

Are you struggling with being able to quit sugar? Trust me, you’re not alone. Many people find it challenging to reduce or eliminate their sugar intake, but it’s an important step towards a healthier lifestyle.

I confess I’m a sugar lover. I’ve even written a whole post about being a sugar-free failure.But loving sugar doesn’t mean you can’t learn how to quit it.

Sugar and its effects on the mind, brain, and body have been extensively researched.

According to the results of numerous scientific studies, sugar does in fact have addictive qualities, and its dependence is widespread. Since it activates dopamine receptors, sugar has the same potency as some controlled substances.

So if you’re looking to learn exactly how to quit sugar, you’re in the right place. Not only will this article teach you 7 ways you can quit sugar, but also why you should consider it and what to expect during the process of quitting.

Quick Jump

Why Consider Quitting Sugar?

While quitting sugar isn’t always easy, the benefits outweigh the struggles, as added sugar has been shown to have negative effects on your body.

Numerous medical conditions, such as obesity, diabetes, and heart disease, as well as poor dental health, have been linked to a high added sugar intake in scientific studies.

These conditions occur because your body struggles to keep blood sugar levels in balance when there’s an excess of glucose, which is a type of sugar.

Plus, sugary snacks like cookies and candy can cause your blood sugar to spike and then crash, leading to fatigue and headaches. This can also trigger sugar cravings, making you reach for even more sweet treats.

Sugar may also lower your energy, leading to fatigue and being less alert during the day. According to a 2019 review, eating sugar may even contribute to depression.

Eliminating added sugar from your diet may improve your overall health and reduce your risk of developing chronic diseases.

This article examines how reducing the amount of sugar you consume may affect your body, both physically and mentally, and provides helpful strategies for overcoming the potential negative effects that this may have.

And a reminder upfront, we are not talking about the sugars you NEED to consume during long runs and races to maintain energy levels.

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How Much Sugar is Okay to Consume Per Day?

The American Heart Association recommends limiting your sugar intake to 6 teaspoons (25 grams of sugar) per day for women and 9 teaspoons (38 grams of sugar) per day for men.

To put that into perspective, a single can of soda can contain up to 10 teaspoons of sugar, more than the daily recommended amount!

However, not all sugars are created equal. Natural sugar, found in fruits and dairy products, is different from added sugar, which is found in sweet treats like cookies, candy, and juices.

Natural sugars come with essential nutrients, vitamins, and minerals, unlike added sugars, which provide empty calories.

Again if you chat with a sports nutritionist they’ll remind you this is about ADDED sugars, not what’s in your fruit and not what you need like energy gels to fuel running for hours.

Are All Types of Sugars Bad For You?

Sugar is a carbohydrate, one of the three macronutrients that are necessary for life.

Sugar comes in four main forms: glucose, fructose, lactose, and sucrose.

Added sugar, aka sucrose, is often found in sweet treats like cookies, candy, and sodas. It’s also hidden in less obvious foods like sauces, salad dressing, and even some juices.

Consuming too much sugar of this type can lead to health issues such as obesity, diabetes, and heart disease. It can also cause spikes in your blood sugar levels, leading to energy crashes and cravings.

Natural sugar, on the other hand, is found in foods like fruits and dairy products. These foods are packed with essential nutrients, vitamins, and minerals that your body needs.

For example, fruit juice contains natural sugar, but it also provides important vitamins. Similarly, dairy products have natural sugars but also provide healthy fats and protein.

That’s not to say that you can have excess of anything because natural sugars in excess are also bad for you, especially fruit juices, as they will spike your blood sugar levels. But they’re better than sucrose because they’re not empty calories.

So, if you’re trying to cut back on sugar, focus on reducing your intake of added sugars. Opt for snacks like nuts which are low in sugar but high in other nutrients.

If you have a sweet tooth, try satisfying it with a piece of fruit or a small amount of dark chocolate, which is lower in sugar and contains healthy fats.

What’s the Difference Between the Four Main Types of Sugar?

The nutritional profile of the foods that contain each of these four distinct types of sugar is the only thing that differentiates them from one another.

Sucrose is often called ’empty calories’ because it’s used to add flavor to foods and drinks but doesn’t offer much in the way of nutrition.

The other three types of sugar are found naturally in foods like fruits, vegetables, bread, pasta, milk, and other foods that are high in vitamins, minerals, and other nutrients.

What to Expect When Quitting Sugar

When you’re quitting sugar, you’re doing through a sugar detox that can be uncomfortable at times.

When you reduce your sugar intake, your body will notice it and react to it. This is known as sugar withdrawal.

The first few days without much sugar might be tough. You might experience sugar withdrawal symptoms like headaches, fatigue, and irritability. This is your body adjusting to the change in your diet.

Your cravings might spike initially, especially if you have a sweet tooth for cookies, candies, and sweet treats. But don’t worry, these cravings will gradually decrease.

The trick is to replace these with healthier options. Snacks like nuts, eggs, and legumes are nutrient-rich and can help keep your blood sugar levels stable, reducing the intensity of your sugar cravings.

You might also notice changes in your energy levels. Sugar, especially added sugar and high fructose corn syrup in sodas and juices, provides a quick energy boost, but it’s often followed by a crash.

As your body adjusts to getting energy from other nutrients, you might feel a bit of fatigue. But this is temporary.

As you continue with your sugar detox, you’ll start to see positive changes. Your risk of obesity, diabetes, and heart disease can decrease. Your glucose control can improve, and you might even lose some weight.

How severe your symptoms are will largely depend on how much your sugar intake was in terms of processed foods and beverages. Many people also report feeling worse symptoms during stressful periods.

Symptoms can last anywhere from a few days to a few weeks. But don’t worry because our bodies are great at adapting, and your body will eventually adapt to lower added sugar in your diet over time.

11 Tips to Easily Quit Sugar

How does one stop sugar cravings without doing some crazy sugar free challenge, which seems to make us want more? Some of you will rock a cold turkey quit situation.

BUT a lot more of you are like me and that “I can no longer have any sugar” test, turns back around and I want it more than ever because my brain hates being deprived.

This is the question that I wanted to better understand and find doable solutions we could use.

Thanks to help from some great Registered Dietian’s, I’ve come up with a list of ideas. Check them out to see which one feels like it’s best for you.

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Thanks to Lindsey of The Lean Green Bean for many of these.

1. Start by Cutting Back.

Quitting sugar doesn’t mean you have to go cold turkey. In fact, it’s often more effective to gradually reduce your sugar intake.

This approach can help minimize withdrawal symptoms like headaches, fatigue, and irritability, which can often result from sugar detox.

I know there are a lot of people out there who believe in quitting cold turkey with a detox, Whole 30, etc. If that works for you, great…but in my experience that often makes people crave sugar even more.

When I started really watching my sugar intake after I graduated from college, I did it in small steps.

So what does that mean?

If you’re eating two sugary snacks a day, cut back to one.
If you put three packets of sugar in your coffee each morning, cut back to two, then one.
If you like juice, start mixing in sparkling water and reducing the amount of juice.
If you’re a soda person, look for healthier options that can satisfy your cravings.
Can you switch to extra dark chocolate and really savor a few bites, instead of fun size bar.
Can you ask the co-worker with the massive jar of candy to fill it less often? Or put it out of eyesight?

I had to remind myself that it would still be there later. So I could start with that smaller serving and if I just really wanted more later, go back.

How much sugar are you really eating when the label says a serving contains 6 grams?

To give you a visual, 4 grams = 1 teaspoon of sugar.

If your muffin has 6g of sugar, visualize the 1.5 teaspoons of sugar that’s inside it.

As your taste buds adjust to lower amounts of sugar, you’ll probably find that if you return to your original eating habits, things will taste overly sweet!

2. Find the Hidden Culprits.

Sugar is hidden in so many foods that unfortunately it’s easy to accidentally consume excess sugar.

Start by identifying the sources of added sugar in your diet.

Common culprits include soda, juices, cookies, candy, and sauces. Even some salad dressings are high in sugar, so be sure to check the labels.

You might be surprised how much sugar you’re consuming without even realizing it.

It often replaces fat in low-fat/fat-free foods and you’ll find it in things that can really be made from just a few ingredients like nut butters, breads, and salad dressings.

For example, there are many brands of peanut butter that are made with added sugar, when in reality, all you really need to make peanut butter is one ingredient- peanuts.

We know that a candy bar likely has a lot of sugar, but many of the sauces, dressing, and condiments are equally high, which often shocks us. It’s another reason to check the label or decide if you can make it yourself.

Be wary of artificial sweeteners as well. While they may seem like a good alternative, they can actually increase your sugar cravings and mess with your blood sugar levels.

3. Eat Real, Whole Foods.

If you have a sweet tooth, try satisfying your cravings with sweet foods like fruit.

When you do eat packaged foods, check the ingredient list and know the various names for sugar. I know there has been a lot of talk of coconut sugar lately, but it’s still sugar. Just another form.

Remember that low fat/fat-free often means high in artificial sweeteners or natural sugars to create taste.

Your favorite granola or protein bar may have a lot of added sugar in it. When you need to refuel, choose whole, nutrient-dense snacks such as nuts and seeds, whole fruit and nut butter, hummus and vegetables, or hard-boiled eggs.

Dessert should be reconsidered. After dinner, check in with yourself before grabbing your go-to candy bar or favorite pint of ice cream. Is your nightly sugar fix a hard-to-break habit, or are you actually hungry?

If you’re really hungry, eat something high in protein and healthy fats, like a handful of macadamia nuts or unsweetened Greek yogurt with berries. Sticking to whole foods will also help you stay away from the hidden sugar in packaged foods.

4. Savor and Enjoy!

There’s nothing wrong with enjoying a sweet treat occasionally…but perhaps you could eat it more frequently if you learned to be satisfied with a smaller amount.

Do you really need that gigantic piece of carrot cake all in one sitting? Probably not. Split it into smaller pieces and enjoy a few bites each night of the week. (No joke I did this with my birthday cake and it was so much more satisfying.)

Eat it slowly and really enjoy it.

5. Cut Back when Baking.

A lot of baked goods are made with large amounts of added white sugar.

Try cutting back the sugar in your favorite cookies, muffins, etc by 1/4, then by 1/2 the original amount. You probably won’t even notice the difference in a lot of cases.

You can also try sweetening baked goods with fruits like bananas, dates or applesauce, or even maple syrup. Just keep in mind that even though these are natural sources of sugar, they’re still sugar.

Protein Pancakes are super easy, more filling, and will help stabilize blood sugar levels.

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6. Increase Your Protein Intake.

When you’re trying to cut down your sugar intake, one of the best strategies is to increase your protein intake.

Why? Protein is known for its ability to keep you feeling full and satisfied, which can help curb your sugar cravings.

As runners, we’re often very focused on eating enough carbs to provide our muscles with energy. But a diet that’s too low in fat or protein is going to ramp up our sugar cravings.

In fact, in our 30 Day Runner Nutrition Course we talk A LOT about protein.

To prevent hunger and fatigue while detoxing from sugar, include protein in every meal. Research shows that eating protein can make you feel full, which can help you control the cravings you’ll feel during the withdrawal phase.

This will make it easier for you to resist the urge to grab a candy bar or other quick source of sugar. Protein-rich foods include fatty fish, lean meats, eggs, beans, legumes, and nuts.

It helps us to maintain muscles mass
It helps to feel full when we eat
It really helps to drop those cravings which are often the body saying it needs FOOD and NUTRIENTS

Protein also helps maintain stable blood sugar levels, reducing the risk of glucose spikes and crashes that can trigger a sugar craving.

For distance runners, an easy rule of thumb is often aiming for 100 grams of protein per day. If that sounds high, just think you’re aiming for roughly 30 grams of protein at breakfast, lunch, and dinner.

This was the tip that did the most for me personally. Once my protein intake increased, I noticed immediately I was craving less sugar…but that lead to the final point.

7. Think Through Your Craving.

Is it actually craving or is it a habit?

If you are low in calories it could 100% be a craving. Your body is smart and it wants to fuel you, so when you aren’t getting enough nutrients for the workload it will try to find any means necessary to encourage eating.

And sugar is one of the easiest ways to get you to eat because of that dopamine reward!

But it’s also important to ask yourself do I even want this food? Why do I want this food?

Many of us have an immediate need for something sweet after lunch or dinner. Not because we’re still hungry, but because that’s what we learned as kids, right?

Finish your meal and you get a treat!!! Now it’s a habit and you’re consuming excess refined sugar without really thinking about it.

Am I hungry? If you’d eat an apple then yup probably hungry and you should get food, not a treat.
Is this a snack? Have you ever noticed “snacks” are usually just carbs? If you’re really looking to snack to fill a need for food can it be a combo of that sweet treat plus something like string cheese or almonds to balance blood sugar and keep you from craving more soon.
Is this a habit? I’ve just had a great filling dinner…do I actually want chocolate or just grab it because I always do?
Would a smaller portion satisfy me?

8. Reorganize Foods at Home.

Start by removing all foods with added sugar such as cookies, candy, and snacks that contain high fructose corn syrup.

Keep in mind what I mentioned earlier – that sugar can also be hidden in seemingly healthy foods like fruit juice, sauces, and salad dressings.

These are often packed with sucrose and artificial sweeteners, which can spike your blood sugar levels leading to cravings, diabetes, and even heart disease.

Instead, fill your home with foods that will nourish your body and keep your sugar cravings at bay. Stock up on lean meats, eggs, dairy products, and a variety of nuts and legumes.

These protein-rich foods can help stabilize your blood sugar levels, reducing feelings of fatigue and irritability often associated with sugar withdrawal.

Don’t forget about fruits and vegetables. They are full of natural sugars, vitamins, and minerals that your body needs.

Unlike juices, whole fruits have fibers that slow the absorption of glucose, preventing a sudden sugar rush.

For your sweet tooth, opt for dark chocolate instead of a sugar-packed candy bar. Dark chocolate is not only delicious but also contains healthy fats and less sugar. Remember to check the labels and choose the one with the least grams of sugar.

Also make sure to hydrate yourself with water instead of soda or sweetened juices. If you find water too bland, infuse it with slices of fruits or a dash of honey for a hint of natural sweetness.

By reorganizing your foods at home, you’re setting yourself up for a successful sugar detox. It might seem tough at first, but your body will thank you in the long run.

9. Eat Before You’re Hungry.

What you’re essentially trying to do when learning how to quit sugar is to slowly but surely change your habits.

One of the best ways to reduce your sugar cravings is to not wait till you’re super hungry to eat.

When you’re famished, your body craves quick energy, and that’s when you’re most likely to reach for sugary snacks or drinks like cookies, candy, or soda.

Instead, try to keep your blood sugar levels stable throughout the day by eating small, balanced meals and snacks.

These foods are rich in nutrients, vitamins, and minerals that your body needs, and they also help you feel full longer.

Again drinking plenty of water throughout the day can help prevent sugar cravings. Sometimes, our bodies confuse thirst with hunger, leading us to eat when we’re actually thirsty.

10. Plan Your Snacks.

Let’s face it – we all like to snack. If that sounds like you, then you can plan your snacks which will allow you to make healthier decisions when the mood strikes.

If you’re traveling, then opt for some healthy travel snacks that’ll help you avoid eating sugary products and drinks when you’re out and about.

You can also make and freeze some delicious homemade energy bars and other high protein snacks which will allow you to quickly grab one from the freezer when you’re heading out.

I’ve even curated a list of the best high protein desserts along with the recipes, so don’t feel you can’t have the best of both worlds because you can!

Make sure to be more intentional when choosing the snacks you want to or plan to have, and you’ll be halfway there on quitting sugar!

11. Get Enough Sleep.

Sleep? Wait, what does that have to do with sugar?

Sleep deprivation actually alters appetite-regulating hormones like ghrelin and increases overall calorie intake, according to research.

Plus, lack of sleep can lead to fatigue and headaches, which often trigger sugar cravings.

When you’re tired, your body seeks quick energy, and it’s easy to reach for sweet treats like cookies, candy, or soda.

Sleeping well helps to maintain stable blood sugar levels, reducing the risk of diabetes and heart disease.

It also helps to control your sugar intake, as you’re less likely to consume added sugar in snacks or juices when you’re well-rested.

Also, adequate sleep can ease sugar withdrawal symptoms such as irritability and sugar craving. Trust me, get enough sleep and it’ll help you when quitting sugar.

It’s ok to ask yourself questions! Don’t just blindly keep doing what you’ve done.

Especially if it’s not working for you!

5 More Quit Sugar Resources

Sugar Detox Series: Why, how, obstacles, cravings and more
How to fuel your runs with whole foods (nix the gels)
11 Low to No Sugar Snack Ideas for Work
Understanding Your Personality to Make Quitting Easier (scroll half way down for my sugar story!)

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