You know perfectly well that sugar is bad for you: it causes weight gain, contributes to cellulite, is linked to numerous health conditions (diabetes chief among them), and takes a toll on your skin. And yet, you have a sweet tooth and simply can’t seem to give it up. Fear not! Here are some tips and tricks to help you quit sugar without feeling (too) miserable…
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Tip no1 to quit sugar: know what you’re eating
To cut sugar out of your diet, the very first step is to become aware of what you’re actually consuming. To do this, keep a log of everything you eat and drink, every meal included, over the course of a week. Then analyse the list, identifying the different sources of sugar. Make the distinction between complex carbohydrates and simple sugars — the former being important for the body as an energy source and fuel for the brain, accounting for an average of 40% of daily carbohydrate intake.
Tip no2: look out for added sugars
On your list, you’ll have no trouble spotting the obvious sources of sugar, such as sugary drinks, desserts and sweet treats, or the spoonful of sugar you stir into your coffee every morning. However, it’s far trickier to track down hidden sugars, cleverly concealed in the ingredients of processed foods, sliced bread and frozen pizza. Yet there they are, lurking as flavour enhancers, glucose syrup (and anything ending in –ose) and maltodextrin (not exactly appetising!). To wean yourself off sugar, you’ll need to cut these products out and find a healthier alternative: home cooking. At least that way, you know exactly what’s in the food on your plate.
Tip no3: wean yourself off gradually
If you’re addicted to sugar and decide to quit cold turkey, watch out for frustration. And frustration is never a good thing — it leads to irrational slip-ups. So take it one step at a time. Start by eliminating foods packed with hidden sugars and find a healthy alternative, ideally one you’ve made yourself. Then cut back on sugary drinks: drink water as your go-to, and allow yourself a treat once or twice a week. The same goes for desserts: swap them for a plain yogurt with a drizzle of honey or a whole piece of fresh fruit , and on Sundays, treat yourself to the dessert of your choice (just the one, though). Gradually, you should find your sugar intake naturally decreasing. And if you really do get an irresistible craving for something sweet that you simply can’t ignore, settle for a square of dark chocolate — it’s rich in magnesium.
Tip no4: rediscover the true taste of food
Sweet is the most addictive taste, because it’s the first one we become familiar with, right from birth. Breast milk contains lactose, a natural sugar — making sweetness a familiar, comforting and ‘easy’ flavour to enjoy. To break free from sugar, it’s essential to retrain your palate to appreciate other flavours: salty, bitter, sour, sharp, astringent, umami. This takes effort and time. But it’s truly worth it, because you’ll discover flavours you never knew existed ! And along the way, you’ll almost certainly (re)discover foods you’d previously overlooked, whose natural taste is actually wonderfully pleasant. That’s another reason why cutting out sugar is such a rewarding journey.
Tip no5: keep hunger at bay
One of the problems with sugar is that it causes insulin to spike, released in large quantities to process and store glucose. That spike is followed by an equally rapid crash, which typically brings on fatigue, irritability and intense cravings — with a very particular appetite for… sweet things. When you’re trying to quit sugar, it’s essential to eat well and consume enough satisfying foods : proteins, and above all fibre. A meal lacking in fibre often leaves you feeling hungry, even on a full stomach. Don’t hesitate to fill your plate with fruits and vegetables, as well as legumes, paired with whole grains, to benefit from their protein content.
Tip no6: embrace the good sugars
If you really struggle to go without sugar, know that naturally sweet foods can satisfy that craving. Many people find themselves wanting something sweet in the evening, as a comfort after a long day. Instead of reaching for a packet of biscuits, rediscover the pleasure of naturally sweet flavours: dried fruit (a few dates or dried figs), a square of dark chocolate (not the whole bar — we know you!), a fromage blanc with a drizzle of honey, or a banana. Life doesn’t have to feel like a punishment — it’s all about reducing the quantities.
Tip no7: adopt a healthy lifestyle overall
Cutting out sugar is a challenging process, because it is an incredibly comforting substance. It activates the brain’s reward circuit, boosting the release of dopamine, a neurotransmitter that binds to the same receptors involved in drug addiction. That says it all… Detoxing from sugar therefore requires willpower, as well as healthy lifestyle habits. That means getting enough sleep, avoiding sources of stress (emotional hunger almost always drives us towards sweet foods, our ultimate comfort) and getting back into exercise. Physical activity also boosts dopamine levels, so it’s entirely possible to find pleasure in sport rather than in fizzy drinks or sweets.
Tip no8: focus on the benefits of quitting sugar
Cutting out sugar can bring waves of frustration — and that’s perfectly understandable. But as a little moral support, keep in mind the harmful effects of sugar on the body. It can lead to:
- weight gain with an increase in abdominal fat;
- a possible metabolic syndrome with insulin resistance, and the development of diabetes and high cholesterol;
- digestive issues (bloating, heartburn, transit problems…);
- inflammation with pain, fatigue, immune dysfunction and water retention;
- skin concerns ;
- tooth decay…
Freeing yourself from sugar will help you feel your very best and reach your ideal weight. A pretty compelling reason to give it a go, don’t you think?