You know perfectly well that sugar is bad for your health: it causes weight gain, contributes to cellulite, is at the root of many diseases (diabetes chief among them), and takes a toll on skin quality. And yet, you have a sweet tooth and just can’t seem to give it up. Not to worry! Here are some tips and tricks to quit sugar, without feeling (too) miserable…
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Tip no1 to quit sugar: know what you’re eating
To stop eating sugar, the very first step is to become aware of what you’re actually consuming. To do this, make a list of everything you eat and drink, including every meal, 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, which accounts 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, in the form of 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 substitute: 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, as it leads to uncontrolled binges. So take it one step at a time. Start by cutting out foods loaded with hidden sugars and find a healthy alternative, ideally one you’ve made yourself. Then limit your intake of sugary drinks: drink water as your main beverage 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 fresh fruit , and on Sundays, treat yourself to the dessert of your choice (just the one, though). Gradually, you should find your sugar intake decreasing. And if you really have an irresistible craving for something sweet that you simply can’t ignore, stick to a square of dark chocolate — it’s packed with magnesium.
Tip no4: rediscover the taste of things
Sweet is the most addictive taste, as it’s the first one we become familiar with, right from birth. Breast milk contains lactose, a natural sugar, after all. It’s therefore a familiar, comforting and ‘easy’ flavour to enjoy. To cut out sugar, it’s essential to retrain your palate to appreciate other flavours: salty, bitter, sour, tart, 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 certain foods you’d been overlooking, whose natural flavour is actually wonderfully pleasant. That’s another reason why giving up 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 something sweet. When you want to quit sugar, it’s essential to eat well, making sure you get enough filling foods : protein, but above all fibre. A meal lacking in fibre often leaves you feeling hungry even on a full stomach. Don’t hesitate to load your plate with fruit and vegetables, as well as legumes, paired with wholegrains, 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 crave something sweet in the evening, seeing it as a comfort after a long day. Instead of diving into a packet of biscuits, rediscover your love 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, a banana. Life doesn’t have to be a constant struggle — it’s more about reducing the quantities.
Tip no7: adopt a healthy lifestyle overall
Cutting out sugar is a challenging process, as 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, but also a healthy lifestyle. That means getting enough sleep, avoiding sources of stress (emotional hunger almost always steers us towards sweet foods, that ultimate comfort fix) and getting back into exercise. Physical activity also boosts dopamine production, 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, think about the harm sugar does to 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 problems ;
- tooth decay…
Freeing yourself from sugar will help you feel your best and reach your ideal weight. A pretty compelling reason to give it a go, don’t you think?