How to quit sugar: some valuable tips

You know perfectly well that sugar is bad for you: eaten in excess, it leads to weight gain, 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…

Tip 1 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 go through the list carefully, picking out the different sources of sugar. Make the distinction between complex carbohydrates and simple sugars. The former are important for the body as a source of energy and fuel for the brain, which uses an average of 40% of daily carbohydrate intake.

Tip 2: 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. Tracking down hidden sugars, however, is far trickier, as they’re tucked away in the ingredients of processed foods, sliced bread, frozen pizzas and the like. Yet there they are, in the form of flavour enhancers, glucose syrup (and anything ending in -ose) and maltodextrins (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 when it’s been prepared at home.

Tip 3: 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 manage to reduce your sugar intake. 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 4: 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 5: deal with hunger

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 6: 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 7: adopt a healthy lifestyle overall

Cutting out sugar can be 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… Cutting back on sugar therefore takes willpower, as well as healthy lifestyle habits. That means getting enough sleep, avoiding sources of stress (emotional hunger tends to steer us towards sweet foods, our ultimate comfort foods) and getting back into exercise. Physical activity also boosts dopamine, so you can find pleasure in sport rather than in fizzy drinks or sweets.

Tip 8: 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…

Keeping these points in mind can help you stay on track in moments of frustration. Cutting down on sugar is part of a balanced diet. If you’d like to explore the topic further, take a look at our tips on reaching your ideal weight.

Frequently asked questions

How do you wean yourself off sugar?

Gradually rather than overnight is usually the easiest route, as it helps keep frustration to a minimum. Tip 3 sets out a step-by-step approach.

How can I stop being addicted to sugar?

There’s no single answer, but a few everyday habits can help. Tips 4, 5 and 7 share practical ideas on flavours, filling meals and lifestyle.

How do you cut sugar out of your diet?

The first step is to know exactly what you’re eating, hidden sugars included. Tips 1 and 2 explain how to go about it.

Can you ‘cleanse’ your body of sugar?

There’s no need to try to ‘cleanse’ your body: the idea is simply to cut down on sugar in your diet, using the tips in this article. If you have any questions about your blood sugar levels or any medical concern, ask your GP or another medical professional for advice.

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Useful categories: Slimming Nutrition, Weight Management.

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