Overcoming Sugar Addiction: Valuable Tips You Need To Know

Overcoming Sugar Addiction: Valuable Tips You Need To Know
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Overcoming sugar addiction is not easy. I read recently that the average child in America (younger than 12) consumes 49 pounds of sugar per year!

 

Sugar addiction is a real problem & it is starting young.

Part of the problem is sugar is added to just about everything anymore, as a preservative, even things that we wouldn’t consider sweet like tomato sauce.

My youngest is the absolute worst sleeper I’ve ever had so that means I don’t get a lot of sleep. Unfortunately, and I hate to admit it, I turned to sugar to make it through the day.

I didn’t even notice that I had come to depend on it until it was too late. I was addicted. Not only was I using it for energy but I started to crave it and would think of nothing else until I finally had a bite. I tried to stop I know very well that it isn’t good for me and I knew I shouldn’t be eating it.

 

So why couldn’t I quit?

  1. My body had been conditioned to crave sugar. My brain and body chemistry had been altered making it extremely difficult to resist sugary foods.

2. I didn’t have a real plan and had stopped meal planning & meal prepping so when my body needed energy I went for the easiest, quickest fix … sugar.

 

I had to make a change and I chose to do a sugar detox.

The first thing I did was to let people know I needed help overcoming sugar addiction. I had to quit cold turkey and I needed their help and accountability. So on March 6th, of this year I stopped eating all forms of added sugar. which means no processed convenience foods, natural sugars like honey and “fast” carbs, that turn into sugar quickly in your body. I still had whole grains, non-starchy vegetables, sweet potatoes, beans & fruit.

Overcoming Sugar Addiction: Valuable Tips You Need To Know

Overcoming Sugar Addiction Tips

1. Create a meal plan that is quick & easy. I choose a super simple meal plan my first week. I basically cooked all of my food for the week the day before I started because I knew I would definitely not have the energy or desire to cook that first week.

2. Take a day to meal prep. Prepare all of your breakfast, lunches & at least half you dinners for the week. Also, plan snacks, my go to was apples with peanut butter (I like to make my own or Fred Meyer and Winco have a machine that grinds the peanuts or almonds for you so the only ingredient it that nut, no added oils or sugars).

3. Make sure you have plenty of healthy fats, filling vegetables and slow burning carbs (optimizing your blood sugar & insulin levels) Adding plenty of good fats helps with cravings significantly!

  • Slow burning carbs are plant-based foods that are high in fiber.

4. Don’t try to lose weight or limit calories during this time. Focus on one thing at a time. Getting rid of sugar is most important and should be the only goal you are focusing on. If you try to limit food and allow yourself to get too hungry it could be detrimental to your detox. (plus I think you will find losing weight is a natural side effect of cutting out sugar)

5. Try to limit your fruit to low sugar fruits like apples, berries, underripe bananas (still fairly green) and grapefruits. Try to have only 2 servings a day. However – it is better to have a third serving of fruit than a cookie, or two or three. 😉

6. Drink lots of water.

7. Don’t be afraid of seasonings & salt to enhance the flavors of your foods.

  • Reducing your intake of sugar by just 2 tsp. a day lowers your risk of high blood pressure by 77%! While removing salt only makes a nominal difference. Sugar puts more stress on your blood vessels.

When you are ready slowly begin adding foods back to your diet that have some sugar.

  1. Pay attention to the ingredient list. Try not to have any form of sugar in the first 5 ingredients.

2. Pay attention to the nutritional values. Try to make sure that the total sugar listed is lower than the total of protein and fiber combined.

  • These first two tips will help make sure any processed food is not too heavy laden with extra sugar.

3. Be mindful of how your food makes you feel & how your body reacts to it. That way you can know if it is a trigger food for you and you should avoid that particular type of food. Read How to Practice Mindfulness Exercises.

People eating a high-sugar diet are 2 times more likely to die from cardiovascular disease!Click To Tweet

Excess sugar in your bloodstream attaches to proteins in your body, damaging them and making them brittle which can cause excess signs of aging, like wrinkles and saggy skin.

 

Overcoming sugar addiction is serious stuff and it is crucial for your health and wellbeing.

 

The less I was exposed to sugar, I noticed that overcoming sugar addiction became easier. My taste buds started going back to being able to taste the sweetness from other things without the added sugars. I am confident the same will happen for you.

I want to be completely honest with you though, it is not easy! The first week I wanted to curl into a ball and sleep all day. I was somber and had sloth-like reflexes. The second week was sooo much better. I had just as much energy as I had when I had been consuming sugar. By the third week, I felt like I could do so much more. While it might be hard the payoff is worth it in the end.

So if you can just hold on for those first 7 days you’ll make it through the worst of it. If you “fall off the wagon” don’t beat yourself up, do your best to jump back on as soon as possible.

You can do this! Let me know if you need help overcoming sugar addiction. We can connect via social media and I will be your confidant.

If you know somebody who can benefit from these tips please share this with them, partner up and work together on it. Accountability partners can be powerful.

Good luck!

 

 

 

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24 Comments

  1. It is really easy to turn to something sweet to cope when things are difficult. Congratulations on the change you made!! Thank you for sharing this post, it really motivates me to pull my sweet-tooth.

    Reply
    • Thanks, Rolene! 😀 It is definitely too easy to turn to sweets! Good luck with your sweet-tooth 😀

      Reply
  2. I SOOOOO need to do this! Sigh!

    Reply
    • Stephanie, I will be your moral support. I’m sure your family would support you too. I didn’t make my family sugar detox with me but they were so aware and kind to my struggles. My immediate family went out of their way to avoid sweets and were supportive to me not buying or making them. At birthdays and extended family gatherings, my family always makes sure to have fresh fruit for me to eat while everybody else was having cake, etc. They were great. Sadie was the best with encouraging me and holding me accountable. I can see your family doing the same. Good luck!

      Reply
  3. Yes! I love this. I recently went on a mostly sugar-free month and couldn’t believe how much better I felt. In May I plan on doing a total sugar detox, now that I’ve eased into it and have spotted some hidden sugars in foods I’ve eaten. Great post!

    Reply
    • Yay! I’m so glad you feel better. It is amazing the difference. You get so used to it you don’t realize how awful you feel. Good luck in May and thanks!

      Reply
  4. I very rarely use sugar or sweeteners of any kind and am probably one of only a handful of people (well, at least women) who doesn’t eat chocolate, but I was fascinated by your topic. I think sugar addiction is something most of us are oblivious to but it sounds serious and I’m happy to pass your insightful information along. Thanks!

    Reply
    • Thank you, Marquita! 😀

      Reply
  5. I have a sweet tooth, Summer, and it took some serious willpower on my part to get the habit of reaching out for a Mars bar or chocolate pastry under control.

    I found allowing myself a treat of a favorite sweet once a month is a good way of staying on track. Funnily, the craving went away after the first few months.

    PS. The only time I break the rule is in April when I allow myself to eat birthday cake – chocolate to be exact. 😉

    Reply
    • I think that is a great way to keep yourself in check. I’m glad the cravings went away! Happy Late Birthday, I hope you enjoyed your chocolate cake! 😉

      Reply
  6. Thanks for sharing your tips on lowering sugar intake!

    Reply
    • Of course, you’re welcome!

      Reply
  7. These are amazing tips. I do struggle with sugar sometimes so I will definitely be saving this post to help in the future.

    Reply
    • Thanks, good luck 😀

      Reply
  8. Good info. Glad you made the effort to do this. Our bodies do need a form of sugar (glucose) to function properly and are designed to favor those energy sources – whether or not we ever eat birthday cake. Therefore, staying away from the many forms of sugar available in unnaturally potent forms is increasingly difficult. But worth it.

    Reply
    • It is certainly difficult to stay away from it if you eat any kind of processed food that is for sure.

      Reply
  9. These are great tips Summer! I always feel so much better when I take a break from sugar for a while, and find that I need very little to satisfy my sweet tooth after.

    Reply
    • Thanks, Emily, I agree it takes a lot less now to satisfy my sweet tooth, thank goodness!

      Reply
  10. No added sugar for me in 16 years! Don’t need it. Don’t want it. And actually, the reason why I quit is that my body cannot process it. So it’s medically related as to why I quit, but also a huge blessing!

    Reply
    • I bet that is a little hidden blessing. I’m glad you don’t miss it too, that has to make it easier.

      Reply
  11. Great tips! I definitely have a sweet tooth that needs to be worked on…

    Reply

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