I’ve been meaning to write this post for awhile now since I finally feel in control of my sugar cravings. I guess you could say it’s been a long journey to kick my sugar habit once and for all. It definitely didn’t happen overnight. In fact, it took me a solid year and a half to truly overcome it.
If you look back at my old posts, the first time I shared my sugar “problem” was in December 2010. I had a rough few days of bingeing on desserts around the holidays, so I vowed right then and there to get it together. As I said in that post, if you don’t like something about yourself, change it, and that’s exactly what I did. I was sick of being controlled by sugar, so I set out to kick my habit for good.
Since then, I’ve slowly made changes to my diet—ones that I knew I could sustain for the long-term. Just like losing weight, conquering my sugar cravings was something I saw as a permanent lifestyle change, so I needed to figure out how to incorporate sweets into my life without overdoing it every time I ate them. I knew going cold turkey would never work because I love dessert so much and wouldn’t want to live without it. (Dessert brings me great joy!) Plus, I knew if I tried giving up sugar all together, I’d only crave it more and go nuts the next time I was faced with a plate of cookies.
I started my journey to conquer my sugar cravings by trying all of the tips you’ve probably heard before:
- Drink water.
- Get more sleep.
- Exercise.
- Brush your teeth.
- Reduce caffeine.
- Eliminate artificial sweeteners.
- Slow down and find “sweetness” in non-food ways.
All of these are great tips and many of them work well for others, but even after I tried most of these things, I still had a killer sweet tooth. I love to eat, and I love eating sweets even more, so my goal was to figure out what worked best for me. I had many ups and downs over the past 18 months, but, ultimately, here’s what worked for me:
Eating more “real” food.
I can’t stress this one enough. It was so important in helping me overcome my sugar addiction. It also encouraged me take a good, hard, honest look at the way I was eating and, ultimately, it helped me clean up my diet.
I realized that when I overdid it on sweets, I hadn’t eaten much “real” food. For me, this means something with substance—like meat, fish, eggs, beans, Greek yogurt, avocado, cheese, nut butter, etc. I also realized I was eating a ton of carbs and not enough protein and healthy fats. Sure, I was eating plenty of whole grains, fruits, veggies, and other nutritious foods, but I always wanted something more to eat, which meant I wasn’t fully satisfied and I’d go straight for the sweet stuff. When I started to increase the amount of “real” food in my diet, it was much easier to control my cravings.
If I craved something sweet after I finished eating a meal, I’d go back for a second (or even third) serving. Usually, it was just a small portion, but I figured if I was craving something more to eat, it should be something nutritious and not sugar. Once I felt full from the second serving, I rarely wanted dessert. And if I did, a bite or two (a piece of chocolate or a small handful of butterscotch chips) usually did the trick. I felt satisfied and in control of my cravings, so it wasn’t difficult to stop eating sweets once I started.
Getting the sweet stuff out of the house.
Surprisingly, getting the sweet stuff out of the house was kind of difficult for me. I mean, I love dessert. You’d think, it would be as simple as just don’t buy it, but I found myself buying bags of butterscotch chips and baking cookies randomly whenever the craving struck. Then, during a grocery shopping trip one week, I forgot to buy butterscotch chips.
Initially, I was bummed that I forgot to buy butterscotch chips, and I worried I wouldn’t able to make it through the week without something sweet in the house. I considered going back to the grocery store to buy some, but then it didn’t seem worth it to me. I was trying to kick my sugar habit, so why the heck would I make an effort to go buy sugar? I guess it finally clicked, and I stopped buying sweet treats for the house.
Not having this type of food in the house makes it so much easier to fill my diet with more nutritious foods, which brings me to what really helped me kick my sugar habit once and for all.
Filling my kitchen with my favorite healthy-sweet foods.
And I’m not just talking about bananas!
I fill my kitchen with raspberries, blueberries, blackberries, mangos… you know, all of the expensive fruit that I love so much. I figure if I’m spending the money on these pricey fruits, I won’t let them go to waste and they’ll be the first thing I go for when a craving for something sweet strikes. (Sweet potatoes also fall into this same healthy-sweet category for me.)
Ok, you’re probably thinking: Fruit is not dessert. I totally agree, and I won’t tell you eating a bunch of strawberries is better than eating a Funfetti cake pop. Clearly, you can’t compare these two things within the same dessert category. But, I discovered if I paired fruit (or sweet potatoes) with a more “substantial” food, it often satisfied my sweet craving. My favorite combos: sliced banana with almond butter, fresh berries with Greek yogurt, Adora disks dipped into peanut butter, or fruit smoothies with protein powder mixed it. Additionally, sweet potato wedges + peanut butter is an amazingly satisfying sweet snack. For added sweetness, I’ll sometimes add cinnamon, shredded coconut, and/or raisins.
I still enjoy sweets—almost everyday, in fact—but the difference is I don’t need to have them. I can consciously make a decision whether I want to eat a sweet treat or not. Back in the day, I had zero control of my cravings and felt totally helpless around desserts— there was more than one occasion that I ate too many desserts and physically felt ill afterward. Once I started eating something sweet, I wanted more and more of it. Nowadays, I can enjoy one or two cookies and not eat the whole batch. There’s even been times that I’ve forgotten about baked goods or other delicious things in the house, which would have never happened 18 months ago. Let’s just say I’ve made great strides since December 2010!
If you’re trying to kick a sugar addiction, I hope you found this post helpful. Of course, I’m not a doctor or Registered Dietitian, but these things worked for me, so they might work for you, too!
Do you struggle with sugar cravings? What makes you crave sugar? What are your tips for controlling your sugar cravings?
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I definitely struggle with being addicted to sugar! If I have one sugary treat, I want another, & another, & then more the next day & so on. Keeping sweets in check & limiting them a bit seems to help tame the really out of control behavior!
wow this is a really great post Tina! I think it’s awesome how far you’ve come since last year….And I think I’d have to agree on eating more “real” foods! I noticed that when I eat lots of veggies throughout the day, my body doesn’t ask for too much sugar. Lately, I’ve been craving more sweets than usual and I’m not sure why. But I do notice that I really want dessert if I don’t get enough sleep and I’m tired! Also, it’s interesting that to Americans fruit is never dessert because Koreans (especially the older generation) always eat some fruit after dinner.
What a great post! I’ve had to eliminate ALL sugar (even fruit, dairy and grains!) on the Body Ecology Diet in order to kill Candida yeast. I’ve been on the diet for about 2 months now — those are great tips. It’s amazing how great you feel once you kick the “white stuff!”
I couldn’t agree more! I love the tips you shared… and the biggest one for me, is like you said, eating more REAL food. I also think the less sweets you eat, the less you crave it. And natural “sweet” things taste sweeter than you remembered. Some favorites: sweet potato fries, a perfectly ripe strawberry, veggie juice made with kale, spinach, parsley, cucumber, apples, and lemon, greek yogurt, etc.
@Kelly @ No Sugar Sweet Life:
Great point! I have a killer sweet tooth as well and I’m finding that the better self control I have and resist sweets, the easier it is to do so.
I am absolutely addicted to sugar. I can go without candy and pop but I need a cookie dough fix every few days and some sort of little dessert after nearly every meal. I don’t think I’m out of control like eating a whole batch of cookies by myself but I definitely feel like I need to work things. I think my brain has conditioned itself to “need” something sweet after eating something savory. Kind of like a Pavlov’s dogs thing. I know going cold turkey for me would be a disaster but I’m trying to find ways to satisfy my sweet tooth that are more healthy for me. Thanks for this great post. I’m glad I’m not the only sugar addict out there!
Tina, this was brilliant!
I definitely had a problem with sugar as well, especially Nutella haha. It was almost impossible for me to stop at 2 spoonfuls.
What helped me the most was like you said, eating real food and being more strict with portion control. If I let myself eat more than 2 treats, chances are I’ll eat like 6.
I definitely struggle with sugar cravings. And it comes in waves. I’ll be really bad for awhile and then I’ll get better at dealing with it and then I’ll struggle again. It’s the ebb and flow of life, I guess. But I do love my sugar, sweets and dessert so I can’t completely live without it! Drinking more water and allowing myself a little bit when I want it has proved better than denying myself completely.
This post is amazing. I think the reason why I have gained some weight is because of my insane sugar cravings. I think I’m going to start incorporating your ideas of bananas and almond butter, sweet potato wedges with peanut butter and an adora disk with peanut butter. Thank you so much for posting this! Do you mind if I make list of these things on my blog? I dont want to copy wright you I just want to make sure its ok before I post it under my weight loss section of my blog. Have a great day
Feel free to put them on your blog!
Great post Tina! I agree with all of your tips, to them I would add this for myself; limitting products with added/hidden sugar in them. For example – the peanut butter I used to buy had sugar as the second ingredient! When I started carefully reading labels, I was appalled to see how much sugar was in the products I consumed – no wonder I had cravings!!! (Sneaky buggers) Making a comittment to eat more whole foods and to only eat “sweets” that I’ve made myself has cut down on my sugar consumption too. I find my body does better with honey, maple syrup, and date sugar compared to refined – not the same drug-like reaction. Any way, thanks as always for your post!
Tina, I love this post. I had to kick sugar (and carbs) when I was disgnosed with Gestational Diabetes. Unfortunately, I had to go cold turkey during my pregnancies, which was unfun, especially during the holidays! With the help of my appointed nutritionist, I was able to find the foods that worked for me like eggs, cheese, vegetables (low in carbs) and meats. I would have fruit in moderation and only after I ate some protein. Of course, I had to satisfy my sweet tooth. For that, I would have Sugar Free Chocolate pudding and SF popsicles. The change in diet was probably one of the most difficult things I have ever done. But, I had two healthy babies and managed to lose 25 lbs.
I had to read your post.I’ve struggled with sugar addiction since I’ve been old enough to eat! I loved your trick about brushing your teeth. I do that all the time after dinner to keep myself from eating dessert.
I’m a total sugar addict and this was much needed! Thank you for the tips! xo
This is such a great post. I am so addicted to sugar, and could defiantly use this advise!
What a great post! I struggle a lot with sugar too and I’m with you all those little tips that work for most people just don’t do it for me! I follow a lot of the rules you do! I eat about 80% Paleo so I focus on a lot of meat and veggies, I also love Greek yogurt and fresh fruit! I make sure I am content and don’t go too long without eating. Plus I don’t keep sweet stuff in the house! If I don’t buy it, I won’t eat it!
I don’t have sugar cravings at all but I do have salt cravings. I have been taking some of the same steps that you have to cut back on salty snacks.
I love all your tips! I don’t really get bad sugar cravings, and I think it’s because I do exactly what you suggested – eat real food and eat healthy sweet stuff. It’s amazing how much my morning bowl of banana oatmeal with nut butter can satisfy my sugar cravings!
After eating essentially no sugar (other than naturally occurring in fruit) for over 2 months I was *amazed* at how super sweet certain things tasted. Some dressings for example, or even things like natural peanut butter (peanuts and salt). I posted recently that peanut butter is my new dessert…something about the creamy texture, the sweetness and the flavor is often enough for me. And, I totally second you on the fruit as dessert, especially if one has removed sugar and artificial sweetners, fruit is SO sweet and good!
I just love how sensible and well balanced your advice is, Tina. Thank you for the tips
I find that PMS is responsible for my sugar cravings. I usually find eating a bit of fruit each day manages them, but I usually figure out Aunty Flo is about to arrive when I suddenly crave chocolate on a daily basis. I just go with it, but try and keep it to a bar and not a block! I’ve actually been meaning to do some research into how I can better manage the cravings.
I really needed to read this. This is my biggest weight loss/healthy living obstacle. The part about not eating enough real food is totally true sure I eat tons of fruits and whole grains like you said, but I lack protein. Plus I feel like I always deserve a sweet after dinner. Have to break this habit!
I started reading blogs because of that post! Great tips, I use them all. I still struggle with it, especially at night, but I’ve found that getting in a good snack in the late afternoon really helps my willpower.
I definitely struggle with my alter ego, the “Sugar Monster”. It’s so bad that many people know and joke about my little hidden monster. Thank you so much for sharing your sugar addiction story! I’m glad I’m not the only one who’s struggled with cravings like that. I’m going to try some of your tips and hopefully they will help me tame my inner monster.
Wonderful post Tina! I really struggle with sugar cravings. I find myself eating one little sweet treat and then going back for more and more. Like you, I have stopped buying the stuff and having it around the house. I just need to stick with it and remember that I have to make this change. There is no magic button that is just going to make my bad habits go away!
Thanks Tina! I struggle with binge eating on sweets/carbs. I find that eating more whole foods does help like you said. I also think that my urges can be emotional at times as well. I haven’t been able to stop buying sweets in some form. I have a son who likes sweets and I probably past my bad habits onto him. It’s tough with a kid because he is used to having some sort of snack around. Any tips of what I can keep around the house for him that wouldn’t be too bad? I don’t want to go cold turkey on him…or me lol. I like the choc/butterscotch chip idea.
I too used to have an addiction to sugar. I couldn’t seem to have just ONE cookie, I had to have 4 if they were presented to me. Not ideal. As I read more of this post (thank you for it, by the way), I was surprised to see how similar our tactics were for kicking this habit! I really like your approach. I completely agree that it’s necessary to still have some sweets and not go cold turkey because you’ll just fall off the bandwagon again. Good work!
Such a great post, Tina! I, too, have struggles with sugar addiction for most of my life. I have, in the past year, reduced the amount of sugar that I eat to the point that I can go a few days without chocolate, cookies or cake. I always try to aim for 90% whole, good foods and 10% fun foods, which I usualy have on Saturdays.
Thanks for the great post, this is definitely going to be one that I bookmark and re-read when the cravings kick in!
I’m really glad to hear that you’ve made so much progress! I remember when you posted initially about your difficulties with sugar, and I really appreciated your honestly — and still do. The “give up the white stuff” approach has never worked for me, and so I think your tips are really helpful.
For me, eating more fruit has helped me limit sugar in my life. I know that some people also advocate limiting fruit, but I don’t think that will ever really work for me.
Thanks Tina! I have a MAJOR sweet tooth and I’m trying to reign it in
. I’m going to try your tips!
I totally agree with the “”eat real food” tip. I think some people would hear things like that and misinterpret it to mean “avoid sweets and treats & eat super healthy food instead”. That’s not the case! I know that whenever I eat real foods, I just feel better all around, but there’s still room for sweets here & there
I have some friends who tried almost everything to combat their sugar addiction. I’ll recommend some of your tips to them. Hopefully they’ll be able to live a life with less sugar intake from then on.
I really enjoyed your post since I can relate so much. I have to have chocolate after every meal, it’s ridiculous. And i’m always craving carbs like cereal or bread. When I do eat ‘real’ food I purposely don’t get full because I know i’ll be eating something sweet after and will fill up on that. I’ve been wanting to get this under control for so long but it’s SO hard!! I keep finding myself eating chocolate when the temptation arises and thinking i’ll get it under control next time..easy to say after you’ve satisfied the craving!! I too enjoy sweets so much and would never want to give them up altogether, but I definitely need to get in control of my body! So i’m going to have to try some of these things you did. Sorry about the eassay comment..thanks for your story!
Hey Tina,
Grateful for the “eat real food” suggestion. Really struggling with sugar lately – and need to find a way to kick it. Thanks!
I’m way behind most of these comments and your original post, but I just came across your blog and it couldn’t have been at a better time. It really helps to hear that others struggle with the sugar addiction – especially that inability to stop with just one sweet treat. I’m going to minimize this page as I go to bed and pull it back up tomorrow to remind myself throughout the day that I CAN take more control over the sweets! Thanks to all for your comments and to Tina for the blog!!
I know this post is from awhile ago but I just have to say how much I love it. This is exactly how I feel and its great to read that I am not the only person who feels out of control around the treats at a party/meeting. I honestly hear myself saying “stop! don’t eat that” while my hand moves towards the plate. Insane. I am hoping to kick my sugar addiction this year and gain control over my cravings. Why are desserts so darn good?! Thanks, girl!
I know this is an old post, but I’ve just come to terms that I eat way too much sugar. I’ve made a half-hearted attempt to curb this addiction in the past, but I really want to get serious about it now. Thanks for posting these tips, I am definitely going to use them!
I just found this post. Boy am I struggling with the sugar cravings I’ve done so well for two weeks and all of a sudden I’m feeling just like you described, out of control.
I have a huge problem with sweets. I tried paleo, I tried atkins, restricting so much made me miserable and sad. I’d have break downs almost every day and cry. (Yes, it was that bad.) I’m still working on it but I’ve cut back a lot and cut regular white sugar out all together. I stick to stevia, agave, and coconut sugar. Although these are still sugars, I feel better eating them and am starting to be able to cut back.
I thought I was finished with my sweet tooth, because I managed to decide eating sweets and wasn’t craving them. Now, there has been so much going on in my life and the sugary carvings just hit me again. I hope to improve my habits during the next weeks and months.
Hiii I would just like to say I love your blog and this post especially as there were times were I did the exact same thing where I would keep eating more desserts or anything else sweet, and I really think eating more real food helps as well as the other things you’ve mentioned.
What are you thoughts on “natural sweeteners” such as truvia, stevia, erythritol,etc. I have a huge sweet tooth, and my husband and I have been eating the KETO diet, and I have found using these sweeteners lets me eat that diet as well as have some sweets to keep me from binge eating.
This is a great post and was something that I really needed to read. I’ve struggled with my sugar addiction for a long time. About a year ago, I was able to ween myself off and never felt better. And then, slowly but surely, sugary treats crept back in to my life. I’ve been working to ween myself off sugar again – it’s good to know that someone else has been successful!
Great post!! I found your site via a recipe on pinterest. I am also a runner and Crossfitter, so started looking around more. Unfortunately I am also a sugar addict. Candy daily, lots of it at times. None of those other suggestions have worked for me either. I will try some of the ones that have worked for you. Thanks!
I just found your site today. This is something I struggle with daily. My food habits have been changing over the past several years. Primarily due to health issues I’ve lived with for the past 20 plus years. This is my last and biggest challenge. I gave up sodas last year. Now the biggest problem, desserts!!! Thank you for sharing all your successes. I’ve turned to fruit over the past several weeks. Like you, it’s helped a lot. The feeling of failure when that taste of sugar hits your lips, is so overwhelming. Just to hear you say it took you over a year to overcome the sugar addition is so comforting. We all beat ourselves up, when we shouldn’t. I found your message today for a reason. Thank you for your message. My day is so much better because of it. Keep it all coming. I’ll be listening. Thanks again!!! April
I’ve thought about this a lot and I’ve realized that I don’t even like sweets THAT much. I think that I like them but when it comes down to it, I really just want them because I think that they are more exciting than normal food. I’ve been trying to change that belief for the past few months but its been really hard! I’ve been eating more real food and it has made a huge difference, but I still have a long way to go… Any tips on over coming the emotional aspect of it?
For me personally, artificial sweeteners pretty much do the trick. While I have difficulties in withstanding the sweet taste, I don’t seem to have negative effects from the insuline modulation. I keep more or less track of my daily energy intake and I’m able to counter a surplus the next day.
Also, I try to avoid buying sweets or snacks in the first place.
Tina, I loved reading this post. I am a few weeks into doing the same thing. I’ve even started my own blog as motivation. I eat healthily but was eating too many sweet things and recognised many of the points you made in your pre-Christmas post. It’s so reassuring to know that there are lots of healthy people out there who enjoy the “naughty” stuff as much as I do and that it doesn’t stop you from being a healthy, fit person (who ENJOYS food!).
My key word is *balance*, reducing sugar and eating more “real” foods (so that I’m satisfied and not hungry) is working wonders for me and I’m feeling really good.
Let’s keep enjoying the fun foods without letting them take over!
Loving the blog… as you can see I started at the beginning and am now catching up backwards!
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