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When my favorite pair of gray “interview pants” refused to button recently, I was dumbfounded. How did I gain this much weight without even realizing it? But I couldn’t deny the weight gain. I had, after all, fallen off my diet and stopped exercising altogether. Lucky for me, I'd re-composed my body once before, so this time, I had the formula: cut carbs and sugar and work out five days a week.
This will be easy, I thought. Just do what worked last time, I thought. On Day 1, I hit the gym, and it felt darn good. I followed my sweat session with a high-protein lunch of eggs and avocado. Those pants will fit like a glove soon enough, I thought. I had salmon and salad for dinner and was feeling satisfied. Day 1 is complete, or so I thought.
But as soon as I sat down on the couch to watch Dateline, all I could think about was chocolate. Wait it out, I told myself, the craving will go away. But the craving didn’t go away. It got stronger until I caved and indulged in way too many chocolate chips. And much to my disappointment, this after-dinner craving returned night after night after night.
I had a full-on sugar addiction (or so I thought), and I couldn’t kick it. I felt weak, dependent, and kind of disgusted with myself. Although my sugar addiction felt real, Yaa Boakye, a registered dietitian and nutritionist, shares that “scientific research does not support the idea that humans become truly addicted to sugar the way they do to nicotine or drugs. There are no established diagnostic criteria for sugar addiction, making it difficult to define clinically.”
She adds, “When you eat something sweet, your brain releases dopamine — the same neurotransmitter involved in pleasure and reward. This creates a habit loop: craving, eating, satisfaction, repetition. Over time, this loop or pattern can feel compulsive, leading some to believe they’re addicted to sugar.”
Cutting back on sugar isn’t likely to be dangerous, nor will it cause severe withdrawal symptoms. But you can expect to experience irritability, a temporary increase in cravings, and even fatigue and brain fog as your brain and body adjust to the decrease in sugar intake. It isn’t easy by any means, but don’t worry, there are a few tips and tricks to help you kick the sweets once and for all.
Wean Yourself Off
There is no need to go cold turkey if that feels too hard. Swap your nightly candy bar for a smaller portion of the sugar-free version. Try dark chocolate (the higher the cacao percentage, the lower the sugar content). Stick with your favorite sweet treat, but decrease the frequency with which you indulge. The key is to lower your overall sugar intake as a first step towards eliminating it altogether. If ice cream is your go-to dessert, consider investing in a Ninja Creami (a blender of sorts), which has been trending in the world of fitness and nutrition. It makes the creamiest high-protein, low-sugar/calorie ice cream you will ever taste, and it gives you control over every ingredient in your ice cream, smoothie, sorbet, or milkshake.
My go-to recipe consists of protein or almond milk, a scoop of protein powder, and a teaspoon of peanut butter. You can also use it to make fruit smoothies, sorbet, or milkshakes.
Boakye says, “It’s about the ritual and emotional satisfaction of dessert,” says Boakye. “The Ninja Creami lets you keep that ritual but with better ingredients that nourish your body instead of working against it.” The key is to set yourself up for success by setting realistic expectations while lowering your sugar intake one dessert at a time.
Increase Your Magnesium Intake
It is time to get on the magnesium train, girlfriends. I know the idea of adding supplements to your regimen (and your wallet) is overwhelming, but you will thank me for this one.
Magnesium is known to boost exercise performance, increase sleep quality, promote heart health and — wait for it — regulate blood sugar and insulin levels!
Boakye says, “When magnesium levels drop, your body struggles to regulate glucose properly, which may lead you to crave sweets and refined carbs,” says Boakye. If you keep your magnesium levels up, those sugar cravings will decrease. “You can easily boost your magnesium intake by eating more foods like almonds, spinach, and beans. If you’re not getting enough through food, a magnesium supplement may also help keep cravings in check.”
Hydrate
Whatever your nutrition dilemma is, the answer seems to always be water. If you’re serious about giving up sugar, however, it is essential that you stay hydrated. “When your body needs water, it can send mixed signals that feel like hunger or a need for something sweet,” explains Boakye. “Staying on top of hydration — drinking enough water and keeping electrolytes balanced — can help cut down on cravings.”
Be sure you’re sipping water throughout the day, and for extra hydration, “add a pinch of salt or electrolyte supplement if you’re sweating a lot or feeling sluggish.” Electrolyte supplements are available in a variety of flavors, too, so if you, like me, don’t like the taste (or lack thereof) of water, a dash of raspberry or grape may help you get more down.
With these tips, a little willpower, and some honest accountability, I have successfully given up sugar and lived to see a life less sweet. If I can do it (and I did), you can too, Girlfriends!
Do any of you feel as though you consume too much sugar? What are you doing about it? Let us know in the comments below.
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