LIFEies on Sugar

 

The Fantastic Life Rule #6:
Set Goals 
Habits and systems are great, but sometimes we need a tangible goal to work towards to jumpstart us into action. Whether it’s 30 days without sugar or a marathon, having goals can help motivate you to make the changes faster. 

 

14 Simple-yet-Nuanced Tips That Have Helped Me Moderate My Sugar Consumption
How I’ve managed to control my sugar cravings since I completed my 30-day no-sugar challenge
By: Alexa V.S.

Photo by cottonbro studio on Pexels

Three months ago, I completed a no-sugar challenge. For 30 days, I couldn’t have:

• Added sugars. No sauces, baked goods, sweetened dairy, chocolates, etc.
• Non-nutritive sweeteners. No stevia, erythritol, etc.
• Natural sweeteners. No honey, agave, or maple syrup. (Only fruits were allowed.)

It was a transformative experience. Though the first days were hard — headaches, fatigue, mood swings — my cravings disappeared, my appetite went down, and my energy levels soared.

And my palate… It changed. Fruits started tasting sweeter.

However, these results aren’t why I think the challenge was a major success.

Not obsessing over dessert gifted me mental peace, a space I used to reflect on what was behind my self-proclaimed sugar addiction.

You can read the full story here, but here’s a quick summary of what I learned:

• I need to stop labeling myself as a sugar addict.
• Feeling guilty over having excess sugar makes me eat more because “what’s the point anymore?” — the binge-guilt cycle at its finest.
• I emotionally eat when I feel like I deserve a reward. Friday afternoons are especially triggering.
• I have completionist tendencies, which is why I feel compelled to devour a full Haagen Daaz tub in a single sitting.
• The cravings come and go in waves that we can learn to ride.
• Eating mindfully is an excellent tool for moderation.

When the challenge ended, though, I was afraid I’d go back to overconsuming sugar, to feeling out of control when exposed to my favorite treats.

That’s why, in the three months since, I’ve focused on applying all the tips I’ve learned from reputed sources and friends on how to moderate my sugar consumption.

And wouldn’t you know? They’ve worked.

Left (An average week pre-no-sugar challenge). Right (An average week post-no-sugar challenge). [Images by author]

As you can see, I’ve lowered my average sugar consumption by 20%, which may not seem like much until you see where I’m getting my sugar. I traded Magnum almond sticks and Nestle milk chocolate for apples and grapes.

Yes, I still have a chocolate croissant or a cheesecake here and there, but my diet now mainly includes natural sugars.

That’s why I can confidently say I’ve managed to moderate my sugar consumption.

Though I still have a long way to go (especially when it comes to not bingeing on trigger foods), I’m proud of where I am. Past Alexa would’ve never believed she’d drastically reduce her added sugar consumption — or that her intense cravings could be leashed.

But this is exactly what the 14 tips I’ll share in this post have helped me do. And I hope they’ll inspire you to try something new.

1. A Hard Reset

Though some people can reduce their added sugar consumption progressively, many of us need drastic measures.

A period of abstinence. A hard reset.

A no-sugar challenge.

Yes, quitting cold turkey can be intimidating, but it can be just the thing that creates a sturdy foundation for becoming a moderate sugar consumer. As our cravings are significantly reduced and we begin to appreciate natural sweetness more, the next tips on this list become easier to apply.

How to start:

• Try a no-sugar challenge. The duration can be 30 days (like me), or you can opt for a shorter timeframe. In fact, it’s been shown that cutting off sugar for at least six days can already help you reduce your cravings and adjust your taste preferences. (though I’d recommend a minimum of two weeks). You can read more about how to approach this challenge here.
• Take this time to journal and dig deep about your relationship with sugar. What are your trigger foods? What emotions lead you to overeat? What do you think is behind your “sugar addiction”?

2. Enlist Your Lazy Side

Not having trigger foods around the house is a commonly known tactic because it works.

If you have to go to the store whenever you want ice cream, you’ll likely reduce your consumption.

Do you know how many evenings I find myself craving Magnum almond sticks?

More than I’m proud to share.

But then I remember I have to walk to the store (I live in Barcelona, a walkable city), and just like that, the sugar craze gets averted. I never thought my lazy side would be useful.

Now, of course I wish I could be one of those people — Aliens — whose pantries are brimming with sweet treats yet they have no issues with moderation. And perhaps one day I will. Present-day Alexa can control herself far more effortlessly than pre-sugar-challenge Alexa. I can now have Cheerios at home for two weeks (I’ll explain how later).

But some foods are still too triggering.

I don’t yet trust myself with a box of Magnum almond sticks or a Haagen Daaz tub (clearly, we have an ice cream theme here).

I’m sure I’ll continue improving on my added-sugar moderation journey, but for now, I’m enlisting my lazy side and keeping temptation out of my house.

How to start:

• Keep trigger foods out of your home. If you want them, buy them.
• When you buy sweet treats, get them in their smallest portion size, even if more expensive. For instance, instead of getting a Magnum almond stick box at the supermarket, I buy just one at a nearby convenience store.

3. Establish a Sugar Routine

I’ve learned that the more sugar I consume, the more I crave.

That’s why my husband and I have created a sugar routine. From Monday to Friday, we’re only allowed fruit or “smart” desserts (more on this later). Saturday and Sunday are our “off” days.

At first glance, this may seem like a recipe for a binge.

We all know that one of the most common causes of overeating is restriction.

But that’s the thing. My husband and I aren’t restricting dessert during the week. We still have chocolate or even ice cream. We just pick ones that don’t make us go crazy.

Moreover, as we keep our added sugar low 5 days a week, we’re constantly resetting our cravings. Still… Perhaps we’ll change this schedule in the future. Who knows? But this is working for us now.

We’ve even created a contract to keep us motivated and accountable.

This is our current sugar routine contract. It includes the rules (only dark chocolate or “smart” desserts from Monday-Friday) and the prize we’ll get if we stick to it until March 31st (my husband wants cycling gear; I want a 60′ relaxing massage). We keep it on our fridge, so it’s super visible. [Image by author]

Some may think this is ridiculous and restrictive. Sometimes I even think so.

But then I remember something my sister-in-law— who’s a registered dietitian — said:

“Ice cream, donuts, cinnamon rolls — they were always meant to be treats for special days. Exceptions. Not what we eat daily. It’s no wonder many of us struggle with crazy cravings when we teach our bodies that indulging is an everyday thing.”

Let’s retrain ourselves to think of indulgent desserts as exceptions – not everyday treats.

How to start:

• Define a routine to structure your sugar consumption. For example, for 4 or 5 days, limit yourself to natural sugars or “smart” desserts.
• Get an accountability partner: a friend, a spouse, a sibling – doesn’t matter. Sharing the journey will make it more enjoyable.

Note: If the plan feels overly restrictive, change it. The routine should make you feel in control and comfortable, not miserable enough that you feel the need to overeat when your “off” days arrive.

4. Find Your “Smart” Desserts

Some sugary treats make us go crazy; others don’t.

The latter are the “smart” desserts. We like them enough, so they’re satisfying, but not so much that we overeat.

In my case, I’ve discovered many “smart” desserts in the months post-challenge.

Some examples are:

• Cheese with grapes and chestnuts.
• Dark chocolate with mint tea.
• Lemon sorbet.
• Diced apple or banana with full-fat yogurt and cinnamon.
• Full-fat yogurt with blueberries, a spoonful of assorted seeds, and a handful of Cheerios.
• Protein banana bread (more on this later).
• Four squares of melted dark chocolate with raspberries.

These are my go-to desserts throughout the week. They satisfy my sweet tooth but don’t make me want to binge.

Then, when the weekend comes and the time for Magnum almond sticks arrives, as I don’t feel like I’ve been depriving myself, I don’t have an insane urge to overeat.

Smart, right?

Left (hard cheese with red grapes and chestnuts). Center (my favorite dark chocolate tablets). Right (diced apple with full-fat yogurt and cinnamon). [Images by author]

How to start:

• Discover your “smart” desserts. What sweet treats do you like a lot but aren’t obsessed with? A great place to start is to try other people’s choices and experiment from there.
• If you’ve defined a sugar routine, have your “smart” treats on your “on” days. They’ll keep you from feeling restricted.

5. Create Three-Dessert Tiers

Consuming sugar moderately is easy when you’re on the days – if you follow a sugar routine – where you can only have “smart” desserts.

But what about the “off” days? The weekends?

If you’re like me, you likely don’t want to go overboard on sugary treats. You likely want to enjoy what you love without falling prey to your cravings.

To this end, I’ve combed through the internet, watched countless videos from trusted sources, and reached out to friends who’ve turned their sugar addiction around.

The next few tips are the result.

The first is the three-tier system a close friend taught me.

“Pick three desserts you like,” she said. “The first one should be your current obsession, the second something you love and is less indulgent than the first, and the third should be something small you usually have at home, like dark chocolate.”

Here are my current three desserts:

My current three dessert tiers: Cheesecake, Magnum almond stick (they’re less sugar-and-fat heavy compared to the cheesecake), and 72% dark chocolate with almonds. [Image by author]

Once you have your three desserts, the idea is to moderate your consumption by avoiding overeating on any of your chosen treats.

• If you’re feeling super indulgent, have your level 1 treat. If you still need more sugar, have your level 2 or go straight to #3. If you still need even more, go for #3. Don’t have more than one portion of each.
• If you’re feeling only a bit indulgent, have level #2 and maybe #3 if you still need more.

As you can see, with this system, you avoid eating more than one portion of your favorite desserts.

Before, I’d go to the local pastry shop and have two or sometimes three cheesecakes because I felt like a bottomless pit. Now, though, I have one cheesecake, and if I want more sweetness, I’ll have a Magnum almond stick and/or a dark chocolate square.

Though I’m still consuming more sugar than if I’d just had a single cheesecake, this is a massive improvement compared to my past self.

Baby steps.

How to start:

• Pick your three desserts. Your current favorite sweet treat should be #1. #2 should be something you love, but that’s “healthier” than #1. And #3 should be something you like but wouldn’t consider indulgent, like a dark chocolate square, a piece of fruit, or some yogurt.
• On days you’re feeling super indulgent, have all your desserts, but limit yourself to one portion of each. Start with #1, then #2, and finish with #3.

Important notes:

1. Create as many dessert trios as you want. The idea is for you to know what “healthier” dessert you should reach out for when the urge to overeat on a particular treat hits you. This will help you avoid eating all of the Magnum almond sticks in a box or having three cheesecakes when you visit the local bakery.

2. This tip can help you start eating sugar moderately on your «off» days, but the goal is to work on not needing to eat more dessert to feel satisfied with what you’ve already had. The following tips will be helpful toward that goal.

6. Make Your Plate Your BFF

The pictures below show how I used to eat ice cream vs now.

Left (how I ate Haagen Daaz ice cream before — in 25 minutes.) Right (how I have it today). [Images by author]

As you can see, I could — and usually did — eat an entire ice cream tub in a single sitting. In twenty-five minutes, to be exact.

That’s nearly 100 grams of added sugar in less than half an hour!

While doing my no-sugar challenge, though, I realized my completionist tendencies were to blame. Growing up, I was praised when I cleaned my plate and rewarded when I completed certain tasks. And now… Now my idea of pleasure is ticking off an item from my to-do list.

I love finishing tasks, a love that has made me overeat sugar.

Something felt off — and sometimes still does — if I left a half-empty ice cream tub in the freezer or only ate half a chocolate tablet. Its incomplete status irked me, so I usually ate way past satiety — or even pleasure — just to get it done.

Now, though, I never have desserts directly from their package. I serve a portion on a small plate and focus on completing that.

I can get seconds if I want; this isn’t about restricting. It’s about separating me from the need to finish an entire box of cookies.

Though I still have to work on my completionist tendencies, this tip has allowed me to not go through an entire ice cream tub in half an hour.

I call that a win.

How to start:

• Never eat sweet treats out of their box, tub, or whatever. Get a portion on a plate. You can have seconds if you want, but you’ll be less inclined to eat the entire thing this way.
• Opt for smaller plates. It can help you feel fuller and more satisfied.

7. Give Your Desserts Good Company

I can now have Cheerios at home without devouring the whole thing in a single sitting thanks to one brilliant concept: the Hunger Crushing Combo (HCC).

Registered Dietitian Abbey Sharp created this name to describe all meals with protein, healthy fats, and fiber-rich veggies. They are super satiating combos that can keep us full — and leash our cravings — for hours.

And how is this connected to the Cheerios?

Simple.

Before, I’d grab handful after handful of Cheerios from the box until nothing remained. Though delicious, Cheerios’s protein, healthy fat, and fiber content leave much to be desired.

Now, though, I grab a small bowl (see tip #6) and add full-fat yogurt (protein and fat), assorted seeds (protein, fat, and fiber), blueberries (fiber), and the Cheerios. Once I finish this snack, I’m full and satisfied. I had the Cheerios — but only a small portion.

Now the box sits on my counter for two weeks.

Past Alexa would’ve never believed this could be possible.

How I eat Cheerios today. I create an HCC with full-fat yogurt, blueberries, and the cereal. [Image by author]

However, sometimes we like something as is. For instance, I like Haagen Daaz ice cream by itself. I don’t want to mix it with yogurt or fruit or whatever.

In those cases, I have an HCC meal before the ice cream. This can be a salad or just some protein toast with cottage cheese. The goal is to balance the ice cream.

It turns out that creating HCCs with my desserts has drastically reduced my desire to eat lots of sugar. I feel satisfied with a small portion.

Magic.

Left (the salad I’ll often eat before indulging. It has mixed greens, shredded carrot, chickpeas, broccoli sprouts, canned tuna, goat cheese, and vinaigrette). Right (Toasted protein bread with cottage cheese. Another go-to small meal before indulging.) [Images by author]

How to start:

• Create Hunger Crushing Combos (HCC) with your favorite treats. Add some protein, healthy fat, and fiber-rich greens.
• Eat a balanced HCC meal before having dessert. A salad, toasts with cottage cheese and berries, or simply some steamed veggies with parmesan cheese.

8. Find Your Taste Stoppers

“Have something that resets your palate,” a friend shared with me her best tip to avoid overeating sugary treats. “I usually go for peppermint gum.”

My friend calls this a “taste stopper,” something you consume to wake you from a sugar spell.

In my friend’s case, she chews gum whenever she’s tempted to get more ice cream. The peppermint flavor removes the sweet taste from her mouth and signals that dessert time has ended.

Brilliant.

How to start:

• Find a taste stopper you can use to cut an overeating episode short. Some options are peppermint gum, coconut water (my choice), red wine, kombucha, and mint tea (my other choice).

9. Dessert, Water, Dessert, Water

Research has shown that inhaling our food makes us overeat. Our brains need time to detect we’re full.

Slowing down, then, is a clear winning strategy when we want to embrace moderation.

We need to maximize enjoyment, not by eating more quantity, but by being more mindful of every bite.

How to start:

• When having a sugary treat, take a sip of water between each bite or put your fork down. Lengthen the time you spend eating.
• Embrace mindful eating. With every bite, ask yourself: how would I describe the taste? What’s the texture like? How does it feel in my mouth? Maximize the enjoyment of every bite.

10. Rearrange Your Schedule To Avoid Triggers

Friday evenings have always been “Treat Myself” time.

After a tough week, I crave a reward. And for the longest time, dessert filled that need.

The problem was that I didn’t just have a little something something and then moved on with my day. I usually had EVERYTHING.

An ice cream tub. Three cheesecakes. A chocolate tablet.

Sugar. Sugar. Sugar.

My no-sugar challenge awakened me to this reality and made me realize that I needed to find new ways to reward myself.

That’s why now I’ve rearranged my schedule. As Friday evenings are triggering for me, I’ve made that day part of my “on” days of my sugar routine and have rewarded myself in other ways.

Since the challenge ended, I’ve spent many Fridays either working on a puzzle (love it), speaking on the phone with a loved one, or doing something fun with my husband, like playing cards or going to the cinema.

This way I can honor my need for a reward while moderating my sugar intake.

Left (long phone call with a close friend). Center (puzzle time!). Right (playing cards with my hubby and my cat). [Images by author]

How to start:

• Whenever you feel intense cravings, journal. What emotions are driving you? Try to find common threads so that you’ll be able to anticipate — and avoid — triggering moments.
• Once you’ve figured out when you’re most inclined to overindulge, find ways to rearrange your schedule. Sign up for a class at that time. Try new hobbies.
• Once you’ve figured out what emotional need is driving you to overeat, brainstorm other ways to satisfy that need.

11. Ride the Wave

I was introduced to “urge surfing” while googling ways to moderate my sugar consumption. And though this mental technique is hard — I’m not going to lie — it can be mind-blowingly effective.

The idea is to experience an urge without engaging in it.

Rather than trying to distract yourself when you feel the need to eat more dessert, focus inwardly and “Ride the wave” of your thoughts and emotions, as if you’re trying to meditate.

For instance, I got a cheesecake at a local bakery (my current obsession) last Saturday. After I was done, I obviously wanted more, and though I could’ve followed tip #5 and had a Magnum almond stick, I decided to surf the urge.

I observed the craving and resisted the enticing messages my brain provided — it’s just one tiny cheesecake, you deserve it, nothing terrible will happen — until I no longer felt like eating more.

And that was that.

How to start:

Try urge surfing the next time you experience intense cravings with the following four steps:

1. Identify your craving. “I’m having the urge to eat …” and fill in the blank.
2. Observe it. Do you feel the craving in your stomach? Are you distracted? Nervous? Do you feel the need to move or keep visiting the kitchen?
3. Be open. Don’t try to suppress or get rid of your craving. Accept the experience.
4. Pay attention to what happens next. Notice the urge as it rises, crests, falls, and subsides.

12. Get Your Hands Dirty

Preparing your sugary treats is a great way to moderate your sugar consumption.

You can:

• Use natural sugars or non-nutritive sweeteners instead of plain table sugar.
• Make smaller portions so it’s easier for you to moderate your intake.
• Add more protein or fiber to make your desserts more balanced and nutritious.

In my case, I’ve been busy in the kitchen since my no-sugar challenge ended. I’ve prepared all sorts of yummy desserts with way less sugar and way more protein than what I can buy — not to mention I’m saving a lot of money.

Triple win.

Left (chocolate coulant made with an egg, two tablespoons of erythritol, a tablespoon of powdered cacao, and a dark chocolate square). Center (tiramisu oats made with 40 grams of oats, half a cup of espresso coffee, half a banana, half a tablespoon of powdered cacao, and a tablespoon of cream cheese mixed with full-fat yogurt for the topping). Right (protein banana bread made with vanilla-flavored protein powder, oats, banana, walnuts, milk, eggs, and cinnamon). [Images by author]

How to start:

• Prepare a healthier version of your favorite desserts. Simply google “How to make XXX without added sugars.” Here are the recipes for making tiramisu oats and a high-protein, low-sugar cheesecake (what I’m trying next).

13. Avoid the Sugar Rollercoaster

Moderating our sugar consumption is easier when intense cravings aren’t haunting our days.

That’s why I searched for ways to reduce my cravings and came across Jessie Inchauspé, a French biochemist who’s translated scientific research into actionable tips that can help people reduce the blood sugar spikes that lead to cravings.

In her bestselling book, Glucose Revolution, she explains science-backed tips that can help us avoid those spikes. They are:

• Having a high-protein breakfast, preferably savory (between 20 to 35 grams of protein.)

Three breakfasts with at least 25–30 grams of protein. Left (2 scrambled eggs with 100 grams of cottage cheese, a small onion, a small tomato, and a toast). Center (avocado toast with at least 60 grams of sliced turkey and 2 eggs). Right (pancakes made with half of a medium banana, an egg, a scoop of vanilla protein powder, 20 grams of oats, 100 mL of milk, 120 grams of yogurt, cinnamon, and some baking powder. I then create a tower with layers of full-fat yogurt, peanut butter, and 0% sugar raspberry jam.) [Images by author]

• Having a salad, steamed veggies with parmesan cheese, or any other veggie starter before meals (and especially before dessert.)
• Adding healthy fats, protein, and fiber to your refined carbs (the HCC I explained before).
• Moving after every meal. Walking or raising your calves for at least 10 minutes.
• Having sweet treats as desserts, not snacks. If you want to eat between meals, choose something savory like nuts or carrots with hummus.
• Having a tablespoon of vinegar diluted in a tall glass of water before having a sugary treat.

It turns out that keeping our blood sugar levels stable can help reduce our cravings, the perfect way to moderate our sugar consumption.

How to start:

• Incorporate the Glucose Goddess’s tips one by one throughout a few months. Perhaps try moving after every meal this week (also great for increasing your daily step count), and then opt for savory breakfasts next week (this has been a game-changer for me).

14. Remember the Consequences

Some days, I find myself thinking: Well, I’ve considerably lowered the amount of sugar I eat, but is it worth it? We only live once. I have to die of something.

These dangerous thoughts have made me indulge in the past.

Not anymore.

How?

Now I rewatch videos and reread articles on why we need to lower our sugar consumption. Though it might seem like a stupidly simple tip, it has helped me stay on track. It quiets the remnants of my sugar-addicted mind and forces me to focus again on how good life can be without it.

Now, if I ever feel too tempted to indulge, I remember that a diet high in added sugar:

• Increases our risk of heart disease, cancer, depression, type 2 diabetes, and fatty liver.
• Is linked to acne.
• Accelerates the skin aging process, overall cellular aging, and cognitive decline.
• Drains our energy.

None of these risks are worth sugar’s five-minute euphoria.

How to start:

• Watch as many videos and read as many articles on the negative consequences of sugar. Save those you like most for future reference. Whenever you feel like your motivation is lacking, go back and remember your why. Here are two videos I like.
• Write down a note with a summary of the negative consequences of a diet high in added sugar. Keep it visible.

The Big Question: Is It Possible To Become a Moderate Sugar Consumer?

The short answer: yes.

The long answer: Some people have it easier than others. Some don’t even like sweets (aliens). But though it’s harder for us sugar-crazed mortals, it is possible to slowly reduce our sugar consumption.

All it takes is a strong why and the tools to make it happen, like:

• Doing a no-sugar challenge.
• Keeping trigger foods out of our homes.
• Establishing a sugar routine.
• Discovering our “smart” desserts.
• Creating a three-dessert tier to avoid overeating our favorite sugary treats.
• Eating dessert on small plates — not having them out of their package.
• Dressing our favorite sugary treats with healthy fats, protein, and fiber.
• Using taste stoppers when we want to stop eating sugar.
• Lengthening the time spent eating each bite.
• Rearranging our schedule to avoid triggering moments and finding new ways to satisfy our emotional needs without resorting to sugar.
• Learning to urge surf.
• Preparing our own sugary-yet-healthier treats.
• Keeping our blood sugar stable with the Glucose Goddess’s tips.
• Remembering the negative consequences of having too much sugar.

These 14 brilliant tips will hopefully help you on your sugar moderation journey, but please remember to never go to extremes.

Moderation is the goal, but we must always remember to enjoy our lives.

Enjoy! [Image by author]