How To Quit Sugar In 2 Easy Steps [+ Recipes] (2024)

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How do you actually stop eating sugar and why does it even matter, especially if you're looking to achieve a weight loss goal? Today I'm breaking down the super simple 2 step process of how you can quit sugar easily and achieve your weight loss goals!

*I also have a video version of this article, so if you want to follow along with the video, scroll down!

How To Quit Sugar In 2 Easy Steps [+ Recipes] (1)

What Is Sugar?

Technically, all carbohydrates will break down into sugar. Sugar is the most basic building block of carbohydrates and the body breaks down all (digestible) carbohydrates into sugar. This means sugar can technically come from healthy sources such as sweet potatoes and butternut squash.

But unless you are extremely carbohydrate sensitive, these aren't the types of sugars you need to be worried about when working toward a weight loss goal. When we're talking about "quitting sugar", we're focused on the dense and refined sources of sugars, such as cane sugar, honey, maple syrup, agave, high fructose corn syrup and coconut sugar.

Related: How To Detox From Sugar FAST

What Happens When You Eat Sugar?

When you eat sugar, the body releases the storing hormone insulin. The more insulin the body releases, the harder it can be to switch back into lipolysis (aka fat burning). Foods that contain high amounts of fiber and less sugar, such as whole fruit or vegetables, will cause the body to secrete much less insulin than foods that contain low fiber and high sugar, like fruit juice or added sugars. With this in mind, one of the main goals with weight loss is to help the body get back into fat burning as quickly as possible - which is where greatly reducing or removing dense sources of sugar can be very helpful.

Related: How Much Weight Can You Lose In A Month?

How To Quit Sugar In 2 Easy Steps [+ Recipes] (3)

What Foods Have Sugar?

Foods that are high in sugar include (but are NOT limited to) honey, maple syrup, fruit juice, soda, cookies, ice cream, sweetened coffees, cane sugar, agave syrup/nectar, coconut sugar/nectar, high fructose corn syrup, protein bars, cereals, most bread, most salad dressings, sweetened yogurts and coffee creamers.

Related: The Top 6 BEST Pasta Alternatives For Weight Loss

Why Do We Crave Sugar?

If we can understand why we crave sugar, then we can understand how to stop craving sugar and finally achieve and maintain a weight loss goal. It all comes down to some basic physiology: Our body always wants to maintain a steady blood sugar level. When this dips down, we enter into a lower blood sugar state and sometimes even hypoglycemia. When blood sugar dips, the body sends urgent signals to eat something to bring blood sugar back up - cue hanger and immediately searching your pantry for chocolate.

Ironically, what can typically cause these low blood sugar states is eating foods high in sugar or high in refined carbohydrates. This causes a spike and rapid fall in blood sugar and increased sugar cravings as a result. (Watch the video below for a more details breakdown of this phenomenon).

Related: The Top 10 Fruits To Eat For Weight Loss

How To Quit Sugar In 2 Steps

Now that we know what causes sugar cravings, we can jump into the two step process of stopping sugar cravings.

Step 1: Start your first meal with protein, fat and fiber

Each of these food components specifically aims to balance blood glucose levels and boost satiety (aka, that sensation of feeling full and satisfied after a meal). Protein signals the satiety hormone peptide YY, fat signals the satiety hormone CCK and fiber acts on the stretch mechanism in the stomach to tell your brain that you don't need to keep eating. So not only do each of these food components help you feel full and satisfied, none of them will spike blood glucose levels either, which helps to keep blood glucose levels stable (bye-bye sugar cravings!).

Step 2: Don't add any added sugars

As we've noted, the more added sugars you use, the more likely your blood glucose levels will go on a wild ride and stimulate more sugar cravings. So by focusing on protein, fat and fiber rich foods and NOT adding sugar, you're able to feel full and satisfied without triggering sugar cravings.

Related: 5 Breakfasts You're Eating That Are Causing You To Gain Weight

A Day Of Zero Sugar Meals

Not eating added sugars for a day can actually be surprisingly easy and delicious! Check out my example meal plan below. You can also find my full 7 Day Detox with zero sugar recipes, additional strategies and meal plans HERE.

Breakfast: Keto Coffee + Greek Berry and Cream Smoothie

Lunch: Cauliflower Rice Spicy Burrito Bowl

Dinner: Zucchini Sundried Tomato Lasagna

Related: 7 Day Sugar Detox Program (Full Meal Plan!)

Your Nutritionist,


How To Quit Sugar In 2 Easy Steps [+ Recipes] (6)

Autumn Elle Nutrition

How To Quit Sugar In 2 Easy Steps [+ Recipes] (2024)


What is the easiest way to quit sugar? ›

10 Ways to Quit Sugar
  1. Read the Label Details. Knowing what foods have sugars, hidden or not, can help you cut out sugar. ...
  2. Limit White Sugar. ...
  3. Switch Out Sugary Drinks. ...
  4. Reorganize Foods at Home. ...
  5. Make Foods and Drinks from Scratch. ...
  6. Swap Treats With Simple Carbs. ...
  7. Remember Sugars in Restaurant Foods. ...
  8. Don't Stop Sugar Cold Turkey.
Nov 7, 2023

What do you eat on the 14 day no sugar challenge? ›

Foods to eat

Whole Grains: Include quinoa, brown rice, and oats for complex carbohydrates without added sugars. Healthy Fats: Incorporate avocados, nuts, and olive oil for satiety and essential fatty acids. Dairy or Dairy Alternatives: Choose unsweetened options for milk, yogurt, and cheese to avoid added sugars.

How long does it take to flush out sugar from your body? ›

Drop your sugar intake at once. The Ohio University Medical Center determined that a sugar detox will take between 3-10 days. The more sugar you are normally taking in, the longer the detox will take.

What foods have no sugar? ›

Seafood, pork, beef, and chicken are all sugar-free. They're also an important source of protein and omega-3 fatty acids. If you don't eat meat, soybeans, lentils, beans, nuts, and seeds are great sugar-free, high-protein foods.

How to quit sugar for dummies? ›

Keep reading for tips on how to get started, foods to look out for, sweet substitutes to try, and more.
  1. Start gradually. ...
  2. Cut the obvious sources. ...
  3. Start reading food labels. ...
  4. Learn the code names for sugar. ...
  5. Avoid artificial sweeteners. ...
  6. Don't drink it. ...
  7. Opt for the unsweetened version. ...
  8. Add more flavor without adding sugar.

What is the best drink to detox sugar? ›

What are homemade sugar detox drinks? Homemade sugar detox drinks include options like lemon water with mint, cucumber and ginger-infused water, Tulsi Water, Neem water and herbal teas.

What foods are 100% sugar free? ›

Moreover, some foods are completely sugar free. These include: Proteins: seafood, pork, beef, chicken, lentils, beans, soybeans. Fats: butter, nuts, seeds.

Can you eat peanut butter on no sugar diet? ›

Peanut butter is an excellent addition to a diabetic diet. Always look for peanut butter that only contains peanuts and possibly some salt. Avoid peanut butter with added sugar and hydrogenated oils.

What can I snack on on no sugar diet? ›

Best snacks for a no sugar diet.
  • Banana Oat Energy Bars. Grated carrots and apple combine with mashed banana, unsweetened applesauce, rolled oats, and chopped peanuts. ...
  • Quick Black Bean Hummus. ...
  • Gourmet Microwave Popcorn. ...
  • Hatch Chile Salsa. ...
  • Baked Tortilla Chips. ...
  • Guacamole. ...
  • Roasted Chickpeas. ...
  • Super Easy Hummus.
Aug 30, 2021

Can I eat fruit on a no sugar diet? ›

Including whole fruits in a no-sugar diet can still be healthful. However, if a person chooses to eat dried fruit, they should do so in moderation and look for varieties without added sugar. Eliminating sugar from the diet is not a complete solution for weight loss.

Does lemon water flush out sugar? ›

Lemon water may not directly impact your blood sugar levels and cause it to come down, but it can surely help prevent untimely spikes. The easy to make beverage is very low in carbohydrates and calories, and keeps you hydrated, which is very essential for diabetics to ensure.

Will cutting out sugar reduce belly fat? ›

Target sugar

One good place to begin improving your food choices is to eliminate sugary drinks — and not just soda, but juices. Sugar increases belly fat and fiber reduces belly fat; thus when you're juicing fruits, you're removing the fiber, leaving pure sugar.

Which bread has no sugar? ›

Ciabatta and classic Italian bread contain no sugar. Pita bread is usually made without sugar although some bakers do add a little.

What happens after 2 weeks of no sugar? ›

By quitting sugar, participants in the two-week experiment experienced improvements in cholesterol levels, blood pressure, and cardiovascular function. They also noticed a decrease in inflammation, reducing the risk of chronic diseases and promoting overall health.

How to detox from sugar in 3 days? ›

So for the first three days on a sugar detox, Alpert recommends no added sugars – but also no fruits, no starchy vegetables (such as corn, peas, sweet potatoes and butternut squash), no dairy, no grains and no alcohol. “You're basically eating protein, vegetables and healthy fats.”

What should I eat when I quit sugar? ›

Foods to eat
  • Vegetables: broccoli, cauliflower, spinach, carrots, asparagus, zucchini, sweet potatoes, etc.
  • Fruits: apples, oranges, berries, grapes, cherries, grapefruit, etc.
  • Proteins: chicken, fish, beef, tofu, eggs, etc.
  • Healthy fat sources: egg yolks, avocados, nuts, seeds, olive oil, unsweetened yogurt, etc.
Feb 26, 2021

How can I flush my sugar in one day? ›

Drink plenty of water

Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels.

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