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7 Tips to Curb Sugar Cravings When You’re Trying to Cut Back

Reducing added sugars in your diet can be challenging when intense sugar cravings strike. Here are 7 research-backed ways to help crush those cravings and cut back on the sweet stuff:

Go Cold Turkey

Cutting out added sugars completely for at least 2-4 weeks can help reboot your taste buds. This allows you to better appreciate the natural sweetness in foods like fruit. Within a few days, you will start to feel so much better.

Protein is Your Friend

Eating protein-rich foods helps control blood sugar and manages hunger hormones like ghrelin. High-protein snacks like Greek yogurt and nuts are great options.

Stay Hydrated

Thirst signals can often feel like sugar cravings and hunger. Carry a water bottle and sip it throughout the day. Try sparkling water for a more interesting flavor or add a slice of lemon.

Get Enough Sleep

Lack of sleep fuels sugar cravings. Aim for 7-9 hours per night, and go to bed early when sugar cravings feel stronger. Your hunger hormones are deeply affected by a lack of sleep.

Manage Stress

Chronically high stress levels increase cravings. Try relaxing activities like yoga, deep breathing, and meditation. Take a walk, talk to a friend, have a cup of herbal tea.

Choose Natural Sugars

When you need a little sweetness, go for whole fruits, small amounts of honey, maple syrup, or dark chocolate. Use dates in recipes that call for

Stock Healthy Snacks

Having sugar-free snacks like berries, kale chips, roasted chickpeas and fresh veggies makes it easier to avoid temptation.

The bottom line is that sugar cravings are very common. With the right strategies, you can curb those cravings and succeed in cutting back on added sugars for better health. Focus on protein, hydration, sleep, stress relief and consuming natural sugars instead of the added stuff.

I overcame my sugar cravings and lost 135 pounds in 2010/11 and my life was transformed. If you need support in overcoming your sugar cravings, I’m happy to help.

Want to hear about my Crowd Out the Bad Method to Conquer Cravings, Lose Weight, and Avoid Diabetes? Take the First Step with a FREE Consultation and Learn from My 135-Pound Victory Over Pre-Diabetes!


  1. Doug on January 6, 2024 at 1:29 am

    It makes more sense to focus on what to eat rather than continually reviewing what we should not be eating. 😉 blog on!

    • Karen Admin on January 6, 2024 at 2:46 pm

      Doug…coming from a position of lack or denial, often doesn’t go well. It’s all about perspective. If you think “I can never have that food again” v. “I can choose to eat this to improve my health”, you are more likely to sustain the good habits you are building. Each decision can either take you closer to or farther from a state of wellness.

  2. Stephanie on January 7, 2024 at 8:45 pm

    These are great suggestions. Thank you for sharing a quick reference list!

    • Karen Admin on January 7, 2024 at 10:00 pm

      My pleasure Stephanie

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