How to Stop Eating Sugar: 19 Steps

3. Feed your good gut bacteria, suggests Elizabeth Lipski, PhD, CCN, CHN, author of Digestion Connection. Your gut bacteria play a surprising role in setting off food cravings, so keep them happy with the right foods. “Honey is a good prebiotic food,” says Lipski. “Other foods with probiotics include asparagus, bananas, eggplant, garlic, kefir, sugar maple, and yogurt.”

4. Eat more chocolate as a way to stay satisfied, says Will Clower, PhD, author of Eat Chocolate, Lose Weight. Chocolate is a great tool for taming your sweet tooth. “Teach your tastes to like the healthier options—like dark chocolate,” says Clower. “In neuroscience, this is called ‘gustatory habituation.’” He likens it to making the switch from whole milk to skim—at first skim tastes like water, but after a while, you wonder how you ever drank milk that now tastes like cream.

Chocolate is a great way to train your brain to prefer less-sweet foods because there’s a wide variety of chocolate sold, from milk chocolate to upwards of 85 percent dark. “As your preference moves toward darker chocolate, your tastes will be sculpted so that you won’t even want your former faves.”

5. Eat fat, says JJ Virgin, CNS, CHFS to help break the sugar cycle.

quit-sugarIndulging your sugar cravings will only set you up for more failure later. Virgin explains that high-sugar foods cause blood-sugar spikes, leading to insulin imbalances. Follow this down the rabbit hole and you go into a nasty downward cycle of cravings, spikes, and more sugar.

Instead, satisfy your cravings with healthy fats. “Fat doesn’t raise your insulin levels,” says Virgin. “Insulin doesn’t acknowledge fat, and that’s just the way you want it.” She recommends having two to three servings of healthy fats, like avocado, ghee, or olive oil, at every meal.

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