How to Quit Sweets, for Real This Time
/
By: Lindsay Taylor PhD
By far, the number one complaint I hear from people who are trying to upgrade their diets is that they can't seem to ditch sweets. Even once they're comfortable eating a Primal or keto diet, sweet cravings still hang around like a devil on their shoulder, whispering that they should go ahead and "cheat." I'm using the term "sweets" here to encompass the wide world of candy, baked desserts (cookies, cakes, cupcakes), ice cream, donuts-that sort of thing. Let's throw soda and sugary breakfast cereals on the pile, too. You know what I'm talking about: the sweet-tasting, uber-palatable foods we categorize as treats in the modern diet.
Note that I'm specifically not using the term "carbs" here-as in, "I need to quit eating carbs"-for several reasons. One, "carbs" is not really a type of food, it's a macronutrient. Second, the way most people use the term, they also mean savory grain-based foods like bread and pasta. Certainly, lots of people crave those foods, and most of what I say here will apply to grains, too, but the focus is on sweets because that's where most people have a harder time. Third, vegetables, fruits, dairy products, and even things like mollusks contain carbohydrates. People aren't grappling with those. But lots of people struggle to stop eating sweets. It's why there are so many books and influencers promoting sugar detoxes, promising to help you break free of sugar cravings forever in three days, five days, a week. Of course, if it was simple, quick, and unambiguously rewarding to cut sweets from your diet, we wouldn't need so many programs.
No, You're Not Just Weak
Before getting into it, I want to validate that eliminating sweets from your diet can be very difficult. This might seem like a no duh, but I see so many people spiral into shame, guilt, and self-recrimination when they struggle. They believe it "should" be easy, if only they were stronger or more determined. "If I were just 'better,'" they think, "I wouldn't experience such strong cravings, and I definitely wouldn't give in to them." They reproach themselves as if we aren't hard-wired as humans to seek out quick and easy energy. As if we aren't all surrounded by messaging and advertising that encourages us to indulge in foods that have been manufactured to be hyperpalatable. As if most of us haven't learned through a lifetime of associations to use these foods for comfort and pleasure.
I'm not saying your efforts to quit sweets are doomed to failure, nor that you shouldn't take responsibility for health. You can and should do hard things that help you achieve your goals. However, I firmly believe that unrealistic expectations cause a ton of angst and are a major reason people give up. When they inevitably struggle and stumble, people shame-spiral and quit instead of dusting themselves off and taking another step forward.
In the spirit of having realistic expectations, I'll tell you up up front that I don't have the one crazy secret that cures sugar cravings forever! I do have some ideas and perspectives you might not have considered before, and they start with (surprise surprise, if you know me at all) self-awareness and mindset.
