Now that you’re on your way to becoming a sugar detective after learning 10 reasons why sugar is NOT your best friend, I wanted to provide you with 10 steps to break up with this NOT so best friend. These 10 steps will decrease your sugar cravings and satisfy your sweet tooth in a much more natural and healthier way!

Once you’ve become aware of the dangers, it doesn’t mean your cravings for a cookie or cupcake will magically disappear!

It’s helpful to think of a sugar craving as an important message from your body, communicating to you what it actually needs. When you have a craving, evaluate what really could be going on and consider the possible causes: dehydration, low energy, stress, emotional eating, unbalanced diet, exercising too much or too little, or our crazy hormones.

When you have a sugar craving, and you’re about to reach for that piece of candy, don’t beat yourself up, don’t tell yourself you have no willpower; stop and try these 10 steps to conquer those cravings…

1. Have a glass of water – Sometimes we crave sweets because we are dehydrated. Many people are chronically dehydrated {migraines, headaches, improper digestion, and bad breath can be additional signs of dehydration}. So, before you eat that cookie, drink a glass of water and wait for about 10 minutes.

2. Eat sweet veggies and fruits – Eat an apple, some berries, carrots or another favorite sweet veggie or fruit. People often notice that their sugar craving is gone after choosing these sweet healthier options, not to mention all the antioxidants, vitamins, fiber, and phytonutrients you’ll consume!

3. Eat a healthy diet in general – Eating a healthy diet, especially incorporating green leafy veggies full of nutrition, can provide you with lots of energy. As I mentioned above, sometimes we reach for a sugary snack because we feel like we have no energy. Also, some studies suggest that people crave sugar because of an imbalance in serotonin. Nutritious carbohydrates, such as veggies, whole grains and fruit can satisfy serotonin needs.

4. Evaluate the amount of animal protein you consume – We have unique, individual needs when it comes to protein. Some people may require more protein than others while some require and/or prefer different sources of protein (animal vs. plant). Sometimes eating too much animal protein can cause sugar cravings, but so can eating too little. It’s important to find the right balance for you. I encourage you to experiment with either reducing or increasing your protein intake and see how you feel, how your body feels, and notice any changes with your sugar cravings and the effect on your energy level as well. Also, experiment with different types of protein, animal and plant, and notice the effect. Important side note: If you consume animal foods, I encourage you to choose high-quality, organic, grass-fed options.

5. Avoid processed & packaged foods that boast “fat-free” or “low-fat” – Large amounts of sugar {not only refined sugar, but oftentimes artificial sweeteners as well} have been added to these foods to compensate for the lack of flavor. Eating these will trigger a cycle of wanting more sugar and, therefore, lead to sugar cravings.

6. Get a little spicy – Add in those sweet spices like cinnamon, ginger, pumpkin pie spice, nutmeg, cloves, or cardamom. These will add sweetness to your foods and drinks naturally and help with those cravings. Spices are also loaded with vitamins and minerals.

7. Use natural sweeteners – Natural sweeteners are gentler and kinder to our blood sugar compared to refined white sugar. Raw honey and maple syrup can be good options and contain vitamins, minerals, and enzymes. You want to be sure and buy 100% pure maple syrup and not the fake maple syrup that is actually corn syrup. Stevia is another great option. Even though natural sweeteners are much better options than refined white sugar, you still want to consume them in moderation.

8. Exercise – There are so many fitness options out there, and the key is to find activity you love and actually enjoy doing.  And don’t be afraid to try new things! Some of my favorites are: yoga, barre, Zumba, dance, walking, Pilates, and strength/toning classes. Physical activity offers many benefits, including balancing your blood sugar levels, increasing your energy, and decreasing stress, all of which can help in diminishing your sugar cravings.

9. Get plenty of beauty sleep – When we feel sleepy and tired, we crave energy. We then crave sugar to help boost our energy, which may temporarily help; however, will only make it worse for us after the sugar crash.

10. Create a non-food nourishment menu – Sometimes we may turn to food for comfort, but non-food sources can be much more rewarding and healthier. I encourage my clients to create a “non-food nourishment menu” as their go-to source for non-food sweetness in their lives. Some items on the menu could be: call a friend, ask for a hug, spend time with your family, go for a long walk outside, pray, read a good book, journal, soak in a bath, get a massage, mani/pedi, or listen to your favorite music. When you have a sugar craving, consider that what you might really want has nothing to do with sugar.

As I stated in Part 1 of this sugar series, remember to take it one step at a time, and be patient with yourself and proud of any accomplishments in decreasing your sugar cravings and sugar consumption.

Again, some people may experience headaches within the first 7 days of decreasing/cutting out sugar, but this is a sign your body is detoxifying and adjusting to your healthier you.

And one last thing…if you want some great ideas for healthy, delicious sweet treats, head to my Pinterest board with over 100 recipes!

Now, I’d love to hear from you! In the comment section below, tell me:

1. Which of these 10 steps are you going to focus on?
2. What is your favorite and sure-fire way of decreasing a sugar craving?
3. What are two items on your non-food nourishment menu?

To sugar detectives + sweet new bffs,

P.S. Please share with any loved ones who could benefit from this information!