This document discusses sugar addiction and how to overcome it. It begins by explaining how sugar is addictive due to its effects on dopamine levels in the brain. It then lists 7 signs that someone may have a sugar problem and need to quit, such as craving sugar daily or using it to cope with stress. Finally, it outlines a 3-step plan to beat sugar addiction: 1) boost nutrients to support gut health and minimize cravings, 2) incorporate dopamine-boosting activities, and 3) quit sugar cold turkey for 3-6 weeks to break the habit. The document provides information on the health risks of sugar and why an "all-or-nothing" approach may be needed to overcome addiction.

1. Reality of Sugar Addiction + How to Kick the Habit
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Everyone looks for a sweet fix now and then, but are you really addicted to
sugar? Here’s how to tell if your sweet tooth is a real problem, and how to quit
for good.
Sugar is addictive, fattening, inflammatory, and void of nutrients. However, we
overlook sugar’s poorest qualities because it seems harmless, and for the most part,
is socially acceptable.

2. Yet sugar addiction is a legitimate problem and can wreck havoc on your health.
So, how do we know when it’s too much?
Is Sugar Really “Addictive”?
While referring to sugar as “addictive” is controversial, research shows that sugar
does have an addictive response in the brain. This is because sugar influences
dopamine, a neurotransmitter that is part of the reward loop in the brain. When you
eat sugar, you feel good, which makes you want to eat even more.
As the pattern continues for you to get those feel-good hits, the brain begins to
release lower levels of dopamine because it assumes you’re going to continue
getting the steady stream of supplementation.
The problem for many people who’ve come to rely on sugar as their
dopamine booster is that “moderation” isn’t possible, and so, like many
other addiction rehab programs, it does need to be an “all or nothing”
approach.
This is where quitting sugar begins to feel nearly as hard as quitting smoking or other
forms of addictive substances. When you quit, the dopamine hit from your sugar
intake isn’t there, but the brain can’t make more dopamine fast enough.
As a result, you feel down, perhaps even depressed and fatigued, and your brain
begins to send out cravings for sugar because it is well-acquainted with the fact
that sugar has been your dopamine booster.
Of course, this doesn’t mean that sugar is good for you – there are far better ways to
maintain healthy dopamine levels. Still, handling the cravings when you quit sugar
becomes a battle of will. As a sugar detox coach, I’ve seen people succumb to their
cravings over and over, only to have a much harder time trying to quit the next time.
An even bigger problem with sugar is that it’s basically 100 percent socially
acceptable – and when you do try to quit, people think you’re crazy. “Why aren’t you
eating sugar?” “Sweets aren’t that bad for you!” “Just eat it in moderation!”
The problem for many people who’ve come to rely on sugar as their dopamine
booster is that “moderation” isn’t possible, and so, like many other addiction rehab
programs, it does need to be an “all or nothing” approach.
The Damaging Effects of Sugar
The detrimental effects of sugar are well-proven by research. Sugar has been
proven to be problematic for:
 Cardiovascular disease, increasing the risk for heart attack significantly
 Obesity and weight management
 Acne and other skin imbalances and disorders

3.  Type II diabetes and insulin/glucose problems
 Increased cancer risk
 Depression
 Premature aging
 Increased levels of fatigue
 Liver problems and disease
 Inflammation
 Kidney problems and disease
 Cavities and periodontal disease
 Dementia and Alzheimer’s
This list is far from exhaustive. Sugar has the potential to damage every system in
the body, down to the cellular level.
7 Signs You Might Have a Sugar Problem
For some, sugar can be eaten in moderation when rounded out with a healthy intake
of vegetables, protein, and healthy fats. If you eat a significant amount of
vegetables, say, 10 cups per day, a small amount of sugar once in a while will barely
make a dent in your overall health, unless you have prevailing or chronic health
issues.
But if you barely eat any vegetables, and you eat a diet high in carbohydrates
already, then any amount of sugar you add is not in moderation to the rest of your
macronutrient intake.
When people say that they eat sugar “in moderation”, they often mean in moderation
of itself. Instead of having four sodas a day like they used to, they cut back and have
only two instead.
When you’re reducing sugar intake, you also have to boost the things that counter
the negative effects it has, like eating more vegetables and omega-3 fatty acids.
So how do you know if you have a sugar problem, and if you need to eat it in
moderation or not at all?
You may need to quit sugar completely for a significant amount of time if one or
more of the following is true:
You have sugar every single day and start to have cravings/withdrawal feelings
within a few hours of missing a typical sugary treat.
You turn to sugar-filled sweets to handle stress.
You think about sugar all the time.
You get immediate headaches if you’re a few hours late in having a typical sugary
treat.

4. You eat sugar daily, but get less than 2 cups of vegetables per day.
You are overweight and eat a high-carb diet.
You have thyroid or other hormone problems and rely on a daily “sugar hit” to ward
off depression or sadness, usually in the evenings.
If you can relate to any of the above statements or scenarios, then you may need to
make some dramatic changes to alter your dependence on sugar.
3 Steps to Beat a Sugar Addiction
When it comes to quitting sugar, it can feel like an impossible battle. But there are
ways to set yourself up for success and to minimize feelings of withdrawal.
1. Eat your nutrients first.
Before you quit sugar cold turkey, you need to boost the nutrients in your diet that
will help to support a balanced gut, which will help to minimize sugar cravings and
feelings of withdrawal.
While some cravings are produced from the brain’s reliance on sugar for dopamine,
other cravings are derived from gut microbes that rely on sugar to survive. In the gut,
there is a complex balance of good-to-bad bacteria, and the bad guys rely heavily
on sugar, junk foods, and processed carbs.
When you cut these out, the gut bacteria send out strong cravings because it’s
literally do-or-die for them. When you understand that cravings are produced as a
physiological response within your body – and not only from an emotional need or
dependence on it – it becomes easier to mentally fight them.
To pre-support your body’s liberation from sugar, boost fermented foods and add in
gut-healing and nourishing items like collagen, bone broth, and plenty of
vegetables.
Omega-3 fatty acids, like those found in salmon and sardines, are also essential for
combating inflammation. Do this for at least a week before you plan to quit sugar.
2. Incorporate dopamine-boosting activities into your routine.
While your brain might be accustomed to getting regular boosts of dopamine from
your sweet tooth, there are many other ways to get a healthier fix.
Try one or more of these natural ways increase dopamine levels:
 Increase your protein intake and eat more of it throughout the day, including
for breakfast
 Take a daily probiotic supplement

5.  Walk (or do another aerobic exercise) for 10-20 minutes daily
 Create and stick to a healthy sleep routine, with seven to eight hours of
sleep each night
 Listen to music, play an instrument, or otherwise engage the right-brained
creative center of your brain
 Practice meditation
 Get natural sunlight and outdoor exposure regularly
3. Quit cold turkey.
After you’ve boosted the nutrients and habits that you need to replace your sugar-
dopamine connection, it’s time to quit for good. For someone who’s truly addicted to
sugar, weaning off too slowly will rarely work.
When you’re quitting sugar, you need to quit all forms, and that even includes natural
forms of sweeteners like honey and coconut sugar, and in most cases, regular use of
stevia.
Even though stevia doesn’t impact blood sugar, for true sugar addicts, stevia can
perpetuate the dependence because it still tells the brain it’s getting a sugar hit.
While you don’t have to quit forever, three to six weeks is needed to break the daily
reliance on sugar. As they say, it takes 21 days to create a habit, so you need to be
completely free from it for at least that long.
But if you have serious sugar dependence issues or health problems you want to
address, longer or even permanent sugar removal is a better approach. Once you’ve
removed the initial supply from your life, cravings will go away.
If you find that you’re having trouble sticking to a no-sugar plan, find someone to be
your accountability partner, or seek professional nutritional support.
Watch this video - How to Break Sugar Addiction: 7 Steps to Help You Stop
Eating Sugar
Written by Aimee McNew
Author Bio:
Aimee McNew is a Certified Nutritionist who specializes in women's health,
thyroid problems, infertility, and digestive wellness. She ate her way back to
health using a Paleo diet, lost 80 pounds, and had a healthy baby after
numerous miscarriages. She focuses on simple nutrition practices that
promote long-lasting results.

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