Sugar is like that toxic ex who can’t quite leave you alone. But instead of sliding into your DMs, it slips into your morning coffee, hides in your pasta sauce, and comes dressed in shiny promises on the snack aisle at the store.
It gives you the rush, yet leaves you wanting more… until it’s too late. And you’ve got yourself the late-night crashes, mood swings, endless bloating, and a perpetual wired-and-tired feeling you can’t quite shake.
It’s at this point that you may wonder about how to stop eating sugar.
No wonder Eric Edmeades, the creator of WILDFIT and trainer of the 7 Days to Breaking Up with Sugar program on Mindvalley, describes sugar as the food devil, a.k.a. “a cunning and baffling substance.”
And it will keep disguising itself as comfort, through your favorite meals and memories…unless you decide your relationship with it is over.
The psychology of sugar addiction
Ever wondered why a cookie calls your name long after you swore you were full? The answer has to do with how your brain works.
“Sugar stimulates the brain’s reward system primarily by triggering dopamine release,” explains Lena Bakovic, MS, RDN, CNSC at Live It Up to Mindvalley.
Over time, these effects may dull dopamine receptors, which makes you susceptible to more sugar binges to compensate. When this happens, she says, “You’d require even more sugar to achieve the same level of satisfaction.”
The thing is, these cravings weren’t always bad to begin with. According to Eric, sugar itself exists as “an evolutionary protection of our species.” It kept our ancestors alive in times of scarcity by urging them to eat beyond fullness when fruit was in season.
But in today’s world, that ancient wiring is outdated in the face of modern food systems, creating unnecessary sugar cravings without an off switch. Left unchecked, those cravings fuel overeating, obesity, and an increased risk of metabolic conditions like type 2 diabetes.
What’s more, they also carry a mental cost. Turns out, rapid swings in blood sugar can disrupt mood and stress regulation, which points to an undeniable link between emotional states like anxiety and diet.
The overall outcome of all this? A constant rollercoaster of highs and lows that keeps you reaching for more while draining you… until the moment you decide to gain self-control again and stop eating so much sugar.
7 proven strategies to stop eating sugar
Once you see sugar’s tricks, the question becomes how to actually walk away from it. If it all feels gargantuan, well, there’s good news: there are concrete moves that make the break-up stick without leaving you feeling deprived.
Think of these as your toolkit, pulled from science, psychology, and tips drawn from both Eric’s and Lena’s professional experiences.
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider before making changes to your diet or health routine.
1. Know its other names
Food companies get crafty, slipping sugar under many names. Common ones are:
- Dextrose. Often found in baked goods, candies, and energy products.
- Malt. Frequently added to cereals, crackers, and malted drinks.
- Corn syrup. A staple in sodas, sauces, and packaged snacks.
- Sucrose. The classic table sugar is used in everything from coffee sweeteners to baked treats.
- Fructose. A fruit sugar, but often added in concentrated form to sodas and desserts.
- Barley malt syrup. Turns up in bread, granola, and snack bars.
- High-fructose corn syrup. Common in soft drinks and processed condiments.
What’s more alarming, “they’ll use sugar under different names in the same food product,” says Eric. The goal? So they can push it down the ingredients list.
Lena, for one, has seen the same pattern in her practice, noting that hidden sugars are especially common in “processed foods, condiments, and sugary beverages.” That trick alone makes label-reading a survival skill.
Not sure where to start? Let Eric guide you through the process, below:
2. Reflect on your relationship with it
Sugar thrives on illusion. That’s why Eric calls it “the food devil” that he likens to “a little drug dealer whispering, ‘Come on, just one, you can have it.’”
Seeing sugar for what it is—a manipulative substance engineered to hook you—breaks the comfort narrative it hides behind. The shift is simple but powerful: you’re not giving up a friend, but actually cutting ties with an imposter.
Here’s how to do it:
- Name its “voice” on the spot. The next time a craving hits, give it a label like the food devil, trickster, sugar siren. Anything that exposes it instead of letting it sneak in unnoticed.
- Unmask the deeper types of hunger. Most cravings, Eric teaches, aren’t about nutrition but about emotional, variety, or hydration hungers. So, every time you’re hit with intense pangs for sweetness, pause and ask yourself: “What am I really hungry for right now?”
- Understand that sugar is NOT your friend. Think back about what always follows your sweet tooth: afternoon crashes, bloating, and constant fatigue. Knowing that the trade-off is real is how you’ll remember to eat the right food for your mood.
When you see that sugar is not your soulmate, walking away from it becomes less daunting and more purposeful.
3. Reset your taste buds
Sugar feels irresistible because your palate has been conditioned to expect it in nearly everything. The encouraging part is that taste buds regenerate about every two weeks, so that you can retrain them in a surprisingly short time.
As Eric explains, “Once you cut back, your palate begins to shift, and suddenly, fruit tastes sweeter than it ever did.”
Steps you can take:
- Pull back on sugar gradually. No need to go cold turkey. Cut it out of your coffee or tea by half for a week, then reduce again.
- Opt for whole foods with natural sweetness. Fresh fruit, for one, comes with fiber that slows absorption and keeps energy steadier. That fiber not only balances blood sugar but also helps retrain your palate to recognize sweetness in its natural form.
- Keep a reset window. Give yourself 14 days with less added sugar and track how the flavors in food, like berries, carrots, and even plain yogurt, can taste richer.
When your palate resets, sweetness reveals itself in its natural form, no longer hidden behind the noise of fake additives.
Once you cut back, your palate begins to shift, and suddenly, fruit tastes sweeter than it ever did.
— Eric Edmeades, trainer of of Mindvalley’s 7 Days to Breaking Up with Sugar program
4. Stabilize your blood sugar level
The spike–crash loop is one of sugar’s sharpest hooks. And when your blood sugar level soars and plummets, your cravings ignite all over again.
Here’s where Lena suggests filling meals with vegetables, lean proteins, and healthy fats, all of which are, in her words, “always beneficial.” These foods create steadier energy and silence the glucose rollercoaster.
Here’s the breakdown:
- Anchor with protein. Add eggs, fish, or legumes to meals to slow glucose release.
- Load up on fiber. Leafy greens, oats, and beans can keep you full and keep those glucose spikes at bay.
- Keep it balanced. Aim for a mix of protein, fat, and fiber at each meal to keep your energy levels steady.
With these simple steps, it’s only a matter of time before those pesky midnight cravings lose their edge… and sugar stops sabotaging your path to food freedom.
5. Practice mindful eating
Cravings thrive in autopilot mode. The moment you slow down, you start to notice whether you’re actually hungry or just triggered. Here’s where mindful eating makes all the difference.
“It helps you savor food in a meaningful manner,” Lena points out, “while also influencing awareness of one’s hunger and fullness cues.”
How to bring it into practice:
- Pause before eating. Take three breaths before your first bite to reset.
- Check your cues. Ask yourself: “Am I physically hungry, or am I bored, stressed, or tired?” The answer determines whether you should eat or do something else.
- Savor every bite. Put your fork down between mouthfuls and really notice flavor and texture. And weed out distractions by putting your phone away.
Learn more: Explore intuitive eating principles and say goodbye to dieting once and for all.
6. Keep healthier sugar substitutes on hand
When cravings hit, willpower alone won’t cut it. “When you’re missing something, your brain will push you toward sugar,” explains Eric. So, having sugar substitutes at hand can work wonders in stopping the spiral.
Practical, all-natural swaps you can try today:
- Whole fruit, dark chocolate, or dates with nut butter can replace the empty hit of candies and empty treats.
- Spiced nuts, roasted chickpeas, or air-baked veggie crisps work better than processed chips for a crunchy snack.
- Greek yogurt with berries or chia pudding gives the sweet finish of a dessert without the sugar crash.
There’s no need to fight your cravings; you only have to redirect them with more loving bets.
7. Build rituals instead of rules
Breaking up with sugar comes down to daily rhythms that support you. Sure, rigid rules sound strong. But in practice, they tend to collapse fast. You know, skip dessert once and you feel virtuous, but cave the next day and the whole resolve unravels.
Gently consistent rituals, by contrast, anchor you more firmly. As Lena advises, “Viewing sugar reduction as a gradual lifestyle adjustment rather than a quick fix can provide significant benefits.”
Every time you create one, you get to declare it what Eric calls your “sugar independence day.” (And you know what science says about positive reinforcement: it helps make those good habits stick.)
Here are a few easy-to-commit habits:
- Planning what you eat ahead of time. The proof’s in the pudding: meal preps have been found to improve the quality of one’s diet, food variety, and even weight.
- Hydrating first thing before you eat. Drinking a glass of water is a great way to offset false hunger away from your body.
- Stick to a “no-eating” zone. Choose a cut-off time when the kitchen is completely closed every day. This way, your body has time to reset before the next day.
Rituals, in the end, are the most practical answer to how to stop sugar cravings. They chip away at the illusion of control sugar once had… so you can step off the glucose train for good.
Viewing sugar reduction as a gradual lifestyle adjustment rather than a quick fix can provide significant benefits.
— Lena Bakovic, MS, RDN, CNSC, registered dietitian at Live It Up
How to stop eating sugar for weight loss
Think of sugar as the switchboard operator of your metabolism. Every spoonful dials up signals that decide whether your body tucks calories away as fat or keeps them available as fuel.
In his Mindvalley program, Eric points out that sugar tricks your body into eating past fullness. Over time, he says, “those cravings are the seat of overeating, obesity, and the cascade of health problems that follow.”
Lena shares the same sentiment, observed from years of practice. “Rapid insulin spikes from sugar consumption,” she explains, “produce blood sugar fluctuations.” And this yo-yo mechanism is you’ve got a perfect recipe for fat storage instead of fat burn. (Definitely not part of the good “how to stop eating sugar to lose weight” manual.)
So, if weight loss is your driver, the tactics for breaking free go one step further:
- Prioritize low-glycemic swaps. Replace high-sugar snacks with foods that won’t spike insulin. Think nuts, leafy greens, and berries.
- Use your feeding window wisely. Late-night sugar hits derail fat metabolism. Keep your “no-eating zone” firmly in the evenings, where your focus should be on optimizing your sleep schedule.
- Anchor every meal with protein. It blunts sugar’s impact on your metabolism, keeping those unnecessary hunger pangs and cravings under control.
- Plan rewards differently. Don’t let sugar be your celebration food. Reward progress with movement, experiences, or low-calorie, savory treats instead.
This is where your crusade against sugar becomes less about control and more about chemistry. By regaining control over your insulin response, you give your body the conditions it needs to shed fat instead of store it.
Start today: Unlock free access to Mindvalley’s 7 Days to Breaking Up with Sugar program with Eric Edmeades.
4 transformation stories of breaking up with sugar
It’s one thing to hear from science and experts. It’s another to see how real people took the same steps and rewrote their relationship with sugar.
Here are four voices from the Mindvalley community that show what’s possible when the shift becomes personal:
1. How a speaker regained control of his mind
Aidan O’Sullivan wanted to understand his relationship with sugar and ease it out of his life. What he discovered, after signing up for 7 Days to Breaking Up With Sugar, was deeper than nutrition. He shares with Mindvalley:
I feel like I am now able to regain control of my consciousness.
What’s even more remarkable? The same tools also helped him improve his self-talk and discipline in his personal growth, work, and other integral parts of life.
2. How this mother regained energy for parenting
Between raising kids, working two jobs, and daily commitments, sugar had become message therapist Jen Tobin’s quiet fallback. One evening, after trying on dresses that no longer fit her, she decided she’d had enough.
That’s when she decided to give Mindvalley a chance and turn to Eric’s teachings. As she recalls: “After Day 6 of this challenge, I already feel like a different person.”
By combining tips from the program with yoga and her newfound no-alcohol policy, she was able to regain more energy and improve her mood. Breaking up with sugar, she now knows, is a great way to reclaim joy and presence in one’s life.
3. How one man erased years of co-dependency
For years, retiree Jared D. couldn’t walk past a bakery without giving in to muffins, cookies, or cake. Sugar was no longer a treat; it felt like an unavoidable fiend.
So, when he joined 7 Days to Breaking Up With Sugar, he finally noticed how empty those indulgences left him feeling. “I can say with immense happiness that this program has worked absolute magic on my sugar addiction,” he reflects.
Today, sweet things do not occupy his mind like they used to. What once felt irresistible has lost its grip, giving him back control over both his appetite and his energy.
4. How sugar awareness turned frustration into freedom
Psychologist Maria E. Perez believed she was eating a healthy diet. After all, she was juicing fruits daily, while keeping her love of custards and sodas at bay. But it wasn’t until she joined Eric’s program that she realized just how much sugar was still hidden in her routine.
Thanks to Eric, she says:
I now read the labels and feel discouraged at how many foods have sugar.
Sure, the awareness was frustrating at first for this self-proclaimed health nut, but it also nudged her to confront any lingering patterns with sugar without guilt.
Bonus: 3 sugar-free recipes that feel like dessert
Kicking sugar doesn’t mean living a joyless, flavorless life. In fact, some of the best desserts lean on natural sweetness, healthy fats, and textures that feel far more satisfying than the hollow rush of refined sugar.
Here are three recipes you can make with what’s already in your pantry. Newsflash: they’re super quick to make, so they’re literally fuss-free from start to finish.
1. Homemade dark chocolate
Pulled from the WILDFIT Dessert Cookbook, this recipe proves chocolate doesn’t have to be off-limits. Made with raw cacao, coconut oil, and a natural sweetener, it delivers a silky, rich bite that feels indulgent and satisfying.
Here’s the three-step approach to making it happen:
- Melt coconut oil and whisk in raw cacao.
- Sweeten lightly with stevia or monk fruit.
- Pour into molds or a lined tray, then chill until set.
Keep a stash ready for when you need a square after dinner, a boost before the gym, or a mid-afternoon bite that feels indulgent without undoing your day.
2. “Berry good” chia pudding
Chia seeds sure bloom into a creamy base when soaked. It’s how you get that pudding consistency, which feels like dessert but works like fuel. Add a handful of berries you’ve got in the kitchen, and you’ve scored yourself some natural sweetness with a hit of fiber.
The quick steps to take for it:
- Mix chia seeds with almond or coconut milk in a small jar.
- Add a drop of vanilla to the mixture, and stir for a few seconds.
- Seal the jar, and let it sit overnight.
- Top the mixture with fresh berries the next morning.
Enjoy it as a grab-and-go breakfast, a post-yoga refuel, or a nightcap that won’t keep you all wired and alert.
3. Banana “nice cream”
Frozen bananas, when blended, turn into a creamy, ice-cream-like treat that feels decadent without any added sugar. What’s more, you can even toss in a spoonful of nut butter, a sprinkle of cacao nibs, or any other sugar-free toppings of your choice to the mix if you’re feeling fancy.
Here’s how to whip it up:
- Slice ripe bananas and freeze them overnight.
- Toss frozen slices into a blender or food processor.
- Blend until smooth and creamy, adding a splash of almond milk if needed.
- Stir in your toppings of choice for extra flair.
Scoop it out for movie night, a sunny-afternoon cool-down, or as a post-dinner treat that feels indulgent yet light.
Live vibrantly, naturally
Breaking up with sugar is ultimately a declaration of freedom. The moment you step off its rollercoaster, you give your body space to reset, your mind room to think clearly, and your energy the stability it has been craving all along.
And if Eric Edmeades’ sugar-free tips helped you exit the clutches of sugar, then check out his free-to-download exclusive cookbook. It’s a glimpse of his holistic wellness approach on his Mindvalley program, WILDFIT, and helps keep your journey alive.
Inside, you’ll discover twelve hand-picked recipes that prove food can be deeply nourishing and exciting… all without being subject to the reigns of sugar.
Once you taste the real freedom offered by the all-natural approach to life, there’s no going back to empty cravings dressed up as comfort.
Welcome in.
