Living Well

How To Beat Sugar Addiction: Follow This Protocol To Quit Sugar In 10 Days

May 22, 2024

I’m Kim.
I’m an M.D.-turned-entrepreneur and I’m dedicated to helping you build your dream career + lifestyle. Welcome to my blog, where I write (and podcast) about wellness, business + success!
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Have you recently realized your sugar consumption is way too high?

Do you reach for the sweet treats every evening and feel unable to stop yourself?

Sugar addiction is a real and widespread problem. A recent study found that 75% of Americans consume excess and unhealthy amounts of sugar.

So, if you do struggle with sugar addiction, know that you are not alone. 

But also know that it is possible to quit sugar. In fact, you can do so in as little as ten days!

Here’s this week’s YouTube video:

Don’t believe me? Then read on to learn my 10-day process to overcoming sugar addiction, which I’ve broken down into four actionable steps…

Days 1 – 3: Awareness & Preparation

First, take a couple of days to become aware of sugar consumption habits.


Because you likely don’t realize the extent of your addiction.

By keeping a food journal and tracking your daily intake, you will see how much sugar you really consume daily.

This will help you understand how much you are currently harming your body.

On the subject of harm, I recommend spending this time researching the adverse effects of excessive sugar consumption, such as weight gain, gut issues, diabetes, and heart disease.

You might notice some of these issues already creeping in. But even if you don’t, understanding sugar’s potential harm will increase your motivation for making a change.

Tracking your consumption will also help you identify patterns or triggers that lead to cravings. 

This will help you prepare for the next stage, which we will discuss in just a moment.

But first, I suggest ending this step with a pantry purge. This means going through your fridge and kitchen cupboards and throwing away all sugary snacks and treats.

This may seem extreme, but trust me when I say it will make the next step easier!

Day 4 – 6: Reset Your Palate

Now it’s time for the hard part…

During the next few days, commit to eliminating all sources of added sugar from your diet.

Don’t worry, you don’t have to go cold turkey! Instead, I recommend you do this gradually, so if needed, feel free to increase the length of this step.

Here’s an example of how you can gradually reset your palate…

If you’ve always had two sugars in your tea and coffee, it will be tough to go straight to sugar-free. The taste will be too bitter, and you’ll end up feeling miserable about not being able to enjoy your favorite hot drinks.

So, instead, cut it down slowly, starting with 1.5 teaspoons, then one teaspoon, and so on.

This gradual approach allows your tastebuds to adjust to your new sugar-free diet, which will help you get used to the new taste faster.

Along with not adding sugar to your drinks and meals, avoid eating any processed foods with artificial sugar.

Instead, opt for whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains.

Now, I know what you’re thinking, “But I have such a sweet tooth. How will I cope?”

Here’s a secret trick for satisfying your sweet tooth without succumbing to your cravings…

Eating naturally sweet foods like berries, dates, and bananas.

There are many ways to incorporate fruits into your meals and snacks, but one easy way is to snack on frozen mango and banana chunks.

When these fruits are frozen, they have a consistency similar to ice cream, so this is a fab hack for any ice cream lovers!

Day 7- 9: Manage Cravings and Withdrawal Symptoms

Once you’ve adjusted your palate to a sugar-free diet, you might start to notice cravings and withdrawal symptoms creep in.

This is where most people give up, telling themselves it’s too hard.

But I promise you, if you can get through these few days without giving in, sugar will no longer have the same control over you as before. 

There are many ways to deal with cravings and withdrawal symptoms. ​​

Mindfulness techniques such as deep breathing, meditation, or yoga can be super helpful. They distract you from your cravings and reinforce self-control and discipline. 

Exercise is another excellent cravings-buster. In addition to serving as a distraction, it boosts your mood and energy levels and increases your motivation to follow a healthy lifestyle.

Day 10: Celebrate Your Success and Plan for the Future

Once you’ve reached the end of your 10-day sugar detox plan, take a moment to congratulate yourself.

As I said, many people succumb to their cravings and give up, so the fact that you’ve made it to the end is a HUGE achievement. 

But it’s only the beginning.

After these ten days, you may already feel the positive effects of a sugar-free life, such as increased energy or improved digestion. If you do, use this as motivation to continue your journey. 

Develop a long-term strategy for maintaining your sugar-free lifestyle by:

  • Setting some realistic goals to work towards
  • Establishing a support network or accountability buddy
  • Implementing strategies to prevent relapse 

Finally, remember that overcoming sugar addiction is a journey of ups and downs. 

You will experience setbacks along the way, and when you do, treat yourself with compassion and kindness.

Don’t let setbacks deter you from your goals. Instead, stay committed to your health and well-being and celebrate every small victory.

Final Thoughts

Are you feeling motivated to kick your sugar addiction for good?

Then, start by watching the full episode on YouTube, where I will walk you through each of these steps in more detail.

Here’s where you can watch: 

And as always, I’d love to hear your thoughts. 

Have you tried to quit sugar before? If so, what did you find most challenging?

Let me know in the comments below… Your story might just inspire someone else to take control of their health too!


Looking to take your wellness journey to the next level?

The 3 Secrets For Stepping Into A Meaningful New Career Without Wasting Time Or Money

  • find out why health & wellness coaching is a skyrocketing industry that can provide the freedom and fulfillment you’ve been craving
  • discover the 3 biggest myths about health & wellness coaching that will hold you back (and what the truth is instead)
  • learn the secret sauce for getting amazing results for your clients (and building a profitable business as a wellness coach)

…and more!

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