Overcoming cravings for sweets can be difficult, but it is possible through emotional detachment from childhood memories of sugar intake, gradually cutting back on sugary items, and avoiding trigger foods. A “cold turkey” approach may also work for some, and satisfying a craving with a smaller serving can help.
Many people find it nearly impossible to overcome their cravings for sweets, even if they are mandated to do so for medical or dietary reasons. The sheer pleasure of eating sugar-laden treats and desserts can be very hard to ignore, especially for those with a sweet tooth: a natural affinity for sweets and other sweets. Fortunately, it is possible to reduce or even eliminate these cravings for sweets, but it may require a great deal of denial and personal sacrifice.
Cravings for sweets often begin in the early days of childhood, when many children are formed, candy and other sugary treats were more frequently available. Pre-sweetened breakfast cereals, ice cream, birthday cakes, and desserts are often a memorable part of a young child’s diet. Overcoming these innate cravings for sweets in adulthood may require an emotional detachment from those childhood memories of unregulated sugar intake. One way to overcome sugar cravings is to realize that you are an adult and now have an obligation to eat healthier. Consider those sweets and sweets part of a treasured past, but not part of your current adult diet.
Another way to curb sweet cravings is to slowly cut back on sugary items. Instead of buying sodas sweetened with sugar or high fructose corn syrup, substitute diet versions when available. Modern sugar-free colas and other drinks don’t have the established chemical taste of saccharin or other older sugar substitutes. Once your taste buds have adjusted to the lower sweetness level of a diet drink, it becomes much easier to narrow it down to completely sweetener-free juices and plain drinking water.
The same philosophy applies to sweets like brownies or cookies. Instead of using pure sugar in recipes, try using a mix of sugar substitutes and sugar, then switch to a sugar substitute designed for baking. As you get used to the taste of the sugar substitute, you can find treats made with real sugar so that it is almost too sweet to enjoy. Once you start to view certain sugary foods as too sweet, like cake frosting or cotton candy, then you’re well on your way to overcoming your cravings.
Some people who have been forced to reduce their sugar intake for medical reasons find that a “cold turkey” approach works well in the long run. Remove all sweet items from your kitchen pantry and refrigerator and take a solemn vow not to replace them with more sweets. Cravings for sweets can recur daily for a while, but eventually the lack of opportunities to indulge can help you readjust your thinking. Many people who give up sweets go through a bewildering withdrawal period, but eventually lose most of their sweet tooth after finding other types of foods to enjoy.
Avoiding foods that tend to trigger sweet cravings can also help. Many people’s palates develop around a perceived balance of flavors and textures, which means eating something salty or fried might trigger a craving for something sweet or creamy to balance it out. Some people who eat a spicy meal feel the need for a sweet or cold dessert to reduce the heat. By introducing more sweet flavors into the main meal, some people may crave a sugary dessert less. Eating a less sweet item with the same texture can also satisfy a craving, such as substituting yogurt for pudding or ice cream.
It would be unrealistic to suggest that any craving can be completely overcome with willpower alone. If you find yourself in the grip of a sugar craving, you may want to satisfy it with a much smaller serving of the treat. Sometimes eating slowly enough to savor all the flavors of a sweet treat can help you eat less before you feel full.
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