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How To Go Sugar-Free & Stop Sugar Cravings In Their Tracks

Whether you want to go sugar free for a detox, to reduce your sugar intake in general, or completely quit sugar for good, trying a sugar-free diet is well worth the effort to improve your metabolism and overall health. I won't kid you though, cutting out sugary foods can be a challenge for some, especially if you are used to regularly consuming sugar. As a Nutritionist, I can honestly say though, it's totally worth giving it go! Let me show you how...

How To Go Sugar-Free & Stop Sugar Cravings  |  by Emma Lisa Nutritionist, Eat Nourish Glow
How To Go Sugar-Free & Stop Sugar Cravings | by Emma Lisa Nutritionist, Eat Nourish Glow

Learning How To Go Sugar-free

In my work as a women's Nutritionist, guiding clients through sugar detoxes and mastering the healthy way to eliminate sugar is a common practice at my nutrition clinic. Many are pleasantly surprised to discover how straightforward it can be with a few fundamental steps. Education is key, as understanding the science behind sugar cravings empowers clients to make informed choices. By prioritising nourishing wholefoods, addressing underlying triggers, and really getting under the hood, we streamline the detox process. Through personalized coaching and community support, clients embark on a transformative journey towards reclaiming control of their health and well-being, one step at a time.

Here's my general advice for going sugar-free: 

Read Labels Religiously

Put your detective hats on! Sugar hides under many aliases and can be tricky to spot if you don't know what you are looking for on nutrition labels. While you might be savvy enough to recognise corn syrup, golden syrup, fruit juice concentrate, and sucrose, less familiar names like barley malt, dextrose, ethyl maltol, maltodextrin, maltose or sucanat could trip you up. Educate yourself on the over 50 names for sugar, and whenever possible, avoid all products made with these ingredients.

Choose Natural Sweeteners

If you eliminate all the bad sugars, what is left? Well, the good news there are several wholefood-based ingredients that can be swapped or used to replace the sweeteners mentioned above. These options offer a much healthier alternative to processed sugars, and include natural sweeteners alternatives like stevia, monk fruit, or erythritol to sweeten your food and drinks.


When you quit sugar, you'll need to retrain your tastebuds and palate. This happens surprisingly fast if you go cold turkey or complete a month long sugar detox. Whether you complete a full detox or not, fresh fruit is a healthy substitute to satisfy that sugar fix.

Many fruits like berries (all types), cherries, kiwi, and mangos are deliciously sweet and naturally bound with many beneficial nutrients. One of these essential nutrients is dietary fibre, which is bundled with the natural sugars found in fruit. The fibre consumed helps to slow the impact of the fructose naturally found in fruit. When paired with a protein source such as Greek yoghurt in a fruit parfait, or a handful of nuts and seeds as a snack with berries, fruit can provide a very healthy substitute.

Prep Your Pantry

You've heard the saying, if you don't stock it, you won't eat it. Well, going sugar free is an excellent opportunity to spring clean and makeover your pantry. Remove any and all sugary snacks, sugar sweetened beverages, and baking ingredients. Replace them with more healthy and wholefood-based options. Some healthy swap ideas you can use to replace sugary foods include switching from golden syrup for pancakes to a homemade berry compote, or a stevia-based maple syrup like this one from Nativa Sugar Fix'd. If you need a sweetener, you can also try one made from the purest of ingredients like locally grown, raw and organic honey over store-bought sugary sauces. Experiment with stevia, a plant-based sweetener that is 10x sweeter than sugar. You'll only need a few drops or granules to sweeten beverages, baking or dessert recipes, a little goes a long way.

Sugar Free & Healthy Fats

When you do a sugar detox or go fully sugar-free, it is important to adjust how your structure and balance your meals. Coming off sugar can be downward slide, so to make the transition easier, be sure to incorporate good, healthy fats such as avocados, nuts and seeds, fatty fish, and olive oil into your diet. This will help satisfy and crush those sugar cravings at the start until you get used them. I promise as your body adjusts, they will go away.

Plan Ahead

One of the best pieces of advice I can give you before you go sugar free is to plan ahead. Plan your meals and make sure they are providing you with a proper balance of nutrition at each and every mealtime. If meals are skipped, inconsistent, or contain an imbalance of macros, it can lead to sugar cravings for an energy boost or mental pick-me-up. Avoid this trap by meal planning and preparing meals and snacks for those days or times when you know you'll be rushed or tend to grab sugary foods. Invest in some insulated lunch bags or small containers to pack some homemade protein balls for when that mid-afternoon sugar craving hits. Nibble on a high protein, high-fibre snack to help you avoid grabbing an unhealthy cola or extra latte. This will see you through the work day helping you staying on track and in control.


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Ditch The Sugar & Still Eat Dessert...

Don't believe me? Then let me prove it to you, click the button to get instant access to how to quit sugar still enjoying the sweet stuff, it's easier than you might think. Get instant access to the Quit Sugar & Still Enjoy Dessert Guide, and let's kickstart your sugar-free journey together today!

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How To Stop Sugar Cravings Instantly

This is what you have been waiting for so let's dive into it! Sugar cravings only get a little bit more intense when you strip all sugary foods and drinks from your diet. The good news is that if you can withstand this challenging phase (and it is just a phase), you'll be able to successfully quit sugar for good.

Here's my top tips to help you push through the sugar cravings, and come out the other side a stronger, more resilient and happier, healthier person.

Uncover The Trigger

First things first. Whenever a sugar craving hits, it is important to identify the root cause of the craving, whether it's from stress, out of boredom, or after eating certain foods. Once you understand the trigger, you can either replace sugary snacks with a healthier option to satisfy your sweet tooth, or choose a non-food related remedy.

Sugar cravings often pop up when the body needs a boost, either because you skipped breakfast or eat an imbalance of nutrition at your last meal. Consider planning a better balanced diet, one that includes complex wholefood-based carbohydrates, plenty of fibre-rich foods, and lean protein, which will stabilise your blood sugar levels and reduce the intensity of cravings.

Drink More Water

Sugar cravings can also crop up when your body is dehydrated. In many cases, its not sugar you need to boost your energy or lift that 2pm brain-fog, its water. Thirst often gets mistaken for hunger, and should be your first consideration when a sugar cravings hits. If you have consumed less than 3 litres in a day, chances are you're cravings are stemming from dehydration.

As soon as a craving hits, always have a glass of water or warm cup of herbal tea. Wait 10-15 minutes and see if your sugar craving has gone. I recommend to clients that they rate their sugar and food cravings from 1 (being mild) to 5 (being intense). After the 10 minutes, rate the craving again. For many, its considerably less after hydrating.

Fight Sugar With Protein

Protein is great for helping to rebalance and stabilise your blood sugar levels. Having a small protein-based snack helps to provide a healthy source of energy and regulate insulin release. When you eat foods high in lean protein, it slows down digestion and the absorption of carbohydrates, preventing rapid spikes and crashes in blood sugar. This slow and steady energy release keeps you feeling full and satisfied, reducing the urge to reach for sugary snacks to combat energy dips. The consumption of protein also triggers the release of hunger hormones that signal fullness to the brain, naturally helping to curb cravings.

Adding plenty of protein-rich foods into your diet can go a long way in both prevent sugar cravings and stopping them in their tracks. Eat a well-balanced plate and don't skip main meals to help keep your blood sugar levels in check. When a craving hits, try the water trick above and barring that, reach for a small, protein-based snack. Try 10 almonds and 2-3 strawberries, a homemade and sugar-free protein ball, or a piece of cheese with a slice of apple or pear. These small snacks ideas can give you that something something your body is craving but without creating a sugar crash 30-minutes later. Your energy should rebalance and you feel energised enough to get through rest of the day.

Force A Body Reset (Sugar Interrupter)

This one is a food craving strategy that works with a 99% accuracy rate, but sadly one that most people dismiss. I call it the "sugar interrupter" but it also works on any food craving as well. Next time you're hit with a fierce craving for ice cream, TimTams or chocolate Caremelts, jump out of your chair. And by that, I mean jump up like your pants on fire. Start running on the spot. Dart up the stairs. Do hyper fast star jumps, or climb on the kids' trampoline for a wild bounce.

Why does it work so well? Exercise is one of the most effective ways to crush your food and sugar cravings. This due is to the release endorphins, which are natural mood enhancers, and are secreted during and after you are physically active. Moving your body with sudden, short burst activity not only distracts the mind from the craving, but it also helps to reduce stress and anxiety, which can often trigger the desire for sugary comfort foods. Exercise also improves insulin sensitivity, allowing the body to better regulate blood sugar levels. As a result, the combination of endorphins, distraction, and improved blood sugar control forces a body reset and is a powerful strategy for reducing sugar cravings. I dare you to try it!

So, there you have it, the simple way to go sugar free and stop cravings in their tracks. By giving some or all of these strategies a go, you can feel confident you can complete your detox, or take that leap to a sugar-free life. Every step towards going sugar free is a step towards a healthier, more vibrant you. So, take that first step today, and savour the sweet freedom of a sugar-free lifestyle.

Introducing A 'Sugar Free Life!'

If you really want to go sugar-free and stop sugar cravings in their tracks, then you need to take a look at this exciting program!

Having dedicated over a decade to working closely with women in wholefood nutrition, I've heard firsthand from clients, all the challenges many face when trying to detox from sugar on their own, and fail. It's no secret that cutting out sugar can be a very challenging task, laden with temptations and pitfalls at every turn. Understanding the unique struggles and nuances involved, I felt the need to develop a comprehensive program that specially addressed this issue and the hurdles for my clinic clients.

That is why I created a fully guided sugar detox program designed to provide practical support every step of the way. This program isn't just about eliminating sugar from your diet; it's about transforming your lifestyle transformation into a deeply nourished place where sugar just naturally falls by the wayside and is no longer a daily vice you have to fight.

Quit Sugar & Still Enjoy Desserts Guide PDF

Ditch Sugar With A Nutritionist's Help

Join the Nutritionist-led program proven to help you quit sugar with ease. No, you don’t go to crazy lengths to ditch the sweet stuff—in fact, by joining the Sugar Free Life, you'll know the exact steps to take to quit for long-term success, and how you can actually, have your cake--and eat it too!

I regularly run this program one-on-one in clinic to make the transition to fully sugar-free easier for my clients. And this year, for the first time ever, I am offering the 'Sugar Free Life!' Program to the greater public. No longer an exclusive clinic program, anyone can now learn the methods I teach and join the 'Sugar Free Life!' Program, I invite you to seriously consider it!

Emma Lisa, Nutritionist & Women's Practitioner

Emma Lisa, Nutritionist at Eat Nourish Glow

Emma Lisa is a Nutritionist & Women's Health Practitioner with over 12+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
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Healthy + happiness,

Emma Lisa xx

Member of International Institute For Complimentary Therapists

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11. Okt. 2023

How do I join? I really need this and on 2-3 coffees a day to keep my eyes open, mum life right!!! Would love to join hun. Is it in your Facebook group??

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Emma Lisa
Emma Lisa
20. Dez. 2023
Antwort an

Yes that's right. We'd love to share the challenge with you, pop back in the group for the posted sign up details.

Health + happiness



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05. Okt. 2023

Thank you most helpful, how often do you run your sugar challenge please?

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Emma Lisa
Emma Lisa
20. Dez. 2023
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We run them often in our private community on Facebook. Would you like to join our next one?

Health + happiness

Emma Lisa

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EMMA PROFILE - sugar free life.png

Hello, I'm Emma Lisa

PSSST, my mission? To support as many women and mothers as I can to take back control of their health! I am lit up teaching simple steps to a well-balanced diet and Life that you can absolutely say you love!


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