top of page
Writer's pictureLynda Progler

The Sugar Trap: How to Outwit Your Cravings When You Quit Drinking

Updated: Nov 12

A toddler with his face in a layered cake
© Henley Design Studio via Unsplash

You’ve decided to kick the booze and embrace a healthier lifestyle—high five! But just when you thought you were in the clear, bam! Enter the sneaky villain of your sober journey: sugar cravings. It’s like your sweet tooth suddenly got a promotion and now demands all the attention. Whether it's a post-dinner dessert itch or a mid-afternoon energy slump, these cravings can feel like they’re trying to sabotage your sobriety party.

 

But don’t sweat it! We’re here to help you outwit these sugar sneaks and keep your journey to an alcohol-free life on track. Stick with us as we dive into why quitting alcohol might make your sugar cravings go haywire and how you can outsmart them with some clever strategies. Ready to conquer the sweet stuff and keep your commitment to a healthier you? Let’s get started!

 

Understanding the Connection: Why Your Sweet Tooth Goes Wild When You Quit Drinking

 

A line of cupcakes with green frosting and sprinkles
© Brooke Lark via Unsplash

So why does your sweet tooth suddenly feel like it’s on a sugar binge after you ditch the booze? Let’s break it down: Alcohol, particularly in its refined forms like beer, wine, and spirits, contains significant amounts of sugar. When you cut out alcohol, your body is like, “Wait a minute, where’s my sugar fix?” as it seeks a substitute for the sugar previously obtained from alcohol.

 

Alcohol also messes with your brain’s reward system leading to increased cravings for pleasurable substances like sugar. When you stop drinking, your brain is like a kid who’s just been told the carnival is closed—pretty bummed out and searching for something else to feel good. That’s where the sugar cravings come in; your brain is looking for a replacement hit of pleasure, and sugar is its new go-to.

 

But wait, there’s more! Alcohol disrupts your blood sugar levels too. It can send your blood sugar on a roller coaster ride—up and down, up and down. When you stop drinking, your body needs to recalibrate and find balance. This blood sugar imbalance can make you crave sugar even more, as your body tries to stabilize itself and avoid those pesky energy crashes.

 

To make things even more complex, alcohol affects your appetite-regulating hormones. When you drink, your body might get tricked into thinking it’s hungrier than it actually is. After you quit drinking, those hormones can still be out of whack, making you feel like you need to snack more—especially on sugary treats.

 

Strategies to Tackle Sugar Cravings: Your Game Plan for Sweet Victory

 

STOP spelled out in sugar cubes
© Elena Leya via Unsplash

Let’s dive into the ultimate playbook for outsmarting those sugar cravings and keeping your alcohol-free journey on track. Ready? Here we go:

 

  1. Tune In to Your Body’s Signals: Think of mindful eating as your personal craving-buster toolkit. Pay close attention to your hunger cues and fuel up with balanced meals. Load up on protein, healthy fats, and fiber to keep you feeling full and satisfied. This helps avoid those sneaky spikes and crashes in blood sugar that send you searching for sweet treats.


  2. Go for the Good Stuff: When cravings hit, resist the urge to reach for processed snacks and sugary desserts. Instead, stock up on whole foods like fruits, veggies, nuts, and seeds. These nutrient-packed options not only curb cravings but also keep you feeling great and on top of your game.


  3. Stay Hydrated: Sometimes, dehydration can masquerade as hunger or sugar cravings. Keep your hydration game strong by drinking plenty of water throughout the day. For a tasty twist, try herbal teas or infused water—no added sugar, just flavor!

     

  4. Incorporate Healthy Swaps: When cravings strike, reach for healthier alternatives to sugary treats. For example, swap candy bars for dark chocolate with a high cocoa content (70% or more), or try homemade fruit sorbets or “nice cream” instead of ice cream. Experiment with natural sweeteners like stevia or monk fruit to satisfy sweet cravings without the added sugar.

     

  5. Distract Yourself and Stay Strong: Cravings can feel like they’re crashing your party, but the good news is they’re usually short-lived. Most cravings last anywhere from 15 to 30 minutes, so if you can distract yourself during that time, you’ll be golden. Find something engaging to do—take a walk, dive into a good book, or tackle a hobby you love. Keeping your mind and hands busy can help the cravings pass quicker and prevent you from reaching for that sugary temptation. Remember, cravings are like waves—they’ll come and go, but with the right distractions, you’ll ride them out and stay on course!

     

  6. Manage Stress: Stress can be a major craving catalyst, so it’s time to de-stress like a pro every day. Practice mindfulness, deep breathing exercises, yoga, or meditation to promote relaxation and reduce the likelihood of succumbing to cravings. Here’s a free meditation to try right now.

     

  7. Prioritize Sleep: Lack of sleep can disrupt hunger hormones and increase cravings for sugary foods. Aim for seven to nine hours of quality sleep each night to support overall health and well-being. Establish a relaxing bedtime routine and a cozy sleep environment to ensure you get the rest you need.

     

  8. Move It to Beat It: Exercise isn’t just for toning up—it’s also a great way to manage blood sugar levels and ward off cravings. Find activities you enjoy, whether it's brisk walking, cycling, dancing, or yoga, and incorporate them into your routine. It’ll help you feel fantastic and distract you from those pesky cravings. Here are four fun 10-minute workouts to try.

     

  9. Rally Your Cheer Squad: Surround yourself with a supportive network of friends, family, or fellow individuals on a similar journey. Share your experiences, challenges, and victories, and lean on each other for encouragement and accountability. Consider joining support groups or seeking professional guidance if needed.

     

  10. Flip to the End and Write Your Happy Ending: Here’s a fun way to think about cravings: consider your journey like a "Choose Your Own Adventure" book. When a craving hits, imagine you’re at a decision point—flip to the end of the book to see which outcome you want to achieve. Do you want to see the ending where you give in to the craving and feel a bit regretful, or the one where you overcome the craving and bask in your sweet victory? By visualizing the successful conclusion, you empower yourself to make choices that lead to a healthier and happier ending. So grab the metaphorical book, flip to the chapter of triumph, and let that positive outcome inspire you to power through the craving!

 

 

Sweet Success

Woman smiling with arms outstretched

Navigating the sweet temptations when you’re ditching alcohol can feel like an epic battle, but with the right strategies, you’ve got this in the bag.

 

It’s all about finding balance and making choices that support your new, healthier lifestyle. Celebrate your victories, no matter how small, and remember that you’re not alone on this journey. With patience, a bit of strategy, and a sprinkle of self-care, you can handle those sugar cravings and thrive in your alcohol-free life. Keep rocking it and stay sweet!

19 views0 comments

Recent Posts

See All

Comments


bottom of page