How to Quit Sugar: R.E.S.P.E.C.T


Have you tried a no-sugar diet only to find your sugar cravings kick into high gear and you can’t fight off the temptation? Sugar is addictive. Consuming excess sugar is a difficult habit to break. Sugar affects your body, mind, emotions, and more. So when you don’t give your body those sugary treats, everything goes haywire.

Do you feel you have a dysfunctional relationship with food and sugar? Does your sugar intake control how you act and feel? Are you wondering how to stop eating sugar, but haven’t found the right approach? The Sugar-Zen program supports you along your journey to overcoming your sugar addiction.


With ten minutes a day, you become sugar-free. But more importantly, you gain the freedom to choose and react to sugar instead of it controlling you. Since all aspects of our mind and body are impacted by sugar intake, the Sugar-Zen program is based on the latest behavioral, psychological, and neurological research. Our program titled R.E.S.P.E.C.T. guides you step-by-step to conquer the vicious cycle of sugar cravings.

R = Record – Be aware. Track your food intake. Curiously observe your behaviors.

E = Enjoy Eating – Yes, even enjoy sugar. Every bite. Every time.

S = Stay Solid – Don’t consume liquid sugar. The end.

P = Protein First – Don’t cheat. Eat your protein before every meal, snack, or sneak.

E = Education– Understand how sugar impacts your overall wellbeing.

C = Corralling – Create external boundaries. Develop inner boundaries.

T = Train – Talk is cheap. Walk the walk. Put the time in.


Start today toward that goal of being able to proudly say, “I quit sugar!”  As a sugar addict, beginning a no-sugar diet without support is setting yourself up for failure. If you want to make changes that stick long-term, you need to utilize building blocks to actually change your habits instead of suppressing your habits for just a period of time.

Change is hard. The end goal far outweighs the difficult journey though. Make the choice to begin the Sugar-Zen pathway to freedom.

How to Stop Eating Sugar: An Introduction to the R.E.S.P.E.C.T. Program with Sugar-Zen


Are you a sugar addict? Do you have constant sugar cravings that leave you sluggish and irritable until you find a candy bar? Wondering how to quit sugar for good?

Sugar will control your life if you let it. Making diet changes is a difficult process that pushes you to your limits. But you don’t have to go about it alone. The Sugar-Zen program is here for you.


The Sugar-Zen Program is designed to help you examine your relationship with food and sugar. We’ve created the R.E.S.P.E.C.T. program that gives you freedom and power to make healthy lifestyle changes.

R is for Recording – You can’t change habits until you are aware of them. The only way to go about a successful sugar detox is to know exactly what you put in your mouth. It is important to track and record your food intake every day.

E is for Enjoy Eating – While it may sound odd, we encourage you to enjoy eating sugar. Don’t mindlessly throw food into your mouth. Rather be present and attentive.

S is for Staying Solid – Don’t drink your sugar. Avoid those liquid calories.

P is for Protein First – Not only implement protein into your diet but eat it first. Consume protein before every meal or snack.

E is for Education – It is crucial for you to understand what impact sugar has on your mind and body. Knowing the health consequences of a sugar addiction helps you take control. Educating yourself changes your behavior.

C is for Corralling – Make corals. In other words, create external boundaries where internal boundaries don’t exist.

T is for Training – You have to be willing to take action and take action every day. The program requires daily participation.


Our Sugar-Zen program is the solution to your sugar addiction. Our R.E.S.P.E.C.T. program delivers results. Living a healthy and happy lifestyle is in reach. Right now is the time to change those poor eating habits and take control of your mind and body.



We’ve all heard time and time again that too much sugar is bad for you. We know that eating large amounts of sugar is detrimental to your physical and emotional well-being. Understanding how your body and mind reacts to sugar is an important part of picking a diet plan that’s right for you. Educating yourself on the benefits of a sugar-free diet helps you as you make food choices.


The pancreas produces the hormone insulin that regulates sugar levels in your bloodstream. Consuming excess sugar requires the pancreas to make more insulin. Ultimately, when constantly eating sugar, the pancreas is forced to work overtime as it tries to regulate your blood sugar.

Insulin is the fat storage hormone, which means eating excess sugar signals your body to prepare to store fat. Filling up on protein first is a good way to eat less sugar. Your pancreas can then take a rest as well. An overworked pancreas increases your chance of developing type 2 diabetes.

Having steady blood sugar levels particularly helps your mental health. Stable levels prevent mood swings and the craving cycle. When your blood sugar is spiking and then plummeting all the time, your mind is on a rollercoaster. Hence, a sugar-free diet improves more than just your physical body.


Are you wondering how to quit sugar? Educating yourself about sugar is a great first step. Knowledge is power. With the help of Sugar-Zen, your relationship with sugar will change as you learn about its impact on your overall health. If you feel you have lost control, don’t give up. Educate yourself on how to end those sugar cravings. Let Sugar-Zen help you overcome your sugar addiction.

The Way I Learned How to Stop Craving Sweets

How to stop craving sweets


The Way I Learned How to Stop Craving Sweets

By Elena Gillis

I grew up in a family where food was a big deal. Unlike a lot of my friends who ate cold cereal for breakfast, my mom would make us homemade waffles, or a fresh loaf of honey wheat bread with butter and jam. The minute we got home from school I could sense the aroma of freshly baked blueberry muffins before I saw them waiting for me on the counter. I grew up loving food, and my mom passed down to me a love of baking sweet breads, muffins, and desserts.


Out on my Own

When I moved out of the house and went to college, I had to learn how to fend for myself. As a college student, I didn’t have a lot of time to bake, but I missed my mom’s muffins! A lot of times between meals I would run to the vending machines before my next class started and grabbed an oatmeal crème cookie to give me a quick sugar fix that would last me a few hours. I wanted to figure out how to stop craving sweets! I wanted to adjust my focus during the day and stop worrying about food so much.


Enter the Water Bottle

To start changing my habits, I began carrying a water bottle with me everywhere I went. I have always been a water drinker, and I never much cared for soda or juice or any other kind of drink. I decided that if I was going to learn how to stop craving sweets, I needed to take a swig of water every time I felt the urge for sugar. I found that most of the time when I actually thought I was hungry, I was really thirsty. Drinking water helped fill up my stomach before I ate a meal so I wouldn’t binge on sweets. Plus, as a great side effect, it helped me get rid of headaches and allowed me to concentrate more in class. Without my stomach rumbling and my brain telling me to feed it sweets, I was able to focus more on what the professors were saying.


How to Stop Craving Sweets: Stop Making Them!

This may seem like a no-brainer, but I would find myself wanting sugar, and then I would feed that craving by making a huge batch of cookie dough and going to town. So I willed myself to eat an orange or some other kind of sweet-tasting fruit to curb my cravings for sweets. That helped a lot!

I still crave sweets from time to time, but the habits I developed in college have stuck with me as a stay-at-home mom. My kids and husband know I enjoy baking, and there are almost always homemade cookies readily available, but I don’t feel enslaved by my sweet cravings anymore.

6 Steps to Cutting Out Sugar During Holidays

Let’s face it: Sugar is in EVERYTHING. Whether it is in an obvious form, or hidden under strange names, the sugar content in most foods makes it almost impossible to quit craving sweets. the good news is that learning how to stop eating sugar doesn’t have to be as hard as some people make it. Here are six tips to help eliminate sugar from your diet during the holidays, or any other time of year.

Skip the Salad Dressing and Opt for Olive Oil & Vinegar

This simple step can take your salad from an unhealthy mess back to the healthy dish it was meant to be. Salad dressings are full of added sugars or even high fructose corn syrup which will wreak havoc on your sweet cravings. Also, beware of any dressings marked ‘low fat’ as they typically are higher in sugar content than others.

Stay Hydrated

This doesn’t mean from all of those sugar laden holiday drinks out there. Instead, aim to drink one full 8-oz glass of water every hour to not only ward off sweet cravings, but also aid in your digestive process and increase your metabolism.

Make Your Own Coffee or Tea

Not only is making your own drinks at home cheaper than a daily trip to Starbucks, but you also have control over the amounts of added sugar by choosing what to put in it. If a completely sugar free lifestyle is your goal, go easy on sugars and creamers and try drinking it black.

Pack a Protein Rich Snack

Whether you are simply running an errand or going to work, packing your own protein filled snacks will not only keep you fuller for longer periods of time, but will also keep you from grabbing for the candy bar around 3 pm when you feel the slump coming on.

Plan Meals that do Not Revolve Around Pasta, Bread & White Potatoes

These items are digested the same as glucose, and therefore have similar after affects of sugar. To control binge eating, avoid any meal with these items in them.

Take BBQ Sauce, Ketchup & Mustard Off Your Shopping List

Most condiments are sugar laden and will quickly derail you from your goal of becoming sugar free.

If you are craving sweets more than usual during the holiday season, following these tips to cut back will help control the amount of added sugar you eat. If you are ready for a fully supportive program to help you overcome your sugar addiction, Sugar-Zen can help. Each of the four levels is designed to help sugar addicts at different points on their journey to becoming sugar free. Learn more about the power of Sugar-Zen, here.

Quit Sugar The Natural Way

We all know that excessive amounts of sugar are not good for the body, but learning how to stop eating sugar when the body is craving sweets is a tough challenge to overcome. Here are our best tips to stop eating sugar and beat your sweet cravings the natural way.

Avoid or Eliminate Processed Foods

Whether its refined sugar or artificial sugar substitutes, processed and prepackaged foods contain high amounts of sugar which has been shown to increase your cravings for sweets further. Staying away from aisles containing these foods during your grocery shopping trips is the first step to overcoming cravings naturally.

Drink Water

Oftentimes even hardcore athletes mistake thirst for hunger cravings and grab for something sweet. The next time you are craving sugar, grab a full glass of water before eating anything. Not only will it help you feel fuller, but the better hydrated your body is the more likely it is that your cravings for sweets will be reduced or eliminated.

Eliminate Emotional Eating

Most people are guilty of sitting on the couch, binge watching the latest series to hit Netflix while eating their favorite snack. Or, simply grabbing something sugary because they are stressed, bored, tired, anxious, in a bad mood, or some other emotion. Instead of eating your feelings, the trick is to think before stuffing your face. Ask yourself if you are eating an emotion, or because you are truly hungry, and if the answer is in fact due to hunger, grab for a protein packed snack to fill you up without the nasty side effects of sugar.


While it has been hotly contested lately if exercise makes you more hungry, it has also been proven that taking a walk, run, yoga class, or other form of exercise will increase endorphins and make a person happier. The effects of exercise do not come with a sugar crash a few hours later.

Pack in Your Minerals

When a person is deficient of trace minerals including magnesium, chromium, vanadium, and zinc, their glucose levels are often thrown out of balance causing cravings for sweets to be more intense. Incorporating more leafy green vegetables, meats, cheeses and whole grains into your diet will help your body receive the minerals it needs while decreasing cravings for sweets.

By following these five tips, you will be able to put the days of craving sweets behind you, and wean yourself off sugar with a natural approach. For more help with quitting sugar in a natural way, learn more about Sugar-Zen, our all-natural, food-based capsules that help kick sugar cravings to the curb-for good.

What’s Exercise Have to do with Craving Sweets?

If after a major calorie burning workout session, you find yourself craving sweets, the findings of a recent study published in Time Magazine may surprise you.

Researchers who are singling out exercise as a deterrent to weight loss set out to follow kids who exercise the most, then eat back all the calories they just burned off, and then some. Kendrin Sonneville, Registered Dietitian at the Harvard School of Public Health responded to the study by saying that exercise does, in fact, increase your appetite. “The food-exercise equation is imbalanced. It may take an hour to burn 500 calories but only five minutes to eat them back,” she says.

If Exercise is Going to Make Me Hungrier, Why Do Some Recommend it As a Means to Overcoming Cravings For Sweets?

“In the short term, during or right after a workout, exercise may suppress hunger,” says Barry Braun, PhD, professor of kinesi­ology and director of the Energy Metabolism Laboratory at the University of Massachusetts in Amherst. “But later that day, your hunger hormones can surge, making you want to eat. At the same time, your body’s satiety hormones — the ones that signal that you’re full — may decrease.”

One of the best ways to keep your hormones at regular levels and even out the hunger pains that come with exercise is to do it on a regular schedule. During exercise, the body releases endorphins, which are known to make a person happier. Indulging in sugary treats also releases endorphins, but come with often unpleasant side effects–think mood swings, crashes, fogginess, etc. However, if you choose to run outside instead of to the fridge the next time you are craving sweets, the benefits will be longer lasting, and soon you will be craving the exercise more than the sweets.

How to Stop Eating Sugar Post Workout

While these recent news stories are hotly contested in the fitness world, what they have missed is the role that exercise plays in keeping pounds off long term. Many studies have shown that people who keep off weight are the ones that are physically active. Beyond keeping a slim appearance, exercise helps blast belly fat, reduce the risk of high cholesterol, heart disease, diabetes and makes you an overall happier person.

However, if you find yourself reaching for the sugary snacks as a treat for working out, its time to take a step back and analyze where your hunger is coming from. Maybe you hit a milestone during your workout and think you owe yourself a treat. In this case, maximize your food intake with a minimum amount of calories on healthy, filling foods to not lose the good feelings of achievement during workout.

Staying properly hydrated also plays an important role in overcoming sugar cravings. Even the most hardcore athletes get their body signals mixed and mistake thirst for hunger pains. Drinking before, during and after workouts will keep you feeling full and away from the sugar aisle when leaving the gym.


5 Surprising Reasons You May Be Craving Sugar

Learning how to stop eating sugar and overcome the sweet tooth battles is not something that can be done overnight. In fact, craving sweets is usually cyclical and can happen after a bad day at the office, during peak hormonal changes for women, and even seasonally when the days become shorter. Here are 5 surprising reasons you may be craving sweets:


While it seems like a daily part of life, stress leads to less than optimal eating habits. When a person is feeling stressed, their cortisol levels increase and lessen their hunger pains. Once the stress is gone, the body produces more hunger hormones which can lead to late night snacking, overeating, weight gain and adrenal imbalance. Once this imbalance occurs, the person experiences extreme amounts of exhaustion and find the only way to make it through their day is by grabbing for their sugary snacks for the quick bursts of energy they provide. The cycle then repeats and sugar cravings increase. To reduce your stress levels, practice mindfulness and reach for healthier snacks that will give the real energy you need to get through tough times.


During peak hormonal phases, women are prone to craving sweets. The serotonin and endorphin bursts provided by sugary treats give the body a natural high and temporarily improve moods.

Leptin & Insulin Resistance

When you have survived on a diet high in refined carbs for an extended period of time, your body is not able to access the glucose it needs to produce energy. The glucose remains in your blood stream instead of entering cells and signals the brain to increase insulin levels. When insulin levels are increased, so are cravings for sweets.

Leaky Gut Syndrome

This is becoming more and more common as the American diet includes more processed foods. Leaky gut occurs when partially digested food particles get into the blood stream through damaged digestive track linings. These particles are seen as foreign by the body and in response, the body launches an attack with antibodies. When these antibodies combine with the substance the body deemed foreign, it leads to immune complexes which can also cause intense cravings.

Lack of Positive Energy

Perhaps the most surprising of the five, a lack of positive energy in our lives impacts our biochemistry. When a person is exercising regularly, eating a balanced diet, feeling fulfilled in their career or family responsibilities, developing positive relationships and enjoying sunny days their serotonin and endorphin levels are high as well. It’s when happiness and positive energies are missing from one’s life that they are more likely to turn to sugar to fill the void.