Welcome to Kate Quit Sugar

Welcome! Looking for where to start? well, keep reading – as this is the perfect place for you to get started.

My Journey to Quitting Sugar

My journey with quitting sugar has been well worth the time and effort. Yes, for me this was a big effort. I didn’t seem to quit with the ease that some people say they have had.

I failed a few times, I would have a really bad week and just not be able to “hold out” any longer. I would end up binging on the foods I missed (or thought I missed!) and feel awful about myself. It would really be a cycle of start fresh, go through “life”, then have to start again and feel like the ability to quit was further away then before.

But I did it. I have done it and I live it. It no longer is a “thing” I do, or a “fad” that I am trying, but little decisions made through out my day, every single day. Basically it is life!

We are not perfect but I made a big effort to actually change the way I saw food and the way I reacted and then how I dealt with emotions. For me, this was an emotional journey through food. I worked out that when I was feeling moody or have had a bad day, my brain would fixate on something sweet to make me smile. It was like I needed just Something to make me feel good again since I couldn’t give myself that feeling without a hit of sugar. Now I am armed with the tools to deal with bad days, and if I want to splurge I am also armed with the safe recipes, which are also DELICIOUS, to not feel guilty or to really damage myself.

Now I live a low sugar diet, where I know what I am eating and I love it. I still have a piece of cake at my birthday or during special occasions I will have a few nibbles of the sweet stuff, but it is not every day and I certainly don’t feel the same way about sugar as I used to.

I am not perfect, I would love to meet someone who is, but I know that I am taking the steps to make my own life better. Most importantly the food I eat and the life I live is only for me and I want it to be a long and healthy one!

What Quitting Sugar is NOT

What is this site not about?

  • There are no set of strict food rules and regulations.
  • Food guilt! If you slip up, that is okay. Get up and start again and make better choices next time.
  • We love fruit. This site is not anti fruit and neither is the I Quit Sugar guide. I do believe in resetting your taste buds by cutting fruit for the detox, which can be a week or more (totally up to you!) but then you can easily introduce fruit back into your diet.
  • The is no “one size fits all” mentality. I believe that everyone is different and this may not work for everyone, or you may not want to do everything suggested. You decide what to do and you decide what part of quitting sugar works for you.

I am aware that everyone has different opinions on food and diets, so let’s keep that in mind that no one is perfect and we are all trying different methods to find what works for us!

So, Where Do I Start?

Some more information for once you have decided to quit sugar or are currently quitting sugar:



I Quit Sugar Cookbook - DIGITAL


  1. Milk? Milk has sugar in it!
    Whether you choose skim milk, part skim milk or whole milk, the lactose content is very similar. On average, a 1-cup glass of skim milk provides 13.5 grams of lactose, while the same serving of full-fat milk has 11.5 grams of lactose. This amount of carbohydrates is the equivalent of the amount of carbohydrates found in about 3 tsp. of sugar. You can expect your blood sugar levels to rise as much after drinking 1 cup of milk as after eating 3 tsp. of sugar.

    • Hi Pat,
      I have found milk to not be very harsh on my system.

      Milk is made up of glucose and lactose. When I have suggested giving up sugar – what I meant was the fructose part of sugars. If you find that lactose is affecting your system negatively, then I recommend you stop drinking milk and go for alternative milk products that are not so harsh on the system.

      Find what works for your body and your system and if milk has made your blood sugar levels spike then I would cut that back.

      • Alternatively, you could switch to lactose free milk – Zymil made by Pauls or Liddels. They have whole cream, low fat and skim varieties.

        • AGAIN!!! lots of sugar in lactose free milk (i drink it)

        • Or just switch to sugar free, non dairy milk, why are people.do obsessed with milk that comes from cows?!!

          • Because milk is meant for baby cows and not humans – there is a plethora of information on the web and other sources of information on that subject. Similar to sugar, consumers are fooled into believing that we need to consume milk (for calcium).

      • Hi Pat. There is lactose in milk but it is a healthy sugar, yes there is such a thing. Your body recognises it and can break it down with the result being its becomes Glucose which is what your body uses to excist. It’s refined sugar, corn syrup and Sucrose which are the problem as your body doesn’t know how to process them and converts it in LVL fat which is deposited into your body. That’s why low fat foods are bad for you, low fat, high sugar which is lower in calories. Stick to natural foods and natural sugars and you will be great. Kate has essentially given up refined sugars and that’s the easiest way to lose weight and look as good as she does! good luck to you, I garuntee you drop refined sugars for just 2 weeks, eat what ever else you want and you will drop 4-8 pounds!

        • Been reading for days, and I’m at my wits end here. Could use some straight forward answers on the following: honey and whole wheat? Is it necessary to eliminate gluten? How can having a bowl of oats in the morning be bad? Overwhelmed~
          Thank you in advance for your input!

          • i would say yes, quit those too!

          • It’s only necessary to quit gluten if you’re gluten intolerant. Oats are healthy and contain fibre which is good for your digestive system, they are also known to reduce cholesterol. The only things that should be avoided (or limited) are fructose (except in fruit), alcohol and trans fats.

          • It’s safest to just stop eating!

    • You are right about milk. I don’t drink milk. Milk also makes me fat and fat. After 7 years being non milk drinker I just taste it once but it was shocking how sweet is the milk. People never can realize it while they are drink it every day.

      • I think milk has no anything what your body need. We don’t need lactose. Humans the only creature who drink other mammals breast milk. I am a scientist and when I made my research about milk and GMO after I never drink again milk. Milk contains so much unnecessary hormones, and sugars too. We don’t need that all. Also it is usually can disturb and harm the digestive system for long term in most of women.

  2. Hi Kate,

    I’m loving your blog!

    Can I eat any cheeses that I want? Does quantity count? And what about sparkling wine? Is that ok?


    • Hi Mira,

      I love cheese! I try to moderate the amount I eat, and not try to gorge on anything. I have a bad habit of if I allow myself to gorge I tend to fall back in bad habits a lot easier!

      I try not to just eat one type of cheese either, I am going through a phase of exploring cheese and the different tastes and textures. I like feta and sharp chedder right now – but I don’t think there are types of cheese to avoid (unless you don’t like mold). I think this makes a great way to eat cheese instead of desserts and by exploring new kinds you can have more fun with.

      Again, sparkling wine is sweet and may tempt you back to enjoy something sweet with it or if you are in the middle of the program your brain may find it harder to adjust! I would avoid it for as long as you are doing the program. It just doesn’t seem like it would be helpful – but correct me if I am wrong people on the internet! 🙂

  3. Hi Kate,

    I love your blog and I am in the process of quitting sugar. However, I have numerous food allergies to delicious naturally sweet foods like apples, cherries, and tree nuts. Do you have an idea of some alternative snacks I could look into? Thanks!


    • Hi Rakel,
      Good work on giving sugar the flick! It is a hard process for some, me especially, but I imagine with allergies it can be a lot tougher. The normal fallback options are what you are allergic to so you have to identify a few different options. I would suggest you could try going sugar free cold turkey for a few days and see if you can really calm any sugar cravings without having to hunt down options. No point filling your life with expensive and hard to find alternatives when you could eliminate them altogether. Another thing I would try is to work on eating vegetables and healthy fats such as cheese to replace those snacking options. Try having some carrots and cheese as a snack and break the habits of a sugary treat or where you think you should have fruit instead. Many of the quitting sugar books and recipes do use a lot of nuts as replacements, maybe try checking out books for diabetics with allergies. These will cover a wide range of recipes that would remove the nuts. I found this recipe for Gluten Free Vegan Gingerbread – http://www.yummly.com/recipe/Gluten-free-vegan-gingerbread-307895?columns=4&position=10%2F69 is this something that you could try? I was trying to think of foods that are sweet such as sweet potato that could be made into a sweetish snack without sugar.

  4. Hi! I am a freshmen in college and my dorm has a microwave, a mini-fridge and a blender. I am required to have a meal plan. I don’t want to waste money so I go to the cafeteria and eat at the designated locations. The salad bar is mediocre. I can find rice/vegtables/meat that is decent. I am really struggling with the fact that I love good food, but I also love healthy food and it seems like everything here either tastes bad or is delicious only because it is covered in salt, sugar, and fat. I have also experimented with microwave cooking, but its hard to keep produce in my dorm and frozen kale gets boring after a while. Combined with the stress of the new year I think I am eating more sugar than I should, on top of a diet that already contained too much sugar.

    • Hi Kate,

      Congratulations on getting into College and going for it! You should be very proud even if you are very stressed over everything!

      College and the dreaded “freshman 15”. None of this has to be your fate and none of this has to be something you feel pressured by. You already sound like you want to make good food decisions and that you are already pretty knowledgeable about food in general. At least you didn’t tell me you love pizza and are at a loss for what to eat. I would look at food while you find your place at school for the first year as a means to fuel your body. You want to be healthy, alert and ready to learn and deal with being a freshman.


      So I am going to assume that using your meal plan for dinner is where it is going to make the most sense and you can make the most of what is on offer – yes these won’t be very exciting but you will also be able to control your budget and live within your means.

      First tip – never sit near the dessert bars. Don’t tempt fate!!

      I would gravitate towards salads, and find the best and cleanest salads available. Avoid adding an dressings or extra things that you just know is not going to make you feel healthy and strong. Add in protein where available such as any grilled chicken or fish. Eat what you know is going to help you and avoid adding anything on top of what they have already provided since you don’t know what is going into the food.

      So again, think salads, no dressing, no added salt or toppings, find the grilled proteins with no glazes or dressings such as chicken and fish and lean beef. Eat your greens – beans, peppers, salad greens (not just kale). If you want to have a side dish try some plain brown rice if it is on offer but try not to over eat rice as it might not give you all the nutrients you need right now.
      If you are bored with the salad bar, hit up the steamed vegetables if they are available. Don’t add butter or any cheese toppings. Steamed vegetables can be stirred through a rice and you can slice up some hot chilli for a kick and flavor!

      Don’t be afraid to ask for the grilled chicken only if there is a sandwich bar, avoid the white breads or ask for meatballs and no pasta from another bar. Then you can have these with a big salad.

      Since your dorm room has a blender you can make some fantastic breakfast smoothies or lunch smoothies. Buy a protein powder that has no added sugar or weird flavoring so that you get a dose of protein to help you feel fuller for longer and you can add fruits and vegetables (frozen or fresh) to make it more of a meal.

      Lunch you can embrace wraps – add plenty of fresh vegetables that you like. Go heavy on tomato or lettuce if you like and use avocado as a spread and skip margarine. If you make a large enough wrap, you can have one half at lunch and then the other half for dinner or a late night study snack that isn’t going to be salty and sugary.

      There are a lot of meals you can make in a microwave but they will require you to have microwavable bowls or a few little microwave safe mugs etc. Steam vegetables such as broccoli, cauliflower, green beans in a small bowl with a little water then you can microwave frozen chicken breast, you can boil eggs in microwaves and even poach eggs in a mug with water and a little vinegar! Then you can have a side of smoked salmon or trout with some baby spinach leaves.
      Making mashed potato with sweet potato is very easy to in a microwave too, with a side of microwave steamed vegetables and then add a protein. Chop your potatos up, add to a microwave proof bowl and boil for 8 – 12 minutes until soft. Then drain and mash with a little milk and butter. Add in some cinnamon or pepper for taste.

      Oh and one last tip – avoid sweet alcohol beverages and cut back on beers. Drinking is a huge part of college for a lot of people, so just be aware of YOUR limits. If I drink, I have one glass (red wine or a vodka with club soda) and then a glass of water. Never have two alcoholic drinks in a row, always have water in between. Trust me, you will feel better in the morning for doing this!

      Here are some links I found that might make this easier for you:


      Also – from Chow Tips a video on how to cook your breakfast and dinner in a coffeemaker!

      How to make potato chips in a microwave

      I couldn’t help myself but when I saw you had a microwave, you can always make yourself a single mug cake if you want something a little sweet. This link won’t help reduce sugar but everyone isn’t perfect and sometimes you will want a little mug of happiness.


      I hope I have been helpful!!!!

    • Hi – I found more links for you!

      I know this is from the UK but I love Jamie Oliver and I actually cook the majority of my recipes using his cookbooks and online recipes.

      Here are his one-pan recipes, but you might have to sneak a single burner into your room for these!

      Here is a big list of delicious meals cooked in a microwave:

  5. Ann Marie says:

    Hi –

    I’m about to embark on the “quitting sugar” journey. Woo! When you talk about using wraps what kind specifically? Thanks!

    • Hi Ann Marie!
      Congratulations on making the first steps on your journey! I usually have wholegrain mountain bread wraps (they are very thin!), but check out the wraps at your local store and find the ones that are the lowest in sugar and the ones that are wholegrain/wholemeal. You can even use lettuce leaves for some wraps too. Be creative and find the ones you like. Certainly don’t let the small or huge range of wraps in your area stop you from making good choices.

      I am back on the wagon again today after Easter!!! Had a big weekend of indulgence and now having a huge salad with beans and tuna, though I had to skip the wraps today. If I went near a store to buy some, then I would buy some on-sale Easter eggs too!

  6. Hi Kate,

    Extremely happy to have found your blog! I recently purchased “I Quit Sugar” and have decided that reducing sugar will be a great challenge and experience for me. I do feel confident that inadvertently I have a small head start as I’ve been conscious of my body (both it’s good traits and bad) for all my life and have applied a lot of common sense to my diet, like don’t eat cake and drink soda. With that said, I also have been duped by the “healthy things” like brown sugar & raisins on oatmeal is no biggie b/c at least I’m eating oatmeal! The good news, I rarely crave sweets. The bad news, regardless I’m still eating tons of sugar and am still not exactly clear how to determine how much. What I am finding to be challenging is the education aspect. I feel like I’m lacking the tools to make good decisions… like, is full fat Ranch dressing on a salad acceptable or are my only safe options olive oil & red wine vinegar? Are all cheeses fair game? And with respect to cheese, should I be monitoring? I will not lie, as I read through the book, I’m like wait, so I can eat cheese whenever I want? SCORE! And I fear I will do that liberally, not sure if that is a great thing.
    I guess, where I’m going is… should I worry about taking the fat replacement method too far? And also, do you have a tool you recommend using to do quick searches to help navigate the mind field of options so I can make the best choices? Thanks!!!

  7. I need to quit sugar!! Ive read most of this info but is there any way to quit sugar without removing it from your house completely? My partner eats ALOT of sugar and wont remove it from the house (I dont expect him to as his not the one quitting and he enjoys it) but all this makes it so much easier to just give in and have 1 more chocolate or 1 more sweet treat 🙁

    • I never made my husband quit sugar with me and he still kept the same food in the house. It made everything harder! It really did!! I just made sure that I had planned ahead and had more safe foods then bad foods. I didn’t deprive myself of something sweet (see Sarah Wilson’s chocolate cookbook for ideas) and made sure I had my own treats available.
      I also tried eating new foods – if I was craving sweet, I would try a small piece of cheese or just something completely different to take my mind off of it. I also drink a fair bit of tea, I like black tea, so I would have some of that. I also drink a lot of herbal teas (which are not my favorites!!!) but this helps too.

      Think about crowding the sweet cravings out with other things. I know it is hard, but make sure you are prepared. Don’t quit everything and then feel like you have nothing. I always caved in when I felt that way!!

      hey, you never know, but maybe your partner might cut back after seeing you make a big change!

    • Are there any sweets that your husband loves but you don’t really care for? In my case I would buy Oreos , swiss rolls or other treats that my family liked but I didn’t crave. I tried to stay away from my weakness foods such as brownies.

      • I have a lot of weakness foods!! I find that anything like brownies, cake and ice cream are my weakness. Luckily my husband doesn’t like these treats so it is just up to me not to buy them and eat them.

  8. Hi Kate I would love to quit sugar.i have under active thyroid am on thyroxine but feel bad most of the time.just wondered if not having sugar would help me in anyway. Diets don’t really work for me because of my thyroid problem,,,

    • Hi Margaret,

      I do think you should speak to your health professional before making any change in your diet. I am not qualified to give that kind of medical advice I am sorry!
      I did do a quick search around on the internet and many people suggest that lowering the amount of sugar you have if you have an underactive thyroid can help but again, I would recommend seeing your doctor and trying a much slower and controlled removal of added sugar.


      I hope this helps but I don’t want to advise the wrong thing!

  9. Jennifer Bradley says:

    Kate, love your site. I am on my 3rd week of your 8 week program. Today is the first day that I have not felt good but I am not going to quit. I am excited to see where this journey takes me. I was wondering if low fat yogurts, like Chobani, are ok to eat during the detox period? What about the ones with honey and fruit in them? Thank so much, Jennifer.

    • Hi Jennifer,
      If you are following along with Sarah Wilson’s I Quit Sugar, then week 3 is a hard week. This week is the time to cut out honey, agave, palm and coconut sugar, condiments with sugar, fruit and fruit juice.
      This week also cuts out flavored yoghurts!

      Her guide says:
      From today the below – no exceptions – must go:
      Fruit juice
      Dried fruit (including muesli and muesli bars) and jams (even if it says no added sugar)
      Tomato and barbeque sauces (they contain up to 50% sugar… more than chocolate topping!)
      Any condiment containing sugar
      Balsamic Vinegar (about 15% sugar)
      Flavoured yoghurts (including those that say no added sugar… read the label it’s often there disguised as fruit puree)
      Palm and coconut sugar
      And obviously chocolate, soft drinks, etc.

      How about giving full fat yoghurt with some toasted coconut flakes (no sugar in them!) with some cinnamon. You can even throw in some chia seeds too.

      In Sarah’s cookbook she recommends:

      Toast some buckwheat groats (“buckinis”), coconut (flakes or desiccated), pepitas (or whatever nuts or seeds you have in the cupboard) in a non-stick pan, sprinkle over yoghurt and mush with either cinnamon or raw cacao and/or a drizzle of macadamia oil.

  10. sheryl says:

    Can you eat avacado?

  11. Robert says:

    What about carbs? They get converted to sugar in your system. Do you lay off the carbs as well?

    • If you follow the Sarah Wilson Quit Sugar guide, just by cutting out so much sugar, you naturally will be eating less processed carbs. For me, I do still eat carbs – even processed ones as I am not perfect, far from it – but I found that when I followed the guide to the letter, I did feel a lot better. I had a lot less of the roller coaster feelings. Also knowing that I couldn’t eat certain carbs made wondering if there was sugar in it a lot easier. You just know something are not going to be good for you!

      In my attempts to keep a nice clean diet, I try to be logical about things. I know that cake is bad but what about wholegrain bread? what about mountain breads – I try to limit those things.

      I do know that if you are following paleo and gluten-free diets then the quitting sugar cookbooks have alternatives in there too.

  12. Hi – I quit sugar 10 days ago. The first 3 days I felt light and good and my skin is looking amazing. But from about day 4 I completely lost my appetite and am having much less to eat compared to my usual (but still exercising a lot) and I am finding I feel VERY full ALL the time. I haven’t lost any weight, but feel very full and bloated. Am eating 3 meals a day (i.e. eggs and vege stir fry for brekky, meat and salad at lunch and meat and vege for dinner) and drinking lots of water. Is it normal to feel so full and with no appetite when you quit sugar? I haven’t lost any weight either which surprises me considering how much less I am eating.

    • Hi Kylie, I certainly did feel fuller for longer during the quit sugar program. I was eating a lot more though – definitely didn’t eat less! I also didn’t do a lot of exercise during my program, I focused on jogging around the blocks near my house.
      Maybe your body is adjusting to the new diet. I would keep going if you don’t feel unwell, keep eating your meals so that you know your body is fueled. You could try doing a little less exercise and see if that helps your body recalibrate.

      Does anyone else have any other ideas?

      • thank you. As it happens all of a sudden the last couple of days the weight has fallen off! it’s almost like my body was recalibrating or something and finally found its new rhythm. I feel great and am so glad I decided to quit sugar. Not just for the weight loss, but my skin looks gorgeous, I feel clean and in control of my eating for the first time in my life. thanks for your answer and your very informative site.

    • I know this is a very old post, but I just found this while Googling and it made me feel so much better! I was starting to feel a little concerned 🙂

  13. Hi Kate, For health reasons I have had to cut down on sugar (and yeast), and barely eat any now apart from a small amount of fruit in a smoothie in the morning, and maybe some syrup/honey in homemade nut butter (which I don’t have everyday), and a tiny bit in mayo (although will be making my own soon). All fruit juices, most fruits (including my beloved bananas), and carbs are gone, and I only have stevia in my first cup of tea for the day – otherwise it’s fennel or just normal but with no sugar. I can handle not having sugar for lunch or in the evening, but I am struggling to find something for breakfast that doesn’t have ANY sugar in it – including fruit sugars. Bearing in mind I can’t eat bread, or have yoghurt, what would you suggest? Also – Do you think I need to completely cut sugar from my system as Sarah suggests for a few weeks to detox, or is reducing it this far enough? Thanks for your help! Alice

    • Hi Alice,
      I don’t think you need to cut sugar out altogether – you sound like you have made the tough decisions already and reduced so much. The point of the full detox is to really let your body reset without any sugar and most people need to take a slow approach to that.

      As for breakfast ideas – funny you should ask! I was just looking up some paleo breakfast ideas! These recipes are all sugar free and don’t require yogurt!
      So have a look at some of these and see if are suitable. If not, search google for paleo breakfast ideas and you will find LOTS of good ideas too!

      • Hi Kate, Thank you so much for your reply! And good to know I don’t have to cut it out completely – I am having the tiniest amount each day at the moment (mainly from a handful of frozen berries in my morning smoothie) and I think I am detoxing – I am aching, quite irritable, and have really saw joints – apparently all perfectly normal? The breakfast ideas are great thank you, and I googled Paleo recipes and now have hundreds to choose from! Thanks so much for your help, and for your site – I’ve found it really helpful!

        • It sounds like you are doing everything right and just stick with it and listen to your body and how it feels.
          Enjoy some of the paleo recipes!! I am going to be making a few new breakfasts over the next few weeks now too!

          • Hi Kate, Thanks for your breakfast ideas – I have been making some, and also looked into Paleo recipes which has been a great help.
            Just one question – how long can it take for sugar to detox from your system? I haven’t eaten sugar for nearly two weeks now (I think I stopped just before I messaged the first time – having slowly cut down) – and I ache massively! Do you think this could be to do with the sugar? (or lack of it…). I don’t really have cravings, and I’m not really interested in sweet things now. I haven’t eaten carbs for about 3 months. But I just ache. I have tried looking into sugar withdrawal symptoms but don’t seem to be able to find a lot, or how long it can last for.

            Any advice or experiences would be most welcome!

            Thanks again for your help.

  14. Hi

    Iam looking to give up sugar but have a question. When baking cakes and cupcakes what can i use instead of sugar?


    • Sarah recommends Rice Malt Syrup, but I am not sure if that is sold everywhere. Her cookbooks rely heavily on this ingredient, see her Caramel Slice recipe as an example. Other sugar free baking sites, such as Sugar Free Kids (yes it is aimed at children) uses Nativa or Stevia products. See her Cheesecake Recipe here to see the amounts she uses.
      I tend to use a mix of rice malt syrup and Stevia when baking, but I have found stevia easier to find in the store than Rice Malt Syrup!

  15. Hi Kate, Thanks for your breakfast ideas – I have been making some, and also looked into Paleo recipes which has been a great help.
    Just one question – how long can it take for sugar to detox from your system? I haven’t eaten sugar for nearly two weeks now (I think I stopped just before I messaged the first time – having slowly cut down) – and I ache massively! Do you think this could be to do with the sugar? (or lack of it…). I don’t really have cravings, and I’m not really interested in sweet things now. I haven’t eaten carbs for about 3 months. But I just ache. I have tried looking into sugar withdrawal symptoms but don’t seem to be able to find a lot, or how long it can last for.

    Any advice or experiences would be most welcome!

    Thanks again for your help.

    • Hi Alice,

      The aches will definitely be from sugar withdrawal. Some people have the symptoms for a few days, others a week – it really depends on your body and there is no way to tell how long they will last.
      Just stay hydrated, stay positive and stay focused. This is the hard part and it is will power! Though, if you start getting a lot worse, it is always best to see your doctor! But if you stick with it and make sure you are being kind and caring to your body, it should be over before you know it.

      Stick with it Alice – you are so close!

      • Hi Kate, Thanks for your reply. I think I knew it was the sugar but just needed reassurance! Thank you. I will keep at it, and hope it dies down soon… I do drink quite a lot of water but have definitely been feeling thirstier recently, so maybe not enough! I’ll up my intake from today and hope this sorts it.

        So pleased to be off sugar – I just want to start feeling amazing from it!

        Thanks so much for your help!

        • Sugar detox can be miserable. However if your aches and pains don’t go away soon you may want to investigate gluten as a possible cause.

  16. Hi,
    I quit sugar in January for my daughter (10) when her doctor took her off sugar and gluten. I have lost 37 lbs and she’s the same weight now as she was then. Both of us are under weight now. Has anyone else had this happen?

    • Hi Bambi, that didn’t happen to me at all. Are you making sure you are getting enough calories per day? If you are unsure, you could use an smart phone app to track your calories per day to make sure you are consuming enough and the right amount of nutrients as well.
      I recommend MyFitnessPal as the app that tracks calories and food intake.
      If you are concerned, I would book in with a doctor and have a chat with them about eating plans and other nutritional information.

      Sorry – I haven’t much advice, maybe someone else has anything to help?

  17. Hi,
    I have añ unusual allergy to….believe it or not apples! Is there any alternative to using apple cider vinegar?? Thanks

    • Hi Sally,
      That is an unusual allergy! Well from doing a bit of googling around, you can substitute any vinegar in its place. Make sure you use equal parts for recipes – but remember that there will be a taste difference, so start with white vinegar and go from there. You will just have to try until you find something that you like!

  18. Dear Kate,

    I really love your advice on quitting sugar. I am new to this and it seems hard. Recently, I was diagnosed with seborrhoeic dermatitis. Ive heard from some who said that it has no cure but still a small amount has learnt how to cure it. When it boils right down, it seem as though sugar , starch and fruits (basically anything at all with sugar) may be the culprit. I really would like for you to suggest a sugar free diet for me please , if it isn’t too much to ask. This S.Derm is driving me insane …

    Depressed 🙁

    • Hi Antonella,

      It sounds VERY depressing what you are going through. I have only done very superficial reading of this on the internet, so am I in NO WAY qualified to give any medical advice on your condition, that is what your doctor is going to be able to help you with, but what I can do is let you know some resources on where you can start to look at your diet and make some changes to at least start a journey to making your dermatitis a little better or at least help you identifying what might be flaring up the Mallassezia yeast.

      First off – take a deep breath and relax. This is something you are going to be able to control through help with your doctor and natural remedies, and I don’t want you to feel awful. We are here for you and we can work through this with you if you need us (us being the awesome collective internet!). I am sending you a massive hug from here!!!!

      So from my initial reading it appears it is a yeast that might set off the dermatitis, so there is a diet called the Candida Diet, which focuses on the candida fungus, and although this is not something that you may or may not have, the crux of the diet is reducing sugar and carbs. Anything that will feed the bacteria and it focuses on probiotics in the diet to help boost your natural defenses. So what you can do is read some more about the candida diet, their recipes and have a look at what changes you can bring into your life.

      http://www.thecandidadiet.com/ – this is the book’s main selling website, but by the looks of it, you can get PLENTY of information without having to purchase the book.

      This link gives you an overview: http://www.thecandidadiet.com/candida-diet.htm and it is very similar to the quitting sugar books too, but this is far more developed for candida sufferers. I would look at something like this and see how this can help your body battle this over the Quit Sugar guides (even though I love the guides and cookbooks, this may not be the right type of product for you). It is just more focused on the candida fungus and maybe this can be applied to fungus in general! Again, I am not a doctor, so take this advice with a grain of salt.

      CANDIDA BREAKFAST RECIPES: http://www.thecandidadiet.com/candida-recipes-breakfast.htm
      CANDIDA LUNCH AND DINNER RECIPES: http://www.thecandidadiet.com/candida-recipes-lunch-dinner.htm
      CANDIDA SNACK RECIPES: http://www.thecandidadiet.com/candida-recipes-soup-snacks.htm
      CANDIDA DESSERT RECIPES: http://www.thecandidadiet.com/candida-recipes-desserts/
      CANDIDA DRINK RECIPES: http://www.thecandidadiet.com/candida-recipes-drinks.htm

      (You could google candida recipes and get billions of results too, so there is never any lack of information out there!)

      You can also focus on a cleaner diet, this requires no books to purchase but small changes every day, cut out processed foods, drink mainly water and maybe green teas and look at what foods might be setting off your skin. This is a very ad-hoc way to do it, but you might find a food that makes everything worse and then look to avoid it in the future. Also have a look at what you are putting on your skin, such as shampoos, moisturisers etc and test what make it feel itchy and worse. No point doing all this hard work and then setting your skin off with a certain type of shampoo!

      You are definitely not alone with this – there must be a lot of other people out there suffering too. This person suggests using salt to help keep the skin clear – http://curezone.com/forums/fm.asp?i=2057688

      All of these changes are not going to happen overnight, this is going to be a journey and this is your first step! Every small change you make, every food you rule either safe or not safe is one step closer to having more control over this.

      My heart goes out to you and we are here for you for all of this.

  19. Hi Kate

    I am glad I discovered your website. I have been tossing about going the non-sugar way but now I am committed. Actually took the pledge today

    • Fantastic news Sonali! Give it a go – make small changes every day!!!

    • Ha ha, half my comment got deleted. I was wondering what happened. So since My comment yesterday, I have bought Sarah’s 8 week program book and consciously not had any added sugar. The hardest part is my beloved tea. But I am determined this time. There is a debate around carbs but I am not leaving any carbs. I do write, so will be blogging my experience. Thanks for the practical inspiration.

  20. This is a gem of a site to find. I decided on weekend to try and eliminate all the bad foods especially sugar which I only eat when I’m bored. Day 3 and I have a massive headache. No cravings though so that’s a good thing. I look forward to reading more on here when I get some more spare time. One of my big problems was also not drinking much at all, I don’t drink coffee or tea and probably lucky to get one glass of fluids a day on a good day. So I’ve also started drinking minimum 3 litres water a day. not surprisingly is doing something because people are asking what I’ve done to my skin!!! Hopefully I can stick to it and start eating a lot cleaner.

    • Hi Janet,

      I am glad you like the site!

      Drinking water is a fantastic way to help fast-track some skin issues. I notice there are days when I may drink tea or coffee during the day and neglect to drink enough water and I look all kind of sick and tired. Some days I have to remind myself to drink water and not make, yet another, cup of tea! Especially if I am busy at my desk and just head to office kitchen for a quick tea break, I always forget about water!

      Keep up the great work – day 3 is early days – but you will get through it.

  21. Thank you for websites like yours that make for great support to experimenters/guinea pigs like me. 🙂

    After reading the IQS book, I got mighty curious. I have a sweet tooth and I’d always rather go for dessert than an actual meal so doing the program was quite a challenge. Two weeks into this experiment, however, I’m still determined to see it through as I discovered that:
    (1) I seem to be losing a kilogram a week.
    (2) I don’t get as cranky-hungry as I used to (I have hyper-acidity so I used to go crazy when I get hungry.)
    (3) I easily feel full even after taking in just small meals.
    (4) I tried tasting ice cream two days ago and felt aversion for it rather than my usual satisfaction.

    I’m curious where this will go and how far I can take it. 🙂 I’m still dilly-dallying with the fruit-avoidance and I’ve yet to figure out substitutes for these.

    I need to ask tho, how much cheese and yogurt should I eat everyday? Using these as protein sources, I’m a bit fearful for my kidneys since I used to have kidney stones. 🙁

    Lastly, what kind of bacon do you use? I love bacon but have been avoiding these since it’s processed food. I’ve yet to learn to cure my own without the nitrites, but recipes call for cooconut sugar at the very least.

    • Hi,

      Keep up the awesome work!! Losing weight, feeling great and actually seeing your body change and your ideas on sugar change is a huge deal.

      Like I have said, if people want to avoid fruit, then go for it. If you don’t want to avoid fruit, then just try to reduce for a week just to see. OR ignore all the rules and eat fruit.

      In terms of protein per day, Sarah has written on the Daily Mail website about this:

      1 Always check the nutritional info listed on food packaging, jars and bottles. A quick snapshot: choose foods with less than 5g (just over 1 teaspoon) of sugar per 100g. This quick reading should keep you roughly in check and will wipe out 90 per cent of processed foods.
      2 But if it’s dairy, remember the first 4.7g of sugar per 100g is lactose. Lactose is fine for most of us to consume, but anything on top of the 4.7g is added sugar.
      3 And if it’s a liquid: it must contain no sugar. A serving size for a juice can be 375ml; some servings can be up to 750ml (at juice bars), and a serving of pasta sauce can be 250ml. Even if it’s only 5 per cent sugar, a liquid’s usual massive serving size renders it a sugary dump. The take-home: never drink anything containing sugar!


      Also – the bacon I eat tends to be just store bought bacon! I like thick cut bacon the BEST! I am very keen to make bacon and have seen it calls for sugar, but I think that is meant to really help with the brine-ing process. I wouldn’t not include the sugar, but maybe trial lower levels of sugar, then trial coconut sugar etc as these may really create different flavors in the meat.

      • Thanks, Kate!

        What actually made this whole experiment more feasible for me is that I’m a water lover. Ever since I got pregnant 6 years ago, I never wanted to touch sweetened drinks (except on certain occasions). So my body has no need to adjust to these rules. Desserts, on the other hand, is a different issue. 🙂

        You’re right about dairy tho. I never would have imagined that some brands tend to have too much sugar in their milk. I’ve become more alert about the labels since I read the book. I’m shocked to see how much sugar there is in all the stuff I’ve been eating.

        The sugar in curing bacon sure seems to be for the brining process. The good part is that we’re supposed to wash it off in the end. So that at least lessens the sugar in it. I’ll let you know what happens as soon as I’ve tried it. 🙂

  22. I love reading all the comments on this page, it’s so informative and at the same giving me a heads up of what I’m most likely gonna go through!

    Today is the first day I am going to start my no sugar detox for a week and see how I go from there. Just had two pieces of wholemeal toast with peanut butter (no added salt and sugar) and a cup of green tea, I hope this combo is perfectly fine for a no sugar detox.

    Wish me luck and I am so impressed by the amount of determination you guys have!

    • Keep it up Alexis! Take each day as it comes and always be kind to yourself.

      None of us did this overnight, it takes patience and determination!

  23. HI KATE,
    I STARTED quitting sugar last week, but I wonder are fruits and bread included on this program …cos I cannot quit bread and fruits….plz answer me as soon as possible

  24. I dont know why im not loosing weight and what is my mistakes …I have slow digestion

  25. Plz I neef help cos I am over 87 kilos and this killing me ..I am 158cm tall

    • Hi Hanane,

      You have only just started the program. One week is not enough time to see wight loss. I don’t think on any diet you would see rapid weight loss in a week! You have to find a centered calm place as you are a journey. This isn’t going to happen overnight. Any weight losses (and gains!) for me have never happened over night, I either ate bad food and put on weight or I watched my diet and did exercise and the weight started to come off. All of this took time!

      In the Quit Sugar guide, you do end up eating no bread and find alternatives such as mountain wraps etc. There are many alternatives and I always struggle with bread. More than anything else I would say bread is the hardest for me.

      Fruit in the program is for a couple of weeks to reset your body. You can chose to do this part or not, and that is a personal choice. I don’t think it will hugely impact your journey if you don’t quit fruit altogether, but if you make an effort to cut back for a short time so your body can experience the “reset” then you can go back and see what fruits you really like and eat them moderately. I am not hard and fast on any rules with fruit. It really is a personal choice.

      I think you need to give yourself some time to let your body make the changes. In two weeks time you will see some changes, but maybe not huge weight loss but you are on the right path. If you want to be more restrictive you can mix in calorie counting and exercise, I know a lot of people follow those kinds of plans for their weight loss. This is more about a journey of eating whole foods and being at peace with yourself. Unchain yourself from feeling like a slave to sweet food and exploring a wealth of other foods.

      Hang in there Hanane. You will get there!!!

  26. Andrew from Indy says:

    I stopped eating foods with added sugar or chemicals four years ago. It was amazing how much my taste buds changed overtime. I can now eat cacao nibs like I use to eat chocolate chips and never have the slightest desire for sugary foods. But oh do I love fruit, especially cooked with some fat free yogurt, cinnamon and mixed nuts added… nom, nom, nom…

    I use to wonder if my experience was at all unique, so I LOVE hearing about other people that made the same transformation. Keep up the good work Kate.

  27. Hi Kate,
    I’m so glad I found this site as I’ve been wanting to quit sugar for some time but none of my family or friends have been very encouraging. I do know it’s my body and completely up to me look after it properly, but it’s not the easiest thing to do, so some encouragement would be very helpful.
    I’ve just turned sixty and I’ve managed to cultivate some very bad eating patterns in that time. Probably one of my biggest problems is that I don’t really like cooking. I cooked healthy, nutritious, tasty meals for my family for twenty years or so, but now I often can’t be bothered cooking just for me. I usually skip breakfast as I don’t feel hungry, but I’ll have a couple of cups of tea with two teaspoons of sugar in each one. I love my sweet tea and feel this will be my biggest hurdle to get over. Trying to be healthy I also eat a fair bit of fruit, so this will also be hard to eliminate for a couple of weeks at least. My other problems are that I don’t like many vegetables, or yogurt, or nuts, and someone mentioned vinegar … yuk. I do at least drink a fair bit of water!
    I’m 162cm and weigh 80kgs so I’m definitely over weight with a big spare tyre round my middle which I hate; very uncomfortable.
    I definitely want to quit sugar so I’m going to follow your advise on what to eat, and try the different menus etc. but I’m also thinking of having hypnosis. Has anyone else tried this, and if so how helpful has it been?
    Okay I’m psyching myself up to do it … today is the day … enough is enough … good bye sugar! Thanks Kate for inspiring me 🙂

    • Hi Alison!
      Congratulations on being brave enough to say that enough is enough! You are not only trying to quit sugar, but you are making huge lifestyle changes at an age where a lot of people have really established “who you are” in their minds and that it may be hard for them to imagine you any different. You have to ignore their beliefs of visions of who you are and you can show them who you want to be and how you feel on the inside! You want to show them you are a healthy, strong and vibrant woman with a life time of stories who is a changing herself for the benefit of herself!!! You go for it! I love it!!!!

      This is NOT easy and there are challenges along the way. Friends and family with their preconceived notions of you is a challenge, how you view yourself is a challenge, making sure you make good decisions can be challenging but you know each little step in the direction you want to go is going to make you happier and happier!

      I struggled with friends, work colleagues and family thinking it was a fad or thinking that I wasn’t able to do it, or that I don’t need to do it – but you have to keep pushing forward. Their opinions matter but my choices mattered more.

      Setting yourself up with a plan might be the best way forward. Have a weekly plan for breakfast, lunch and dinner and try to stick to it as best you can. If you are not hungry in the morning, plan that you have a lighter breakfast or something plain and simple. That way you are setting up a good pattern of behaviors and you can grow from there. Maybe even try a green smoothie in the morning instead of food.

      If you are not a fan of a lot of vegetables, try finding great recipes for the ones you do like! the internet has been the best resource for recipes with ingredients I love. Google is your new best friend! With a meal plan too you can actively introduce a few veges you are have never been too fond of in a sneaky way. Try to hide some vegetables in your food so at least you are getting some benefits without the anguish of food you hate. I do this with sweet potato for my husband. I mix sweet potato into the mashed potatoes and that is really the only way he will eat it and he is slowly learning to like it. SLOWLY is the key word here!!! hahaha

      Tea was a huge hurdle and try this one in stages. Have only one teaspoon of sugar in one tea, then make the next one without sugar. See how you can find little ways to cut back and before you know it you will adjust to the new taste. This can take time so don’t beat yourself up over this.

      I haven’t tried hypnosis but have heard good things and bad things. A friend tried it to quit smoking and it helped but they were also using patches as well. I would say hypnosis needs to have a support mechanism as well so having your healthy eating plan and your goals set up will support the work you are doing in hypnosis

      TODAY IS THE DAY ALISON!!!!!! Try small steps in what you do today, but set up your plans and get together some meal ideas for the week ahead so you can focus on the new you.


  28. So happy to have come across your blog. Sugar addiction is something I have struggled with since giving up smoking nearly 10 years ago and it doesn’t help that I am an emotional eater who works 12 hour night shifts. I gained 30lbs during nursing school and here it is several years later, the weight hasn’t budged and my sugar addiction is out of control. I’ve always tried to justify eating sweets on a daily basis by telling myself it’s okay I eat healthy all the other times, or I workout and need to replenish the glycogen for tomorrow’s workout, or I’m working the next 12 hours and I’ll just burn it off anyway…and so on.
    As of one week and one day, I have had no sugar, no sweets, no processed foods of any kind and my reasons are forced. Since 2012, I have had 5 attacks of diverticulitis with 3 being infectious and quite serious. This last attack, which started over one week ago, I avoided hospitalization only if I followed through on a few promises set forth by my physician. I am also scheduled for a bowel resection early in 2015. My infection is cleared now, I’m safe and regaining my health each day.
    I used to pray to find ways to overcome this addiction, but little did I know my prayers would be answered this way. Sweets/sugars are hard on my digestive system, they cause an excess of gas most likely due to some imbalance of gut bacteria and negatively change my bowels. Gas causes pressure, and pressure is key to development of diverticulitis. My goal is to avoid foods that negatively alter my bowels and cause gas (pressure).
    After 5 days of no food, just broth and kefir, I am now able to eat food again, but I’m treading lightly. I’m terrified of ending up with a colostomy or dying due to my struggle with sugar.
    I’m not sure what’s happening to my body, but I don’t crave anything sweet for the most part; if I do, it’s fleeting. I’m also eating smaller portions and less throughout the day and I actually feel quite satisfied. I went to a birthday party last night where all my family was there enjoying cake and my all time favorite: ice cream. It was easy to refuse because I am putting my life and my health first before a deadly indulgence. In some ways I’m kind of angry with myself that it took the destruction of my health to get my addiction in check. This was my rock bottom; still there, but gaining new insights and new strength to be able to climb out on top.

    Thanks for your blog and thanks for “listening”


    • Hi Stace,

      You are an inspiration for people who are in the early stages of deciding if they want to make a healthy life change. You have to do it due to your health reasons, but you are doing it all the same! It is hard to face the facts that our diets are killing us and making us unhappy. I struggled to see this for a very long time.

      Getting over addiction to sugar and emotionally eating takes time and hard work. You will do this – I know you can and I know you will! You are one week in and already you are controlled and centered – especially around family which can be the hardest part.

      This is a great journey to be on and I am proud that you are putting yourself first.

      We are always here if you need us – “us” being the internet! Keep it up Stace!!!!!!

  29. Hello, I have just started following your book (day 2!) as I have an autoimmune illness so am hoping for some relief from this. So far, so good apart from the headache…

    Anyway, a lot of your recipes use nuts however I am not a big fan of any nut – from peanut to coconut. Are there any alternatives? Perhaps grain/beans that I could substitute?


  30. Hi Kate loving the blogs on your website thank you. I have tried quitting sugar 3 times and always fall of the wagon. I am addicted to food as well as sugar. I feel if i go cold turkey is the best way for me I am an all or nothing person. I am a pescaterian (i.e a vegetarian but sometimes eat fish ). I have a question what can i use as sandwich fillers apart from Hummus and Cheese? I like to have tuna mayo and mayo has lots of sugar in it?

  31. Today I am starting my new life style NO SUGAR I have bought the book IQS will start reading today and will definitely be visiting this site daily for encouragement and support.
    Thank you Kate and everyone here. Wish me luck .

  32. Hi Kate, I have messaged a couple of times on here and found the information you have given really helpful! So I am back for more if that’s okay… I am confused by carbohydrates. I have a sugar and yeast intolerance and know that when digested carbohydrates turn into sugar, which I believe ‘feed’ my yeast intolerance? With this in mind – what constitutes a carbohydrate? I.e. if I make my own bread, is this classed as a carbohydrate? Or does it depend on the flour used? Which flour would you recommend? Also, things like sunflower and oat crispbreads (bought from the supermarket) – are these okay? I know this has gone off the direct sugar topic slightly, but it is linked and it really confuses me! Any help or advice would be greatly appreciated, or even if you could point me in the right direction that would be great. Thanks for your help! Alice


    • Hi Alice,

      By the sounds of it, I would recommend looking into the Candida Diet – http://www.thecandidadiet.com/foodstoavoid.htm
      They recommend avoiding anything made with wheat, rye, oats or barley, e.g. white bread, rye bread, pasta, Spelt products, Corn and corn byproducts and Rice.

      Try Elena’s Pantry recipes online: http://elanaspantry.com/candida-diet-recipes/ She has some great recipes that may help with the yeast intolerance.

      give those two sites a try and see if that helps. I think you will have to do some trial and error to see what recipes you like, and can be bothered making. I am not a great advocate for breadmaking as I can be terribly lazy, but these recipes look pretty nice!

  33. Kelly Grill says:

    I Quit Sugar is impractical. The ingredients required are expensive and hard-to-find. Food preparation is time-consuming. It was difficult to prepare lunches to bring with me to work, and even more exhausting to prepare recipes after work. Advertised “Webinars” consisted of the author e-mailing responses to questions. There was no live interaction, which is what I believe “Webinar” means. After two weeks, I requested my money back,; I Quit Sugar refused me, but not before asking me why. I am sure they will address my issues in future programs – however, they have not paid me for my input. This is one very unprofessional program/organization. The email they sent to me in response to my request came back with advertisements on it. Enough said.

    • Hey Kelly,

      That sounds AWFUL!!!!! I am shocked that they did not deal with this issue better. This program isn’t for everyone and yes I found some of the ingredients hard to get and find. I hope you get a refund and that you don’t walk away from this experience totally deflated.

      I know that some of the things done in the Quit Sugar guides can be found online and hopefully this doesn’t put you off making changes that you want to make.

      I am sorry to hear your experience was so bad! 🙁

  34. Hi Kate,
    I am weaning myself of sugar because of issues with my gut/candida. Cold turkey doesn’t work for me, so at the minute when cravings strike I have some nuts or some homemade almond butter with a few dates (I know, not IQS friendly, but far better than processed sugar) blended to make it sweeter. I was wondering if you had any tips on a cravings-fixer snack. during the day I have happy to snack on turkey roll ups or avocado, but at night, it’s much harder, and I don’t want to deprive myself – I have been there, yo-yo–ing, and it’s not pretty. Which is why this time i am just going gradually, making a lifestyle change. Thanks Kate! X

    • Hi Lauren,

      I found making smaller changes was easiest for me and cold turkey just never really worked.

      I used things like dates (yes not IQS program, but I wasn’t going to be strict), dried figs, cheese or I would have a small bowl of oats with berries (breakfast for dessert!). I used loads of different things to take my mind off wanting biscuits, ice cream and everything naughty! Eventually I just became used to not having a dessert or at least having a different kind of snack after dinner. It took time and still to this day I mess up and eat chocolate, but I never make myself feel bad. I just make sure I make a better decision the next day!

      The IQS program isn’t for life, but sets you up to make better choices for the future. You really have to be realistic about what you will have at night and what you can maintain long term. If you have a couple of dates at night, then I wouldn’t beat yourself up over this kind of thing.

      The Candida Diet books (or google candida recipes) have a lot of desserts – http://www.thecandidadiet.com/candida-recipes-desserts/ and snacks http://www.thecandidadiet.com/candida-recipes-soup-snacks/

      They may help keep it interesting and you might find the right snack for you.

      (some of those recipes look DELICIOUS!)

  35. Loving what you have to say about no sugar. Today I started my Sugar-Free 2015 30 day challenge and it really has opened my eyes to how much sugar is in EVERYTHING. black coffe this morning was also rough. Any encouragement that you have would be great!


    • Hi Elise,
      Keep it up and see how you go on the 30 day challenge! It is hard but really you can do it – it is only 30 days!


  36. Anne Starkey says:

    I have purchased Sarah Wilsons books and am in week 1 of IQS. Sarah says sourdough bread is okay to eat, when choosing a bread. I’m wondering if eating Ezekial bread is a good choice since it is recommended when starting to eat clean?

  37. My husband and I have started this with the thought we’d try for 30 days, and see how it goes. We are also long-time vegans. After starting the first few days I had no real cravings and felt pretty normal, but about day 4 or so I completely lost my appetite. I’m completely exhausted. When I am hungry I eat healthy (no junk). In these first 13 days I’ve lost 9 lbs. You’d think that’s good but losing weight was not a motivation as I was already near the “unhealthy underweight” line. My husband is doing very well, but not shedding any weight, which he hoped would happen. Is losing you appetite normal during a transition/detox period of starting this? I find myself having to force myself to eat because it’s evening and I realize I didn’t eat anything! I feel so much worse than I did before starting this. I’m making whole, healthy meals as well as taking my normal supplements. I’m very frustrated and ready to quit. I just want my appetite and energy back! Any suggestions are greatly appreciated. And thank you for all that you’ve shared here!

    • Hi Jessica,

      I certainly didn’t lose my appetite but I did feel terrible. This usually goes away within a couple of days, but like you said, keep eating and making sure you are drinking water and being healthy to your body. Don’t go out and do an insane work out. Take it slowly and easy, this will pass. Some people don’t have this at all from my understanding and others suffer badly. Keep it up and just take it day by day….

  38. Jessica L – how are you doing now?

  39. Hi Kate,
    I’ve read your website and the I Quit Sugar book by Sarah Wilson.
    I was wondering is it just as effective to limit myself to no more than 6 teaspoons of sugar a day rather than completely cut out sugar from my life, since I actually don’t consume that much sugar in general?
    Thank you!

    • Hi Eve,
      Absolutely. If you focus on reducing your intake of sugar to the 6 teaspoons a day you will notice a difference. If you are not eating that much sugar to begin with then this will be a much easier process for you and changing your diet to include less processed food and drinks then you will make a big change.


  40. Hi Kate,
    I am wanting to make the switch to a lifestyle with limited to no sugar. I have just purchased Sarah’s books but I am having trouble with shopping as I just have no idea what I can & can’t have?! Is there a shopping guide that you recommend for people wanting to quit sugar?! Any help would be fab! Thank you!

  41. Hi,
    Its my first day of being sugar free. I am a vegetarian and if I cut out fruit, I would have to cut out a large proportion of my diet and am not willing to do that, and most of the sugar free websites I’ve been on recommend that I cut out fruit. I am so glad that your website doesn’t recommend this. I’m using raw manuka honey as a sugar substitute, is this ok for me to do? I have a big sweet tooth and find it difficult to go cold turkey. I would love to hear your input on how a vegetarian can eliminate sugar from diet, without it being too restricting.

    • Hi Rhea,

      I do eat fruit and so does Sarah Wilson. Though in her Quit Sugar guide, she does quit sugar for a short period of time and this includes fruit. So it is totally up to you if you want to quit the lot of it to recalibrate your body or just do it in stages and steps to where you feel comfortable.

      I am not a vegetarian, so I can’t comment on that portion of the diets out there. Though I would recommend trying to cut back on the fruit, not eliminate though, and see how you feel. Really this is all just testing your system and your tolerance around sugars. Try substituting fruits for vegies in some cases.

      If fruit isn’t top of your priority list, then don’t even think about fruit yet. Focus on things like how much added sugar you have in other things, cut back on sweet drinks such as fruit juice, sugar in coffee/tea, soft drinks and soda. Look at the pre-packaged foods you eat, are they loaded with sugar? Is this something you can make yourself without the sugar? Are there better options? Are you munching on cookies, chocolate and other sweets without thinking?

      When you feel like you have gotten control of those parts of your diet, then you can start on fruit if you want to cut back in areas there. Try no fruit after 4pm? Or try only fruit in breakfast oatmeal or smoothies? Blend your fruit instead of juicing your fruit. There are lots of ways to reduce your fruit intake without eliminating it. Try her Smoothie Guide book!

      I still eat fruit, and I recommend everyone make the choice for themselves. If you want to try 2 weeks with no fruit and no sugar, then do it but make sure you are monitoring yourself and being aware of your body.

      Any vegetarians have any good advice for Rhea?

  42. Brenna Robertson says:

    Hi Kate! I’m not sure if you are familiar with tea detoxes, but I decided to start one. I got the 14-day detox from SkinnyFoxDetox. They have a strict diet plan though and one of the rules is NO sugar. Does this mean that all my food have to contain exactly 0 grams of sugar?? I’m finding it really challenging to find foods with absolutely no sugar in them! I was thinking of at least trying to stay 5 grams of sugar and under, but I’m not sure if that will effect the results of the detox. Most people have said that they lost between 5 to 10 pounds using this detox and I’m worried that I won’t get the same results because I just can’t seem to find foods without any sugar. Although some comments have said they didn’t follow the diet at all and they still lost 4.5 pounds. I would love your input on this and any advice or tips that you have for me would be greatly appreciated!! Thank you!!

    • Hi Brenna,
      No I haven’t tried any of the tea diets. I have looked at them and thought about it though!!! They look pretty good.

      It is next to impossible to have foods with 0 sugar in it unless you eat only proteins and vegetables. I would just try to keep the sugar levels low and avoid process foods. I am sure the diet they recommend is a whole food style diet with leafy vegetables, loads of water, healthy proteins and fat. Try to stick to what they say but really you are doing a detox for 14 days and I think low levels of sugar won’t hugely affect what you are trying to achieve!

      Let me know how you go on the tea detox as it is on my list to try out!

  43. Brody Zimmerman says:

    will not being able to eat wheat or dairy be a problem

    • Hi Brody,

      If you are cutting back on sugar, then not be able to eat wheat and dairy isn’t a problem at all. You can focus on the foods you can eat and make sure they are lower/free of sugar.

  44. I’m from the UK and only now tuning in to the whole issue of sugar. Just tried a very low carb diet which featured lots of protein and veggies recommended to me by the trainer at my exercise class but found it hard going (& expensive). My question though is more about how I can help my son. He’s 28 and multiply disabled. He lives in his own home with 24 hr support as he has learning disabilities. He is deaf and a wheelchair user but is very fit. However he is also overweight and I blame myself for this as food has been a great motivator for him and he’s quite a picky eater. Looking at the food he enjoys most I realise now it’s full of sugar. He loves low fat yoghurts and mini fromage frais (choc full of sugar), he has chocolate milk for breakfast (although this is watered down with plain milk) and I always encouraged his consumption of fruit for breakfast which was, I thought, good for him. He won’t eat any of the foods recommended as part of a healthier low sugar diet at all and he does not have the capacity to fully understand the need to kerb his intake of sugary things. I don’t want to make his life miserable but wonder what on earth I can recommend his support staff help him cook (& he does love to cook). I’m less worried about his lunch & evening meals although he gets very obsessed with asking for cakes in the afternoon sometimes (and he loves cooking cakes) His breakfast is going to be more difficult to resolve as he will not eat plain oats, sugar free muesli, eggs, avocado or nuts and he would throw anything resembling a healthy smoothly down the sink. (He dislikes any leafy green veg except for Broccolli or cauliflower) He loves a good old English fry up but that includes his fav baked beans too and a cooked breakfast every day is impractical. I believe he has shreddies or Cheerio type cereal now rather than chocolate breakfast goods.

    So how on earth do I even start where my son is concerned (& try to get his support workers on board as they have to cope with him if he gets miserable and difficult)? I’m sure ultimately he’d benefit from cutting down on the sugar but it’s going to be very hard.

    • I should add that he also loves his sandwiches, fast food and gallons of ketchup!

    • Hi Alexis,

      That sounds like a very complicated issue indeed! I can understand your desire to help and to slowly change his attitude and behavior.
      You probably have a lot more experience than I would with this, but would a slow approach help? Have you tried buying him new cookbooks that he can see the brightly colored pictures of the food and he can see how good it looks before having to eat it?
      Would this kind of thing excite his passion with cooking to try new things and to be a little adventurous?

      I know this is hard but you will have to make this something fun that perhaps you can do in small stages so that he can explore what is out there. He may not like how vegetables taste cooked a certain way but exploring different palettes and ideas of what food can be will at least allow him to feel more in control of the food he eats – even if they are not 100% perfect or good for you.

      I must admit, I love Jamie Oliver cookbooks for their bright fun pictures and very easy to follow recipes that have ingredients he will know and be use to. You could try that, or be adventurous with a more asian cookbook with brightly colored vegetable stirfrys (include the sweet sauces for now, as you are just trying new ideas of cooking).

      I hope this helps but I am not sure what other options you have. You don’t want to make him unhappy but you do want to try a new direction, so maybe do it together and see if that helps!

      If anyone else has some ideas, I am sure Alexis would love to know, so let us know what you would try.

      Keep up the great changes you have made in yourself, you do know that he may respond to your new diet and lifestyle changes too!

  45. Thanks! To be fair he loves stir fries and lots of salad as well as colourful veggies so I can’t complain on that front. But he is v picky with certain foods and is often reluctant to try anything different (watching him try smoked salmon once was hilarious – he was disgusted in a single mouthful). He has lots of cookbooks and yes he loves looking at recipes to choose his meals. Don’t forget he doesn’t live at home any more so I have to do this ‘remotely’ via his support workers.

    Eliminating sugar completely for him is both unreasonable and impractical but I’d really value some ideas on easy but healthy and delicious breakfasts in particular. Thank you in anticipation.

    • Gosh Alexis, this is a hard one!! I do feel for you as this will be tough to change. I am not sure what else you could try! You wouldn’t want to be overbearing and be harassing him, so maybe you could speak with his support workers and they might have had a similar experience and could have some ideas.

      Fingers crossed for you!!!!!

  46. Hi Kate, I am in week 3 of the program and have been very good so far 🙂 I was super low energy in week 2 but definitely feeling loads better this week. However, i’ve just had breakthrough bleeding in the middle of my cycle (I’m on the pill, have been for years and never happened before). Could this be the change in diet? Thank you!

    • Hi Verity,

      To be honest it could be a change in your diet, but I am not a medical practitioner, so would be the wrong person to ask about medical advice. If you are worried or if it continues, I would recommend seeing a doctor.

      Sorry I am not much help!

  47. Hi
    I’m about to start the IQS 8WP, I just purchased Sarah Wilsons book and I’m a little confused. When I get to week 3 do I aim to have just 5 teaspoons of sugar a day or do I just have to make sure everything I eat is under 5g/100g sugar? As if I end up consuming products which are always under 5g/100g, surely if I consume too many then I will exceed 5 teaspoons of sugar a day?
    I don’t think I consume too much at the moment, only in terms of fruit but I wondering for my boyfriend who wants to join me and is worried about giving up baked beans!!
    I read the book quickly and plan to read it again this weekend but I didn’t see if there was any veg I should avoid also? Are normal white potatoes ok?
    Also do you know if there is a list of fructose low fruits available? And can I have these during the programme, 1 day perhaps?

    Your advice would be appreciated, thank-you 🙂

    • As for daily sugar amounts, an overall rule of thumb when reading labels is (see page 16):

      • Eat products with less than 3-6g of sugar per 100g or 100mls.
      • And for dairy, stay under 8g of sugar per 100g or 100mls. The first 4.7g of sugar will be lactose, which is fine. Anything on top of that is added sugar.
      • Drink liquids that contain no sugar only.
        This is because a standard drink is around 350ml, so even a few grams/100ml is too much.

      More than this and you’ll find by the end of the day your “incidental” sugar intake is way too high.

      Tip: 4g of sugar = 1 tsp of sugar = A sugar cube

      As for low fructose fruit, Sarah does include a shopping list at the end of the book, but the main fruit she recommends are kiwi fruit, blueberries and raspberries are the best options. Mandarins, plums, strawberries and oranges are also a good option.

      Other low fructose fruit lists are: http://thepaleodiet.com/fruits-and-sugars/
      This factsheet is aimed at parents with children who are fructose intolerant but the list itself can be helpful: http://www.wch.sa.gov.au/services/az/other/nutrition/documents/Low_fructose_fact_sheet.pdf

      • Thank you so much!! There’s so much info to take in, this has really helped and I am going to read the book again before I start. I just don’t want to realise I’m making mistakes!
        Much appreciated 🙂 x

      • Hi, I have looked at these two links and I am now so confused. One has banana’s as a “total” fructose of 6gm and in the Children’s link it is in the “High” fructose list to avoid. However there are many other fruits, vegetables etc that contain much higher than this. In a nut shell, what should I be looking at and how should I cut fructose when apparently banana’s are no good for me.
        Thanks for your help,

  48. Miranda says:

    Hi! My herbalist told me I have got to quit processed sugar. I’ve been researching and I finally feel that I’m ready to take this step in my life. I’m becoming confused with alternative names for “sugar.” Does raw organic sugar fall into this category of processed?

  49. beliefpatrol says:

    Hi Kate,

    I have been struggling with reactive hypoglycemia for my whole life apparently, but only recognized it the last few years. I started experimenting with less carbs and started to feel better. I am finding that sugar and carbs are not equal. I can eat potatoes, rice, etc and feel fine. But when I eat sugar it messes up my brain and other things too.

    I have been trying to cure the reactive hypoglycemia with supplements. I keep thinking I can fix this problem, but anytime I think I have it figured out and eat sugar, I feel terrible again.

    Actually, once I only drank a green drink for two weeks and I felt like a million bucks. Woke early refreshed excited to meet the day. Tons of energy. But somehow got suckered back into eating normal again and of course lost all the positives.

    I know I’m rambling 🙂 Just want to say thanks for the blog here. I hope to report back in a few weeks on how I do sugar free…

  50. I’m loving your blog!I have numerous food allergies to delicious naturally sweet foods like apples, cherries, and tree nuts.

  51. Hi Kate! Ceci from Argentina here 🙂
    I am waiting for the program to open, but wish to start my sugar-free life now!
    So far I have kicked all added sugars, but I find it hard to come up with snacks to eat while at work, which are not processed or fruit, since I am a vegetarian. Do you have any suggestions for me? Something that doesn’t require access to a kitchen 🙂

    Also, during detox, did you drink coffee or tea without any kind of sweetener? I haven’t been able to do that just yet 🙁

    • Hi Ceci!

      You can definitely quit sugar before the program opens and by the sounds of it, you have already done most of the things that will be in the program!!

      – Without access to a kitchen, do you have access to something that can heat up food, maybe a microwave? If you do, then you can always bring dinner leftovers such as a bowl of soup for a snack. That is hearty and will fill you up.
      – There is always the vegetable sticks and dip routine. Hummus is delicious with a variety of carrot, cucumber and celery sticks. You can try making your own hummus at home too.
      – A big salad with loads of vegies and through in some nuts for good measure and you can pick and snack on this all day long.
      – Nuts is always a go to if you don’t have allergies

      What I tend to do for snacks in vegetables and a dip or try to have a huge lunch and breakfast to fill me up, then try to cut back on snacking. This is not always possible, because I am a human and we aren’t perfect, so I have back up nuts laying around too. I was also having a small mug of oatmeal with cinnamon in the cold afternoons in winter.

      As for coffee and tea… well this was HARD. I did have coffee and tea without sugar during the detox and due to that, I now have my coffee and tea without sugar! I can’t stand tea with sugar anymore, the detox really ruined that flavor to me! But I still like coffee with sugar and do occasionally have one, maybe one everyone 6 months or so. Definitely not every day, but when I travel or if I am in an airport I tend to put a little packet sweetener in my coffee since airport coffee is notoriously terrible! haha we all have our weak spots!!!

  52. Hi, Kate!

    I am a college student living in an apartment off-campus with a very, very, very slim budget. I’ve been watching what I eat for the past year or so, and using MyFitnessPal has seemed to help. But I just can’t seem to keep the healthy lifestyle I want on such a tight budget.

    One of my friends inspired me this spring by quitting sugar for lent (and keeping it up even after!), and I would like to do the same. Unfortunately, I have roommates who like sweets and a budget much smaller than hers. Do you have any tips/recipes/lists of what to replace to quit sugar on a budget?


    • Hi Nicole,

      It can always be tough to eat healthy and then look at the internet and see thousands of amazing recipes with ingredients that you just don’t have and nor the financial resources to keep all those ingredients on hand! Main point, is don’t look for substitutes. They can be expensive – what you need is new recipes that avoid the bad stuff to begin with!

      Let’s deal with the budget stuff first:

      Breakfast, well on a budget, you need to keep it simple. Toast with eggs or even an omelette is the way to go. Try to keep it routine at breakfast so you can go a little wild on your other meals. This may sound boring, but make it yummy and simple so you have no complaints.

      You are looking for items to buy in bulk (not huge bulk but enough that you can make do for the week).

      So for lunches, think of things like salads or sandwiches. Meat can be an expensive add in for all your meals, so may be try to focus on meat free lunches or sub in falafels for a meat replacement (to some degree!). Salad with some crumbled falafels or make a falafel wrap with a salad. Try to buy these frozen in bags to save you time and money.

      Another amazing lunch food is soup. Make in bulk and store in the freezer in single serves and just eat it. You may think you are tired of it, but make 2 types of soup and interchange every other day. I did this for a very long time as I was on a tight budget and wanted to change my bad lunch habits. It worked, though in summer it was tough!!! I should have done salads for summer but was already in a bit of a routine and it was easier to stick with it!

      For dinner you might want to shake it up a bit, so think of simple baked chicken meals again with the salad or roast veges. Things like this can have left overs to heat up for the next days lunch. Feel free to mix up cooking every night to making some meals in bulk so if you have to just eat something before studying, you want at least a healthy tasty option in the freezer. This is where, gosh love them, soup can help. If you just have nothing else, at least your tasty homemade soup will save you money!

      I adore Jamie Oliver and his simple recipes

      I make these two a lot. I use the fennel in both the soup and the fish in a bag, I also skip the white wine and don’t use fresh fish but frozen fish pieces and keep olives on hand for this recipe and also to toss into salads when they are boring. I tend to try and eat a lot of the same food… I am not a gourmet chef so I make things that are easy to do and easy to keep doing on a long term basis.

      He has a section on healthy meals:

      Meals for one:

      There are a ton of websites with budget meals online, another great one http://www.budgetbytes.com/ or even http://www.skinnykitchen.com/

      As for the friends who like sugar snacks – well you have to stop yourself and the one way to do that is to make sure you are well fed (eg: eat some delicious jamie oliver meals) that you are drinking enough water and if you find yourself mindlessly eating, then take a break and go for a walk or do something else for 10 minutes. I was having a moment today and was so bored at work that I had to leave my desk and walk it off around the office or else I was going to cave in and eat snacks!

      My main motto is never make yourself feel bad if you do eat foods that you are trying to avoid, it is just life. Make a better decision next time and don’t stress about it. I am sure if you are in college you will have enough to worry about!

  53. Hi Kate,

    My hubby and I quit sugar about 3 weeks ago and I secretely hoped to shed a few pounds but so far no luck 🙁 I’m not really overweight (9 st 10lb, 161 cm, 32 yrs – hoping to loose a stone) and I haven’t done much exercise during this time but still…

    In my option we have been quite strict by avoiding any product that lists some form of sugar (incl. dextrose that’s been added to cold cuts such as bacon and ham, honey, maltose etc.), have reduced our alcohol to consumption to one glass of red wine a week max, baking our own bread (spelt flour). We both didn’t have any “withdrawal” symptoms but perhaps compared to other people we hardly ever drank anything but water (or the odd glass of wine), cooked mainly from scratch, had our 5+ a day and didnt go overboard with sweet treats…

    I was hoping you could review what I eat on a typcial day and share your thoughts on what I should do differently:

    Breakie: homemade granola (oats, nuts, egg and spices) with greek yoghurt and 1 dried sugarfree cherry resp. spelt flour bread with eggs at the weekend
    Lunch: mixed salad (peppers, avocado, nectarine, cucumber, asparagus, tomato, feta) on a light olive oil / apple vinegar dressing
    Dinner: some form of protein (salmon, chicken, tofu) with vegetables and a small portion of quinoa, sweet potatoes, rice (white and brown)
    Snacks: one latte in the morning (either full-fat or skinny), 30 g of hard cheese when I get back from work

    We both feel great and don’t have any cravings which helps tremendously… but I’m also running out of recipe ideas as most so called sugar-free recipes list ingredients that we either avoid (honey, brown rice syrup etc.) or ingredients that contain sugar (bacon etc.). Can you recommend any books / websites where we can find some inspiration?

    Sorry for the lengthly message and THANK YOU so much in advance for your input!


    • Oh and I should also have mentioned that we no longer use any sweetener i.e. no Diet Cokes, Splenda in my coffee etc. 🙂

  54. I was wondering if you end up eating more calories but still lose weight when cutting out added sugar. For so long I have counted calories and my doctor even told me I could eat whatever I liked as long as I cut the calories but I’ve been looking into how much sugar is added into our foods and I heard that not all calories are created equal. So when cutting out the added sugar should I be as concerned with cutting out the calories as well? I will add I do weight lifting regularly so I am active.

  55. I quit sugar just 7 days ago and the effects are mind blowing! My right foot has hurt for a the past couple of months and I thought it was just arthritis..2 days ago is stopped hurting altogether! I walked six miles this morning with no pain! I just tried my watches on and my wrist is already smaller too! It has been a struggle but I know I can do this for the long term..

  56. Hi, I am Pauline Tibergjien. I am French. I just came back from Australia (I went a year there) and I want to do the quit sugar to eat better and lose weight! I just start today but I am not sure what can I really eat, I did stop fruits and be careful with sugar. But I am never sure what I am doing. For example, afternoon tea is hard, what can I eat? Thanks for your help! I love your blog!!

    • When I was first quitting Pauline, I had half a banana with my afternoon tea because it was really hard for me to give up everything all at once. Now I don’t crave it at all but that is how I started.
      I thinking having a meal plan is great but don’t stress out because that is even worse for you then consuming a little bit of sugar.

  57. Hi Kate!

    I love your site and have actually quit sugar myself. I have been sugar free for about 2 months now but I am learning something new every day. This is the first time I am commenting on here but I have been a reader for a while now.

    Here is a little bit about my journey http://riainthecity.com/2015/08/30/how-i-quit-sugar/



  58. Hello Kate,

    Thank you for sharing your struggles with your sugar addiction.
    I also tried to stop eating sugar once, it went well for the first days.
    It’s difficult to buy products that don’t have sugar in them or have a sugar substitute.
    When I look at the ingredients of some products , they contain so much sugar.
    That makes it hard to continue.

  59. Love your site! I have cut simple carbs and added sugars from my diet over the last year. I think natural sugar content in real foods are fine, I don’t restrict those.

  60. Is it wrong to have puffed rice with almond milk for breakfast????

  61. Arlene LaHera says:

    I followed a hypoglycemic diet for a little bit. It focused on eliminating refined sugar and sucrose, dextrose, etc. You could have fructose. It’s what I sweetened my coffee with. You could have molasses and grade b maple syrup. Fruit, alone, and in the morning only. Farmer cheese was ok as a dairy but otherwise dairy was discouraged…The key was small meals, 2 hours apart, that include a protein, with a vegetable, sometimes a whole, unrefined grain product or both. The 2 hours apart was key. Beyond that wait, you will pop sugar in your mouth, almost impulsively.
    There are so many versions of a sugar free diets out there, they are all pretty good because people are just recognizing what Gloria Swanson knew years ago, sugar is a poison. An addictive toxin.
    I really like this website, a little more than most of them, because you are generous with the information, and reasonable in what you expect of people. The blog was informative, rich in information, and I have not even begun the program yet. Sounds very good though!

  62. Beth Berry says:

    I was wanting to give up sugar. But I didn’t know if it is just processed sugar? And do you do no carbs.

  63. Very inspiring, i use to have frequent headaches, a friend advice me to stop taking sugar, which i did. The headaches disappeared immediately up to now i used to weigh a round 95 kg my weight has reduced and i am feeling much better with my body things which had never felt for ages.

    • Great to hear Paul! IT is inspiring to others to read your story and to know it happens. We are all on different points in our journey but any inspiration from others helps!

  64. Hi, I wanted to thank you for your site, it’s very helpful.
    I’m not so much trying to quit sugar altogether, but more severely lessen how much I have every day, which I think on average was just a huge huge amount. I’m trying to cut out the drinks, and the snack foods. Not too hard. But what is really tripping me up is what to have for meals. My big mainstay (and money-saver) is pasta (with tomato sauce) but that has sugar. Pizza, which I assume has sugar in the sauce and bread. White rice dishes (I think white rice has sugar? I’m allergic to brown rice.) Potato stuff. Cereal for breakfast. Etc!
    My other issue is I really don’t like the taste of nuts, and I am also a vegetarian. I am very willing to mostly give up sugar, but I am finding the big problem is that I just have no idea what to eat or how to eat it. I don’t really like cooking either and I’m often too tired to do it after a long day of work. Just kind of baffled about what to fill up my stomach with every day. I love eggs but they don’t fill me up and I can’t have eggs several times a day!

  65. Kathryn Lett says:

    Just considering the quitting sugar route however would your programme be of any benefit when I:
    – don’t eat much fruit at all because I don’t really like it
    – dislike dried fruit, honey, muesli bars
    – bake with dextrose not sugar
    – don’t add sugar to my drinks, dislike soft drinks but enjoy an occasional tomato juice

    I’m not sure I am eating a lot of fructose? However I love the bad whites – white bread, white flour, white pasta, white rice, and consume kilos of cheese!

    I have a lot of arthritic pain and the pain is often worse after I have binged on sweets – probably my worst downfall is sweets and chocolate which I have most days. I have read that the body needing to produce more insulin (as a result of eating sugar) causes inflammatory pain and I don’t want to start pain killers.

    What do you think – what’s the point when I don’t eat a lot of fructose anyway? I accept there is 50% fructose in the sugar part of sweets and chocolate.

    • Kathryn Lett says:

      Oh and I also don’t drink alcohol – no other reason than I don’t like the taste. Auckland Hospital Doctors once told me this was probably the reason I wasn’t diabetic as the rest of my eating habits were so poor.

      I have just (at the age of 47) started eating breakfast – I used to start eating every day at 4pm and eat/snack/binge for 4 hours and that was the only time I ate.

      I’m approximately 70kilos overweight as well. 🙁

      • Hi Kathryn,
        Sounds like it would be beneficial to cut back on carbs such as the white bread, flour, pasta etc. You can easily do that by reducing slowly over time instead of cold turkey.
        I am not a nutritionist nor a doctor, so recommend speaking with your physician before doing anything radical, but have a look at the clean eating guides or even the Whole 30 (http://whole30.com/whole30-program-rules/) as these eating plans are all based on whole food and limiting carb intakes.
        Quitting sugar by Sarah Wilson does include a lot of whole food and really learning to love food again philiosophy so it is great for that but I don’t think you should solely focus on sugar – yes cut back on sweets and chocolates – but it sounds like there may be other factors involved that a whole food diet may help you with more than only sugar.

        I think I am flipping back and forth here! The Sarah Wilson program of quitting sugar is awesome and I love it and I follow a lot of the advice in my day to day life about caring about what I put into my body. But I also have been reviewing the Whole30 and other programs like that and they sound also pretty great.

        So I would check with your physician first or book a session with a nutritionist and get some advice there, then I would give one or two of these programs a go. They are all about healthy mindful eating and habits.

        I hope this helps Kathryn!!!

  66. I decided to quit sugar a week ago after flip-flopping about the decision for the last few years. I realised that my sugar addiction was a real thing and that it wasn’t something I should be laughing about any more now that I’m in my early forties, have a 40″ waist and I’m 21 pounds overweight.

    I put together a plan of attack to cut out chocolate, biscuits, cakes and sugary drinks but that allows fruit, and honey. It’s really quite scary how much sugar is hidden in the foods we buy – I’ve been checking labels but I’m not that fanatical about it. In the end, a small amount of hidden sugar isn’t going to derail me but trying to follow a redicilously restricted diet certainly will.

    What really matters to me is conquering my addiction to the sugar and learn to love good food again (instead of quick-fix bad food). Lemon water is my new best friend – it’s amazing how much that has helped me ‘reprogram’ my tastes in just seven days (I wrote a post about five things that have helped me in my blog – feel free to visit).

    I’m a long way from being out of the woods yet but I already feel much better in only a week!

    • Phil,

      Your post sounds similar to my experience except…I haven’t developed the courage to commit to quitting sugar. Have you been able to sustain your efforts? If so, what has been the impact?
      Good luck!

  67. What about yogurt? Is is healthier/same/ than milk ? More or less sugar?

  68. Hi, Kate, love your book. I want to quit sugar because I know it’s a drug for me. I did find out through food allergy test that dairy products and eggs were foods that I was allergic to. So long story short for 2 1/2 years I tried as best I could to not eat either of these foods. I didn’t eat gluten but I’ve done that for awhile and find it easy due to the availability of many products. But it was difficult to give up eggs and dairy, mainly, yogurt and cheese. I’ve never really liked milk. Well, I was always stick for the 2 1/2 years but did my best. Now I’ve reintroduced eggs and dairy. The eggs seem to be ok but I just struggle with the dairy products, i.e. Congestion, bloating etc. I guess my question is, ” is it hard to quit sugar and dairy together? ” I ask this because cheese seems like a great quieter of sugar cravings. I love good fats, cheese, avocado, nuts, etc. I can’t have to many nuts either. I feel like I’m in a pickle. Is cheese the ” great quieter ” of sugar cravings or can I substitute something else. Thanks

    • Hi Allyson,

      I would recommend you try giving up dairy first, as I have found it slightly easier to cut back on my dairy especially when I have had negative reactions similar to yours such as bloating. You could try to do it together as well! But this is a personal choice on what to do, but give them both a go at once, and if you are not very successful, then try one before the other – pick the easier one first!

  69. Hi Kate, I’ve quit sugar for 9 weeks now, (no sugar, alcohol, carbs, processed foods etc). The biggest benefit I have is I’m sleeping much better, and my energy levels have improved (which is great considering I have an under active thyroid and mild chronic fatigue).
    I lost 10kgs in the first 5 weeks but nothing in the last 4 weeks. I’ve been exercising as well however, now I don’t have much of an appetite at all, I don’t crave anything and don’t eat much. I’m worried my loss of appetite and lack of eating is affecting my metabolism, which is why my weigh loss has stopped. Have you heard of this happening? I feel like I’m doing really well but no longer reaping the benefits of no sugar. My skin also keeps breaking out a bit. Is it normal to still be detoxing after 9 weeks? Thanks

    • Hi Lyndal,
      Every body is going to react differently but with a lose of appetite and reduced eating may be putting yourself at some risk. I recommend reaching out to your doctor for some more detailed advice and to make sure you rule out any underlying issues. They will be able to help monitor your body and advise if you need to seek out a nutritionist or other professional for some more detailed advice.

      Try out a food log and calorie calculator (such as My Fitness Pal) and make sure you are getting the right amount of nutrients and calories per day in healthy foods, such as protein, vegetables, fruit and carbs for your current weight/height. They have plenty of great recipes that are low/no sugar and are based on whole foods that will help you fuel your body, especially if you are working out.

      Hope this helps!

  70. binit kumar says:

    It is healthy quitting sugar like quitting smoking. Keep a close eye on refined sugar you may be eating everyday. Get out of drinking sugary drinks even fruit juices. They are filled up with sugar without fiber.

  71. I have stopped eating sugar too. It’s so strange when I have to say NO to everyone offering me sweets. The products taste different when there is no sugar in my diet. Although, it is hard sometimes, especially when I see something I really used to like, but have to say NO now.

    I’m happy for everyone who manages to stop using sugar. Being a sugar addict is like being an alcoholic. I can’t enjoy sugar anymore, hence I had to stop. The same goes for others too, but it takes stubbornness and will power to stop something I really enjoyed and loved eating.

    Fruit is not as bad as refined sugar, but it’s better not to use it while you are on a detox. You can introduce it later on down the line.

  72. Hi Kate
    My partner has been discussing with me the health benefits of cutting out sugar for fibromyalgia. I want to give it a go but I’ve always had an unhealthy relationship with food, either binging or starving, and am worried I’ll get too obsessive.
    I also have a couple of allergies and intolerances and am worried they’ll be nothing left for me. These intolerances are lactose, eggs, nuts and sesame seeds. Will I still be able to make good recipes and ones that stay on plan without being able to have these?


    • Hi Ellie,

      You will have to make adjustments to the plan, but if you give the online program a go there are variations available. You just have to research the alternatives to eggs, nuts and seeds, but I am sure you can still give it a good go.

  73. hi..i lowered down on sugar for 2 weeks now..but aside from headaches and muscle pains im experiencing acid reflux..is this normal? especially the acid reflux?

    • That doesn’t sound like a normal reaction. Maybe seek advice from your health professional and see if there are any other issues you may be suffering from. Sorry I am not much help!

  74. im not sure if my body is adjusting,,..i started consuming corn rice instead of white rice to control sugar..no sodas and fastfood for me too..i also stopped drinking yakult…thanks for the reply though

    • If you are feeling unwell or unsure – always seek medical advice from a doctor. Just make sure you are eating a well balanced diet, and drinking water. To replace the yakults you could try probiotic tablets instead.

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