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How to quit sugar in 5 steps for more energy, fewer cravings and better health

The Doctor's Kitchen

2,069,927 views

Most of us eat more sugar than we realise, and it often hides in foods we think are healthy, like granola, juice and protein bars. So today, I’m showing you where hidden sugar sneaks in and 5 steps to quit sugar, cut down on hidden sugar, stop cravings and feel more energised every day.

I go into...
00:00 Maximum sugar and why we overdo it
00:29 My sugar story
00:47 Hidden sugar in everyday foods
01:36 Names food companies hide sugar under
02:05 Natural sugar vs added sugar
03:44 Health risks of too much sugar
04:38 Step 1: Better breakfast choices
05:51 Step 2: Ditch sugary drinks
07:04 The truth about "sugar-free" drinks
07:51 Step 3: Mindful sweet cravings
09:21 Step 4: Smarter shopping habits
10:28 Step 5: Get enough protein
11:29 Low-sugar food shop

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20 Comments

@Monicalia 11 months ago (edited)

My problem with sugar is I either go 0 or full 100. If I stop eating sugar, my cravings stop and I don't feel the need to eat anything sweet, I have no urges to eat sweet things, etc. I can go weeks or months without any need for sweets. But the second I eat something, I can't stop and I end up eating chocolate or chocolate bars everyday. I find it difficult to find a middle ground🙃
Edit: I see still people comment on it and I am glad to say I overcame my cravings, completely at random. I started eating oatmeal for breakfast, with protein powder, chia seeds and ksylitol and somehow it works wonders because I have no sugar cravings for the rest of the day.
If I do have a craving, all I do is allow myself to have it. If I want ice cream, I buy myself ice cream. If I don't criticise myself for the craving and just allow myself to have what I want, I don't have any more cravings that day. Obviously it's not for everyone but I finally found something that works for me.

@oneheart19 10 months ago

Cutting out most sugars is harder than when I quit smoking years ago!

@edwinmpaabe7201 11 months ago

I quit sugar and lost 9Kgs in just 3months. Best decision I ever made; BP lowered from 140/95 to 121/80, Cholesterol gone, reduced anxiety and fatigue. I feel so new thanks to zero sugar. Highly recommend it to anyone struggling with weight loss, pre-hypertension and pre-daibetic or with bad cholestrol

@rosaballard5501 10 months ago

I find that just by brushing my teeth with tooth paste when I’m craving for sweets, the craving goes away. Try it. Works for me. 😊

@carmelfranisha9009 10 months ago

I have started my no sugar diet from today (11/11/2025) Im leaving this comment here as a digital reminder for myself to look back upon and a lil something to be motivated about whenever my cravings are hard to resist (I'm a sweet tooth)

Ps I was on a sugar cut from Nov 01 to 08 but I had ice-cream on Sunday! I still got toblerone in my fridge and its my favourite so imma gonna hafto trick my brain into getiting into this sugar cut! wish me luck guys!

@zic-chowdhury 1 year ago

I stopped eating all kinds of sugary food since January 1st 2024. That was one of the best decisions I ever made!

@yasmiinnalg3043 9 months ago

When you stop adding sugar, you rediscover the real taste of food. And when you try sugar again, it tastes disgusting. It’s just a matter of habits.

@anubhavjain5324 9 months ago

Simple rule: if it comes out of a packet, skip it.

@trentenanderson4234 8 months ago

It's such a terrible addiction.. After every meal my body craves something sweet. Almost unbearably.

@Imdoctorcole 1 year ago

Your mental health will also drastically improve. ❤

@Feliciano2751 1 year ago

I still can’t comprehend how Coca Cola and all the other sodas/popular drinks are allowed to put more than the daily recommended sugar intake into ONE can 😢

@FullBattleJacket 11 months ago

I stopped eating sugar and can eat one meal a day without cravings. I lost 26 lbs.

@dashafilmss 11 months ago

Eating a savoury breakfast truly helps control the cravings throughout the day! So true 🙏

@tweetymr 7 months ago

Fun fact for 8:30: The brain processes hunger and thirst in the same area. And because eating is way more satisfying than drinking, so many people are chronically dehydrated.

@SandiHooper 9 months ago

Pink appliances! So distracting (and cute!)seriously though, I really appreciate this timely message. I need to listen to this every morning before I get up.

@SV-nk2we 9 months ago

This is my New Years resolution but I haven't said anything or searched it. Interesting that it just popped up in my feed. Great advice.

@KaroOsmanFunny 2 months ago

If you constantly feel on edge but can’t explain what you’re worried about, Clara Hartley’s anxiety quiz could help you examine the patterns behind that feeling.

@KlePhys 10 months ago

I was addicted to chocolate, until I realised my blood sugar level was too high, having become a pre-diabetic. I stopped eating chocolates and other sugar snacks and it was hard. Like quiting smoking. But after a while, I got used to it and now I dont even need it anymore. I go to the supermarket and I dont even pass from the chocolate shelf:)

@sergioortiz8219 11 months ago

Finally, a YouTube doctor talking sense about fruits and complex carbs! There are so many doctors out there who will tell you not to even eat fruits, that it automatically discredits much of what they say in my book.

@winterberry-wildlife-video 1 year ago

Very well said; thanks! It took 5-6 years to eliminate (mostly) added sugars and refined carbs from my diet but it has dramatically improved my life. I’m now a Whole Foods omnivore and I replaced my baking addiction with making healthy snacks such as energy bars made dried fruit, nuts and whole grains. One of my favorite quick snacks is exactly what you suggested — dark chocolate with nuts.