Do you find yourself constantly craving sweets even when you’re not hungry? Maybe you feel like you’ve lost a sense of control around certain sweet foods.
You’re not alone. Many women struggle with sugar in ways that go deeper than just liking sweets. While it’s not the same as drugs and alcohol, sugar addiction can create a powerful cycle of dependence, both physically and emotionally.
The good news? You can reset your cravings in a healthy, supportive way, without all-or-nothing diets or harsh restrictions. In fact, that’s exactly what we’re walking through inside The Holy Mess Membership in July.
My Sugar and Food Addiction
Let me tell you something I used to do: I’d binge on sugar the night before I started a Whole30, low-carb diet like Keto, or other sugar detox. Then, the minute the challenge was done, I’d binge again. Can you relate?
For years, I believed the answer was to try harder. I tried even more to white-knuckling my way through cravings. I ignored the chemistry and brain changes that happen when we consume sugar. Now that I understand the science behind how sugar affects our brain, I use a more innovative approach.
If you don’t have intense cravings for sweets but find that carbs have a strong pull, keep reading, because starchy foods can have similar addictive properties.
Let’s look at what sugar dependence looks like and what you can do to break free.
7 Surprising Signs You Might Be Dependent on Sugar
Here are some of the warning signs that you might be addicted to or dependent on sugar.
1. You get irritable or anxious when you can’t have it.
Mood swings, agitation, or restlessness when you’re without sweets are signs that your body may be relying on the dopamine hit that sugar provides. This is hard to admit, but I remember times when I wanted my family to go away so that I could binge on candy and cookies.
Mount Sinai research confirms that sugar lights up the brain’s reward center, much like drugs or alcohol.
2. You need more to feel satisfied.
Does it take more and more sweetness, more volume, or more variety to get the same “fix” with sweet foods? This is a classic sign of tolerance, similar to other substances that affect brain chemistry.
This was definitely me. No matter how much I ate, I was never satisfied, and all my binge habits only intensified over time.
3. You feel out of control around sugary foods.
I used to stash chocolate candy in hidden places and eat it in secret. I buried wrappers in the trash can. I made extra grocery store runs to replace foods I had binged on before my husband would notice.
I didn’t want anyone to know how much I was eating. If you’re eating in secret, eat very quickly, taking large bites, or eat to the point of feeling sick, that’s a signal to take notice.
4. You have sugar rituals.
Sugar had a specific place in my day. Afternoons were for binging and reading the newspaper while my kids were napping. The time after dinner and before bed included endless trips to the kitchen for more snacks.
These routines became so automatic that I felt as though something had taken over, and I was acting on autopilot. I went into a zone like I was there, but I wasn’t fully there.
5. You feel guilt, but the cycle keeps repeating.
You eat sugar, feel incredibly guilty, vow to be better tomorrow, and then do it all again. If that sounds familiar, you’re not alone. This is fixable.
6. You reach for sugar when you’re stressed or sad.
This was me during my heaviest years. I wasn’t just eating sweets. I was using them to soothe, escape, and numb. Physical dependence on sugar with a significant part of the problem, but I also had to face up to the ways I was emotionally eating.
7. You’re not sure you can stop.
Ask yourself: “Could I go without added sugar for 7 days, just to see how I feel?” If that question brings up anxiety, panic, or resistance, that’s worth exploring. You don’t want to be dependent on any substance. Approach this with curiosity, not shame.
Why Sugar Feels So Hard to Give Up
Sugar dependence is real. According to WebMD, sugar triggers the brain’s pleasure-reward cycle, creating a need for repeated hits to feel the same sense of satisfaction.
And we’re consuming more than ever – over 100 pounds of sugar per person per year, far beyond what the body needs.
That doesn’t mean you have to quit sugar forever, but it does mean your brain may need a break to reset.
A Gentle Way to Reset Sugar Cravings
Inside The Holy Mess Membership in July, we’re doing a 7-Day Sugar Reset together.
This isn’t about punishment or cutting out everything forever. True, it will be challenging to fast from sugar for a week, but keep in mind it’s only seven days. You are a strong person who has faced many challenges in your life. You can do this! The results will be well worth it.
The goal is to allow your body and brain to reset and give your taste buds a chance to readjust. For many people, after the seven days, cravings diminish and they need much less sugar to enjoy sweet tastes.
As with all things at The Holy Mess, everything we offer is an invitation and not a command. If completing giving up sugar for a week feels like too much, that’s okay. Cut back in ways that feel doable for you. Something is better than nothing.
Here’s how we approach the reset. (In the membership, we will give you more in-depth guidance for how to do each step.)
Step 1: Track added sugar.
Use labels or an app like WW or MyFitnessPal to track added sugars for a few days to get an accurate representation of your intake. You don’t need to fix anything for this first step – just notice.
Step 2: Take a 7-day break to reset.
For one week, reduce or eliminate added sugars and sweeteners, including artificial ones. Let your taste buds and brain take a breather.
Dr. Anna Lembke, author of Dopamine Nation, refers to this as a dopamine fast. During the first few days, you might feel worse. However, after 7 to 14 days, many people experience a dramatic improvement.
Step 3: Reintroduce with intention.
This is where most “sugar detoxes” fail. After being restricted, the pendulum swings back with great force. That’s why we guide you through a 4-step sugar reintroduction we created so you can enjoy sweet foods without falling into old patterns.
You Don’t Have to Quit Sugar Forever
Some people thrive with sugar-free alternatives, but research shows that artificial sweeteners can increase cravings in others. The key is to remain curious and explore what is true for your body.
At The Holy Mess Membership, we help you create a plan that suits your body, life, and values.
This isn’t about never eating sugar again. It’s about feeling confident that when you do, it’s a choice, not a compulsion.
Want Support for a Reset that Actually Works?
Inside The Holy Mess Membership, you’ll get:
- Our 7-Day Sugar Reset Guide
- A 4-Step Reintroduction Plan
- Healthy swaps that feel satisfying
- A complete list of yes foods and foods to avoid
- Faith-based and secular mindset tools
- Daily encouragement from women who get it
You don’t have to live in the cycle of craving, guilt, and control. There’s a better way, and we’ll walk it together.
Do you feel addicted to sugar? Tell us about it in the comments below.
More Resources for You
20 Ways to Feel Better Without Overeating
Trigger Foods: 4 Steps to Food Freedom
Food Addiction: Find Food Freedom by God’s Power
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