Dr. Becky Gillaspy
How to Break Sugar Addiction in 30 Days [The Rules]
It is clear that eating sugar leads to weight, mood, and health problems, but that knowledge does little to prevent us from wanting to eat it. The hard truth is that breaking your addiction to sugar requires you to stop eating sugar. The silver lining is that your taste and desire for sugar will diminish in just one month, and the improvement in how you feel will shock you.
From a former sugar addict to you. This video shares the ground rules, so you are crystal clear on what exactly it means to be sugar-free.
Download my 0,1,2,3 Strategy: https://www.drbeckyfitness.com/free
Watch “You Gave Up Sugar…Now What Do You Eat?”: https://youtu.be/eDpLc5vfgY0
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Get Dr. Becky's books on Amazon or your favorite retailer:
Zero Sugar / One Month: https://drbeckyfitness.com/order-zero-sugar-one-month-here/
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More Videos by Dr. Becky:
3 Ways to do Intermittent Fasting: http://bit.ly/2p8bchh
What Can You Eat on a Low Carb Diet? (Full Food List) https://youtu.be/OHEHjGJgSnw
5 Low-Carb, High-Fat Foods to Eat Every day: https://youtu.be/ntJa3FSzZ08
How to Make Weight Loss Easier after Menopause: https://youtu.be/Dvuh3M5dhAs
Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: https://drbeckyfitness.com/dr-becky-fitness-blog-archive/
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.
It is clear that eating sugar leads to weight,
mood, and health problems. But that knowledge does little to prevent
us from wanting to eat it. The hard truth is that breaking your addiction
to sugar requires you to stop eating sugar. The silver lining is that your taste and desire
for sugar will diminish in just one month, and the improvement in how you feel will shock
you. From a former sugar addict to you. This video shares the ground rules, so you
are crystal clear on what exactly it means to be sugar-free. [Intro Music] Plainly stated, the primary goal is to eliminate
added sugar from your diet for 30 consecutive days. With that in mind, let's set the ground rules. The very first thing you want to do is grab
a calendar and mark down your Day 1. This video gives you the rules to follow,
but if you never start, you never get to experience how amazing your body and brain feel when
they are not overpowered by sugar. Rule number 2 is what I call the first three
ingredients rule. To follow it, you'll avoid packaged foods
with sugar listed as one of the first three ingredients. If sugar is in one of those first three spots,
don't eat it. That is a simple rule, but food companies
complicate things by calling sugar a host of different names. Some of the most common sugar aliases are
corn syrup, dextrose, maltodextrin, fruit juice concentrate, and sucrose. This twisting of sugar's identity is why rule
number three exists. The third rule is when in doubt, do without. In other words, if you are not sure if a food
contains added sugar, don t eat it. Sugar and its many close cousins are hidden
in many foods that you would never suspect, from salad dressing to beef sticks. If there is no label or you are unsure, err
on the side of caution today, and you'll be happiest with your end result in thirty days. Rule number four addresses the questions surrounding
natural sugars. Ultimately, how you handle any of the foods
I am about to mention is up to you. However, when the goal is breaking your sugar
addiction, here's what I have found most beneficial. Allow fruit in your diet without restriction
when starting your no-sugar month. Fruit helps you ease into a sugar-free lifestyle
with less of a sense of deprivation, and fruit has a fibrous matrix that locks in the natural
sugars, lessening their impact. However, as you enter your fourth and final
week, I encouraged you to reduce your fruit intake to no more than two servings per day,
reducing your dependence on sweet taste. Natural sugar can also be isolated, giving
us sweetened products like honey, agave, and dried fruit. These sweeteners come from natural sources,
but they get their sweetness from fructose, which is a type of sugar that is easily metabolized
into fat by your liver. Because of that fact and the intense sweetness
of these products, I recommend avoiding them during your sugar-free month. Rule number five is to avoid fruit juice. 100% fruit juice is low in fiber and high
in fructose. It absorbs into your system quickly and converts
to fat easily. On top of that, some fruit juices contain
added sugar. For these reasons, avoiding fruit juice during
the month is best. Rule number six takes a look at non-caloric
sweeteners, like stevia and monk fruit. I recommend approaching them in the same way
you approach natural sugar from fruit. Therefore, they can be used for the first
few weeks, allowing you to ease into the month with less discomfort. However, as you enter your final week, you
are encouraged to taper your use to the point where you are using them sparingly. The rationale for this is once again the irony
of living sugar-free. The more you can move away from sweetness
today, the less likely you will be to desire it tomorrow. Following these six rules for 30 consecutive
days will give your tastebuds and brain chemistry time to reset, helping you move past the addictive
pull of sugar. If you want to knock your sugar-free month
out of the park, I recommend two things: First, watch my video titled You Gave Up Sugar Now
What Do You Eat? Second, grab a copy of my 0,1,2,3 strategy
by going to DrBeckyFitness.com/FREE. The strategy can be printed and posted somewhere
you often see to keep your goal at the top of your awareness, and it comes with a four-part
video series that is not available here on YouTube that will strengthen your motivation. Okay, you are all set. These rules prepare you for a full month without
sugar. The one thing you cannot prepare for is how
great you will feel on Day 30. Being sugar-free can positively impact a whole
host of problems that you have likely been searching for remedies to, including snoring,
sleep apnea, brain fog, fatigue, headaches, heartburn, and so many others. I know many of you that follow me have already
given up sugar. If you would, please comment on how your life
has changed and what symptoms disappeared when you got sugar out of your life. It will help others watching this. I hope you take this challenge. Go get your calendar and write down your Day
1. If you'd like to declare your start date publicly,
leave it in the comments below. Before you go, take a moment to share this
video with your community and invite others to make the commitment with you. Also, click the subscribe button and bell
icon, so you are notified when I post videos. Thanks for watching, and have a great rest
of your day and a great sugar-free month.
#Break #Sugar #Addiction #Days #Rules
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I’m one week out of sugar. I haven’t experienced any benefits yet but it’s not being as hard as I thought it would be. Some people told me the second week is the worse so getting ready for week to. The only benefit for now is the mental strength. I feel proud of myself every time I want to eat something sweet or break a rule but I dont and instead stay focused
I’m in NZ, thanks for this video. I’m starting sugar free on Monday 12th May 2025. It’s Mother’s Day on the 11th so I’ll go out for a nice dinner then start on Monday. I don’t drink tea,coffee,soda or alcohol but I’m a chronic sugar addict. I dread the withdrawals but I’m just going to have to persevere. I’m 68 and I need to lose 33lb and feel more energetic. I’m excited to start and I’ve cleared out my pantry and fridge of sugar food. Eggs and meat are expensive here and I’m a pensioner but I’ll make it work. Wish me luck. 😊
Been sugar free 14 days now, detox symptoms but much better now, lost 3 kg, hope to loose more weight. Im so happy i started carnivore again, i want to see how my body responds, im fasting and doing Omad.. things are slow but i know i got this, im ready for change..💜💜💜thanks for a great video, amazing💚💚💚
May 1 2025!!!
I quit eating sugar and nearly all carbs, and my blood sugar level has dropped by 6 points. After the first 5 weeks from 14.2 to 10.9, and the second 5 weeks further down to 7.9. It's fantastic.
Something that helps with cravings is a cup of filtered coffee with cinnamon and fruit/ginger tea.
i'm starting today! 14/04/2025
Last weekend ,I ate almost 2000calories ,all sweet in maybe 20minutes.Just insane…
My sugar free month starts today.I can do it.
Getting off of sugar and carbs and all other plant materials got rid of my arthritis depression psoriasis prediabetes. For a lot of people they get rid of disease by avoiding plants and sugars. If I even eat a few bites of cake I'll have arthritis and depression the next morning. Thanks much Becky
I heard sugar substitutes are just as bad or worse than sugar. I hear they raise your insulin. Thank you Becky for all of your valuable information.
daY 2 (4th attempt)
What should you eat lol
I'm starting today 😮
Day one
Tomorrow 1st day
Quitting sugar starting now 1/29/25! Wish me luck please.
For me, cutting out sugar was a game-changer. It was tough at first, but once I stuck with it, my cravings faded and my energy levels soared. The first month is the hardest, but the benefits are totally worth it. If you’re struggling with sugar, just know that breaking the cycle is possible – it’s all about taking that first step and committing to being sugar-free.
That’s amazing! I grew up almost the same. The only time I ate a lot was when it was carbs or sugar. I was probably malnourished! So skinny and no energy. You are my inspiration now.
5th of December 2024
Not a good video for a sugar addict.
90 days is best.
Hey. But what if i want gain weight not losing it when quit sugar?
Dr. Becky, I'm so glad I came across this video. Today is Day 5 for me, following your plan as outlined here. I started on my 66th birthday! I figured that was as good a day as any to begin my 30 day challenge. After 4 days, I feel better! I sleep better, I actually feel my hunger now, and my outlook is better. I have often enjoyed a glass of wine with dinner, but felt that I always wanted it. I wanted to be free of that feeling, so I stopped that at the same time. You are very encouraging. I like how common-sense your videos are, full of valuable facts and helpful hints. And it is personal because you've been through this. I am on my way!
I just did the 30-day challenge (10/1-10/30) and lost 13 lbs! 🎉
I highly recommend the book. It has all the information you need, and the daily motivations really helped me get through the 30 days.
Thank you so much, Dr. Becky for this video and for your book! ❤
Thank you, short & straight forward video! 😊
Thank you, Dr. Becky. I needed a brief, intelligent, inspiring video and this was it. I started no-sugar on 10/19 and now it's Day 6. I have lots of fresh fruit and no sugar cravings. My face is clearing up and my energy feels different. Better!
The Best!
Pray for me guys. My day 1 will be tomorrow. I’ve done this before that’s why I know how hard it is. Everytime I’ve done it, I always have recurring dreams of eating sweets which sounds funny but it’s not. I feel awful without it, even emotionally. Like a child who is being deprived of what it wants. For me I would say the first 3 days are the worst. Wish me luck ❤
I'm starting today 10/8/24. I'm fed up with the weight gain and have already had my blood glucose levels be too high. I was able to get them down by walking more and drinking more water, but I am now ready to let go of sugar. I'm sure it'll help me shed excess fat and make me feel better overall. Thank you for the tips.
I've lost and regained 50lbs 4 times now by cutting out sugar. Its just stupid. I cant seem to stay off of this crap so I'm done trying to quit. Just eat junk foods 2 days a week if you're like me losing and regaining weight. I always quit for like 3-6 months then fall back into eating sugar. So whats the answer? You're setting people up for eating disorders and binge eating because you're making sweets a bad food and there are no bad foods. Then later people will binge on these foods and gain all the weight back.
I've kicked 3 serious addictions, sugar is the hardest one for me to kick.
Today is my day
starting from today…..from now on ..
لابدأ اليوم….
Thanks for the video. As a person who tried a vegan diet for a while l can say that the scariest thing about quitting sugar is that these things are actually lifestyle changes. We need to realize that major dietary changes may mean that we can no longer eat at most restaurants, eat most food served at events or parties, cafeterias, etc. This makes it especially hard for children who are almost coerced to eat these foods when they're away from you. So the real question becomes, "Are you willing to change your lifestyle?"
My food/sugar addiction led me to develop type 2 diabetes, i have been insulin dependent for more than ten years but thanks to help from God i have radically changed my eating habits and lost over a 110 lbs and am on track to lose another 50-75 lbs. Sugar has been one of my greatest weaknesses over the years and i am going to do sugar free for thirty days and try my best to just live completely sugar free. Bondage to food/sugar is as bad as any drug, IMO.
How can I get your book for me please
Thank you Dr Becky for this video! I’ve followed these rules and have been sugar free for 40 days and my life has changed! Alongside intermittent fasting, I lost 4.5kg in the first month. I feel great and I don’t think I’m ever going back to all that sugar. I’m going for 365 days because it’s become so easy!
Thanks for all your help!
The video literally started off by stating how hard it is to just give up sugar cos it's too hard..then had zero help regarding the psychological help and just listed ways to go sugar free. Talk about stating the obvious. I don't need help knowing what foods to avoid, I need help AVOIDING them!!!
You didn’t mention maple syrup which is the sweetener I use. What’s your input on this. Thank you
Wow so many great comments !! ❤