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Week 1: Cut it in half

Here’s the science: We don’t need to tell you—excessive sugar intake rocks your insulin levels, can trigger type 2 diabetes, and may even give you heart disease, according to the Centers for Disease Control and Prevention. And, now a new study in Evolution and Human Behavior suggests that sugar also plays a role in behavioral disorders like bipolar and attention deficit hyperactivity disorder (ADHD), and can lead to general aggression (road rage, anyone?). Save your heart and stabilize your mood by cutting back on the sweet stuff? You can do it—here’s how.

Move-the-Needle Monday: Giving up sugar cold turkey is hard. The stuff is literally addictive (so says a 2018 research review in the British Journal of Sports Medicine)—and it’s in virtually everything that comes in a pre-sealed bag or box. That’s why we turned to Carmen Roberts, M.S., a registered dietitian and adjunct faculty instructor for Excelsior College in Washington, D.C., to find out the easiest way to get there. She suggests beginning by simply lowering the amount of sweetener in your food. The goal is to cut just enough to notice, but not to care. “It’s like going from whole milk to skim milk,” says Roberts. “Doing it gradually really helps your taste buds acclimate.” That’ll make the coming weeks easier and less jarring—and you won’t be as tempted to fall off the wagon due to cravings. PSA: Always check with your doctor before making big dietary shifts, especially if you’re diabetic.

The plan: This week, every other day, try to find one thing in your routine where you cut the amount of sugar in half—and then keep it that way. For example, on Monday, use one sugar instead of two in your coffee or tea; on Wednesday, replace your afternoon cookie treat or after-dinner dessert with a piece of your favorite fruit and a cup of herbal tea; on Friday, blend ½ a cup of your usual sweetened yogurt with ½ a cup unsweetened yogurt. On Sunday, if you’re a soda drinker—especially if you love those artificial sweeteners which have been shown to trigger cravings—start to wean yourself off by swapping in soda water with lemon or lime slices. Soda water is also a clutch substitute for alcoholic bevvies that can monkey with your willpower (and are also loaded with sugar). By the end of the week, as your body adjusts, you should start to notice all foods taste a little sweeter and you don’t need as much to feel a sugar high. Virtual high-five.

Top tip: To help distract from the lack of sweet, “find some other flavor alternatives to help you feel satisfied,” says Roberts. “For example, a few drops of an extract like cinnamon or cardamom can really help you when it comes to coffee. Or, adding vanilla to a lower-sugar yogurt can help make it more pleasurable.” These little add-ins make cutting sugar feel less like a chore and more like a fancy treat.