Breaking Up With Sugar

Is sugar your solace and your struggle? Breaking free might not just save your waistline—it could save your life.

1. Sugar is an elusive but destructive addiction

Sugar is not just a source of sweet delight; it can also mimic the grip of addictive substances like alcohol and drugs. Molly Carmel draws parallels between sugar and substances like cocaine, explaining how sugar hijacks the brain by triggering dopamine release, a feel-good chemical. This leaves people craving more and chasing that fleeting sense of pleasure.

Carmel shares that her battle with emotional eating began in childhood when she turned to sugar for comfort after losing her father. This comforting crutch soon turned into dependency, leading her to spiral into dysfunctional eating habits and severe health challenges. She realized that she wasn’t just indulging in sugar—she was addicted to it.

Research supports her claims. Studies with rats have shown that those experiencing sugar withdrawal suffer from depression-like symptoms and even lose their will to survive. This demonstrates that sugar isn’t just harmless indulgence—it can profoundly affect mental and physical health by fostering dependency.

Examples

• Rats experiencing sugar withdrawal exhibited tremors and depression.
• The author’s weight soared to 325 pounds, accompanied by worsening health.
• Many people find they eat sugar impulsively, often finishing bags of treats without realizing.

2. Emotional eating often hides behind sugar addiction

Sugar often becomes a coping mechanism, a way of managing emotional or psychological pain. Carmel shows readers how sugar can mask traumas, offering temporary solace but leaving unresolved emotional wounds behind.

In Carmel’s life, losing her father created a vacuum of grief. Sugar became a substitute for comfort and connection, particularly during moments of sadness and stress. She points out that many people use food to celebrate joys or suppress pain, which can evolve into unhealthy dependencies.

When you examine your eating history and triggers, you can identify patterns of emotional eating and address root causes. Carmel encourages honesty and introspection as the first step toward gaining control over sugar instead of letting it control you.

Examples

• People often turn to desserts to celebrate, such as birthday cakes or holiday treats.
• Many skip major life events like weddings due to shame about their eating habits.
• The author reflects on using food to deal with grief from losing a parent as a child.

3. Recognizing sugar addiction requires honest self-reflection

Carmel advocates for a deep and honest analysis of your relationship with sugar. Without clarity, it’s easy to underestimate the depth of the problem. This process entails revisiting dieting patterns, eating lapses, and emotional experiences tied to food.

She suggests taking the Yale Food Addiction Scale quiz to understand your habits better. For example, if you constantly lose control around sugary or flour-laden foods and feel consumed by guilt afterward, this could signify trouble. Reflection should dig into instances of overeating, food avoidance, and patterns of binge eating.

Real change begins by acknowledging hard truths. Your reflections might highlight that sugar isn't just an innocent snack—it has become a source of shame, self-criticism, and emotional avoidance.

Examples

• Answering questions like, “Have I repeatedly lost control of how much I eat?”
• Noting feelings of guilt after eating an entire box of cookies.
• Acknowledging that emotional eating caused missed social milestones.

4. Seven vows can lay the groundwork for change

To break sugar’s grip, Carmel outlines seven vows for reshaping eating habits. These vows are not just rules—they set mental and emotional boundaries to prepare for lasting change. These commitments include staying sugar- and grain-free, weighing food portions, planning meals, and eating every few hours.

The vows are practical but also require self-reflection. For example, people must vow to keep an open mind and unlearn harmful beliefs about food and their bodies. Meal preparation isn't just logistical; it ensures emotional readiness for this new lifestyle.

While challenging, the vows simplify food decisions, making it easier for people to commit to healthier choices without feeling overwhelmed. The 66-day timeline gives structure, with research-backed evidence showing this period helps to form new habits.

Examples

• Vowing to remove sugar and grain flour entirely from meals for 66 days.
• Weighing food portions to retrain what healthy servings look like.
• Creating meal plans to reduce spontaneity and temptation.

5. The 66-day reset redefines your food relationship

For 66 days, the focus is on forming new eating habits that exclude sugar and flour. During this reset period, meals emphasize healthy portions of protein, vegetables, fats, fruits, and carbs. The aim isn’t lifetime rigidity but retraining your body and mind to view food differently.

Carmel warns that nighttime snacking is often a slippery slope leading to emotional overeating. She suggests scheduling meals—three meals and one snack max—and eating about every four and a half hours to prevent hunger-driven decisions.

Preparing for this reset includes clearing your home of tempting foods and planning meals in advance. This approach not only reduces external temptation but builds confidence in sticking to your goals.

Examples

• Breakfast examples: Two eggs, a small avocado portion, and berries.
• Shopping for ingredients that align with the reset meal plan.
• Eliminating “trigger” foods from the home pantry to avoid temptation.

6. Quitting sugar demands emotional resilience

Breaking up with sugar mirrors ending a relationship—it stirs up deep, complicated emotions. Carmel explains that many people grieve sugar, going through denial, anger, and sadness before reaching acceptance. Processing these feelings is essential for lasting success.

Detoxification from sugar isn’t just emotional; it’s physical. Withdrawal symptoms like jitters and headaches can tempt people to relapse, but Carmel encourages perseverance, reminding readers that these are only temporary hurdles.

Writing a goodbye letter to sugar is one of her most personal strategies. It lets readers reflect on their history with unhealthy eating and cement their break from the past. This ritual helps signify closure and solidify their determination.

Examples

• Experiencing headaches and sleeplessness while detoxing from sugar.
• Writing about sugar memories both good and bad, then destroying the letter.
• Using symbolic rituals like burning sage to mark change emotionally.

7. Building skills to stay the course

Ending old patterns requires adding new ones. Carmel introduces “right-now skills,” like using distractions or physical triggers, and long-term frameworks like community support and gratitude practices. Together, they help create emotional and mental stability.

One quick-fix skill is to physically snap out of cravings, like putting an ice pack on your face or taking deep breaths. Longer-term changes involve routines that reinforce positivity, whether through mindful eating, gratitude journals, or meditation.

A strong community is also key. Finding support from those who understand fosters accountability and shared motivation. Carmel stresses that tackling food addiction doesn’t have to be a solo journey.

Examples

• Taking up hobbies to redirect stress-driven cravings.
• Finding support groups or friends with aligned goals.
• Meditating daily to cultivate calmness and focus.

8. Self-compassion is essential for lasting success

Carmel emphasizes the importance of self-forgiveness when setbacks happen. Rather than giving up after a mistake, she urges readers to reflect, forgive themselves, and return to their plan.

Developing strong self-esteem paves the way for sustainable progress. This involves recognizing both personal power and limitations while creating realistic approaches to everyday eating. Without self-judgment, change becomes less daunting.

It’s okay if your reset takes more than 66 days. Carmel reassures readers that healing happens differently for everyone, so patience and persistence pay off in the end.

Examples

• Treating one-off indulgences as small detours, not failures.
• Reflecting on how far you have come to boost motivation.
• Restarting the eating plan when needed instead of giving up entirely.

9. A new life with food awaits

After completing the 66-day plan, Carmel hands back control to readers. The goal isn’t long-term restriction but freedom—freedom from sugar-induced shame and the freedom to enjoy food humbly and mindfully.

When shifting into relaxed routines, you can introduce flexibility without reverting to old habits. Testing what works for you is key, but with this newfound understanding, food becomes fuel instead of a source of negativity.

Ultimately, this approach isn’t just about controlling food. It’s about reclaiming self-worth, confidence, and joy in living a healthier, balanced life without sugar dictating the terms.

Examples

• Transitioning from rigid plans to inclusive dining out or varied meals.
• Using gratitude exercises to appreciate this healthier version of yourself.
• Reflecting on your values and how they align with your food choices.

Takeaways

1. Take the time to reflect honestly on your eating habits by journaling your challenges with food and sugar dependency.
2. Commit fully to the seven vows and a 66-day reset period to create new patterns. Clear your home of sugary foods and plan meals in advance.
3. Develop quick tools for craving moments, such as splashing cold water on your face, and long-term supports, like gratitude journals or supportive groups.