When you quit sugar, you will indeed likely go through a withdrawal period. Your cravings can get intense and this is where you’re likely to blow it and sabotage your health goals, or teeth healing protocol.

Any restricted diet also causes feelings of deprivation and this is another saboteur that can wreck your goals. So the trick is to have lots of substitutes, ready to go, when these cravings or deprived feelings descend on you (and they will). Remember that as the yeast (Candida albicans) overgrowth and bad bacteria begin to die-off, you may get very intense cravings – it helps to know this is not ‘you’ it’s the microbes screaming to live. Don’t feed them!

You will likely create your own substitutes or treats as you go along, but here’s my list to shorten your learning curve and help set you up for success:

1. Non-sugar sweetener – The best-tasting natural sweetener I’ve found is Lakanto Monkfruit Sweetener (if you can tolerate erythritol). If you can’t tolerate any of the sugar alcohols (erythritol, xylitol, maltitol etc) and they cause gas/bloating or loose stools, then you’re best to just use stevia and/or monkfruit (luo han guo).

I treat myself by going to a cafe and ordering a tea misto (Earl Grey, Rooibos, and Chai are my favorites), then sweetening it with a packet of Lakanto.

2. Chocolate cravings – The best-tasting no-sugar chocolate bars I’ve tried are Lily’s Dark Chocolate Almond or Coconut. Again, they too contain some sugar alcohol in addition to stevia. But perhaps only a piece or two when you’re jonesing bad will be sufficient. Especially if you combine it with cocoa butter! I use these organic cocoa butter wafers and I use half a wafer per square of Lily’s chocolate – SO delicious and satisfies my craving in a few pieces.

Lily’s chocolate with cocoa butter wafer

You can also make your own chocolate, but personally I like to increase the cocoa butter called for to make up for the lack of sugar. Remember, although coconut sugar, agave and honey have a much lower glycemic index than cane sugar, they are still sugars and not allowed.

3. Nibbles – When you’re hankering for treats or snacks, I’ve found cashews, pistachios or other favorite nuts to be satisfying. I may have my salted nuts along with a cup of Rooibos tea + almond/oat milk + 1 packet of Lakanto sweetener. Feels like a real treat and knocks out the emotional feeling of ‘being deprived’.

I’ll also buy plain ripple potato chips and use them to scoop my Tuscan Tomato Goat Cheese dip