Dr. Oz's 14-Day Plan to Shut Down Sugar Cravings

Stop your sugar cravings in two weeks by reprogramming your brain to crave new foods.

Dr. Oz's 14-Day Plan to Shut Down Sugar Cravings

Eat Slow Carbs with Protein and a Healthy Fat at Every Meal

This power combo shuts off sugar cravings by keeping your blood sugar from spiking, which sends a message to your brain that you’re full so you don’t reach for sugar. You should eat this combo every three hours.

Put slow carbs on half of your plate. They’re high in fiber and low-glycemic so they won’t spike your blood sugar.


Best slow carbs:

  • Nonstarchy vegetables like broccoli and asparagus
  • Low-sugar fruits like apples, grapefruit and dried apricots
  • Lentils and beans like chickpeas
  • Fiber-rich grains like oatmeal and quinoa
  • Put a healthy fat on a quarter of your plate. They contain fiber and satiate you.

Best healthy fats:

  • A small handful of nuts
  • About 10 olives
  • A quarter of an avocado

Eat at Least One Serving of Dairy in the Early Afternoon

For most people, sugar cravings hit between 3 p.m. and 4 p.m. The tryptophan in dairy will trigger your brain to feel calm the way sugar does, so you can stave off cravings before they hit.

Best sources of dairy:

  • A cup of milk
  • One and a half ounces of hard cheese like cheddar, Swiss or Parmesan
  • A cup of Greek yogurt

Add Some Salt

A tiny pinch of salt can enhance the natural sweetness in foods, especially fresh fruit because it opens up your tongue’s sweet taste buds. Replace the sweet snacks you go for during the day with low-sugar fruit topped with a pinch of salt to get a burst of sweetness without triggering your brain to want more. Snack on this two times a day.

Low-sugar fruits:

  • Grapefruit
  • Green apple
  • Pear

Have you ever gotten to the last little bit of a vegetable or fruit and thought they only thing left to do was toss it? Or maybe you didn't get to one before it looked like it should be thrown out? Well there's no need to create more food waste! Here are two foods you can regrow right at home instead of throwing out.

Leftover Ginger

  1. Fill a bowl or cup with water and place your bit of ginger root inside.
  2. After a few weeks, watch for little sprouts to form.
  3. At this point, transfer the ginger to some potted soil. Give it plenty of space and moisture.
  4. After a few weeks, harvest your new ginger root!

Sprouted Potato

  1. Note where the sprouts (or eyes) are on the potato. Cut it in half so there are sprouts on both halves.
  2. Let the halves dry out overnight on a paper towel.
  3. Plant the dried potato halves in soil, cut side down.
  4. Small potatoes will be ready to harvest in about 10 weeks, while larger potatoes will be ready in about three to four months.

There's no need for food waste here when you know the tips and tricks to use up all your food at home. And click here to see which foods you can keep past the Sell By date!