So, you’ve decided to take a bold step and go alcohol-free. Whether for one month, or a longer stretch, reasons for doing so can vary. From wanting to save money, improve fitness, have better sleep, to improving our health, and losing weight. However, if we’re trying to lose some weight or just generally increase our healthier behaviours, then it might come as an unpleasant surprise when sugar cravings come out of nowhere a short-while into our alcohol-free journey.
January 2026 |
10 minutes
Experiencing cravings for sugary foods is very common when we start our alcohol-free journeys. Read below for an explanation of this, and tips for overcoming these cravings.
Why do I have sugar cravings?
Firstly, please know that sugar cravings are a really common experience for many people when they stop drinking. Our Dry January® challenge participants tell us every year that they experience sugar cravings, and for some people this comes as a real surprise as they never considered themselves to have a ‘sweet tooth’ before. If this is you too – don't panic, it’s totally normal.
There are a lot of changes going on in our bodies and brains when we stop drinking. Some of these changes (explained below) can lead us to reach for sugar and sweet foods as a result.
1) Alcohol and sugar light up our brains in the same way
Eating something sugary, just like drinking alcohol, triggers a dopamine release in our brains. Dopamine is a chemical which lights up our brain’s reward system and makes us feel good. So, when we’ve just given up alcohol, it’s no wonder that our brains naturally crave something else to light up our reward system in the way that alcohol normally does.
2) Having a ‘treat’ is part of our routine or daily habits
Humans are creatures of habit, and for many of us our brains have been conditioned into viewing alcohol as a treat or reward. When we take this away by stopping drinking, it can be natural to want to replace that habitual feeling of a treat with something else – and what’s the obvious alternative: sugar. We form solid habits by repeating patterns or behaviours. The good news is, we can unlearn habits too.
3) Changes in the energy levels we consume overall
When we drink, the amount of energy we consume may be higher overall, due to the calories in our drinks. One unit of alcohol contains around 56kcal, with a pint of beer averaging 222kcal and a large glass of wine averaging 225kcal. This is equivalent to the same number of calories contained in a Mars chocolate bar.
Some types of alcoholic drinks, such as cocktails, can have a lot of added ingredients and sugar in them too. When we stop drinking, our bodies might notice a drop in the usual number of calories we consume, and so cravings for other energy sources, such as sugar foods can creep in.
What should I do if I’m craving sweet things during my alcohol-free month?
Enjoyed as part of a balanced diet, there is no harm in enjoying a sugary treat from time to time. Health issues, such as tooth decay, and weight gain which can contribute to health conditions such as type 2 diabetes and heart disease, can sometimes occur if we are eating too much sugar, too regularly.
How you handle your sweet cravings will differ from person to person and is your own personal choice.
For some people, during their alcohol-free break, enjoying something sweet when a craving arises can act as a great distraction from drinking alcohol.
For others, they may want to avoid overconsuming sugary foods, and so they might want to ignore sugar cravings as they appear. However, ignoring or dismissing sweet cravings is a lot easier said than done for many of us.
If you fall into the category of people who want to cut down or avoid sugary treats, here are some top tips:
Why has this urge come on? (boredom, stress, seeking a feeling of comfort). Craving something sweet can be a normal reaction after experiencing certain emotions, but we can make better informed choices if we stop and consider if a particular prompt or emotion has sparked this craving.
Dehydration and poor sleep can both affect our appetite and increase cravings. When we’re feeling depleted from poor sleep already, it can increase cravings towards these sources of food.
To ensure you’re full enough and not too hungry – as this could lead us to reaching for sweets.
A craving last on average 6 minutes, so why not go for a short walk, read a few pages of a book, or catch up on your favourite series to steer the urge for something sweet off course?
Ideas include: some popcorn, peanut butter and a banana, rice cakes, a portion of fresh or dried fruit, a handful of mixed nuts, a few squares of dark chocolate, or some yoghurt.
Just like alcohol marketing, food marketing plays a big part in influencing our cravings and choices. Remember the last time you saw fruit advertised at a bus stop shelter? Neither do we. Whilst avoiding food advertising is impossible as it is all around us, recognising the impact of advertising on our cravings and behaviour help us recognise if our cravings are real or just prompted by big food companies.
Taking a break from booze is no easy feat, and lots of positive changes to your health are going on in your body since going alcohol-free. Just like with alcohol, try tackling your sugar cravings one day at a time.
There’s some more helpful advice on handling food cravings here.
When will my sugar cravings go away?
How long sugar cravings will last for, is different for each person. Some evidence suggests they only last strongly for a few weeks, but this will vary person to person. We all experience sugar cravings differently and will deal with them differently too – so this will have an impact on how long they last for. By putting coping strategies in place, such as the ones suggested above, we can make more informed and healthier choices when the urge for something sweet crops up.
If you’re struggling or worried about your eating or are experiencing disordered eating symptoms - there is help and support available via BEAT’s website here, including local support in your area.
