Sweet Nothing

Quit sugar, one day at a time.

Sweet Nothing is the quit sugar app for iPhone. Check in once a day, get help the moment a craving hits, and watch your sugar-free days add up. One slip never resets your progress.

Download on the App Store How it works

For iPhone, iOS 17 or later.

The Sweet Nothing ant holding an empty plate

Sweet Nothing is an iPhone app for people who want to quit sugar. You choose how far to go. The app turns it into a habit that takes less than a minute a day.

Cut sweets and sweet drinks, or cut every added sugar. Then check in once a day, keep a plan for your craving moments, and read one short lesson a day for your first 30 days. It's built on research about how habits really change.

  1. Pick your goal

    Start step by step with no sweets and sweet drinks, or go cold turkey with no added sugar at all. Add your reason to quit and your toughest craving moments.

  2. Check in every day

    One tap: sugar-free or had sugar. Do it in the app, on the home-screen widget, or from the daily reminder.

  3. Ride out the cravings

    When a craving hits, open Craving SOS. Your reason, your plan and a 10-minute timer get you through the wave.

A slip is a lesson, not a reset

Many habit trackers send you back to day one after a single slip. Sweet Nothing doesn't. Every sugar-free day you earn stays yours, so one birthday cake can't wipe out a month of work.

  • Your sugar-free days and milestones always stay
  • One streak repair a week for the moments you didn't plan for
  • A one-minute slip review turns the slip into an if-then plan
22 sugar-free days
14 day streak

How was day 24?

Try it. This is how the daily check-in works.

Everything you need to stop eating sugar

No calorie counting, no meal plans, no guilt. Just the tools that make a sugar-free life stick.

Craving SOS

Cravings come in waves, and waves pass. Tap Craving SOS and a 10-minute timer starts, next to your reason to quit, your if-then plan and quick swaps for your biggest sugar trap.

Afterwards, note what set it off. Over time you see your patterns. How to stop sugar cravings

Scan food for hidden sugar

Take a photo of a food or its label, or scan the barcode. The scanner tells you if it fits your goal, and why. Barcode data comes from Open Food Facts.

Sugar has dozens of names on a label. Learn to spot them

Also in the app

Home-screen widget
Check in and see your sugar-free days without opening the app.
A 30-day program
One short lesson and one small action a day for your first month.
Weekly check-in
Rate your energy, skin, sleep and cravings, and see them change.
Milestones
From day 1 to a full year, with a sugar-avoided counter.
Private progress photos
Only you can see them.
Apple Health
Your weight from Apple Health, which stays on your iPhone.

Two goals. Start where you are.

Clear rules mean no daily negotiating with yourself. Start with goal 1 and move up when it feels easy, or go all in from day one. Changing your goal never ends your streak.

Goal 1, step by step

No sweets & sweet drinks

Cut the obvious sugar first, without changing everything at once.

  • Candy, chocolate and desserts
  • Pastries, cookies and ice cream
  • Soda, juice, energy drinks, sweetened coffee and tea
  • Diet or zero drinks and sweeteners
  • Fruit, plain dairy and savory packaged food are OK
Goal 2, cold turkey

No added sugar

Cut every added sugar, including the hidden kind.

  • Everything from goal 1
  • Added sugar in sauces, cereals, bars and bread
  • Flavored yogurt and sweetened milk drinks
  • Honey, syrups, agave and coconut sugar
  • Fruit juice and smoothies, even 100% fruit
  • Whole fruit and plain dairy are OK

Not sure which sugars count? Read hidden sugar names on food labels.

What happens when you quit sugar

Honest milestones, based on research, not miracle promises. Sweet Nothing celebrates each one as your sugar-free days add up.

  1. Days1–3

    The bumpy part

    Some people get headaches, low mood and strong cravings, mostly on days 1 and 2. If you feel it, it usually eases from here.

  2. Day7

    No more liquid sugar

    Sugary drinks are one of the largest sources of added sugar, and cutting them is one of the simplest wins.

  3. Day30

    One month sugar-free

    In trials, people who cut sugar lost about 0.8 kg on average, mostly from eating fewer calories.

  4. Day66

    Habit territory

    In a well-known study, new daily habits took a median of 66 days to feel automatic.

  5. Day90

    Things taste sweeter

    After about three months of less sugar, people in a study rated sweet foods around 40% sweeter.

  6. Day365

    A gift to your heart

    Large studies link more added sugar with a higher risk of heart disease. A year sugar-free is a long-term win.

The full picture: sugar withdrawal symptoms and timeline.

Your first 30 days, planned

Each day of the program is a two-minute read with one concrete action. Here's what's inside.

  1. Day 1Clear the kitchen
  2. Day 2Breakfast with protein
  3. Day 3Ride the craving wave
  4. Day 4Rethink your drinks
  5. Day 5Read the label
  6. Day 6Plan your afternoon slump
  7. Day 7One week: look back
  8. Day 8What to say when they offer cake
  9. Day 9Sleep is a craving tool
  10. Day 10Stress without sugar
  11. Day 11Eating out
  12. Day 12Slips are data
  13. Day 13The after-dinner sweet
  14. Day 14Two weeks: ready for goal 2?
  15. Day 15Why sweeteners are out
  16. Day 16Your shopping list
  17. Day 17Travel days
  18. Day 18Alcohol and mixers
  19. Day 19Weekends
  20. Day 20Emotions and boredom
  21. Day 21Your taste is changing
  22. Day 22Rewards that aren't food
  23. Day 23Skin and progress photos
  24. Day 24Weight, honestly
  25. Day 25Move your body
  26. Day 26"I don't" beats "I can't"
  27. Day 27Special days
  28. Day 28Build your support team
  29. Day 29Plan for the long run
  30. Day 30Thirty days. Look at you.

Try it without the app first: the 30-day no-sugar challenge.

Guides to quitting sugar

Practical, research-based answers to the questions everyone asks in their first weeks.

Questions people ask

Something else? Email support@sweetnothing.app. We answer every email.

What is Sweet Nothing?

Sweet Nothing is an iPhone app that helps you quit sugar. You pick a goal, check in once a day, get help when a craving hits, and follow a 30-day program of short daily lessons. A food scanner tells you if a food fits your goal.

What happens if I eat sugar?

Check in honestly with "had sugar". Your sugar-free days and milestones stay. Your current streak ends, unless you use your streak repair for the week. Then a short slip review helps you write one if-then plan for next time.

Can I eat fruit?

Yes. Whole fruit is fine at both goals. Fruit juice is out at both goals, and smoothies are out at goal 2, because their sugar counts as free sugar.

Are diet drinks and sweeteners allowed?

No. Diet and zero drinks, sweeteners and sugar alcohols are out at both goals. They keep the sweet habit alive, and in 2023 WHO advised against using non-sugar sweeteners for weight control. Read why.

How does the food scanner work?

Take a photo of a food or its label, or scan the barcode. The scanner tells you if the food fits your goal, should be avoided, or is unsure, and why. Barcode data comes from Open Food Facts. The scanner can make mistakes, so when the ingredient list is clear, trust the label.

How much does Sweet Nothing cost?

The download is free. To use the app you need Sweet Nothing Pro: $6.99 per week or $49.99 per year in the US. Prices in other countries can be different. Apple manages the subscription, and you can cancel at any time in your iPhone settings.

Is Sweet Nothing available on Android?

No. Sweet Nothing is for iPhone only and needs iOS 17 or later.

Is my data private?

Yes. Sweet Nothing has no ads, no third-party analytics and no tracking, and never sells your data. The app counts basic usage, like which onboarding screen you reached, in its own database to improve the app. Your weight from Apple Health stays on your iPhone, and your progress photos are private. You can delete your account and all your data in the app at any time. Privacy Policy.

Is Sweet Nothing medical advice?

No. Sweet Nothing helps you build a habit. It does not diagnose or treat any condition. Talk to your doctor before you change how you eat if you have diabetes, have or had an eating disorder, are pregnant, or take medication.