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I want to preface this comment by saying that I think addiction/habituation mechanisms of sugar are still not all that well studied scientifically and that I don't think there is strong scientific evidence for almost any recommendation here. That is, unlike some of my other comments on the general topic area, which are strongly backed by large bodies of published research, this comment is indulging in some mere speculation.
One thing I tried long long ago, in a location far far away from where I currently live, was a weird recommendation that I saw on the internet before I really had any sense of any of the science in these worlds. A quick search doesn't show up any real science for it, only mostly returning results for one study that basically does nothing to actually support the hypothesis. Anyway, the idea was to have one small piece of chocolate basically immediately after you woke up in the morning. The idea was that your reward circuits aren't reared up to go nuts over sugar at that time, so it would be sort of 'training' your brain to think that sugar is less rewarding in general, which could reduce cravings later in the day. I did it, and it seemed to kinda help, but again, totally anecdote and no science. It could have even been somewhat harmful, but overtaken by other changes in my life at the time.
Another thing that I've heard from medical folks like Peter Attia, but haven't gone to look if there is any good science, is to pay attention to the time concentration of consumption. That is, you can down a glass of orange juice or sugary beverage super quickly, and that gives a massively concentrated rush in a way that doesn't happen by, say, getting about the same amount of sugar in the time that it takes to eat that sugar in apple form. (He actually talked about having a continuous glucose monitor and spoke about different foods causing different kinds of spikes; I recall him saying that basically the biggest, quickest spike he ever saw was something like raisins that were coated in some yogurt or candy or something that he had on an airplane.) After getting married, the wife is a big fan of fruits, and I definitely eat more of them now than I used to. Still not a lot, and I definitely can't binge on fruit the way I used to binge on various sugary products wayyyy back in the day. There is some intuitive plausibility to something like this if you think about comparisons to nicotine. There seems to be pretty significant differences in addictiveness of nicotine rushes from smoking/vaping compared to slower delivery mechanisms like gums/lozenges/patches. Again, I haven't taken the time to see if there is any not-bad science here.
I will also note that I don't remember the timeline of how long I had cravings after I got 'off sugar'. But now that most of it comes from fruits or the occasional single piece of chocolate after dinner, I absolutely notice a difference if I go to an event and have basically a 'whole dessert'. I'll likely have some minor cravings the next day, but they go away pretty quickly.
That blood sugar level spike is the glycemic index. I believe most people would benefit by eating more foods that are lower glycemic index. Which approximates to the obvious advice of avoiding simple carbs, but with some counterintuitive foods that are surprisingly high or low. Sweet fruits that don't spike your blood sugar that much, etc.
That blood sugar spike and following crash is not good for our moods or satiation. And also makes your body release lots of insulin.
And I hope this is real rather than yet another fake understanding of nutrition from the raggedy and untrustworthy discipline of nutrition science.
There was a flurry of activity trying to make glycemic index do a bunch of things. I don't recall much conclusive coming out of it. For particular questions of addiction/rewards pathways, I don't think the work really got very far out of the stage of some basic theoretical mechanism conjectures. I also haven't followed up enough to see if any of them were busted by empirics.
FWIW, when I lost my weight, many years ago, I did so by following the "GI Diet" which basically recommends you eat mostly low-GI foods. The theory being that it would reduce sugar spikes and regulate your metabolism. Of course it also just happens to mean you are eating mostly lower carb and low sugar foods, and to some degree I suspect any reasonably healthy diet combined with exercise will work.
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"Small piece of chocolate" (like one or two of the tiny squares; 10% of a bar) after a meal that might not be immediately satiating seems to result in fewer net calories for me than eating more of whatever I was having for lunch; a bit of a 'one weird trick' but maybe the (small) blood sugar bump is helping here?
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