Welcome to the 7-Day No Sugar Challenge!
I created this No Sugar Challenge for all of you who tell me you are concerned about your sugar intake. Not just from the sweets you eat but from all the hidden sugar hiding in most of the packaged foods found on store shelves. Well, now is the time to put your money where your mouth is. And before you get nervous, know that I’m also gonna tell you all you need to know to be successful on this challenge!
What is The 7-Day No Sugar Challenge? It is 7 days where you remove all sugar from your diet. The goal of this challenge is three-fold. First, it will help you become aware of how much sugar is hiding in your diet. Second, it gives you the opportunity to rest and heal from the damaging grip of sugar addiction. Third, it can help get your body out of fat storing mode so you can start to lose permanent weight.
What you need for the No-Sugar Challenge? The most important thing you can bring to the challenge is you. Start with a promise to do this for 7 days. Then show up and hold yourself accountable. Do the no-sugar challenge with friends who will help keep you to your word. Or write notes that will help keep you on track and leave them as reminders for yourself throughout the house. Or lock up all your sugar and give someone else the key. Just do what it takes to keep yourself moving forward.
What types of sugar is APPROVED on the No-Sugar Challenge? The only approved form of sugar is in FRESH or FROZEN FRUIT. That type of sugar is different to the type of sugar that you’ll find in cookies and cakes. Fruit is filled with natural fiber that slows down the speed in which the sugar is digested. This type of sugar only has a small impact on blood sugar. This means that it is less likely to cause changes in mood, inflammation or weight gain. So go ahead and eat your fruit during the 7-day challenge. Just make sure to stay away from dried fruit and fruit juice as both these options are depleted of fruit’s natural fiber.
What types of sugar are NOT APPROVED on the No-Sugar Challenge? Let’s get the obvious out of the way. No cookies, cakes, candy or ice cream. Well, you knew that anyway. Here are the other forms of sugar to avoid:
- No artificial sweeteners like Aspartame, Splenda, Equal or Truvia. This is because studies show that the brain registers artificial sweeteners as sugar. This results in the same disturbance to blood sugar and resulting inflammation and weight gain associated with sugar consumption. Stick with whole leaf stevia.
- No fruit juice, dried fruit or fruit juice concentrates. Once fruit sugar is separated from the fiber naturally found in fruit, it just becomes sugar like any other form of sugar.
- No maple syrup, honey, agave or any other more natural sounding sugar. These are better quality sweeteners, but for this challenge they are still sugar. And hey, this is only 7 days. You can do anything for 7 days, right?
- No hidden sugar. Sugar is hidden in healthy sounding foods like whole grain granola, protein bars, whole grain bread and more. For 7 days, you’ll want to look at food labels and become aware of the sneaky sugar sources in your diet. There are many healthy-sounding foods that contain hidden sugar.
There are so many terms for sugar on a food label that it can get confusing. Did you know that sucralose means Splenda? Or that dextrose is just another word for sugar? Get a Sugar Cheat Sheet by clicking below. This lists some of the sneakiest terms manufactures use to sneak extra sugar in your diet.
Don’t Have 7 full days??
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What CAN YOU EAT during the 7-day No Sugar Challenge? Absolutely everything else you normally eat that doesn’t contain sugar. We’re not restricting the diet in any way. The exclusive goal of this challenge is taking a step forward in beating sugar addiction, thereby easing inflammation, improving health and slowing fat storage.
Tips for getting over sugar cravings during the No Sugar Challenge.
- Eat healthier starchy foods like sweet potatoes, green beans, oatmeal or quinoa. Many people rely heavily on sugar for their carbohydrate intake. If you remove sugar from your diet and don’t eat other forms of carbohydrates, you may feel shaky and depleted of energy. Make sure you’re including some healthy forms of carbohydrate in your diet.
- Try eating some protein. Often times we crave sugar when we are protein deficient. If you’re not sure if you’re getting enough protein, try upping your protein to help ease sugar cravings.
- Drink half your body weight in water daily. What does that mean? Someone who weighs 150 pounds will drink 75 ounces of water daily (150 divided by 2). Proper hydration can also help with sugar cravings.
- Supplement with raw apple cider vinegar. There is some evidence that raw apple cider vinegar can help with sugar cravings. Add 2 tsp of raw, unfiltered apple cider vinegar to ¾ of a cup of fresh water. Stir and drink immediately.
- Eat fresh fruit. You don’t have to live without sweet sugar yumminess. Eat fruit that is fresh and in-season. It will be bursting with sweetness and will help ease your need for other types of less desirable sugar.
And the best part of the 7-Day No Sugar Challenge? It’s only a week to change your life for the better. Give it a try today! And of course, let me know how it goes in the comments section below!