Zero Sugar / One Month summary

Let’s kick off your Zero Sugar / One Month challenge by setting the ground rules. 

For the next 30 days, avoid any food or drink with sugar listed as one of the first three ingredients. If you’re unsure whether sugar is a primary ingredient – while eating out at a restaurant, for example – play it safe and skip it. Natural sugars, such as those found in fruits, nuts, seeds, and yogurts, are allowed in small amounts, but avoid fruit juice entirely. 

Noncaloric sweeteners like allulose, monk fruit, and stevia are fine to use in the first weeks, but try to wean yourself off them as the final week approaches. 

It’s also recommended that you print out a calendar to chart your journey through the 30 days. Author Becky Gillaspy calls this your “I Did It! Report Card” and invites you to place a check mark, smiley face, or sticker in the box for each day you successfully go sugar-free. 

With the ground rules in place, let’s look at what the first ten days entail. Essentially, this first leg is all about starting how you wish to continue. 

On day two, for instance, the focus is setting up your environment for success. To do this, scan your kitchen counters, cupboards, fridge, freezer, and “secret stashes.” What small changes can you make to turn your home into a temptation-free zone? For example, can you remove sugary drinks from the fridge and replace them with a water pitcher or bottle of seltzer? 

On day four, your action is to prepare a “survival pack.” You’ll likely encounter moments of intense hunger while you work on kicking your sugar habit to the curb. If you get hungry, eat! Just arm yourself with high-fat, low-carb snacks like beef sticks, raw nuts, or stuffed olives – and always have a survival pack of your favorite option on hand. 

On day seven, introduce yourself to “Stoppers.” A Stopper is an activity, drink, or item that prevents you from overeating or turning to a sugary vice. Taking the dog for a short walk, sipping hot tea, or brushing your teeth are all examples of powerful Stoppers, but feel free to experiment until you find one or two that work best for you. 

Congratulations! You’ve made it to the end of the first ten days! Give yourself a well-deserved pat on the back, then complete the Day 10 Self-Assessment. As on day zero, record your weight, body fat percentage, and BMI. Then, measure the circumference of your chest, waist, hips, and one arm and leg. If you took any photos, do so again here – matching your shots, positioning, and background as closely as possible for the best effect.