The 30 Day No Sugar Challenge Guidelines
The Foundation of The Good Decisions Most of the Time Lifestyle
The No Sugar Challenge is the heart of the Good Decisions…Most of the Time lifestyle. There are no portion restrictions or recommended amounts—only the requirement to eat only wholesome, natural, real foods. The No Sugar Challenge is hypoallergenic in nature and an elimination diet of sorts, designed to quiet inflammation, and detoxify from sugar, which allows the body to heal as you find your way back to whole foods and away from sugar’s sweet temptation.
The 30 Day No Sugar Challenge Guidelines
Most people will lose their cravings for unhealthy foods within one to two weeks. For others, it may take up to four weeks for cravings to disappear. Many are thrilled to experience weight loss without feeling hungry or deprived. You can choose a variety of foods you like within the food categories. Whatever vegetables and proteins you enjoy and fit your budget are just fine. The important thing is to keep your plate composed mostly of vegetables, with a little protein and some quality fat.
*Coffee, pop, alcohol, and fast food, refined or processed foods are not allowed.
I recommend staying away from coffee and alcohol primarily because they tend to leach minerals from bones, rob the body of nutrients, and promote osteoporosis, dehydration, and often, adrenal fatigue. I don’t recommend them on The No Sugar Challenge as the intention of the challenge is to get off sugar, detox and heal. If you are rebel, and choose to sip coffee anyway, choosing a relatively healthy version of coffee as possible is a Good Decisions.
Each meal should include a minimum of 4 ounces of quality protein. Meat, poultry, fish, and eggs are unlimited, as are legumes (beans, peas, and lentils). Always soak legumes in water for 24 hours to optimize nutrient absorption and digestibility. See How to Soak Grains and Legumes. This is not a requirement of the challenge. Here.
Choosing organic grass-fed animal protein sources is ideal and keeps antibiotics, growth hormones, and the inflammatory effects of genetically modified foods to a minimum. However, if your budget does not allow it, conventional animal proteins are just fine and are a step up from fast food, processed foods or refined foods. Costco has some great bulk prices on conventional and now some organic animal proteins.
Eat as many as you want; you can’t eat too many vegetables. Imagine the majority of your plate covered with vegetables roasted, steamed, sautéed or raw. Focus on the dark leafy greens and a variety of dark rich colors. Consider vegetable juicing or purchase a commercial blender or Nutri Bullet to increase intake of plant foods. Eat some vegetables raw or slightly cooked every day, making sure to chew them thoroughly. Starchy vegetables such as potatoes or yams are best avoided for 30 days as they can elevate blood sugar levels and keep you in the cycle of addiction. However, having said that, a baked potato is a better decision than bread, pasta, candy or pop! So if you are about to rip someone’s head off and you are faced with a baked potato or candy, reach for the potato! Choose organic vegetables when possible; this choice keeps cancer-causing pesticides as well as genetically modified food items to a minimum. Add flavor and nutrients to your vegetable dishes by cooking them with onions, garlic, and ginger, and quality fat.
Tip: Asian markets usually carry a wide variety of produce items for very reasonable prices if you are on a budget. Again, conventional produce is still a better option than no produce so don’t feel that you have to break the bank on produce!
No fruits are allowed. (We will bring them back in after the challenge)
Consume no wheat or flour products, including bread, rolls, muffins, and pasta. The only grains allowed are whole grain brown or wild rice. Grains should be soaked before cooking. Place 1 cup dry grain in pan with 2 cups water and two tablespoons lemon. Soak for 24 hours. Drain, rinse, and then cook as normal.
No artificial fats, hydrogenated fats, or refined fats such as margarine, canola oil, or vegetable oil. Eat plenty of wholesome unrefined fats and oils such as butter, ghee, coconut oil, olive oil, and walnut oil. Be sure the label reads, organic and “unrefined.” I do take a hard line here because many toxins are stored within the fat and oil of plants or fatty tissues of animals.
Do not consume dairy. Dairy is a source of hidden sugars and can be inflammatory/mucus producing for some people. Here is how to tell if they are inflammatory for you: How to Tell if You Are Sensitive to Dairy.
No sweeteners of any kind are allowed.
Are You Addicted to Sugar?
Do you deny that sugar has a hold on you? Take our Sugar Addiction Quiz and find out how badly sugar has you by the horns. Are You Addicted To Sugar Quiz.
Don’t Want to Go it Alone? You Don’t Have to
If you already know sugar has you under it’s spell, you can break it by signing up for our Guided 30 Day No Sugar Challenge. This goes in depth and balances your blood sugar levels, detoxifies your body, and is designed to transform your relationship with sugar.
Best of all, It’s free!
What the Program Includes
You will receive abundant resources and step by step guidance to ensure your success.
- Shopping Lists
- Menu Plans
- Action Steps
- Membership to The No Sugar Challenge Facebook Support Group
- Access to a Nutritional Therapist (That’s me!)
You Will Also Get:
- 4 weekly emails delivering your menu plans, shopping lists and recipes
- 30 daily emails giving a tip, action step, or insight to help you kick sugars ass!
- Membership to our 30 Day No Sugar Challenge Facebook Support Group
- Access to your own nutritional therapist for 30 days!
WANT TO SIGHN UP? Psych! Sorry. It’s not available yet. We are beta testing it now, but If you take our Quiz: Are You Addicted to Sugar? I’ll have your email and will let you know when it’s ready.
I lost 13 lbs. doing your 30 Day No Sugar Challenge last spring and am keeping it off. Haven’t gained an ounce over the holidays. -Donna Holly
My mom has done the 30 Day No Sugar Challenge before and your approach has changed her way of eating and living. -Elise Valeri