5 Days of No Added Sugar Recap

Hey loves!

Most of you know from Instagram that this past week I did somewhat of a “sugar detox.” I really don’t like the word detox all that much, but it sums up what I did pretty well without getting all wordy. A lot of people were intrigued by it, so I decided to write up a little recap of my 5 days with no added sugar.

This is something that can be done for any length of time because the foundation of it is so simple – eliminate added sugar from you diet for __ days. If you’re thinking of giving it a try, I recommend at least 3 days and have done as much as 10 days in the past. I think 3, 5, 7, or 10 days are all great lengths of time for this challenge. Don’t worry so much about the length of time. If you want to try 1 day to see if this is even feasible for you, go for it! 1 day is better than 0.

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The basics of this challenge are:

  1. Stick to whole foods as much as you can. With that, you’ll be limiting the amount of packaged foods you eat. When you do eat a packaged food, make sure any type of sugar is not listed in the ingredients. You may see, ‘sugar’ ‘cane sugar’ evaporated cane juice’ ‘honey’ ‘maple syrup’ ‘coconut sugar’ ‘______ concentrate’ ‘brown sugar’ ‘brown rice syrup’ ‘agave’ and other variations of things that are or basically boil down to sugar.
  2. Make sure your sugars that you are eating are naturally occurring. Fruit and other produce, even dairy if you eat it, are all good! Again, make sure you read those labels and make sure there isn’t extra sugar hiding in there (mainly for dairy products).
  3. Refrain from adding any sweetener to your food and drinks. Yes, even natural sugars like honey and maple syrup. In moderation, these are much better alternatives to other sugars out there, but it’s still extra sugar you’re adding into your food or drink, so hold off for now.
  4. This is a bit of a gray area, but if you’re up to it, refrain from adding stevia and other sugar alternatives to your food and drinks. The sweet taste of these alternatives still has an effect on your body and brain. You’re brain thinks you’re eating sugar, but your body can’t find it when breaking down your food. This can lead to major confusion in your body, and you may even end up craving sugar in the end.

If this sounds really difficult, I encourage you to try it out for 1 day. If you’re down to take the challenge but aren’t so sure that you’ll be able to build a solid diet, here’s a full food diary of what I ate during my 5 days.


Full 5 day food diary

Monday

Breakfast: That’s It bar with PB, about 2 handfuls of mixed nuts and cacao nibs, and coffee blended with unsweetened almond coconut milk, coconut oil, and sugar-free protein.

Snack: Midnight Coconut 100% cacao eatingEVOLVED Primal Chocolate

Lunch: Quinoa, black beans, roasted broccoli, walnuts, and guacamole

Snack: Didn’t finish my lunch, so I had the rest as a snack and one more piece of 100% cacao

Dinner: Roasted brussel sprouts and chickpeas with sautéed peppers, onions, and chicken sausages (sautéed in duck fat)

Tuesday

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Breakfast: Guac and a fried egg on toast + coffee with unsweetened almond coconut milk

Lunch: Leftovers from dinner the night before

Snack: cashews, blueberries, and a little Midnight Coconut Primal Chocolate

Dinner: Roasted green beans with chickpeas, ground turkey sautéed with mixed greens and sunflower seeds, and a few coconut oil potato chips (sautéed in duck fat)

Wednesday

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Breakfast: PB, blueberry, and raspberry toast + coffee with unsweetened almond coconut milk

Lunch: Leftovers from dinner the night before

Snack: Mixed nuts and cacao nibs + some Simple Mills crackers

Dinner: Roasted broccoli with organic grass-fed beef sautéed with pecans and hummus + some cucumber slices (sautéed in duck fat)

Thursday

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Breakfast: PB and strawberry toast with sunflowers seeds and a chia/flax mix + coffee with unsweetened almond coconut milk

Lunch: Leftovers from dinner + a little Midnight Coconut Primal Chocolate

Snack: Cashews and blueberries

Dinner: Carrots and cucumber with hummus while cooking; brown rice with black beans sautéed with spinach, hummus, and sunflower seeds (sautéed in coconut oil)

Friday

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Breakfast: 1 hard-boiled egg and a small bowl of mixed berries + coffee blended with 2 tbsp protein, 1 tbsp powdered PB, and 1 tsp coconut oil

Snack: Midnight Coconut Primal Chocolate

Lunch: Leftovers from dinner the night before

Snack: Cashews and blueberries

Dinner: Seaweed salad and 2 sushi rolls (tuna, salmon, yellowtail & tuna avocado)


There you have it! You may notice I am a creature of habit. I always have leftovers for lunch or I make a salad. I typically have one snack a day + some seriously dark sugar free chocolate. I’m trying to cut back on that a bit, mainly because I eat it almost every day. It is very nutritious, but that doesn’t mean I need to eat it every single day. I’m working on it and do go days without it, but this week it helped keep my hunger in check.

A few tips and notes to set yourself up for success:

  1. ALWAYS be prepared and stock up with whole foods. Make your lunch and prepare your snacks the night before.
  2. Stay hydrated! For water, you should be drinking at least half your body weight in ounces. More if you’re exercising and/or sweating.
  3. The right fats and protein will help keep you satisfied longer than a huge amount of carbs. That doesn’t mean neglect carbs, but don’t rely on them to be the bulk of your diet. Eat plenty of vegetables, fats, protein, and fruit.
  4. Speaking of fats… the best fats come from avocado, eggs, grass-fed butter, coconut, olive oil, animal fat, and nuts and seeds. I use 3 oils for everything I do. They are avocado oil, olive oil, coconut oil, and I also use duck fat and really love ghee, a lactose free butter, but I’m out and need to get more. I can write an entire post about fats, specifically these fats, and will do so soon! Let me know if you’re eager to learn more.

Want to try the no sugar added challenge? Download my free No Added Sugar Challenge! (click to open) You’ll get an even more in-depth look as to why this challenge is beneficial to your health, more tips, and more food ideas so that you can customize your own personal meal plan, whether you choose to do a 1, 3, 5, 7, or 10 day challenge.

I hope you give it a try, and please let me know what you think!

in health and love,

Kim xo

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