We are back at it! No Sugar January! It’s time to reset the body.
Honestly, if you are reading this and it’s not January, it’s still the perfect time.
No Sugar January is exactly what you think, but a lot more. Yes, we encourage you not to eat refined or added sugars, but we also encourage you to stay away from grains and high glycemic index foods, like potatoes or even peaches.
Why? Carby foods convert to glucose (sugar) in the body and it’s time to give your body a little reset and rest!
What is so bad about eating sugar?
Have you ever thought about how many grams of sugar you eat every day? Not just added sugar but even the carbohydrates that get turned into sugars in your body?
Did you know on average Americans eat about 17 teaspoons of sugar each day? That comes to 68g! That’s more than double the recommended daily allowance!
And yes, our body needs glucose; it is fuel for the body. But, and I mean a BIG BUT– our body does NOT need so much added sugar every single day.
You see added sugar is found in every food we eat. It’s hidden in different names and that’s what makes knowing how much sugar you eat in a day so important! Little by little, these sugars add up and you may not even know it!
Hidden names for sugar
Here are some other names for sugar that you can find on ingredient lists:
- Brown sugar
- Corn sweetener
- Corn syrup
- Fruit juice concentrates
- High-fructose corn syrup
- Invert sugar
- Malt sugar
- Molasses
- Syrup sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)
- Cane sugar, cane juice, evaporated cane sugar, or cane juice crystals
- Beet sugar
- Confectioner’s sugar (powdered sugar or icing sugar)
- Demerara sugar
- Dextrin
- Ethyl maltol
- Golden sugar
- Maltodextrin
- Turbinado sugar (or raw sugar)
- Sucanat
- Carob syrup
- Fruit juice or fruit juice concentrate
- Malt syrup
- Golden syrup
- Caramel
- Barley malt
- Aspartame AKA Amino Sweet
- Sucralose
- Saccharin
- Acesulfame K
- Stevia with chemical fillers (pure stevia extract with no fillers is okay)
Yes, I know it is a long list— but this list is all added sugars.
What happens when you eat too much sugar?
Too much sugar in the body can lead to some pretty serious things:
And more! Honestly, my list could go on, but I will stop at 5!
Rules for the No Sugar Challenge
Now as I said above, our bodies need a rest from all the sugar. You can even think of it as a detox from sugar.
Here are the rules, avoid the following foods:
And enjoy all these foods!
Why are we saying “no” to bananas, carrots, and even black beans? Yes, these foods are healthy, but they are full of carbs and carbs convert to sugars in your body. These foods are also higher on the glycemic index compared to berries and garbanzo beans. The glycemic index shows us that not all carbohydrates affect the body in the same way. For example, 25g of sugar added in a soda can break down in the body quicker and can cause a large blood sugar spike compared to 25g of sugars found naturally in berries.
What happens if you stop eating sugar for 30 days?
People who cut back on sugar can experience:
- more energy
- weight loss
- less acne
- better sleep
- less anxiety and depression
When you give up sugar, it’s common to experience some uncomfortable symptoms during the first few days of cutting out sugar—or even longer. You may notice:
- Weakness
- Headaches
- Trouble sleeping
- Fatigue
- Intense cravings
- Mood swings
While these symptoms aren’t fun, knowing they’re part of the process can help put your mind at ease.
Everyone’s body reacts to cutting out sugar differently, so try not to compare your experience to someone else’s.
Your body is unique, and it will detox from sugar in its own way.
Stay patient and remember that these temporary discomforts are worth the long-term benefits!
Sugar detox tips
Here are some ways to make your no-sugar diet plan feel manageable—even when detox symptoms get tough.
1. Enjoy Gentle Movement
One thing I like to tell my patients if they are feeling detox symptoms is to get some movement in. Make sure to walk, do some yoga, hop on a vibe plate for a few minutes for some lymphatic support, or even go to a sauna!
Places near our Lake Forest Health Restoration Clinic you can check out:
Salt of the Earth Cave Spa:Enjoy Himalayan salt rooms and infrared saunas for a calming, detoxifying experience.
HOTWORX Libertyville:Combine your workout with the benefits of infrared sauna therapy for a double detox bonus!
Side note: If anyone has any locations they recommend, send me a message or email me! I would love to add them to my local detox support list!)
2. Make sure you are pooping every day
Pooping helps get rid of what you are detoxing in your body! If you stop pooping, toxins can start to build up in your body and make you feel unwell!
Tips for quick constipation relief
Here’s some quick constipation help tips:
- Make sure you are eating foods rich in fiber: I recommend 25 g of fiber per day minimum and it is okay if you need more while detoxing!
- Stay hydrated:If you feel that you are drinking enough water, add some Himalayan or Celtic sea salt to your water—just a dash!
- Try apple cider vinegar before meals: I recommend organic apple cider vinegar that says “with mother” on the label. If you do not like the taste of the apple cider vinegar, try adding some lemon juice and cinnamon to it!
- Drink some aloe vera: Make sure it says with the inner fillet like this one from Lily of the Desert.
- Drink some chamomile tea: Or try our chamomile supplement!
- Increase your magnesium: I recommend magnesium citrate for digestion help! Our Wellness Way Relax powder tastes wonderful!
- Get adjusted: Chiropractic adjustments can support your digestive health (whether it’s constipation or IBS) by improving nerve communication between your spine and gut. With less stress on your nervous system, your body can get back on track, making it easier to keep things moving smoothly!
- Catch up on some Rest: When you are busy and stressed out, your body can go into a ”fight or flight” stressed state, or sympathetic state and sometimes we need to just chill out and get into a “rest and digest” or parasympathetic state.
Is there anyone who shouldn’t do the No Sugar Challenge?
Let’s be real, cutting out sugar is not only mentally hard, but it can also be physically difficult on the body— especially when detoxing. And it is especially hard on:
- pregnant woman or breast-feeding woman
- people with adrenal insufficiency—if you do not know if you are struggling with adrenal insufficiency, schedule a complimentary call with me and let’s talk about testing!
If you are either 1 or 2, try focusing on a lighter version of our No Sugar January Challenge by cutting out refined sugars and going more grain free.
My goal with this challenge is to help you form a new relationship with the foods you eat— especially adding in more vegetables and protein to your diet.
Are you feeling hungry all the time since starting No Sugar January?
Increase your protein intake!
Do you know how much protein you should be eating every day? If not, I urge you to use this protein calculator.
I tell my patients to eat a minimum of 100 grams of protein every day. Most people need more.
For those of you who love our No Sugar January Challenge and want to take it a step further, I also encourage you to not snack! Focus on 3 big meals a day.
Looking for some helpful recipes? Follow us on Pinterest!
And if you are looking for a community who is joining in on the challenge, join The Wellness Way Challenge Page on Facebook!
