2020 Transformation Series: Sugarless Challenge

THE “SUGARLESS CHALLENGE” (2 Rules)

1. REDUCE (AND EVENTUALLY ELIMINATE) “PROCESSED SUGAR” FROM YOUR DIET.

Types of sugars to avoid on The Sugarless Challenge :    

• White Refined sugar
• Candy (including chocolate)                        
• Dessert treats (Cake, pies, brownies , etc),            
• Sweetened Beverages (Sodas , Fruit Juice , Lemonade, Sweet Tea)

2. REPLACE THE UNHEALTHY SWEETS WITH “HEALTHY SWEETS” (IN MODERATION)

The sugar in natural fruit (fructose, glucose, sucrose) carries more nutrients and  is metabolized differently by your body than processed sugar. When you have a craving for sweets, eat “natural sweets” like fruit instead.

Eat these instead:

• Berries (strawberries, blueberries, blackberries, raspberries)
• Apples or Pear -  Peaches
• Plums -  Cherries

2020 TRANSFORMATION - 3 BASIC RULES:

1. MAKE A PLAN.

Create a plan that you can easily follow to help you stick to this new eating lifestyle. For example, “meal prepping” (preparing and prepackaging meals & snacks in advance), has been a highly effective way to help plan what you eat to avoid falling into the trap of grabbing convenience foods (which are high in sugar, fat & salt)

2. JUST DO IT.

DON’T WAIT to just start on the new plan! Have a “RIGHT NOW Resolution” to avoid waiting until the beginning of a week, a month or even a year to begin your healthy habits!

3. TRACK YOUR PROGRESS.

When you track your progress, you are more likely to stick to your plan! We suggest tracking your progress by measuring body weight and/or taking progress photos.

FREE RESOURCES:
APPS: My Fitness Pal (meal tracking), Fooducate (find healthy alternatives), All Recipes ( healthy recipes for any food)
WEBSITES: www.DietDoctor.com (Keto diet guidelines), www.Sugar.org (learn more about sugar)