Last year I held a simple sugar free challenge. My readers were invited to embark on going sugar free for a week. Some people went off of refined sugars and tried to only use unrefined sweeteners. Others completely avoided sweeteners, and others even went beyond that to an anti-yeast diet. Well over a hundred people participated and many had surprising results, everything from weight loss, to reduced sugar cravings, and other health benefits. This was surprising to me as I generally expect it to take longer for people to really benefit from making a diet change, but sometimes it only takes a week to experience real benefit. For example, read a few of the comments left last time.
Lisa Z
I’m glad you shared my comment! I did have an amazing week on the sugar-free, white flour-free challenge and I’m going to continue it as much as possible (100% at home, it’s going out that’s hard).
I have what I consider undiagnosed fibromyalgia (nerve and muscle pain head to toe, almost constantly.) As of today and starting about 12 hours into this challenge, I am still pain-free, and I can only attribute it to taking the sugar and refined flour out of my diet. I had a glass of wine on Saturday night, and while that didn’t feel great after over a week of no alcohol (I’m a lightweight), it didn’t cause any headache or pain. Taking out refined white foods has been the key, I guess, and I’m totally surprised. I’ve never, never given up sugar completely before. I have gone gluten-free for weeks at a time, and had some success with that, but it seems the sugar is the main culprit in my pain, and I have noticed even before this that white flour gives me digestive distress (bloating, mainly).
Thank you for doing this challenge. It has changed my life! I now find myself not even wanting sugar-y foods. I do like sweet tastes, though, so this past week I had plenty of honey in my tea and even made a zucchini cake and cream cheese frosting with just a little honey for Sunday dessert. It was great!
I’m wondering how much the genetic modification of sugar and wheat has been causing my problems, but I’m going to cut out all sugar and white flour for now, organic or not.
Cindi
This was a great challenge! My two teenage daughters remained steadfast even though there were many temptations (our chiropractor was even serving up organic naturally sweetened desserts that they turned down)! I think being committed to this “official” challenge made it easier for them to be strong. We’ve had so many great discussions about sugar this week, and I am grateful for what they are learning. We read together all your posts Kimi, and appreciated them very much. My girls definitley seem more willing and self-motivated to adopt some of these new habits, which makes me very happy!!
Melodie
Ours went very well. My goal was to reduce sugar cravings by eliminating sugar, mostly in the form of baked goods and ice cream. I succeeded and have likely saved about $40 this week in treats for myself and my girls. Their behaviours this week have been amazing too. I expected little terrorists but instead they were very agreeable to the challenge, followed the rules and the screaming and arguing was much less this week than usual. We all had a pice of blackberry pie and ice cream as a treat to celebrate the end of the week (and Thanksgiving) but we all had much smaller slices and scoops than usual. Cravings have virtually disappeared.
Regardless of whether you lose weight or see a health benefit, it’s just a good practice. I don’t think we realize how “sweet” our diets are until we try to take sugar or sweeteners out for a week. I wrote last year,
“The reason we like sugar is obvious. It’s sweet. And ever since we were newborn babies we have been attracted to sweets, like our mother’s milk. But in the end, not only is {white} sugar empty calories, making us gain weight while remaining undernourished, do we really want to be controlled by anything, even something as pleasant as cakes and cookies? I know so many people who can’t refuse sweets or who can’t go without them for any period of time. Sweets control them to a certain extent.
I have personally found dealing with my sugar cravings to mean greater freedom for myself. For example, I always knew I shouldn’t overdo sweets, but it was hard to resist it (especially since cakes and cookies seem to flaunt you at every turn). But once I went on an anti-yeast diet and dealt with some antibiotic related issues, I’ve found it so freeing as I can generally easily refuse sweets (not always, mind you, but usually).
Let me tell you, it feels good to be free!”
Well, after having lots of yummy Christmas Candy, I am finding it harder and harder to resist sweets and know it’s time to buckle down again! Want to join me? Starting next Monday you can join in a week long discussion and sugar free challenge. I hope that this will enable many of you to jump start a healthier diet, or help others (like myself) get back on track.
Here are the Three Levels you can commit too.
Beginner level: Take out all refined sugars including corn syrup and white sugar. You will need to read labels carefully when buying prepackaged foods. Instead use natural, more unrefined sugars such as rapadura, coconut sugar, raw honey, and whole stevia extract ( I think that stevia is okay on all three levels).
Moderate Level: Remove all natural sweeteners as well, using fruit as your “sweet”. Consider removing other starchy foods that can also feed yeast, or make you crave sugar.
Advanced Level: Take out all sugar forming foods, and go on an anti-yeast diet (such as the GAPS diet or the Body Ecology Diet). Please, beware, if you have a yeast issue, taking out the foods that feed it may make you detox and have a die-off effect (which can make you feel sick and miserable). If you have any illness or health issue, you should consult your health provider before trying a anti-yeast diet.
If you would like to join in, please leave a comment below and I will enter you under participants.
Participants:
1)Kimi Harris: Moderate
2)Elena Harris: Moderate
3)Summer Harms: Moderate
4)Celina: Advanced
5)Katie: Moderate
6)Jenn: Moderate
7)Brittany: Advanced
8)Hollie: Beginner
9)Karen: Beginner
10)kmillecam: Advanced
11) Gina: Moderate
12)Rebecca : Moderate
13)ZoeDown: Beginner
14) Melissa W.: Advanced
15)Sarah Mulholland:Beginner
16)Katie: Beginner
17)Nicky B: Moderate
18)Lara:Moderate
19)Ruth: Moderate
20) Katie @ Modern Alternative Mama: Beginner
21)LeaG: Beginner
22) Jenn: Moderate
23)Beppy : Moderate
24)Revel: Moderate
25)Melissa @ Dyno-Mom:Moderate
26) Kristin: Moderate
27) Tash and Husband: Moderate
28)Laura: Moderate
29)Lynn: Moderate
30)Amanda R: Beginner
31)Nicole: Moderate
32) Amanda: Moderate
33)Megan: Moderate
34)Briita: Moderate
35) Kristin S : Beginner
36)Karen: Moderate
37) Kelsey : Moderate
38)Annette: Moderate
39)Amanda K: Moderate
40)Speedmom: Beginner
41)Theresa: moderate
42)Ann: Moderate
43)Dani: Beginner
44)Shayla Taylor: Moderate
45) Ashley Armistead: Moderate
46)Kerry: Moderate
47) Ellen:Moderate
48)Theresa: Moderate
49) Jani: Moderate
50) Sarah: Beginner
51) Kari: Moderate
52)LeighAnn: Moderate
53) GG: Moderate
54) Jen: Beginner
55)Noor Z: Beginner
56)Jani: Beginner
57) Sarah: Beginner
58)Pam H: Beginner
59) Jen @ Real Food Healthy Living: Advanced
60) Ruthann: Beginner
61) Jenny W: Moderate
62)Alison: Beginner
63) Madeleine: Advanced
64) Steph Garvey: Beginner
65) Jenny Garret: Moderate
66)Amelia: Moderate
67)Megan: Moderate
68)Ruth: Moderate
69)Thomas: Moderate
70)Amparo: Beginner
71)Nicole: Beginner
72) Kirstie: Moderate
73)Anna: Moderate
74)Tana: Moderate
75)Shannon Carter: Beginner
76) Adiela Carter: Beginner
77) Michelle and Family:: Moderate
78)Janet Spangler: Advanced
79) Greta and Husband: Moderate
80) Maggie: Moderate
81)Olivia: Moderate
82) Christina B: Moderate
83)Hope: Moderate
84) Rachel: Advanced
85)Anna: Moderate
86)Brandy: Moderate
87)Leah M: Moderate
88) Juli and Husband: Moderate
89)Lori A: Moderate
90)Kim: Moderate
91) Roni: Moderate
92) Living Less Mom: Beginner
93)Angelita Lotinsky: Moderate
94)Micaela: Moderate
95) Jo: Advanced
96)Shannon and Husband: Moderate
97) Josh: Moderate
98) Gail: Beginner
99) Jenn: Beginner
100) Dink Kreis: Moderate
101) Jennifer Bickerton: Moderate
102) Nicole W: Moderate
103) Christy: Beginner
104) Kellie and Family: Moderate
105) Handcuffed Heart: Moderate
106) Bronwyn Malloy and Husband: Beginning
107) Serena Jensen: Moderate
108) Shalana: Moderate
109) Katie G: Moderate
110) Kris: Moderate
111) EileenH: Moderate
112)Victoria.S: Moderate
113) Colleen
114)Jamie: Advanced
115) Pat C: Beginner
116)Ashley: Beginner
117) Shelly W: Moderate
118) Sarah Wheller: Moderate
119)Vikki: Moderate
120)Cindy G: Moderate
121) Heather: Beginner
122)Trish: Moderate
123) Jennie: Moderate
124)Gwyn: Beginner
125) Lynn: Beginner
126)Kendra: Beginner
127: Stacy: Moderate
128)Chris: Moderate
129) Terry Puc: Moderate
130: Debora Diana: Moderate
131)Mariana: Moderate
132)Becca Harris: Beginner
133) Esther: Advanced
134) Benay: Moderate
135)Cath: Moderate
136)Mary :Beginner
137)Liz: Moderate
138) Kristen in MO: Moderate
139) Whitney: Moderate
140) Stephanie B Cornais: Moderate
141)Tara: Beginner
142) Katie O.: Moderate
143)Megan: Moderate
144) Tiffany: Moderate
145) Peter: Beginner
146)Sasha: Moderate
147)Marilee:Beginner
148) Amy: Moderate
149)Karen: Moderate
150)Penny
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summerharms
Summer Harms: Moderate
thank you, kimi! i’m so excited about this. i love a good (strict) no-sugar stretch!
Celina
Perfect timing! I started GAPS today. So I guess advanced version although I am using raw honey in my ginger root tea.
KimiHarris
Celina, if you are doing the GAPS diet, you are advanced. Thanks for signing up!
Katie
Just what I need! I was just telling myself that I didn’t need another “healthier” cookie. I will join in on the moderate level. Thanks for offering this challenge Kimi!
Jenn
I’m in for the moderate level. My only sweet vices right now are organic hot cocoa and the honey/jam that I put on bread. So hopefully going totally sugar-free for a week will make it easier to avoid the mid-afternoon cravings for M&Ms (so thoughtfully provided by my office-mate).
Brittany
I’m in for advanced 🙁 I just started an anti-yeast diet on Sunday.
Hollie
I’m going to try this on the beginner level. I’m adjusting my dates though to Jan 14- Jan 21, because I will be leaving to go out of town the night of the 21st and I’m not sure if I could pull this off while traveling — but I will try! 🙂
Karen
I will try this at the beginning level. I am currently pregnant and cannot imagine giving up fruit…right now I crave clementines every day. But since I use storebought GF English muffins, cereals, and other foods, I will have to read labels carefully!
kmillecam
I would like to try the GAPS level, but I don’t have the book. I’m looking on the site, but I am having a hard time getting a clear picture of how to start GAPS.
KimiHarris
This page gives a good overview of the diet. The intro diet is for those with very specific gut related issues they need to resolve. If you want to just try out the general diet, scroll down. http://www.gaps.me/preview/?page_id=28
KimiHarris
Oh, and I did the GAPS diet for a month (I ended it as I believe I am one of those people who may just do better with grains), but if you have any questions, please feel free to ask! I can try to help. 🙂
Heather
I would love to hear a little more exposition on why you ended GAPS after a month and how you believe you may do better with grains (?) For me, any diet like this that I have tried (GAPS, Body Ecology, etc) has just left me “wondering,” like I kind of sort of maybe see some benefit and theoretically get the value of the diet, (and I do pretty well have sugar intake consistently under control) but even after a good period of time I don’t get the real “this is it” results that some people do. –For instance, how do you know that after that month on GAPS, you weren’t just in some sort of healing crisis or something, as opposed to “you do better with grains”? (I hope that question did not sound critical, I do not mean it that way, it is an honest question!!) 🙂 And if you are not inclined to answer it for whatever reason, I will not take offense. 🙂
KimiHarris
I have been actually wanting to do a post on my experience for a whole. I think that the diet is still great and it did help my digestion, even though I was only on it for a month (I also saw positive results with my daughter). However I did experience extreme tiredness on the diet after the first week or two. It was definitely different than detoxing, as I have detoxed many different times and never experienced the same thing. Anyways, I found out later that this is fairly common with some people who try the diet, but it generally happens after months of being on the diet, not just weeks.
kmillecam
Whew! I am really committed now that my name is on the list, huh? 😀 Okay, I checked out the link. Do I do stage one for a certain amount of time?
I am going to do a week at least, but maybe I should try this for a month to get a better picture of my food sensitivities. It looks like the first stage is basically a lot of soup, which is fine by me, I love soup!
Are your GAPS recipes here part of the first phase, second phase, etc. mentioned on the link? I’m guessing it’s more like the fifth phase or so.
KimiHarris
Hi Kmillecam,
We can change your status if you decide to not do the GAPS, so no worries. 🙂 I am afraid that my GAPS tag is very incomplete, so there are other recipes on my blog that probably didn’t get that tag. But the tag is for the diet as a whole instead of the introduction stages. 🙂
kmillecam
Oh, I’m going to stick with it. This is good, because it’s a little bit of a stretch, so that’s how I know it’s a good goal! I think I am just going to order the books and go for it. Once I get through one week I am sure I can pull off another few weeks.
Gina
I will try the moderate level. Gina
Rebecca
I’d like to participate! Right around the time of your sugar fast last year, I finally realized sugar gave me headaches. I have spent a year acquainting myself with honey, molasses, & stevia – much thanks to you & your site! I’ll probably try upping it a level with the moderate fast. My birthday is the 27th, so maybe I’ll make myself a fruit-sweetened cake!
KimiHarris
That’s great Rebecca! Thanks for sharing!
Kazia
I’ve been wheat/sugar/dairy free since Jan 1st. It was rough at first. I was very unpleasant to be around. But I’m on day 10 and am feeling really good! For now fruit is my desert and rice and potatoes are my main source of starch. Hoping to keep this up all month! So far so good.
KimiHarris
Good for you. 🙂
Karen
I have learned to really love baked apples. Just add a bit of stevia and cinnamon, yummy!
ZoeDawn
I’ll try the beginner level but I’m adjusting my dates because smack dab in the middle of that week we will be at the cabin with friends. I know I won’t be able to stay away from sugar because half the meals that other people bring will be chock full of sugar, for sure, and I don’t want to be rude and not eat! So, I’ll start the 13th and go to the 20th.
Melissa W.
Advanced…I’m putting my entire family on GAPS on 1/14. I know we’ll have major die-off. We all love sugar and wheat. We’ve needed GAPS for a long time and finally going to do it. I know it’s going to be hard, but we are all committed to it. We’re hoping for lots of healing.
Sarah Mulholland
Perfect timing and exactly what I need! Put me down as a beginner…babysteps!!
Marly
This was a new years resolution for me, to try to be at the beginner status for two weeks. After 7 days a birthday celebration saw my downfall. I suffer from migraines and am always trying to find the triggers. Diet changes are difficult for me to follow through on though I know that I will feel better if I can make even small changes. Thanks for posting the challenge, now I’ll have some more motivation.
KimiHarris
We all have “downfalls”. 🙂 Would you like to be listed as a participant? If so, let me know what level. 🙂
Katie
ooh…this will be challenging and good for me. I would like to do the beginner level!
Nicky B
Hi Kimi – I’d love to participate – as a beginner. I cut out most sugar and yeast forming foods for several months last year (with candida) and was amazed at the results…mainly less (no) bloating and more concentration. But it’s so easy to get back into bad habits, especially with extended summer holiday eating and drinking over here in NZ! Thanks
Nicky B
Actually, will challenge myself more and go for moderate!
Lara
We’ve been at the beginner level for some time now. Put me down for int.
If I didnt have a family to cook for I would venture to do the adv again.
Ruth
I’m going with the moderate for right now. I’ve been off of refined sugar since last May, but I do use Agave. Let me know if that’s a no no. I want to do the GAPS diet, but can’t quite swing it right now. My husband is 75 and I’m 64. I’m not sure if we should endeavor such a challenge at our age. Our kids think we’re nuts, and they get very concerned about their father losing weight. I’d love for all of them to follow our diet as they are plagued with allergies, asthma, fibromyalgia, etc., etc., etc.
KimiHarris
Hey Ruth, I don’t personally recommend or use agave though I used it at one time). Welcome to the challenge!
Amanda
I use Agave and love it! Doesn’t spike my blood sugar like other sugars do and I can use half the amount and get the same amount of sweetness. I like that even better. Of course, for this challenge, I won’t even use that. 🙂
Ruth, for something like this, I don’t see why getting off refined sugars would be a bad thing, even if you are of a slightly older generation. That doesn’t mean you have to give up GOOD carbs. Forget the fruit and sugary stuff and stick with things like beans and winter squash. Nuts too! Nuts are okay! We have things like nuts for snacks and the like. 🙂
KimiHarris
Hey Amanda,
I also found in the short amount of time I used agave that it didn’t seem to spike me as much, however I stopped using it as it’s very processed and there are many concerns with it’s high fructose content. I also don’t use processed stevia. 🙂
Good advice to Ruth on eating good carbs and leaving the sugary stuff behind!
Karen
They should be more concerned with you eating sugar, and junk food. When you live to be old and healthy they will see the benefits. I am a believer in food as medicine.
Alan
I went sugar-free (except for stevia and raw fruits) about two months ago. Since then, I’ve lost 10 lbs., have more energy, and have no food carvings. I just eat what i want, when I want it, and feel fine. It’s probably the single most effective change I’ve ever made in my nutrition program.
KimiHarris
Good for you!
Kate @ Modern Alternative Mama
I think we’d better to stick to beginner, even though we’ve done advanced before! I’m testing some dessert recipes for my next ebook so cutting out ALL sugar might not be a good idea! But we’re sticking to raw honey, maple syrup, and very rare sucanat. Right now I’m craving something very creamy and lightly sweet. I’m thinking of making some chocolate mousse! Love desserts that are more rich/creamy with fat than sweet!
Rittu
Pray that I can have a cup of tea or coffee without adding sweetner.
KimiHarris
Is that a request to be put on the participant list? 🙂
Karen
Stevia should be ok, right??
KimiHarris
yup!
LeaG
Ok I’m in on beginner level. My sugar cravings have been out of control and it’s been a challenge just to get my kids to go a day without candy. Having it around all the time from Xmas and such has not helped. But I’ve been thinking of doing this at the very least for a while and it seems like a sign. I’ll start with a switch to sucanat or rapadura for coffee and only one home baked treat for the week. No candy and no store bakery purchases! Note to self: Can’t let me husband go shopping that week…
It won’t be easy but I’m excited!
Jenn
Thanks for proposing this challenge Kimi! I’m in for the moderate level and look forward to limiting my sweet treats to fruit-only again. I need to get back on track after the holidays and the group motivation helps me.
Beppy
Thanks for this little nudge. I’ll do the moderate level.
Revel
This is perfect for me and I love challenges with others. I’d like to try the GAPS but am a bit afraid too since I’m currently pregnant… maybe I can work myself there slowly if I can survive the moderate level. Please sign me up for Moderate. I’m excited!
Melissa @ Dyno-mom
Okay, I am throwing my virtual hat into the virtual ring, but I promise to be actually committed. I need to face my sugar-loving demon, look it in the eye and firmly say, “Please let me alone, if you don’t mind?” I will do the Moderate Level 15th through the 22nd, since one of my daughter’s has a birthday Thursday and we’ll have dinner and a cake Saturday. I already only used unrefined sweeteners, but I love ’em. It will be good for us all. Thanks for the kick-start!
Kristin
I would like to try the moderate level. I am turning 40 in August and am determined this to be the year of healthy eating.
Tash
I’ve had an affair with sugar for a very long time…so we are in (that’s me and my husband) for intermediate. Love the idea of 7 days – it doesn’t feel so terminal 🙂 Hoping it will cut my cravings and I can get a handle on it. Thanx for the motivation/suggestion!
Kristina
At Rittu and everyone: I am not necessarily a tea person but I discovered a delicious tea when I went on a candida cleanse that is sweet even without added sweetener! I love that I don’t have to add anything to it. I was blessed to discover that a local store carries it, and for less than the online price, but as it can be a difficult brand to track down, you may have to order it online. Here it is: http://www.gypsytea.com/Red-Lavender-P59C14.aspx Also, I use one sachet in a double sized cup, since it’s very flavorful, so you can stretch your dollar that way.
Laura
I’d like to try the moderate level. The holiday season has been murder on our immune systems. My boys will hate me but we’ll all feel happier in the end.
Lynn
I’ll participate in this challenge. I feel a little guilty because I actually have begun it already. Still, let me support the group and join on this adventure. I’ll be at the Moderate level because I’m also very meat-limited and eat starchy foods now and then if they provide other benefits.
Amanda R
Beginner-I have been dealing with depression and anxiety since the birth of my 16 month old daughter. A couple of months ago, on a whim, I gave up all refined flours and sweeteners. I noticed that my depression and anxiety were almost completely alleviated! If I cheat on my diet, the next day I do have issues with depression/anxiety but even then I feel so much better knowing that it is a temporary reaction to what I’ve eaten and that I can control it. On a side note, I’ve also lost weight on this diet!
Nicole
I’m in! I totally needed this challenge. I did the Body Ecology Diet for a long time. I highly recommend it if you’re struggling with yeast. But right now I think I just need to do the moderate level. I definitely have been having a hard time getting back on track since the holidays.
Amanda
I’m doing Advanced. I’m actually on the South Beach diet and phase 1 sounds exactly like the advanced. 🙂 So count me in!
Megan
Ohhhh this is just perfect timing! We are slowly transitioning into GAPS and this will certainly help. Count me in for moderate 🙂
Briita
Count me in, my new years resolution is all about getting healthy. I am going to try for the moderate level. Thanks for doing this!
Kristen S
Hi Kimi,
I would like to try the beginner level. I am pregnant at the moment, and I am wondering if my body will be effected differerently, giving it up cold turkey….ie, headaches and such. Do you know about this? I was off sugar for a while whe. I was so sick in the first trimester, but now I am totally craving it. Possibly because I had to be on antibiotics, and am dealing with yeast….just want to make sure my body won’t go crazy since I have been giving into the sugar lately. Thanks!
Karen
Sign me up. I will need to eat apples because sometime my blood sugar drops. I went around 1 year without sugar but have been cheating lately. Sugar doesn’t agree with me so Ineed to get strict again. This is good timing. Thanks.
Kelsey
This is good for me. My husband and I decided to go 1 week eating nothing from a package. In other words, nothing proccessed. We’ve fallen into bad habits and after watching Food Inc we’ve become recomitted. This will go right along with what we are trying to do. I’d say in between beginner and advanced. I plan and still eating raw honey (my dad has bees), but not rapadura.
Annette
Annette: Advanced! I guess I was one step ahead of you! I started this Jan. 2nd. 🙂 Penzey’s spice blends are awesome to inspire great food! We just had chicken taco salads tonight. Yum!
amanda k.
long time listener first time caller, hehe. i hate how we go from one sugar holiday to the next. its such a pain to avoid it though. the shops are all full of V-day candy already. Yuck. perfect timing. i would like to try moderate. the kids will prob. complain but guess what, im in charge. love your site, have found tons of useful and inspiring stuff. thank you so much.
KimiHarris
Thanks for the comment and joining me in this challenge!
speedmum
Hi Kimi,
Name: Speedmum
Level: Beginner
Thank you!
Theresa
Thanks for doing this Kimi. I need to commit to the moderate level, and knowing I’m not alone makes it more motivating. 🙂
ann
moderate level please! 🙂
Jin
Does alcohol count in the moderate level?
KimiHarris
It’s up to you. 🙂
Dani
I’m in! Mark me down for beginner–I would say moderate, except that the bandwagon ran me over, and I’m having a hard time dropping the after-Christmas candy that is still floating around!
Thanks so much for challenging us, and setting deadlines! Now I have to go write down what I ate today (ooh… embarrassing!)
Shayla Taylor
I have been trying to do this forever! Maybe I can with a group? Put me down for moderate. 🙂
Ashley Armistead
Oh, I’m so excited to find your blog! I have been familiar with Sally Fallon’s cookbook for several years, and have followed it closely at times and not-so-closely at other times. My family of five has decided to make some much needed changes this year in our diet and get back to the basics of a traditional diet. So, I’m excited to be a part of this no sugar challenge with a group of others. I think we’ll be following the moderate level. I am looking forward to keeping up with your blog and finding encouragement in cooking budget friendly/family friendly traditional meals. Thanks!
kerry
i’ll join you as a moderate! : )