7 Day No Sugar Challenge

In this week's challenge you must Not use sugar .Welcome to the 7-Day Sugar Step-Down Challenge! In just one week, you’ll learn to spot and reduce added sugars in your diet and begin to realize how delicious food can be without added sugars. But, don’t worry, you aren’t really giving up sugary indulgences completely because you’ll enjoy naturally sweet foods to satisfy your cravings.

Day 1

Today’s challenge is about educating yourself to identify added sugars in packaged products. We’ve all heard of high-fructose corn syrup, but added sugars go by at least 60 different names! In fact, one study found that 74% of packaged foods contained added sugars. Familiarize yourself with the many different names for sugar, so you learn where sugar is hiding in the food you eat.

15 Sneaky Terms for Sugar

• Agave nectar, Barley malt,Buttered syrup, Cane juice, Caramel, Corn syrup, Dextrin and Dextrose, Fructose, Fruit juice concentrate, Glucose and Glucose solids, Malt syrup, Maltodextrin, Muscovado, Sucrose, Sweet sorghum

Day 2

swap the sugar bombs in your fridge, freezer and pantry for lower-sugar options. You may have to give away your favorite brand of bread, bottled salad dressings, and jarred pasta sauce—these processed foods often are high in added sugars. You can try the products suggested or choose alternatives with less than 10 grams of sugar (2.5 teaspoons) per serving.

Give Away These Sugary Groceries

• Cola (12-oz. can): 39 grams (9.3 teaspoons)
• Strawberry yogurt (6-oz container): 19 grams (4.75 teaspoons)
• Barbecue sauce : Each 2 tablespoon servings contains 16 grams (4 teaspoons)
• Frozen yogurt (½ cup): 14 grams (3.5 teaspoons)

Day 3

Now that you can identify added sugars and have swapped sugar bombs for low-sugar alternatives, today’s the day you’ll focus on your daily diet and give it a makeover, if necessary. And you’ll take it one plate at a time by building healthy, tasty meals that leave you satisfied, with no between-meal hunger or cravings. Follow this simple formula for lunch and dinner.

Build your lunch and dinner plate with:

• 50% non-starchy vegetables
• 25% protein
• 25% grains and starchy foods

Day 4

Today, you’ll trade at least one sugary drink—be it your favorite coffeehouse beverage, soda, juice, or sweet tea—for a sip that get its natural sweetness from spices, flowers, or splashes of juice. There are plenty of refreshing choices to enjoy. Try these suggestions, or scope out your own alternatives:

• Honest Tea Unsweet Peach Ginger Tea: 16.9-oz. bottle, 0 calories, 0 grams added sugars
• Spindrift Lemon Sparkling Water: 12 fl oz., 0 calories, 0 grams added sugars

Day 5

If you typically don’t eat breakfast, today you tackle a double challenge—by eating breakfast and by making it a low-sugar meal. Try making fruit your morning bite because it’s a natural for breakfast and a good source of belly-satisfying fiber and nutrients. Dietary guidelines suggest 4 servings a day, so you can enjoy its natural sweetness guilt-free. With plenty of low-sugar options available, check out these suggestions for super-quick breakfasts.

“No Time for Breakfast” Bars

• Health Warrior Chia Bars, Morning Variety Pack (includes Vanilla Almond, Banana Nut, Apple Cinnamon): 100 calories, 3 grams sugar
• Larabar Fruit + Greens Spinach Cashew: 130 calories, 14 grams sugar/0 grams added sugars

Day 6

Today you’ll focus on flavor—and you’ll challenge yourself with ice cream! Instead of indulging in a big bowl of ice cream, you’ll learn to eat your treat more slowly and with more appreciation for each sweet, creamy bite.

To eat ice cream mindfully, place your scoop on a cake cone. Close your eyes, indulge, and focus fully on its sweetness and the thoughts and feelings you experience. Your goal today is to enjoy each bite of what you chose to the fullest.

Day 7

Your last challenge today is the sweetest of all: End one of your daily meals with a sweet splurge. It can be an ounce of the best chocolate, a serving of real ice cream, or a low-sugar indulgence. This trio of treats pack just 3 grams to 6 grams of added sugars per serving. There are many sweet, low-sugar options available, so have fun finding new favorites!

Low-Sugar Treats

• Kind Mini Dark Chocolate Cherry Cashew: 80 calories, 6 grams sugars/3 grams added sugars
• GoodPop ColdBrew Coffee Pops: 80 calories, 8 grams sugar
• Sliced strawberries (½ cup) drizzled with 2 teaspoons melted chocolate chips: 99 calories, 5.9 grams added sugars