Sugar-free challenge – DAY 7

WOOO! You made it through to the last day of the challenge! What’s next you ask?

Day 7 (blog)

The bad news: It takes more than a week to get rid of your sugar addiction and become an ex-sugarholic. Actually, research shows that on average it takes at least 21 days to break a habit. And, this habit is unfortunately attached to a horribly addictive substance.

The good news: You already did the worst part! Week two can be a bit tough as well but then you start feeling the benefits of being sugar-free which usually as a natural incentive for people to keep going. So, don’t stop now, you are not too far away. It typically takes from one month to  8 weeks to break the cycle completely, depending on how much sugar you used to eat and how fast you have been cutting it out (cold turkey vs. various levels of stepping it down).

What’s next? 

  1. If you haven’t already done so, start checking those labels of your favorite foods and drinks. Look back at your food journal. Do a rough estimate of how much sugar you ate each day this week. In general, as recommended by WHO, your health will benefit from consuming less than 25 grams per day (6 teaspoons) of free sugars (that’s your added sugar and sugar naturally occurring in honey, syrups, fruit juices and fruit concentrate). You can still eat as much fruit and veg as you like (the fibre and water ensures you feel full and won’t overeat and the sugar is released slowly which your body can cope with).
  2. If you are serious about going sugar-free, you MUST make your house a sugar-free haven. Just like a junkie wouldn’t be able to leave a fix alone, you won’t be able to either. Check out this post to see how.
  3. Going out and visiting friends will feel like a mine-field. Check out these posts on how to deal with going sugar-free at work, visiting friends and when going out.
  4. Do NOT use glucose just yet. Your appetite control is not working, it has been messed up by fructose. Eating glucose may just increase your blood sugar and overproduction of insulin. Instead, use naturally sweetened products (try my chocolate bars made with Zylitol) or even, short term, artificially sweetened products (diet drinks etc.) to get you through to the other side. Then, when you have withdrawn successfully, ditch the artificial products and then you can eat glucose and naturally sweetened products as your appetite control now will be working and you won’t overeat.
  5. Next week, try cutting down on any bread, pasta and croissants that you may be eating – these are high carb and turned into sugar. That craving for a toastie or pasta you have had, was probably your sugar-addiction talking! Try it – your digestive system will thank you too. When I stopped eating products with gluten (muffins, cakes, pasta, bread etc) I felt so much better. When you always feel crap you don’t actually realise that something better exists. Just try it for one week, see if it doesn’t make a difference.

Last, but not least… I have been overwhelmed by all your emails and stories, I just about managed to keep on top of it all. Thanks for sharing, I feel humbled and I hope I have helped you to move ahead in your new, healthier lives. Please keep updating me and asking questions. I would love to know how it goes. And for those who may have missed out, just give me a shout on contact@exsugarholic.com – I’ll be glad to see if I can help.

If you would like to see more articles like this and gluten, dairy and sugar-free recipes you can follow me here (via email, see top right on this page), on Facebook or Twitter.

 

Comments

  1. I think it’s great you’ve been taking the time to write all this out and help people reach better health.

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Trackbacks

  1. […] CLICK HERE FOR -DAY 7- OF THE CHALLENGE […]

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  2. […] These posts from my sugar-free challenge will help you through the first week which is the worst and explain what to do after that. Day 1. Day 2. Day 3. Day 4. Day 5. Day 6. Day 7. […]

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