If there was a magic pill that guaranteed you’d have more energy, better moods, sounder sleep and glowing skin, chances are you’d take it.
But the truth is, there is one simple change you could make to your life that would give you those results – quitting sugar. And this simple plan will tell you how to do it in just 14 days.
You will be relieved to hear this is not another diet, but an enjoyable and sustainable guide to healthy eating.
It will help you reduce your sugar intake over two weeks so that you can get back in control.
Dentist James Goolnik has teamed up with chef Giancarlo Caldesi, nutritionist Jenny Phillips and dietitian Clare Gray to produce this easy-to-follow plan, packed with helpful tips and delicious recipes.
“My team and I are going to help you understand your relationship with sugar and how to break free of it,” says James.
Why is sugar so bad for you?
There are two main concerns about the amount of added sugars in our foods. First, there is the “crowding out” issue, where sweet foods replace more nutritious foods as a source of calories.
Once you develop a taste for sugar, it may discourage you from eating other foods that don’t give you the same intensely sweet hit.
Second, sweet foods are high in calories and it’s extremely easy to over-indulge, fuelling a calorie excess which is apparent not only in our growing waistlines but also in the rise of diet-related diseases including heart disease, high blood pressure, Type 2 diabetes, stroke and some cancers.
Both the World Health Organisation and Public Health England have recently lowered recommended sugar intake levels, stating that added sugars should be kept below 5% of our total calories.
This doesn’t mean that you can’t enjoy the odd treat on special occasions and holidays if you are otherwise healthy.
But eating sweet foods every day will likely be a disaster for your long-term health.
The plan
This plan is simple – for the next two weeks, eat from the list of allowed foods to the right, and avoid the foods on the ‘no’ list. Aim for three normal-sized meals a day and don’t snack in between.
Make sure you plan your meals in advance so you’re not tempted to eat something else at the last minute.
You can make this easier by cooking food in batches that can be eaten throughout the week.
If you’re busy working all day, make your lunch the night before so you can grab it from the fridge when you want it.
And before you start, stock up on Tupperware boxes and zip-lock bags to store food in.
What to eat
Meat; seafood; eggs; full-fat dairy products; beans, lentils and pulses; all vegetables; two portions of fruit each day; nuts and seeds including nut butters; herbs and spices; three servings of wholegrains each week, for example brown rice, wholewheat pasta or wholemeal bread; tea and coffee; unsweetened sparkling water
What to avoid
Anything with more than 5g sugar per 100g; cake, ice cream, biscuits and sweets; ready meals and processed foods; alcohol; low-fat dairy; breakfast cereals; sweeteners; condiments such as ketchup; carbonated drinks; fruit juice; sports or energy drinks; vegetable oils such as rapeseed, sunflower or peanut oils; refined grains including white rice, bread, flour and pasta.
Here are some suggested meal ideas, but you can also make up your own recipes, using any foods from the allowed list.
And if you’re looking for inspiration, you’ll find exclusive low-sugar recipes to try in tomorrow’s paper.
Breakfast: Poached egg with smoked salmon and asparagus OR pan-fried halloumi, tomatoes and mushrooms with avocado.
Lunch: Butternut squash and lentil soup OR baked sweet potato with tinned tuna mixed with Greek yoghurt.
Dinner: Baked cod with roasted Mediterranean vegetables OR grilled steak plus a rocket and
tomato salad.
Dealing with cravings
During the challenge you may experience psychological and physical withdrawal symptoms from sugar, depending on how much you currently eat.
Remember it is only temporary and you will feel much better by the end of the challenge.
Sugar withdrawal can affect your mood and sleep, and some people experience headaches and feel tired.
Drink eight glasses of water a day and get outside to exercise. Fill your fridge with fresh and tempting healthy produce and get rid of sugary snacks.
It takes time, so don’t be too hard on yourself, especially if you have eaten sugar all your life.
When the impulse to reach for something sweet comes up, have a plan for what you can do instead.
Some of our poor eating choices occur simply when we are bored. Rather than just relying on your willpower, think about what your immediate responses to a sugar craving could be.
- Drink a glass of water. This feeling of low energy could be your body telling you it is just dehydrated.
- Brew a mug of your favourite herbal tea and take time to enjoy it.
- Get some fresh air – even a two-minute walk will energise you.
- Download a meditation app and
try some mindfulness or breathing exercises. - Slowly count to 10 and see if the craving passes.
Find support
Two weeks may be challenging especially if you have been eating lots of sugar for years. You can get help by joining our Kick Sugar Facebook community.
And why not enlist your family and friends? Set up a private WhatsApp group to share recipes, photographs of your meals, and encourage everyone on the journey.
Think about timing. Avoid starting this challenge around birthdays, celebrations and holiday time.
And enjoy the cooking. If you cook food from scratch, you will know exactly what goes into it. Don’t forget, more than 70% of all supermarket foods contain added sugar.
Reward yourself
We are all far too used to rewarding ourselves with sugar, so it is important to break this cycle and replace a sweet treat with a relaxing experience that will boost your mood.
Why not try:
- A bunch of fresh flowers
- A relaxing bubble bath
- An at-home spa day
- Reading a book or magazine
- Relaxing with a cup of tea or coffee
Start the day right
Your morning routine will help set you up for the day, so set your alarm and begin each day in the right frame of mind.
- Wake up early and at the same time each day.
- Drink one large glass of water.
- Meditate for 20 minutes and write in a journal about how you feel and your plans for the day.
- Shower and get dressed.
- Eat a low sugar breakfast.
You’re ready for a great sugar-free day!
Food and feelings
Before you start the challenge, complete a three-day food and feelings diary, eating and drinking as you normally would but recording what you ate and how you felt before and after.
This will help you understand your relationship with food to begin with.
We tend to underestimate what we eat and forget how much we graze during the day. And it is helpful to note your emotional state at the same time.
Are you just eating because you are bored or stressed or is it because it is a mealtime and you are hungry?
People who complete this diary are much more likely to succeed in this challenge and ultimately change their eating behaviour.
- Extracted by Debbi Marco from Kick Sugar: Reawaken Your Tastebuds and Boost Your Health by James Goolnik (£20, Bow Lane Ltd)
