No Added Sugar Diet

On September 5, 2019, I decided to try the 30 day no added sugar diet. Here are the rules that I set out for myself for the first 30 days and beyond.

Why cut out added sugars? Here is a recent NY Times article on the many health benefits to cutting out added sugar. This quote - "The more sugar you eat, the faster you age” - is enough to motivate me!

First 30 days - strive for no added sugar (check labels for ingredients and sugar content because even if it says 0g, sugar can still be an ingredient), no artificial sugar, whole grains only. Basically giving up simple carbs. 

Rule 1: Natural Sugars (fruit) only. This means no added sugar like corn syrup, honey, agave, syrup, etc. Here is a list of the many name names for sugars...

Via Source: sugarscience.ucsf.edu

Rule 2: No artificial sweeteners. 
Why cut out natural sweeteners? Studies have shown that the brain treats the artificial sweeteners and result in an increase in caloric consumption. Read more about it here and here.

Rule 3: Whole Grains Only and watch that there are no added sugars: no white bread, white rice, white flour.

• Complex carbohydrates are processed differently than simple carbs. Read some more about it here and here.

Rule 4: Walk at least 30 minutes a day and 10,000 steps minimum. I have found that starting my day with a walk has reduced stress and centered me for the day. I have also added in some light weights, squats, planks, etc.

Here is a list of what I do eat:

• Dave's killer bread Powerseed variety - love making avocado toast with a little olive oil and salt and sometimes add a runny egg on top
• Fruit - about 2-4/day
• Vegetables
• Avocado
• Eggs
• Pistachios (salted) - favorite snack
• Olive oil
• Lean chicken, steak, turkey, fish, etc
• No sugar bacon (TJ's has one)
• Applegate Farms turkey
• Milk or oat milk (watch that the oat milk has no added sugar - yes I ask at coffee shops)
• Cheese
• Two Good Yogurt (only 2 grams of sugar and NO added sugar - wait till you see how much sugar is in most yogurts)
• Sweet potato crackers (especially with some thin sliced gouda)
• RX bars (favorites are Chocolate Coconut and Chocolate Sea Salt) - try to cut in half or 1/4s so I don't eat whole 210 calories in one quick snack. They also have a smaller "Kids" bar that helps me with portion control.

After first 30 days, allowed in food that has "sugar" listed as an ingredient but not enough to show up as a listed sugar (e.g. less than 0.5 gram). 

Also, added back in about 1 gram worth of sugar in some form of dessert after dinner:

• 1-2 squares of 90% dark chocolate (my pick is Alter Eco Super Blackout - 6 grams added sugar in entire bar, so a square or two should be less than 1 gram)
• some coconut whip cream on berries
• Also made an amazing cake (find recipe here) that I cut into small pieces and freeze. Have a small slice from the freezer for dessert and it is about 0.5 grams sugar.

Results (goal of losing 23 pounds): 

14 days - lost 6 pounds

40 days - lost 9 pounds

60 days - lost 12 pounds

90 days - lost 15 pounds

120 days - lost 17 pounds

At day 289, I am long over due for update: I have basically stalled out around 18-19 pounds. I am in a good maintenance area staying in about a 1-2 pound range including the 3 month Shelter in Place. Definitely increased number of added sugars (probably eating in range of 5-10 per day) over this time. I would say other than wanting my little bit of chocolate every day, I am not tempted at all to have "real" dessert. Goal is to do another hard core 30 days and see if I can get those last 5 pounds off.

Other articles / blogs to read on no added sugar diets:
https://www.buzzfeed.com/ariellecalderon/more-sugar-more-problems
http://www.eatingwell.com/article/291121/i-gave-up-sugar-for-30-days-heres-what-happened/
https://skinnyms.com/no-sugar-challenge/