Continuing on from my recent post ’15 Essential Fat Loss Tips’, one of my top recommendations from that article was to try ZERO sugar for a few weeks to dramatically accelerate fat loss. I realize this may seem quite drastic and even unrealistic for some people, so I decided to create this 4-Week Plan to help you slowly let go and move on from sugar :D

If you love sweets then you know how easy it is to eat more sugar than you should. The recommended daily sugar intake for adults is 25g – that's 6 teaspoons. Guess how much is in just one 600ml bottle of Coke? 16 teaspoons!

Sugar is a refined food, supplying no vitamins, minerals or fibre. The only nutritional value that sugar has to offer is energy (calories).

Chocolate, cookies, pastries, and other sweets are high in sugar, which is quickly and efficiently stored as body fat. And the more sugar that you eat, the more you crave it. It’s as if your sweet tooth is totally against you ever achieving your dream body! 

Don’t lose hope. It’s very possible to gradually reduce the amount of sugar in your diet in a way that’s painless and practical. This 28-day plan will help you to cut back on sugar consumption without going crazy. Remember my progress picture for Tip #13 in my last article? I went from 11% bodyfat to 9% bodyfat in just 3 weeks of completely cutting out sugar!  

By reducing the refined sugar in your diet you’ll experience an almost instant drop in body fat – this means inches off your waist, legs, back, arms - everywhere! Sound good? Let’s do this! 

The Many Names of Sugar

Reading food labels is the first key to avoiding items that are high in sugar. However, it’s important that you are aware of the many names for sugar that can be found lurking in ingredient lists. 

All of these are names for refined sugar: high fructose corn syrup, dried cane syrup, invert sugar, molasses, sucrose (and any word ending in “ose”), brown rice syrup, honey, maple syrup, cane juice, beet sugar, brown sugar, and corn syrup.

Cut Back Sugar: Week One 

In this first week your goal is to get an accurate idea of how much sugar you are currently consuming. You’ll act as a reporter on your eating habits for a full week, recording down everything you consume. 

This week is only for reporting. I don’t want you to change anything about your diet yet. Eat as you normally do, but tally sugar grams at each meal and snack. Yes, even your drink at the coffee shop and your wine or cocktail at dinner. Look up the sugar content of everything you consume and record it. Use an app like My Fitness Pal to help you track your sugar intake for each day: I’ve been logging my daily intake religiously for almost 2 years now.

                   

By the end of this week you will have a clear picture of how much sugar you are eating and which items in your diet are most sugar-filled. 

Cut Back Sugar: Week Two 

In this second week your goal is to eliminate liquid sugar. It is all too easy to consume large amounts of sugar in beverages, often without even noticing. You know which beverages in your diet contain sugar, from your reporting last week, so target and cut out these beverages. 

Sweetened coffee drinks, smoothies, alcoholic beverages, sweetened sodas and teas should all be replaced with zero calorie options. Try liquid stevia for sweetening beverages without adding sugar, it has a more pleasing flavor than powdered stevia. Avoid super processed sweeteners like splenda or aspartame as these may cause bloating and cravings for more sugar. 

In addition to focusing on removing sugary drinks this week, I also want you to focus on drinking lots and lots of water. Drink 250ml of water before, during and after every meal and snack.

 Cut Back Sugar: Week Three 

In this third week we are now going to focus on eliminating the food in your diet that contain refined sugars. 

What’s great about this gradual approach to cutting out sugar is that over the course of the first two weeks, while you recorded your sugar consumption and then cut out sugary liquids, you likely found yourself instinctively beginning to choose items that are lower in sugar. That’s great! That’s going to make this week all that much easier as you begin to pass on those sugar-laden snacks and desserts. 

This week target and eliminate the food items in your diet that contain refined sugars. These are packaged candies and snacks, dressings and sauces, desserts and sweetened yogurts. Read labels and check sugar grams. Swap these items out for naturally sweetened treats – sweetened with fruit or stevia. 

Cut Back Sugar: Week Four 

You are on the home stretch! As you enter week four you should already be noticing your clothes feeling a little looser, and your energy levels should be stabilizing. During this week I’d like you to once again record everything that you eat and drink. Tally up the sugar grams and take notice of anything that you’re still consuming that’s high in sugar. 

This week should reinforce the healthy changes you’ve implemented and keep you accountable. If you find yourself really missing a certain sugar-filled item then look for healthier, low-sugar replacement foods to enjoy instead of reverting back to your old habits. 

The key now is to maintain your new, low-sugar, habits. The first month is always the most difficult, as new habits are formed, so you’ve already done the hardest part! Going forward, whenever you find yourself getting hooked back on sugar then go through this four week process again to get back on track. 

In addition to removing refined sugar from your diet, participating in a challenging, consistent exercise plan is vital to fat loss. If you need to get your training back on track or want a focused Program to help you see faster results, I’d love to be of service – just PM me on facebook or Messenger!