How to Kick the Sugar Habit This January and Beyond

Have you ever thought about cutting sugar from your diet?

Have you participated in a sugar free challenge before?

I hope the answer to both questions is a yes, but if not, it is never too late to give it a try.

Many moons ago, I decided to cut sugar out to address not only my weight but also several health issues. At the time, Dr. Atkins and low-carb was the hot ticket in the dieting world.

Going low carb involves not only cutting out table sugar but also eliminating grains, legumes, and any high glycemic foods. It certainly will challenge your status quo. However, it also opens up a whole new world of food choices. And good gracious, if you get through the initial struggles, you won’t believe the rewards this way of eating has to offer you.

The Benefits: Why It’s Worth It

First off, let’s talk about the amazing benefits:

1. Steadier Energy Levels Before going sugar-free, you might find yourself crashing in the afternoon. But once your blood glucose level stabilizes, your energy levels will be more consistent throughout the day. No more 3 p.m. slumps!
2. Better Digestion Avoiding grains and legumes (which can sometimes be a bit hard to digest for some people) can lead to less bloating and an overall improvement in your gut health. Wouldn’t it be great to feel lighter and more comfortable after meals?
3. Clearer Skin Sugar is notorious for contributing to breakouts and dull skin. You will notice that your complexion starts to clear up. If you have ever struggled with rosacea, like me, then you know this is a biggie!
4. Improved Sleep Without that sugar rush from a dessert or sugary snack, your sleep improves. Sugar can really mess with your sleep cycle in ways you don’t even realize.
5. A Shift in Taste Preferences This one will stun you when it happens. After a few weeks of avoiding sugar, your cravings for sweet foods diminish. Suddenly, whole foods like berries, nuts, and even vegetables start to taste sweeter and more satisfying.

The Obstacles: Roadblocks to be Mindful of

Going sugar-free isn’t all rainbows and butterflies, though.

1. Social Situations Are Tricky Whether it’s a dinner out with friends, or a family get-together, sugar is everywhere. At first, you feel like a weirdo for turning down things you normally enjoy like dessert or bread. But after a while, it becomes easier to politely decline and stick to your goals.
2. Finding Convenient Foods In our fast-paced world, convenience is king—and unfortunately, convenience foods are often packed with sugar. Many packaged snacks, sauces, and dressings have sneaky added sugars. Check labels diligently for added sugar. It is easier today to find clean, ready-made foods to make meal prep easier than in years past.
3. Cravings—Oh, the Cravings! The cravings are real, especially in the first two weeks. You quickly realize how much or how little you have been relying on sugar to satisfy your sweet tooth. There will be times when you are willing to give anything for bite of chocolate or some pasta. It is tough, especially during stressful times when your body craves that quick dopamine hit. Push through those moments. Replace sugar with healthier options like a handful of almonds or a warm cup of herbal tea.
4. Emotional Eating So many people are emotional eaters. It becomes ingrained in our minds from an early age that food is love and comfort. Without that outlet, you need to get creative with new coping mechanisms, like taking a walk or practicing mindfulness. It’s eye-opening to realize just how much your relationship with food is tied to emotions.

Are You Ready to Change Your Health?

Here are a few questions you need to consider when deciding whether you are ready to move the needle on your health for the better.

Decide if you are ready to make a change.

I know that sounds a little silly to list as the first point but I have found that this is the most important factor. If you are not willing to give up certain foods or drinks for even 30 days, you are not ready. It is just that simple.

Decide if you need help staying accountable.

Your answer to the first question is crucial here. Many of you realize that you need to change the way you eat. You just need a roadmap.

Others may find they are still a little lost or need help making adjustments to make the journey more personalized. I am happy to work with you and provide accountability, motivation and personalization. Read more about working with me here.

The Book

Each January I use a different book to guide us through 30 days of sugar free eating. This year I have chosen Simply Keto by Suzanne Ryan. It is a book that has been around for a while and has thousands of positive reviews.

I selected this book because of its simplicity. Suzanne also has an excellent website with even more recipes.

If you are watching your budget, make sure to check out the used book options that Amazon lists on the product page. Also, check used bookstores and websites. Alternatively, use the menus from sugar-free January 2023.

Blood work

Blood work is optional but immensely helpful. You can use other data points that are less specific. This data can still provide clues to your metabolic health.

For example, having elevated triglycerides over 100 (most yearly bloodwork measures triglyceride levels), belly fat, high blood pressure, skin tags and fasting blood sugar over 100 are several indicators you can use instead of additional bloodwork.

I highly encourage you to at least test your fasting blood glucose and insulin levels. These two markers provide insight to aid in tweaking the program. They are not the end all be all but if I had to boil it down to the bare miniumum then these two are it.

I feel very strongly about this aspect of the journey. Yes, I am an afflicate with UltaLabTests and I make a small commission at no charge to you if you use my links but it is a very nominal amount. Plus that money goes towards keeping the lights on so to speak here on the website. Thank you to all of you who continue to use them!!

Make sure to visit UltaLabTests to set up an account, click on a link below and then purchase your bloodwork. You can go to the nearest Quest lab for your blood draw.

Fasting Blood Glucose and Insulin currently $29.95 plus 20% off

Fasting Blood Glucose, Insulin and Hemoglobin A1C currently $50.95 plus 20% off

Hemoglobin A1C is your average blood glucose over a 2-3 month time frame. You are looking for that to be ideally under 5.0

****You must locate the current discount code and enter it in the applicable field at checkout and click the green check mark to receive the 20% off.****

How to Work With Me

As a certified Nutrition Coach I can help guide and encourage you along your health journey. I will post weekly throughout January on this website to provide tips and tricks on how I am changing the menus and modifying recipes to my liking.

If you would like to submit an online check-in form to me each week in January and receive feedback as well as receive a weekly informational email, the cost is $75.

This pricing is for sugar free January and is for email check-ins and a weekly email only. I offer one-on-one coaching as well and you can read more here.

Is It Worth It?

I eat low carb throughout the year. I feel better and look better so it is a permanent way of life for me. The 30 days of sugar free January force me to really focus on what goes in my mouth plus I forego alcohol during the month. I always lose a few extra pounds without changing my exercise. You can’t run away from a bad diet as they say!

After 30 days of no sugar, no grains, no legumes, and no alcohol, I can confidently say that yes, it is totally worth it. The benefits are tangible: better skin, improved sleep, more consistent energy, and a reset on my taste buds. I feel more connected to my body and what it needs. The cravings subside, and my relationship with food is healthier and more mindful.

But I won’t lie—it isn’t easy. There are definitely moments of frustration and temptation. The social situations are tough, and those cravings are real. But I learned that it’s okay to struggle and that pushing through tough moments makes you feel more in control and proud of yourself.

If you’ve been considering going sugar-free for a while, just know it’s a journey. It’s not about perfection—it’s about progress. You don’t have to go all-in for 30 days; you can start with a week or even just a few days. But if you do decide to take the plunge, I promise you’ll learn a lot about your relationship with food—and about yourself!

Pushing past sugar free January

People who commit to 30 days experience all sorts of improvements in their health. Nevertheless, when the calendar clicks over to February 1, most flip right back into old eating patterns. And, invariably, the weight and the health ailments return.

The hard truth is that if your health improves by removing certain foods, you should avoid adding them back. Otherwise, you just end up right back where you were. You must shift your mindset. Understand that this is a lifestyle change, not a 30-day diet.

Certain foods can make an occasional return. However, for the most part, you need to stick to the plan.

This is essential not just to maintain the health improvements but also to continue making additional improvements.

Your health problems have developed over a lifetime of choices and cannot be magically erased in 30 days.

I hope you join in on sugar free January challenge!

DISCLAIMER: This website is for informational purposes. I am not a health practitioner and no information should be construed as personal medical advice or diagnosis.