How to Prepare for Days 1-7
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The first day of our challenge is Thursday, January 2.
Make sure you read the How to Kick Sugar and the Welcome posts. Then once you have the Simply Keto book, you are set and ready to plan and prep for Days 1-7.
My goal during our sugar free challenge is to provide help and support for you. Your job is to plan and prepare so that you have the most successful month that you can.
Please review the daily menus for the first week. This sugar free challenge contains very few fruits (p. 55) and no bread, grains, starchy vegetables, or legumes.
Pay close attention to the serving size of each recipe so that you can scale it up or down as needed. Make sure that your shopping list includes these changes too. Click here to see the weekly shopping lists that coordinate with the menus in the book.
Common Mistakes to Avoid
- Avoid diet and gluten-free packaged products. The emphasis this month is on eating real food. If you must buy a convenience food, read the label carefully to make sure there are minimal carbohydrates.
- Sugarless does not mean sugar free. Look at the label to check the carbohydrate content.
- Chewing gum, breathe mints, cough syrups, and cough drops are items you may not think of as foods. However, they are filled with sugar and other sweeteners. Avoid these and definitely purge sugar-filled gummy vitamins and supplements.
Trigger foods
Trigger foods are foods that you know set off cravings or hunger for more of the same type of food. Pancakes and sweets are triggers for me. I will be skipping the cream cheese pancakes and keto desserts for this reason. If you are uncertain which type of food triggers you, try it. Make sure to note how satisfied you feel after the meal and whether cravings reappear.
Menu for Days 1-7
The menus are laid out in the book. Follow the menus as they are, make your own, or follow along with my changes.
Suzanne advises adding nonstarchy vegetables or salad greens to meals. Do this as often as possible. Mix it up and experiment with new and different vegetables to keep things interesting! She has a list of vegetables on page 54.
Use a food logging app (i.e., Lose it!, Cronometer, or Fitness Pal) to help fill in nutritional information for what you actually prepare and eat.
Below are a few notes that I’ve made to help me during week 1. Having food prepped or prepared ahead of time can be the difference between staying on track or going off the rails. Set yourself up for success!
Wednesday
Prep:
- Cook bacon for BLTA Wraps and Twice-Baked Cauliflower.
- Bake Breakfast Bake.
Thursday
My change:
Adding 3 oz of sliced ham per serving to the BLTA Wraps. I need at least 20 to 30g of protein to feel satisfied. These wraps, as written, do not contain enough protein for me. Everyone will need to discover their own protein requirement. Journaling after meals to record how satisfied you are helps tremendously.
Sunday
Prep:
- Prepare Caesar dressing.
- Cook protein for salad.
Click here to access my menu plan for the first week.
Add-ons to the Challenge
Alcohol Free
Reducing sugar consumption is a lofty goal but removing alcohol along with it provides even better results. This will be our third Dry January!
Parasite Cleanse
I order a Mimosa Pudica supplement along with one called Intestine Pro. This is a simple and easy parasite protocol. This is an article about mimosa pudica if you would like to read more about it.
Avoid Seed Oils
Avoiding industrial seed oils can be tough. Soybean oil, for example, is used in so many products. It is darn near impossible to find a grocery store salad dressing that doesn’t include it! Here is an article on seed oils you may find interesting.
Enjoy a healthier January!
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.
