Chapter 1: My Sugar Struggles

I’ve long considered myself a sugar enthusiast.

For as long as I can recall, sugar has represented comfort, joy, and social bonding. The outcome?

For years, my sugar intake has far exceeded the World Health Organization’s (WHO) recommended daily limit of 25 grams for women (and 36 grams for men).

And I’m certainly not alone in this.

On average, American adults consume around 77 grams of added sugar each day, a concerning figure. Excessive sugar consumption is associated with various health issues, including heart disease, chronic inflammation, diabetes, and non-alcoholic fatty liver disease — not to mention the relentless sugar cravings.

These cravings can take over our minds.

“I feel like I’m possessed,” I often joke when discussing how uncontrollable a sugar addiction can feel.

Even with the knowledge of sugar’s harmful effects, breaking free can be a challenge. After just a spoonful of my favorite ice cream, I find myself finishing the entire pint.

Moderation?

Not in my vocabulary!

That’s why my primary goal for 2023 was to conquer my cravings and learn to enjoy sugar in moderation. To achieve this, I initially followed a dietary plan from my dietitian, which worked until mid-2023.

Then, I fell back into my obsession with Magnum almond bars, devouring 76 in just two months (I was tracking calories during that time).

I felt like I was spiraling out of control. I couldn’t shake the feeling of disappointment.

Sugar cravings: 1; Alexa: 0.

“Why not try a no-sugar challenge?” my mom suggested when she visited me in early November. “I found that my cravings disappeared.”

Curious yet doubtful, I investigated her claims. Research indicated that abstaining from sugar for a minimum of six days could effectively diminish cravings, shift taste preferences, and help foster a healthier relationship with sugar.

On November 13th, I decided to embark on a 30-day no-sugar challenge and share my experiences, which would include:

• My journey, including valuable insights and practical meal ideas for navigating the challenge.
• The results: Did I lose weight? Did my cravings diminish? I even waited a week after the challenge to discuss how I reintroduced sugar into my diet.
• Whether the effort was worthwhile, along with a collection of helpful tips I gathered along the way.

I had no idea what lay ahead — and it turned out to be quite the revelation.

Chapter 2: Understanding the Challenge

The guidelines for my challenge were straightforward:

• No added sugars (including sauces, baked goods, sweetened dairy, chocolates, etc.)
• No artificial sweeteners.
• No honey, agave, or maple syrup allowed.
• Yes to fruits, unsweetened dairy, legumes, and grains (I needed carbs to maintain my active lifestyle).

My main aim was to reduce cravings and retrain my taste buds. I hoped that by eliminating overly sweet foods, I could learn to appreciate fruit more, experience fewer cravings, and feel satisfied with less sugar after the challenge.

Days 1 to 10:

The initial three days were surprisingly manageable.

Though I faced intense cravings after each meal (self-discipline engaged), the withdrawal symptoms didn’t kick in until day four. From then until day ten, I was in a rough patch.

Headaches. Fatigue. Brain fog.

And the cravings… On day nine, I broke down because I desperately wanted cheesecake.

In my desperation, I devoured chestnuts, breadsticks, grapes — anything with a hint of sweetness (and packed with carbs).

At night, I dreamt of cinnamon rolls. The buttery sweetness. The warmth. The crispy outer shell.

I even had to cancel work meetings because I was so out of sorts. My husband would ask repeatedly, “Are you present?” while making sure I stayed on track (I had asked him to keep me accountable — more on that later).

Each day, I questioned the validity of the challenge. Every day, I nearly gave in, contemplating: Perhaps this is just who I am.

Yet, every day, I reassured myself, “Tomorrow will be better.” A small lie that eventually morphed into truth.

The first ten days felt like a deep personal struggle.

Despite this, I made some wise decisions that supported me during this withdrawal phase:

I increased my food intake. Prior to the challenge, I was consuming between 350 and 1,000 calories daily from sugary treats, so I made a concerted effort to include more unsweetened dairy, fruits, grains, and legumes. I aimed to keep my cravings from merging with hunger.

I asked my mother and husband to act as my “sugar police.” They provided rational support when I considered quitting, and when others encouraged me to indulge in desserts at gatherings, they intervened.

I consumed numerous articles and videos about 30-day no-sugar challenges and the adverse effects of sugar. This helped keep my motivation high.

The first ten days were tough, filled with self-doubt, discomfort, and emotional ups and downs — but fortunately, things improved.

Days 11 to 20:

A glimmer of hope appeared during Days 11 to 20.

My sugar cravings became less intense, and the fatigue and mental fog lifted, leading to a boost in creativity.

After the carb-heavy binges of the previous days, I realized that restricting myself to only fruit for dessert left me unfulfilled. I needed to align with my body instead of fighting against it. I sought out delicious desserts that contained no added sugars.

I tapped into my creativity:

If I craved chocolate, I would whip up a smoothie with a spoonful of 100% cacao powder, a banana, a quarter of an avocado, a spoonful of chia seeds, and 250 mL of milk. It was delicious!

For baked goods, I crafted banana bread using two ripe bananas, 150 grams of oats, vanilla extract, cinnamon, two eggs, and 12 walnuts. It paired perfectly with mint tea.

After lunch, instead of just fruit, I combined it with cheese. Picture a creamy brie with ripe grapes or a rich camembert with sweet kiwi — incredible!

On day 12, I decided to use this challenge as an opportunity to enhance my gut microbiome. Altering our diets can shift our microbiota, so I thought: Why not use this chance to make mine healthier and more varied?

To achieve this, I included a small serving of fermented foods with most meals (kefir, sauerkraut, kimchi, tempeh, or kombucha) and ensured I consumed a wide range of fruits, vegetables, legumes, nuts, and seeds (aiming for 30 different types weekly).

For example, one day I had:

• Breakfast: Avocado toast with two eggs, arugula, tomato, and a side of kefir, yogurt, chia seeds, blueberries, and a mix of nuts.
• Lunch: A hearty salad of mixed greens, red cabbage, beets, radishes, and carrots with lentils, tuna, sauerkraut, and a dressing of balsamic vinegar and olive oil. For dessert, cheese with fruit.
• Afternoon snack: The delightful chocolate smoothie mentioned earlier.
• Dinner: A simple yet delicious hake dish steamed with onion, fresh coriander, shiitake mushrooms, asparagus, sweet potato, and garlic powder.

On this day, I consumed over 20 different fruits and vegetables. Epic.

However, I didn’t always eat this way. I believe in an 85-15 approach to food — even during this challenge.

On weekends, I still dined out. Although I was mindful in my choices (skipping baby back ribs and ketchup-laden burgers), I didn’t obsess over the ingredients.

I carefully selected my meals and avoided dessert. That was my only rule.

Even with those occasional “cheat” meals, I still experienced many of the well-known benefits of a no-sugar challenge:

• Increased energy.
• Improved sleep.
• Decreased hunger.

Days 11 to 20 were filled with experimentation that helped me navigate this challenge effectively.

Days 21 to 30:

The final ten days were the easiest, accompanied by significant self-reflection.

What would happen next?

This question lingered in my mind. Although I felt in control and my cravings were at an all-time low, I was anxious: Would I revert to my old sugar-dependent habits post-challenge?

Feeling apprehensive, I turned to journaling. I wanted to explore my relationship with sugar, to uncover my triggers.

Here’s what I discovered:

• Sugar and Identity: My family calls me Alex instead of Alexa when I’m hangry because they say I eat like a man. While I once found this amusing, I’ve realized I don’t want my identity tied to my eating habits. I often overindulge to fit this label, and that cycle needs to end.
• The binge-guilt cycle: I had been in a good mood throughout the challenge. Why? Because I didn’t feel guilty. Before, overindulging in sugar left me feeling terrible and led to more consumption. During the challenge, while I still binged, it wasn’t on sugar, providing some relief.
• Emotional Eating: I learned that I tend to eat emotionally. On joyful days or when seeking a reward, I often indulged in breadsticks, chestnuts, and grapes. I'm now exploring alternative ways, like gaming, to provide myself with rewards without food.
• Sugar and Completionism: I discovered that my desire to clean my plate is a key factor in my overindulgence. Even when full, I feel compelled to finish everything, a behavior I need to break to achieve moderate sugar consumption.
• The sugar habit: Although cravings were minimal during the last days of the challenge, I noticed I still expected a treat after meals out of habit. Even without wanting something sweet, I felt compelled to have something, a pattern I’ll need to change.
• Surfing the Urge: One of the most valuable lessons was learning to navigate sugar cravings. Previously, I was my cravings, making them hard to resist. Now, I can recognize them as separate from myself, allowing me to choose how to respond.
• The beauty of mindful eating: My previous high sugar intake dulled my ability to appreciate flavors. It took days without added sugars and a focus on mindful eating for my palate to reset. Now, I can savor the creaminess of cheese and the crispness of toast, essential skills for my post-challenge life.

After reflecting on all this, I felt prepared for what would follow.

Chapter 3: The Results

Once the challenge concluded, I assessed my findings: Did I lose fat? Did my cravings persist a week post-challenge? Had I transitioned to a moderate sugar consumer?

Here’s what I discovered:

The most visible change:

Losing body fat and maintaining a healthy weight are well-known benefits of reducing sugar intake. Naturally, I tracked my appearance and weight throughout the 30 days.

Here’s my before and after:

As illustrated, not much changed visually. However, according to my gym’s scale, I lost some weight, primarily fat.

Despite substituting sugar calories with other foods, I lost about a kilogram and 1% body fat. This may stem from not fully compensating for the calories I previously consumed from sugar. As I’m not currently tracking calories, it’s possible I ended up eating less overall.

It’s crucial to note, though, that I maintained my average of 10,000 steps daily and continued my resistance training (three full-body workouts weekly). I didn’t increase weight or reps during these 30 days, which likely explains why my muscle mass remained unchanged.

So… yes, I did lose weight — specifically fat. The results would have likely been more pronounced if I hadn’t compensated with additional food to replace my sugar-derived calories before the challenge.

Nevertheless, my primary goal wasn’t weight loss; I’m merely pointing out that cutting sugar can lead to fat loss (though I wouldn’t recommend anyone pursue an excessively low-calorie diet).

The most significant takeaway:

After waiting a week post-challenge, I tackled the crucial question: Does eliminating added sugar for a month genuinely reduce cravings?

The short answer: Yes.

The longer answer: Yes, cravings are less intense, and sweets taste sweeter than before. However, achieving moderation is a separate challenge.

Here’s why:

On day one post-challenge, I had three Magnum almond bars at home. I chose to test myself with one. Previously, I would have devoured them all in one sitting. So, had anything changed?

Yes and no.

Yes, I genuinely didn’t crave ice cream after lunch. I had no desire for it.

But…

Once I tasted one — even though it was sweeter than I remembered — I felt compelled to eat the other two. The urge to “complete” the task overpowered me, leading to intense guilt: Was this all for nothing? Would I always be a sugar addict?

In that spiral of despair, I found myself at a nearby café, ordering cheesecake and hot chocolate. The binge-guilt cycle returned.

Still, I can confirm that things have changed.

On day one post-challenge, I wasn’t driven by a sugar craving. What influenced me were self-sabotaging beliefs and behaviors I need to address to become a moderate consumer.

Furthermore, as days two to seven passed, my cravings didn’t revert to their pre-challenge intensity. Now that I’m aware of the underlying reasons for my lack of moderation, I’ve become more mindful and haven’t overindulged.

I plan to continue evaluating the outcomes of the challenge in the coming weeks and months (and will document my findings).

For now, my conclusion is clear: A no-sugar challenge can significantly reduce cravings, even if the journey to moderation requires further work.

Note: According to my mom, I went a bit overboard on my first day post-challenge because I spent a lot of time fixating on Magnum bars and cheesecakes during the challenge. She’s optimistic that having let it all out will help me manage cravings and moderation better moving forward. This is yet another theory I’ll explore in the weeks ahead.

The unexpected mental and physical benefits:

I also experienced the following improvements:

• Enhanced mood: As mentioned earlier, my mood significantly improved after the first ten days. Perhaps it was because I no longer felt guilty about losing control, or it could be linked to the established connection between high sugar intake and poor mental health.
• Increased energy levels and better sleep: After the initial ten days, my nights were filled with more restful sleep, and my days brimmed with energy. A 2016 study suggests this could be due to two factors: First, sugar harms mitochondria, and cutting back can improve cellular energy production. Second, replacing sugary treats with nutrient-dense foods likely reduced any micronutrient deficiencies.
• Decreased appetite: As the challenge progressed, my hunger diminished, as noted in the aforementioned study.
• Altered palate: After two weeks, fruits, coconut water, legumes — everything tasted sweeter and more delightful.
• Improved bowel movements: Transitioning from sugary treats to fiber-rich foods like fruits, veggies, legumes, and whole grains resulted in more frequent and easier bathroom visits. Perhaps this indicates my microbiome improvement is on track (yay!).

Overall, this challenge left me feeling happier, leaner, more energetic, and less hungry. Although I still need to work on moderation, I can confidently assert that my sugar cravings have significantly diminished.

Success!

Note: While most no-sugar challenge narratives and scientific literature cite clearer skin and enhanced oral health as benefits, I didn’t notice any changes. My skin was already clear, and my oral health has always been good. Knocks on wood

Chapter 4: Was It Worth It?

In the first ten days, I would have exclaimed, “Absolutely not!” I was on the brink of quitting after nearly every meal.

However, as the following twenty days unfolded, I began to understand the profound importance of this experience — and not merely for the expected reasons.

Yes, my cravings have diminished (even if I still need to refine my moderation). Yes, I feel more energized and fulfilled. Yes, I even shed some fat.

But those aren’t the primary reasons I believe every self-proclaimed sugar “addict” should consider this challenge.

It compelled me to engage in deep self-reflection regarding the roots of my sugar consumption habits. I gained valuable insights into myself, from completionist tendencies to harmful self-imposed labels.

This challenge was worth every tear and uncomfortable craving because it fostered a healthier relationship with sugar and myself.

So, was it worth it? Would I recommend it?

Absolutely!

If you now feel inspired to take the plunge, here’s a recap of the tips I discovered throughout my journey:

• Increase your portions. Hunger + sugar cravings = miserable days.
• Avoid becoming overly hungry. Eat more frequent meals throughout the day.
• Focus on whole, unprocessed foods. They’ll help you feel energized and ensure no added sugar is lurking.
• Choose whole grains over refined ones. The latter can rapidly spike blood sugar, leading to more cravings.
• Master the art of label reading. Sugar has numerous names.
• If you view sugar as a reward, brainstorm alternative ways to treat yourself.
• Enlist a “sugar police” ally. Their role is to pull you back from the edge whenever you’re tempted to give in and assist you in social situations.
• Consume motivational content to bolster your resolve.
• Don’t berate yourself for mistakes. Guilt will only exacerbate relapses. It’s better to practice self-compassion and remember that one meal is only a small fraction of the overall challenge (considering three meals daily). It’s inconsequential.
• Use this time to ponder why you overindulge in sugar. Is it completionism? Emotional eating? Restrictive behaviors? This understanding will be crucial for your post-challenge life.

Abandoning added sugars will be challenging. You’ll doubt yourself many times. Yet once you push through the initial ten days, everything shifts.

Your life will be transformed.