Tag: No Sugar Challenge

The No Sugar Diet Book List

The No Sugar Diet Book List

The No Sugar Diet Book List

We will help you find the best no sugar diet book for you. There are a few good ones out there, but this list will help you find the one(s) that speaks to you.

In my quest to get our family healthy for the long-haul, I did extensive research to find the books that would not only help us all cut sugar, but eat in a sustainable, healthy way.

No Sugar Diet Books that Produce Results

These are the books that really helped. When I say they really helped, I mean it. As a result of the information in these books, I lost 60 lbs (after baby number two) and my husband lost 100 pounds. We have both kept the weight off for two years now! Moreover, I feel like the lifestyle changes we have made are sustainable.

In addition to the weight loss my family saw, we also saw an increase in energy, an increase in the desire to workout more, better skin, a decrease in inflammation, and the elimination of heartburn/digestive issues. It was a big deal! Also, my 65 year old mom quit sugar and improved her inflammation issues with her arthritis in her hands.

This is my experience, and it has made me a “No Sugar Evangelist.” If you have taken part in our Free Ten Day Sugar Detox Course or read any of our no sugar articles then you will remember many of the other reasons for reducing or eliminating sugar. Such as:

The Top Reasons to Eliminate/Reduce Sugar

    • Some people show sugar fat to the world and some people hide the fat around their organs, but it has the same consequences.
    • Diabetes, Heart Disease, Inflammation, Tooth Decay, Fatty Liver Disease, and probably Alzheimer’s, Cancer and Aging.
    • Just as some people can be addicted to cigarettes and alcohol, some people are addicted to sugar. Take back your control.

So, let’s get to it! Let’s find you a no sugar diet book to change your life.

The Top No Sugar Diet Book List

1. Why We Get Fat and What to Do About It
By Gary Taubes

Best No Sugar Diet Book: Why we get fat and what to do about it

This is the first no sugar diet book I read that helped me to reevaluate sugar in my life and lose 60 lbs. This is your book if you are like me in that you enjoy learning the science behind everything. Once I understood just how my body works in regards to processing carbs, sugars, and fats, it all just clicked!

That said, Why We Get Fat is actually a more to the point version of Taubes’ book Good Calories, Bad Calories. So, it covers no sugar diet science, but it also delivers a to the point action plan to help you kick your bad habits to the curb.

Thanks to Taubes excellent reporting of the research behind sugar, I will never go back to eating the way I did before.

Extra Credit No Sugar Diet Book: The Case Against Sugar by Gary Taubes

I listened to this one on Audible. It was really the only way even I, an admitted super nerd, could get through it. It is a dry account of how sugar has changed our culture over the last hundred years. However, it is a good and necessary book for America. The information in it is fascinating, in its own way – promise!

2. The Obesity Code
By Jason Fung

the obesity code by jason fung

The Obesity Code is so much more than a no sugar diet book, although it talks about sugar extensively. I will tell you that this book is intense, but it picked up where “Why We Get Fat…” left off in changing our lives forever. It is because of Fung’s book that my husband is now able to keep off the 100 lbs that he lost when we first cut sugar.

Jason Fung, MD is a kidney specialist. As a result, he has a unique perspective on what sugar and processed foods do to our body and organs over time. This is another “science-y” book that takes some time to read. However, it is worth it to get through it. The Obesity Code would be a good one to listen to on Audible.

The book kept me interested to the end. I could not wait to see how all the research in the front of the book would come together in an action plan in the back of the book. I am happy to report that it does. After reading The Obesity Code, I knew what was necessary to keep my family healthy for good.

3. Year of No Sugar: A Memoir
By Eve Schaub

year of no sugar, best no sugar diet book

A Year of No Sugar is a no sugar diet book for those of you who do not like diet books. Written as a memoir, Eve writes about her family’s whole year of living sugar free. They cut out fructose (sugar) completely and this book tells the story of why and how they did it. There is great advice for all of us on how to live sugar free or low sugar – especially with children.

I loved this book. Eve’s journey gave me the motivation to start my own. The book still explains some sugar science, but it is more story than research book. Does that sound better to you? I listened to this one a couple of times as an audio book. It is a good one to listen to. You can try Audible for free with this link if you want to give it a shot.

4. I Quit Sugar: Your Complete 8-Week Detox Program and Cookbook By Sarah Wilson

I quit sugar

If you are looking for a step-by-step process to getting sugar out of your life, Sarah Wilson gives it to you in I Quit Sugar. Remember, sugar is eight times more addictive than cocaine. While we have a free 10 Day Sugar Detox for you on this site, sometimes you need a bit more. I Quit Sugar has sugar science, detox advice, a week by week plan, and recipes to help you detox sugar from your diet.

While I didn’t complete her 8 week plan day by day, I did use her book to help in my month to month journey to reduce sugar. I appreciated how she offers advice on how to beat sugar cravings with natural alternatives. In addition, I have used many of her recipes for the last couple years.

Added Help From Sarah: The I Quit Sugar Cookbook: 306 Recipes for a Clean, Healthy Life.

No Sugar Book Summary

The Top No sugar diet books to help you eliminate sugar

The No Sugar Diet Book list should give you a good start on your journey to eliminate or reduce sugar. Start with either Why We Get Fat or the Obesity Code if you enjoy reading about the science and research behind why you are cutting out sugar. On the other hand, if you are more motivated by stories, recipes and a little less data, start with Year of No Sugar or I Quit Sugar.

Personally, I read them all and benefited from them all. They are the kind of books you want to own and return to often (or lend to friends). I got a couple of them from the library originally, before deciding I needed to own them all for reference.

Good luck with no sugar! Please let us know how your quitting sugar journey is going.

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Zero Sugar Days – Ten Day Sugar Detox Challenge

Zero Sugar Days – Ten Day Sugar Detox Challenge

10 Day Sugar Detox: Days 6 – 10, Zero Sugar

Day Six / Seven / Eight / Nine: Zero Sugar

You are now ready to eat zero sugar for five or more days! We have a few zero sugar five day meal plans on this page for you. In addition, we have a large Pinterest Board with TONS of zero sugar meal plan options that you should follow!

Part 2 Everyday Day Photo Challenge:

Instagram/Facebook your meals! Use #MLHsugardetox as your hashtag.

Taking photos of your meals may actually help you to lose weight and/or stick to your zero sugar plan! Not only will it make you more mindful of what you are eating, but it also gives you some accountability to share socially what you are putting into your mouth during your no sugar challenge. It may also help someone else to see what options are available in the no sugar world.

Zero Added Sugar Food Planning

We do have meal plans pictured below to help you plan your zero sugar days. However, here are some notes to consider when doing your own planning.

Note One: Fruit

Fruit has fructose in it, but it also has fiber in it. (Fruit juice does not have fiber, and is not allowed during the challenge.) However, some of you might want to eliminate fruit for the last 5 days of your challenge as sometimes the sweetness will lead you to crave “the hard stuff.”

I would personally suggest cutting out fruit besides berries and avocados which has a ton of fiber in them, just for these last 5 days to truly feel the benefits of being “sugar free.” I am completely for fruit in my own diet otherwise as I love the fiber, vitamins and minerals that fruit provides.

Note Two: White Flour

Another consideration is white flour. White flour is also something you might consider leaving out for these 5 days. Bread without any sugar is hard to come by in the grocery store anyway, but if you would like to try a bread that is free from sugar or strange sugar substitutes, try Ezekiel Bread.

Note Three: Dairy

Again on Dairy – Lactose is counted as sugar on food labels as it is a form of sugar, but it is not fructose, so it does not count as part of our challenge. Added sugars that include fructose are what we are looking at for the sake of this challenge. A lot of yogurt has added sugars in it, so for the sake of this challenge, stay away from yogurt unless you know there is no
added sugar in it. Check the ingredient list and watch out for all the sugar words.

Note Four: Carbohydrates

This isn’t a low-carb / no-carb challenge, just a fructose elimination challenge, but there is growing evidence that limiting carbs may help the body in many ways.

Note Five: “Sugar-Free” Labels

Watch out for “sugar free” as this typically means that the messed around with strange sugar substitutes and sugar alcohols that we want to avoid for this challenge.

Note Six: Diet Sodas

Cut them out. They are not good for you. Yes, they are “sugar free,” but I am sure you can quickly search online for all the reasons that they are not beneficial for your health and may even cause you to crave sweet things. If you must, you must. I get it, but if you need to caffeine, go for coffee if possible. Cream in your coffee is just fine. Real cream like half and half is good and heavy creams is even better! Watch out for the sugars in coffee creamers.

Note Seven: The “Health Halo”

Finally, “organic,” “gluten-free,” “non-gmo” things can also be sugary things. Watch out for the “health halo” that hovers around packaging that wants you to think its innocent. Perhaps it is, perhaps it is not. Remember that 74% of packaged food has sugar lurking in it!

Zero Sugar Meal Planning Examples

Here are a couple different meal plans you can use to help you design your zero sugar days.

Sugar Detox Plan Zero Sugar
Simple Zero Sugar, Detox Plan

Zero Sugar Options for the Tough Stuff – Breakfast, Drinks & Snacks

Breakfast Options – Zero Sugar

  • Smoothie (if including fruit): Berries, Vanilla Unsweetened
    Almond Milk and/or Coconut Milk, Unsweetened Protein
    Powder, Leafy Greens
  • Wrap: Zero Sugar Tortilla, Egg, Avocado, Cheese, Chalula
    (Hot) Sauce
  • Avocado and String Cheese
  • Toast (check your bread for sugars) with no sugar peanut
    butter (ingredient list should be 2-3 items long) or butter
  • Almonds
  • Shredded wheat cereal (no sugar) with berries if eating fruit
  • Coffee with half and half/heavy cream
  • Homemade peanut butter oat bars (no sugar or honey or
    maple syurp)
  • Unsweetened Almond milk and protein powder
  • Eggs, bacon and toast (again, check your bread)
    Drink Options – Zero Sugar
  • La Croix
  • Unsweetened Iced Tea
  • Green/Black Tea or Herbal Tea
  • Dry Red Wine – Red Zin, Cab, Pino (For the last 5 days of the
    challenge, try to avoid alcohol all together, but if you must,
    these are the best options with very small amounts of sugar)

Snack Options – Zero Sugar

  • Popcorn
  • Apples and no sugar added peanut butter
  • String Cheese
  • Avocados
  • Carrots and hummus
  • Mini Cucumbers
  • Nuts
  • Spoonful of Coconut Oil

Day Ten: Looking Forward

This is your last day of the Stop Our Sugar 10 Day Challenge, but is only the beginning of your new relationship with sugar. Today we want you to share with as many people as you can what sugar is to you now.

Please write down the answers to these questions. Then, share online or talk with your friends and family:
  • How do you feel after 5 – 10 days without sugar?
  • How will you eat sugar (or not eat sugar) going forward?
  • Next, what have you learned about your body, yourself or about how sugar interacts with you?
  • What do you think everyone should know about sugar?
  • Finally, what do you think needs to be done on a national level/international level to save us all from our current health crisis?

Tell Your Sugar Detox Story

Finally, tell your story and be a part of the no sugar movement that is unfolding all over. We all need each other on this journey to make permanent changes in our habits and behaviors.

Let’s work together to make changes where they are the most effective. Our goal with the Ten Day Sugar Detox project is to do everything in our power to change individuals’ lives in regards to their relationship with sugar and then to be a part of the national story through organizations that can make a difference in our government, in our schools and in our grocery stores.

Please join us however you can in making a difference in the lives of those around you, and email us or talk to us on Facebook about what you are doing!

Thank you for being a part of our Ten Day Sugar Detox Challenge.

Carly Cummings, Medicare and Medigap Expert

Much Love,
Carly and the Medicare Life Health Project.

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10 Day Sugar Detox

10 Day Sugar Detox

The Sugar Detox Introduction

Welcome to the Medicare Life Health 10 Day Sugar Detox Challenge!

Get ready to feel better and to make a difference in your own health as well as the health of your bank account! There are a few ways to approach the Sugar Detox Challenge, and we want you to chose the path that you know you will be successful following.

Sugar is eight times more addictive than cocaine…

Cutting Sugar is the #1 Lifestyle Change to Save Money on Health Care Costs

… so some of you might need a powerful approach to tame a long standing addiction while others of you might just need a little push in the right direction again. The goal of the 10 Day Challenge is to help you in creating awareness of sugar in your life and then to re-evaluate the role of sugar in your diet going forward.

You can start this challenge at any time and repeat it as many times as you need. Sugar reform in your diet is for life, not just for 10 days. When you do start your challenge, you will make an announcement to your friends / family / social circles, whatever you need to stay motivated and accountable.

Let’s start with WHY we need to stop eating sugar before we get to the how:

“I am not against sugar, when it is appropriate and rare.”
Dr. Lustig

Just a few UCFS Sugar Science Facts:

  • Added sugar is in 74% of our packaged foods.
  •  Scientific evidence shows too much added sugar, over time, is linked to type 2 diabetes, heart disease, non alcoholic fatty liver disease, lipid problems, and hypertension; all of which are part of what is called Metabolic Syndrome.
  • Evidence is also mounting that high levels of sugar consumption can fuel some cancers and is linked to inflammation, dementia or Alzheimer’s and more rapid aging.
  • 31% of American adults and 13% of kids suffer from non-alcoholic fatty liver disease (NAFLD).
  • 75% of health care costs are from metabolic syndrome diseases. – This is not just about overweight people. 20% of obese people have a healthy metabolism, and 40% of skinny people actually have the metabolic diseases caused by sugar consumption. That means 60% of the entire US population is suffering from metabolic diseases.
    source: sugarscience.ucsf.edu

What is the end result of the Sugar Detox?

Now, that will be up to you. There is no real nutritional value in having any sugar in your diet. Therefore, you will need to decide what role sugar will play in your life going forward. Remember, just like the toxin alcohol, when sugar is used seldom and in small amounts, it is much easier for your body to process and dispose of properly and keep you healthy.

Here are some conclusions you could come to:

  • I need to eliminate all sugars (fructose) from my diet.
  • I need to follow the American Heart Association recommendations. Including that women and children take in no more than 6 teaspoons of added sugar a day. (No sugar for children under two.) Men no more than 9 teaspoons a day.
  • Or some other similar goal.
    MY GOAL: ____________________________________

Sugar Addiction Quiz

Before starting your 10 Day Challenge, perhaps you would like a baseline for where you are starting in your journey. Taking a “Sugar Addiction Quiz” will help you contour your Sugar Detox Program.

This will help you decide if you need 5 days of prep first and then 5 days without sugar, or if you can go cold turkey from day one and do 10 days without sugar. It will also help you decided what you need to cut out of your diet for 10 days to be successful. Whether that is all fructose, or just added sugars, and whether or not you can keep simple carbs in your diet.

Here are some of our favorite Sugar Addiction quizzes:

Resources Available

There are many resources available to help you on your 10 day sugar detox journey, and this guide is one of them. We will provide you with steps/goals each day as well as food suggestions for your zero sugar days.

The Ten Day Challenge Part One – Continued on the next page.

Remember, you should always consult a physician if you have any concerns, and know that this plan contains general information nutrition, health and diets. The information is not medical advice. Please don’t treat it as such.

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