What to expect: As with any dietary change, sticking to it is key. If your goal for this challenge is to reduce sugar from your diet long term, being able to get through the first few difficult weeks of this challenge is crucial. Sugar in itself isn’t “bad”, but it should be eaten in moderation alongside a healthy diet. The first two weeks of the challenge are the most difficult because you are training your body to restrain from added sugar that used to be a part of your diet and may have even become an addiction.

Don’t be alarmed if over the next few weeks, you don’t feel like yourself. You may start experiencing “sugar withdrawal” symptoms that often include brain fog, anxiety, headaches, fatigue and even depression. It’s pretty amazing the effects sugar has on our bodies.

Check-in: If you're through the first week, how are you feeling? Were you surprised by any withdrawal symptoms you experienced? This first week you may have a mix of emotions. Maybe you started off energized and confident about taking on the challenge of eliminating added sugar. And now, a few days in, you may feel cranky and irritated because you're missing your sweet beverage.

Consider what's gone well for you and what you can try differently to make the challenge easier. Did meal-prepping help? Do you have support from friends, coworkers or family that's making this first week more tolerable?

There are so many tools on the internet and apps for your phone to help you in this journey. Don't forget to join our SPH Sugar Challenge Facebook Group for extra support, recipes and tips navigating ingredient labels.

Pro-tip: Days 10-12 can be most challenging

There are a few days in the middle where it's common to consider quitting. You've made it through the withdrawal symptoms, but you're not feeling the full benefits of increased energy and better sleep yet. You're tired of eating salads and you miss sweet treats or dining out with friends and family. While you're tempted to throw in the towel, we encourage you to hold strong! The benefits are coming, and you want to experience them!

What to eat: During the first 21 days of this challenge, no food is off limits other than those with sweeteners and sweetened drinks of course. Remember, sweeteners include the artificial and the natural kind, like honey and maple syrup. Try to eat foods from the five food groups: proteins, dairy, fruits, veggies and whole grains. This will help keep your body sustained with the nutrients it needs to function properly. Don’t forget to eat! Make sure you're eating real food regularly throughout the day. Drink extra water to help curb your cravings. 

Snack Ideas(read the ingredients!): 

Hard boiled eggs 

Nuts 

Cheese 

Fruit 

Hummus 

Veggies 

Smoothies 

Dried fruits

Fresh squeezed juice 

Plain yogurt with fruit  

Cowboy caviar with tortilla chips (Just omit the honey or maple syrup)

Common foods with added sugars to avoid: Bread, packaged protein bars, granola, yogurt, gum, salad dressings, beef jerky, dried fruits, fruit juice, cereals, common lunch meats, most meals at restaurants, and most pre-packaged foods.  

Don’t worry, you can find quality food with good ingredients if you look for it! As a word of encouragement, if you happen to get off track one day and eat some added sugar, you can still jump back into it the next day and try again. This doesn’t have to be perfect, just give it your best!