Reduce Cravings – Reset Metabolism – Lose Weight – Lower Blood Sugar. Embarking on a zero sugar diet can be a transformative experience for those seeking to revolutionize their health and well-being. In her groundbreaking book, “Zero Sugar / One Month,” Becky Gillaspy delivers a powerful and insightful guide to help readers break free from the clutches of sugar addiction and reclaim control over their lives.
Discover the secrets to a healthier, more vibrant life by diving into this comprehensive review of “Zero Sugar / One Month” and learn how you can transform your relationship with sugar in just 30 days.
Table of Contents
Genres
Health, Nutrition, Motivation, Inspiration, Personal Development, Wellness, Self-Help, Personal Development, Dieting, Fitness, Cooking, Lifestyle, Inspirational
In “Zero Sugar / One Month,” Becky Gillaspy presents a comprehensive 30-day plan to help readers eliminate sugar from their diets and experience the numerous benefits that come with this lifestyle change.
The book begins by educating readers about the detrimental effects of excessive sugar consumption on both physical and mental health. Gillaspy then provides a step-by-step guide to gradually reducing and eventually eliminating sugar from one’s diet.
She offers practical tips, meal plans, and recipes to make the transition easier and more sustainable. Throughout the book, Gillaspy emphasizes the importance of mindfulness, self-compassion, and developing a healthy relationship with food. By the end of the 30-day journey, readers can expect to experience improved energy levels, better sleep, clearer skin, weight loss, and a heightened sense of overall well-being.
Review
“Zero Sugar / One Month” is a must-read for anyone looking to improve their health and break free from the grip of sugar addiction. Becky Gillaspy’s writing is engaging, informative, and empowering, making the book accessible to readers of all backgrounds.
The author’s expertise as a healthcare professional shines through as she provides scientific evidence to support her claims while also offering practical advice that readers can easily incorporate into their daily lives.
One of the book’s greatest strengths is its emphasis on a holistic approach to health, addressing not only the physical aspects of sugar elimination but also the emotional and psychological challenges that may arise during the process.
Gillaspy’s compassionate and non-judgmental tone creates a supportive environment for readers, encouraging them to be kind to themselves as they navigate this transformative journey. While the 30-day plan may seem daunting at first, the author breaks it down into manageable steps, making it feel achievable for anyone willing to commit to the process.
Overall, “Zero Sugar / One Month” is an exceptional resource for those seeking to improve their health and well-being by breaking free from the chains of sugar addiction.
Introduction: Eliminate sugar; regain well-being
Zero Sugar / One Month (2024) is a roadmap aimed at helping individuals eliminate sugar from their diet to achieve long-term health. It provides actionable advice, including guides on what to eat, how to resist temptation, and a day-by-day timeline of what to expect – along with motivational anecdotes and tips to navigate emotional challenges and build confidence throughout the 30-day journey.
We all know added sugar isn’t good for us – it leads to weight gain, high blood sugar, ravenous cravings, and a sluggish metabolism. Yet it’s become so ubiquitous in our modern lives that it’s increasingly hard to avoid. Your mission now, should you choose to accept it, is simple: eliminate all added sugars for 30 consecutive days. Simple? Yes. Easy? Not necessarily.
Fortunately, you’ve landed on a structured playbook that can make this dream a reality. While we can’t cover all 30 daily guides in the scope of this Blink to Zero Sugar / One Month, we’ll explore a few from each of the ten-day segments to give you a specific focus and action.
The challenge can be taken on by anyone, no matter where you are in your health journey. Keto? Great. Vegetarian? Go for it. Intermittent faster? Welcome aboard. While you’ll invariably see results within the first week, the full array of rewards – think clearer skin, more energy, and fewer bathroom issues – will be found at the end of the month. So try to complete the full challenge; your mind, body, and soul will thank you for it!
Before we dive into the nitty-gritty, your first task is to decide on the exact date you’ll start, then complete the Day 0 Self-Assessment. Do this by noting your current weight, body fat percentage, and BMI. Measure the circumference of your chest, waist, hips, and one arm and leg, too. For an extra motivating boost, snap a few “before” photos to reflect on at the end of your journey.
OK, are you ready to embark on the Zero Sugar / One Month challenge? Let’s get started!
Days 1–10
Let’s kick off your Zero Sugar / One Month challenge by setting the ground rules.
For the next 30 days, avoid any food or drink with sugar listed as one of the first three ingredients. If you’re unsure whether sugar is a primary ingredient – while eating out at a restaurant, for example – play it safe and skip it. Natural sugars, such as those found in fruits, nuts, seeds, and yogurts, are allowed in small amounts, but avoid fruit juice entirely.
Noncaloric sweeteners like allulose, monk fruit, and stevia are fine to use in the first weeks, but try to wean yourself off them as the final week approaches.
It’s also recommended that you print out a calendar to chart your journey through the 30 days. Author Becky Gillaspy calls this your “I Did It! Report Card” and invites you to place a check mark, smiley face, or sticker in the box for each day you successfully go sugar-free.
With the ground rules in place, let’s look at what the first ten days entail. Essentially, this first leg is all about starting how you wish to continue.
On day two, for instance, the focus is setting up your environment for success. To do this, scan your kitchen counters, cupboards, fridge, freezer, and “secret stashes.” What small changes can you make to turn your home into a temptation-free zone? For example, can you remove sugary drinks from the fridge and replace them with a water pitcher or bottle of seltzer?
On day four, your action is to prepare a “survival pack.” You’ll likely encounter moments of intense hunger while you work on kicking your sugar habit to the curb. If you get hungry, eat! Just arm yourself with high-fat, low-carb snacks like beef sticks, raw nuts, or stuffed olives – and always have a survival pack of your favorite option on hand.
On day seven, introduce yourself to “Stoppers.” A Stopper is an activity, drink, or item that prevents you from overeating or turning to a sugary vice. Taking the dog for a short walk, sipping hot tea, or brushing your teeth are all examples of powerful Stoppers, but feel free to experiment until you find one or two that work best for you.
Congratulations! You’ve made it to the end of the first ten days! Give yourself a well-deserved pat on the back, then complete the Day 10 Self-Assessment. As on day zero, record your weight, body fat percentage, and BMI. Then, measure the circumference of your chest, waist, hips, and one arm and leg. If you took any photos, do so again here – matching your shots, positioning, and background as closely as possible for the best effect.
Days 11–20
By now, you’ll have started to collect an impressive string of check marks, smiley faces, or stickers on your “I Did It! Report Card.” Isn’t it amazing how motivating such a simple system can be?
At this stage of your Zero Sugar / One Month challenge, however, you may have faced – or will soon face – a setback or two. Perhaps you absentmindedly grabbed a piece of candy from the office break room, or an emotional personal experience had you hunting down some ice cream. How do you know when you deserve your check mark/smiley face/sticker for the day?
While perfection is the goal, it’s rarely reality. If you contained your slipup and quickly realigned with the sugar-free ground rules, feel free to call that day a success. It’s likely that you’re now better prepared for similar slipups in the future.
If, on the other hand, the slipup was more of a sugar free fall, leave the day unchecked. Then either add on an extra day at the end of your 30 days, or elect to be satisfied with the days you did succeed.
With that, it’s time to look at what the second set of ten days involves. The overarching theme for this leg is “keep on keeping on.”
Take day 12, where you’ll focus on exterminating ANTs, or Automatic Negative Thoughts. You’ll have invariably encountered an ANT along your sugar-free journey thus far, leaving a trail of anxiety, fear, or self-doubt in your mind. Recognize that everyone experiences ANTs – then shift your attention to an empowering thought, such as how much better you feel in your clothes, or activity, like playing a favorite song.
Similarly, day 13 encourages you to have a “That Went Well Day,” in which you celebrate every small win within the 24 hours by exclaiming “That went well!” Cut open a perfectly ripe avocado? “That went well!” Turn away the bread basket without any fuss? “That went well!” After-dinner Stopper prevent you from reaching for dessert? “That went well!”
Well done! Twenty days in the books! You should genuinely feel proud of your efforts so far. Studies have shown that most people abandon their goals on day 19, so you’ve already achieved what few others have.
Now for your Day 20 Self-Assessment. As you did on days zero and ten, note your weight, body fat percentage, and BMI. Then, measure the circumference of your chest, waist, hips, and either arm and leg. If you skipped taking photos at the beginning of your Zero Sugar / One Month challenge or again at the Day 10 Self-Assessment, here’s a last chance to capture some photographic evidence of your journey. The results you’ll see in the next ten days will still be worth recording!
Days 21–30
Before we dive into the last ten days of your Zero Sugar / One Month challenge, let’s have a quick chat about life beyond day 30.
Of course, what you choose to do come day 31 is entirely up to you. Perhaps the past 30 days have converted you to sugar-free living for life. But maybe you’ll simply opt to moderate your pre-challenge sugar intake going forward.
Either way, do something special to celebrate on day 31. This celebration doesn’t have to include food – you could buy a new outfit, for instance – but it absolutely can. After abstaining from sugar for 30 days, you may feel tempted to go on an all-out binge, but you could also consider containing your sugar free fall to just one meal or treat. As you probably already know or will soon discover, overindulging is unrealistically romanticized. The splurge often feels like heaven in the moment, but it can swiftly slide into a hell of bloating, gas, and mood swings. That said, you do you. You deserve whatever celebration you deem most appropriate.
With the end in mind, these final ten days are all about preparing you for life beyond the finish line. But keep charting your progress on your “I Did It! Report Card.” Sometimes proximity can make progress harder, so arm yourself with all the motivation you can get!
Day 24 is a big one, in which you’ll shed the crutches of noncaloric sweeteners and excessive fruit consumption. If you’ve been using allulose, monk fruit, stevia, or similar products up to this point, set them aside for the remaining time and limit your fruit intake to two pieces per day. Doing so will wean your tastebuds and brain off sweetness in general, helping you to establish a healthier baseline at the end of the challenge.
Day 27 will also equip you for healthier living after the challenge, bringing your awareness to the fact that all cravings pass. You’ll have cravings when you reassimilate into the world, and that’s OK. Even the strictest sugar-free adherents among us do. What’s also true is that these thoughts and feelings will pass – and, crucially, they’ll pass whether or not you submit to sugar. It can be powerful to remember that people very rarely think, “I’m so pleased I just ate sugar!”
Congratulations! You’ve made it to the end of the Zero Sugar / One Month challenge! What an incredible accomplishment! The only thing left to do is complete the Day 30 Self-Assessment. For the last time, record your weight, body fat percentage, and BMI, as well as the circumference of your chest, waist, hips, and one arm and leg. If you took any photos throughout your journey, do so again here, matching your shots, positioning, and background. Then – regardless of how you choose to celebrate on day 31 – ensure you set aside a moment to review the changes in your stats and photographs. You may find your results alone to be reward enough!
Conclusion
Eliminating sugar from your diet is undoubtedly a challenge, but one that comes with a tremendous host of benefits.
In just 30 days, a sugar-free diet can help you lose weight, lower your blood sugar, reduce cravings, and reset your metabolism. You’ll also be rewarded with clearer skin, more energy, and fewer bathroom issues – all by cutting yourself loose from this one additive!
Whether you choose to remain sugar-free for life or simply reevaluate your relationship with sugar from here on out, know you can turn to this guide whenever you need a little boost of focus or motivation.
Becky Gillaspy is a health and wellness coach who received her Doctor of Chiropractic degree from Palmer College. She’s best known for her contributions to health and fitness, particularly through her popular website, DrBeckyFitness.com, and two YouTube channels. Gillaspy has also taught a range of college courses, including anatomy and nutrition, and is the author of Intermittent Fasting Diet Guide and Cookbook.