Throwback: Notes on the Sugar challenge

From 2018… My name is the Running Man and I have a raging sweet tooth. I’m aware that processed sugar is poison, but I can’t help it. I love ice cream, cookies, and candies despite what I know they do to my health. Moreover, this sugar addiction is the heart of a professional hypocrisy. Being a trainer/nutrition coach who polishes off pints of Ben & Jerry’s isn’t exactly authentic? It’s time to become the change I seek in the world; to embark on a no sugar challenge.

Can one completely eliminate all sugar from their diet. No. Processed sugar is literally everywhere, therefore no one can eat ZERO processed sugar; but we can drop our consumption dramatically, and as I’ve discovered, this can lead to great health benefits.

It all began with a 2 week no sugar challenge.  In hindsight I could have picked a better 2 weeks, i.e. there were 2 birthday parties crammed into that period. Somehow I managed, and importantly, I lost some weight.

The wins of the 2 week no sugar challenge

Wins- I noticed increased energy, my clothing fit better, my skin improved, and my sleep was comatose.

Then to celebrate the win over my addiction I had a huge ice cream Sunday, which caused me to pass out with a headache.

That was eye opening.

Win- I’m sympathetic to client’s problems because they’re my own: I too over eat and love sugar. Now I can authentically say these problems can be overcome.

Sure, I missed sugar when I was at those birthday parties, but that was the extent of it.

To tell you the truth… I liked the feeling of being on a quest.  Of noticing little improvements every few days.

A slow relapse

Isn’t thus how it always goes? A slow fade back to mediocrity. I relapsed.  A donut here.  A sugar in my coffee.  Next thing you know I’m drinking Coke out of a twizzler straw with a DQ Blizzard in my other hand. I challenged myself to another no sugar challenge; this time for a month.  This time I upped the challenge: I weighed in, and I decided to bring a few clients along for the ride and decided to post every day on FB.  

The outpouring of support was amazing.  So many people offered up words of encouragement, and then, as I neared my completion date people were reaching out to me asking how I did it.  What are the rules? I’m glad you asked.

The No processed sugar challenge rules:

1. Limit processed sugar. It’s impossible nowadays to completely eliminate it. But cut it close to zero. (Question Running Man: what does processed mean? A: If it doesn’t come from nature then it is probably processed)
2. Natural sugars (fruit) are ok. Plain yogurt is OK too.
3. 1 splenda in 1 coffee is ok.
4. If you mess up once then clean slate. Get it going again. 27 or 28 good days beats 5 perfect ones followed by a shut down.
5. I’ll add a fifth rule here- and that is post about it on social media. It keeps you accountable.
6. If you can summon the strength… cut out booze at the same time.

Number 6 is a big ask for most people.

I’ve dropped sugar for over a month 3 times now.  I’ve lost up to 8 lbs doing it, and that off a fairly lean frame.  On one go around I caliper tested my body fat and lost 3%.  I weighed in at 185.  So losing 3% is 5 lbs.

Nothing is simple.

So now we should look at some key questions.

1. Why did this work for me?
2. Will this work for you?
3. Is sugar as bad as we’re led to believe?
4. Should you stay away from processed sugar?

Let’s take it from the top.

Why it worked for me:

1. I am a sugar addict. Left to my own devices I eat a lot of it.
2. I was incredibly active during every challenge (Running, yoga and lifting every day).
3. I nourished my body in the absence of sugar, i.e. I cut out empty calories and replaced them (mostly) with more nourishing ones.
4. Cutting sugar meant cutting total calories.
5. Much of my processed sugar consumption was basically boredom (i.e. I have an hour to kill before my next client, I think I’ll treat myself).
6. The challenge caused me to pay attention to everything I ate, Not just sugar.
7. I ate less processed crap.

Some Research

There is research out now that suggests some people are genetically pre disposed to LOVE sugar, some not so much. One such study cocluded “The perception of sweet differs greatly across individuals and groups, and behaviors and preferences toward sweet are affected by an entire range of variables, from genetics and age to personal experiences and cultural beliefs.”

I think it is important to mention this because in the past I’ve equated a desire for sugar with some mental weakness.  I’d look at people who would never eat it and ask myself ‘Why can’t I just be more like them.’  Turns out there may be a reason.  Knowing that makes me feel a little better.

A little.

Will cutting out processed sugar work for you?

YES, but everyone has a different response to different kinds of food (see my inherited sugar addiction above).  

Sub question: Do you consume too much processed sugar already?

According to the American Heart Association, the average American consumes approximately 22 teaspoons (352 grams) of added sugar per day. This is significantly higher than the recommended daily limit of 10 teaspoons (160 grams) for adults. 

So yes. If I were a betting man, I’d say you ate too much sugar.

Is sugar as bad as advertised?

Pro vs Con. The Cons: Excess consumption of sugar leads to:

• weight gain
• diabetes
• tooth decay
• heart disease
• liver damage
• increased risk of certain cancers

The Pros:

• sugar tastes great
• sugar provides quick energy

Should I stay away from all processed sugar?

There are so many conflicting ideas out there about what you should eat, how much, when.  Everyone is saying something different. There are articles like this one which warn against quitting sugar. I can only stand on my experience.

What everyone seems to agree on:

1. Eat less processed food.
2. Eat mostly plant based.

I would advocate you dropping as much processed sugar as possible, but lets face it: We’re all going to have good days and bad days when it comes to eating well.  The all or nothing approach doesn’t work if you get discouraged by the bad days because you’ll lose hope that you’ll ever be able to keep it up.

Just say ‘one bad day won’t kill me.’

If you eat clean for 9 days out of 10 that is a huge win.

If you get 1% better every day you’ll be so much better at the end of a week, end of a month.

For example: I went to a dinner party on 6/4 and had some cherry pie.  It was one of those occasions where I would have felt rude to refuse.  The next day I started again at day 1 but then rethought it.  Imperfect action beats perfect inaction 10 times out of 10.

There will be slip ups.  Keep moving forward.

Can you stay away from all processed sugar?

It takes a lot of will power and preparation.  Will power that honestly, I don’t think I possess.  I love ice cream.  I love sweets.

But I also know I can go without them.

1 month at a time.

And if I can do this.  So can you.

Some further reading for you:

http://www.wral.com/one-month-sugar-detox-a-nutritionist-explains-how-and-why/16751931/

http://www.precisionnutrition.com/truth-about-sugar

70-year-old hasn’t eaten sugar for 28 years, looks incredible