Is it time to Kick Sugar Out of Your Life?
Kicking sugar out of your life is probably the hardest thing you will every try, but if you decide to stop eating sugar you will be amazed at how good you look and how great you feel!
Sugar has slowly crept into almost every food that we eat and while it has made our lives much tastier, it has also made them much shorter. If you are typical, you are eating somewhere between 1/4 and 1/2 of a pound of sugar every day…even if you don’t know it! If you think that much sugar might have something to do with your current weight, or your ill health, then you are in the right place!
When you eat sugar, you are putting yourself at risk for:
- Insulin Insensitivity: including Obesity, Metabolic Syndrome and Diabetes.
- Cardiovascular Disease: including Clogged Arteries, Heart Attacks and Strokes.
- Mental Problems: from Depression to Alzheimer’s Disease.
- Other Diseases: Sugar consumption contributes to Arthritis, Cancer, many more illnesses.
Sugar is killing you, but it is killing you so slowly that you hardly notice. The biggest health risks you face during your lifetime are heart disease, cancer, diabetes or complications from obesity. Sugar has its sticky hand in every one of those diseases!
Imagine how powerful a change it would be if you could avoid or reduce your risk of those diseases!
Are You Addicted?
Most people laugh and will admit to being addicted to sugar, but then don’t realize just how harmful that addiction is. I compare sugar to cigarettes in my book Sugarettes because there are a lot of similarities between smoking and the sweet white stuff:
- Both sugar and cigarettes are extremely addictive.
- Both sugar and cigarettes cause slow, almost unnoticeable, damage.
- Both sugar and cigarettes are very hard to stop.
… and one more: Both sugar and cigarettes were once considered healthful (yes, people used to think that cigarettes were good for you).
It now seems crazy to think that cigarettes had health benefits, but that is what people thought. Most people today think sugar is fine to eat ( maybe it is bad for your teeth, but, otherwise it is fine). Future generations will look back at our notions of sugar and laugh, the same way we laugh when we see old advertisements for doctors recommending cigarettes.
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Take this quiz to see if you are addicted to sugar:
If you have answered yes to one or more of these, then you might be addicted to sugar. |
All You Need is 30 Days
What is the best way to kick your sugar habit?
I have developed a 30 Sugar Free Days Challenge that guides you through 30 days without sugar. The Challenge comes complete with an e-book and daily e-mails that help guide you through the whole process.
Thirty days are enough for you to learn how remove sugar from your diet, especially with me sending you e-mails full of practical support and inspiration.
There is a free version of the 30 Sugar Free Days Challenge and you can click here if you are ready to start: 30 Sugar Free Days Challenge: Free Version.
Keep reading if you want more information.
Are you Interested in Weight Loss?
To be honest, I didn’t develop the 30 Sugar Free Days Challenge as a way to lose weight, but most people who want to lose weight during the 30 Day Challenge do. Since this became an important topic, I wrote a few of the e-mail updates to deal specifically with the subject of weight loss.
The best part about the 30 Sugar Free Days Challenge is that is very cheap, especially when compared to programs such as Weight Watchers or Jenny Craig (and remember, you can do it for free!). The added benefit is that when you focus on removing sugar from your diet, you are automatically living a healthier life. This means you get weight loss and health benefits and you don’t have to buy pre-packaged foods, or spend you life’s savings.
Dr. Scott Olson
Hi, I’m Dr. Scott Olson and I’m a naturopathic doctor and I want to challenge you to take a major step towards better health.
I’m challenging you to spend 30 Days without sugar or foods that act like sugar.
I have written a book on sugar addiction, called Sugarettes, that explains exactly why you cannot lose weight, why you have cravings, why you binge on certain foods, why you lose weight only to gain more back later, and why our health is destroyed by sugar and I encourage you to pick this book up as part of your program.
30 Sugar Free Days is an international program to free people from the grip that sugar has on their minds and bodies. You should eat food to match your body’s needs and a sugar-free lifestyle is just what your body needs to function at its best. You can get yourself out of the endless cycle of weight loss to weight gain to weight loss to even more weight gain and take a huge step towards a healthier, longer life.
Why am I doing this?
I think that sugar and foods that act like sugar are the greatest health tragedy of our lifetimes. Sugar is so harmful that it is robbing you of years of your life and you don’t even know it. Most people think that heart disease, diabetes, cancer, Alzheimer’s and so many diseases are normal, when they are not. These diseases are largely the result of the choices that you make every day. Whenever you eat sugar and foods that act like sugar, you are taking steps towards those diseases in the same way a smoker takes a step towards lung cancer with every puff.
Also, I’m frankly sick of reading about fake expensive weight loss programs that take people’s money but don’t offer them any real solutions and don’t work. Weight loss is not all that hard, you just have to put the right foods in your mouth. I’m going to suggest to you throughout the 30 Days that you should focus on your health and the weight loss will just happen: no expensive plans, no meals to buy. Thirty Sugar Free Days is the plan that will take you to where you need to go.
Here are the Basics of the Plan
- Don’t eat any sugar or foods that act like sugar for 30 Days. I explain what “foods that act like sugar” are in Sugarettes and in the E-book you receive when you sign up (see below).
- Sign up for my e-mail coaching so I can help lead you through the 30 days and answer your questions, you can also read other people’s questions, and keep you up to date with what others are experiencing.
That is it!
But, while it looks simple on paper, taking away all sugar and foods that act like sugar is no small feat.
Here is everything included in the plans:
- An E-Book that will explain the program and show you all the foods you can eat and can’t eat.
- Thirty days of e-mails.
- Meal plans and recipes.
- Access to support groups focused specifically on the 30 Sugar Free Days.
- Suggested supplements to help with cravings.
- Support: I will be answering questions for people signed up for the advanced plans.
Not Just Weight Loss!
Thirty Sugar Free Days is not just a program about weight loss it is a movement towards better health. I wrote my book Sugarettes because I think that sugar and foods that act like sugar are destroying our health and yet no one is sounding the alarm.
Sugar’s effect on our health is the biggest overlooked health crisis of our time: It is almost as if everyone you see is still a smoker and, yet, no one is telling you that smoking is bad.
If you suffer from diabetes, heart disease, chronic fatigue, or any other chronic illness, than 30 Sugar Free Days is also for you.
Want to Hear What People are Saying?
I just began my third week on Sunday, and my wedding ring is loose! All my clothes are baggy and I don’t think I will ever eat sugar again! I love how you said you can feel like an “alien on planet carbohydrate” … that’s exactly how I feel! I have found some wonderful farms in my area and I’m shopping at the market less and less. Thank you so much, this is exactly what I needed!
Hilary B
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I’ve been sugar-free for a little over 2 weeks now, and Dr. Scott was right, my cravings severely declined within the first week I would say. Now I don’t even think about sweets! That’s not to say that at this point I wouldn’t WANT something sweet 
, but I have the willpower to turn it down because my cravings are no…t out of control. I’ve never gone this long without sugar or bread, I can’t believe I’ve made it this far
Nerine E
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I’ve been low-carbing for 5 years now and feel terrific. Still, I have a sweet treat from time to time and was having a horrid problem eliminating artificial sweeteners from my diet. Your challenge inspired me – 30 days! I could do that.
Thanks for sponsoring this!
Bev C
Click Here to read more testimonials: Testimonial Page
Over 9,000 people have already gone through this program. Join us for a month-long adventure to better health!
Choose the Complete Guide!
I have made the Complete Guide cheap (only $21.95) because the most common questions I get are “what should I eat?” and “do you have any recipes?” and both of these questions are answered in the complete guide. You can purchase the Complete Guide below, or go to Amazon (if you have a Kindle reader).
Click Here to purchase The Complete Guide to 30 Sugar Free Days (Kindle)
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Have further questions? Visit the Frequently Asked Questions Page.
I wish you the best on your journey towards health! — Dr. Scott Olson, ND
HERE ARE THE PLANS:
Here is what is included in the Free Plan:
This plan is free, but make your 30 Days much easier! Buy the Complete Guide to the 30 Sugar Free Days for only $21.95 (see below). |
Plan Two: The Complete Guide to 30 Sugar Free Days
- A 40 page e-book (which you can instantly download) that explains the entire 30 Day program, tells you which foods to avoid, which foods to include, has over 30 sample meals and diet tips, and includes and a frequently asked questions. The e-book has been updated for easier reading on electronic devices such as Kindle or IPads.
- It also includes my e-mail coaching system that discusses such topics as cravings, eating out, how to exercise for weight loss, how to deal with withdrawal symptoms and much more. You will get an e-mail every day of the program (a total of 30 e-mails).
- You will have access to online groups to help support you through the entire 30 days. The groups discuss what works, what doesn’t, what to do when you are tempted and a whole number of other topics including recipe ideas.
Price: $21.95
I’m in my 3rd trimester with my second child. I know I haven’t done as well with this pregnancy as I did with my first and know I’m addicted to sugar. I’d like to do the 30 days sugar free, but I’m concerned with the calcium intake. I don’t think I can stomach full-fat milk… where do I get the extra calcium?
Hi Abbey,
You didn’t mention what kinds of problems you were having, but a sugar-free diet can really help with pregnancy. I would suggest that you focus on getting enough good proteins and vegetables.
Our problem with calcium is really a problem with acid base balance and taking milk really doesn’t help (the countries where milk consumption is the highest are also the same countries where osteoporosis is the highest). Think about the animals with the biggest bones (giraffes, elephants, and even gorilla’s); they all eat mostly greens and get enough calcium to build their bones.
Check out this post for more suggestions:
Hope that helps,
Scott
i left sugar one year before i lost my weight 12kg in one year i am fit now.
How do I receive the coaching emails I just bought the kindle version of the book?
You can sign up at this link: 30 Sugar Free Days Sign Up. Remember that your e-mail program will start 24 hours after you sign up (so if you want your e-mail to show up in the morning you need to wait until the morning to submit your information).
Do you recommend this diet for kids?? I just had my 18 month old twins tested and they are allergic/sensitive to sugar, as well as peanuts, wheat, barley, & strawberries. I am having a really hard time trying to avoid foods with sugar & wheat. Any suggestions you have would be great. Thanks.
Hi Janie,
Yes, I do recommend this diet for kids. I’d say it is a hard diet for young kids, especially, not because they can’t do it, but because of society and peer pressure. Think about a school cafeteria or a birthday party. Just like adults, kids tastes need a while to change. Incorporate as many fruits and vegetables as you can. I found that each of my kids like a few certain veggies and that is what we gave them a lot of. Juicing or making smoothies is another great way to get fruits and veggies in a child.
Best of luck!
Scott
my mother has been victim of ischemic stroke(MCA infoct) from one month.she has no moment in her right limb and arm nor she is talking,but is trying to talk but it appears as noise.she is both hypertensive and diabetic.now please suggest the cure and daily food chart.
with regards
kashmir
Syed,
This question is beyond what I can help you with over the internet. My apologies and best of luck to you and your mother.
Scott
Hi Dr. Scott,
I am having a discussion with someone in regard to artificial sweeteners. I quoted your book..section on Cravings do not go away Page 114 and 115. He comes back with artificial sweeteners do not cause low blood sugar as your book says. I searched the internet and found an MD saying this: Artificial sweeteners don’t affect your blood sugar level. In fact, most artificial sweeteners are considered “free foods” because they don’t count as a carbohydrate, a fat or any other diabetes exchange. Remember, however, other ingredients in foods containing artificial sweeteners can still affect your blood sugar level.
Can you explain in another way the sentence in your book Page 115 “The end result of eating artificial sweeteners, especially when it is a soda, is LOWERED BLOOD SUGAR. I understand when you say ingesting artificial sweetened soda, our bodies are expecting calories and getting none. So our bodies become confused. Does a soda with artificial sweeteners with no calories act the same as regular soda…having the sugar spike then crash causing low blood sugar? Thanks so much.
Debbie
Deb,
There are quite a few research studies that show an increase in insulin from eating artificial sweeteners:
Malaisse WJ, Vanonderbergen A, Louchami K, Jijakli H, Malaisse-Lagae F.
Effects of artificial sweeteners on insulin release and cationic fluxes in rat
pancreatic islets. Cell Signal. 1998 Nov;10(10):727-33. PubMed PMID: 9884024.
Liang Y, Maier V, Steinbach G, Lali? L, Pfeiffer EF. The effect of artificial
sweetener on insulin secretion. II. Stimulation of insulin release from isolated
rat islets by Acesulfame K (in vitro experiments). Horm Metab Res. 1987
Jul;19(7):285-9. PubMed PMID: 2887503.
Once insulin is raised in the body, especially if there are no calories, then blood sugar drops. You don’t see a rise in blood sugar, but a rise in insulin (which causes blood sugar to drop). More interestingly, though, I would say are these studies:
Rogers PJ, Blundell JE. Separating the actions of sweetness and calories:
effects of saccharin and carbohydrates on hunger and food intake in human
subjects. Physiol Behav. 1989 Jun;45(6):1093-9. PubMed PMID: 2813533.
Lavin JH, French SJ, Read NW. The effect of sucrose- and aspartame-sweetened
drinks on energy intake, hunger and food choice of female, moderately restrained
eaters. Int J Obes Relat Metab Disord. 1997 Jan;21(1):37-42. PubMed PMID:
9023599.
These studies show that eating artificial sweeteners increase the amount of food that people eat; they are more hungry after eating artificial sweeteners.
Hope that helps,
Scott
What was the name of the sugar free gum you mentioned before that doesn’t use the bad artificial sweeteners?
Spry gum.
Scott
Hello Dr. Scott,
Now with regards to the sugar free 30-day program, would you suggest maybe reducing your sugar intake and slowly eliminating sugary foods in advance before removing sugar completely from your diet? For example, avoiding sugary foods and sweets but still not going fully in depth with a sugar free diet; then slowly becoming sugar free by eliminating certain foods once at a time. This way you won’t feel such an impact and it won’t cause any sort of depression or such when you actually attempt to become sugar free.
Hi Richard,
The reason why I suggest that people stay away from sugar AND the foods that act like sugar is because, to your body, they are the same. Having said that, I would say that there are many ways to make the program work for you. I sometimes think that dramatic changes are better than slow ones, but you know your body and what will work best for you.
Scott
So I got the Spry and do like it a lot. Thanks for the recommendation. Also, is Xylitol bad for you with being sugar free?
Hi Dr. Scott,
I am almost at my 30 days, and doing well. I could never go grain free, but your book gave me advice on how to eat “foods that act like sugar”, so if I began to crave, I was expecting it. I had fruit or nuts on hand to help curve the cravings. It has been a journey. Thank you…I recommend your book and the 30 Sugar Free Challenge to most everyone.
Do you recommend the product Trop50. I want to drink orange juice, but have been staying away from it because of the sugar. Should I just eat the fruit instead?
Thanks,
Deb, thanks for the update and recommendations. I would always suggest that you eat the food in whole form, but if you really want a juice then Trop50 looks okay. I would just make sure you drink it near a meal that contains as much fiber and protein as you can.
Best of luck!
Scott
2 quick questions… Is unsweetened almond milk ok? 2nd question … Is whey protein powder ok? It has less than 1 gram of sugar but does have a little sucralose in it. Also, I haven’t received emails the past 2 days and I don’t know why…. I didnt unsubscribe and I really would like to get those daily emails for support
Tricia,
Yes, almond milk is ok and so is whey protein. I’m checking with the company that maintains my e-mail program and they are looking into the problem of stopped e-mails.
My apologies,
Scott
Hello,
I am interested in beginning a 30 sugar free day diet, however, I have no idea how one can make daily meals with all the restrictions. I understand that we are to eat more fruits and vegetables (with low GI) but how can we turn these into meals. Are we supposed to chomp on carrots every day like rabbits? It was even more discouraging to find that agave nectar was also harmful. What we are supposed to eat?
Thank you,
AN
I’m not sure I have an answer that will satisfy you. Yes, you are to eat a lot of vegetables and good proteins. It is a very difficult transition for most people, but one that truly supports your health.
Best of luck,
Scott
Hello again,
I had a question regarding low vs medium vs High. I understand the numbers, but when I look at your “green” vs “red” list in the book, it varies from what I see online at other GI sites. An example would be that I see pineapple on your green/ok list, but its listed on “high GI” on other sites. Blueberries are OK on yours, but med. GI (57) on others. Also, what about carrots raw vs. cooked. Is there that much a difference in the GI? Sorry… trying to do this 100% and I have done really well over the 9 days I have been doing it… so I get nervous thinking I should have
Tricia,
The glycemic index gets tricky when you start to look very closely at it. What you will find is that there are often different values for the same or similar item. This has to do with variability between foods tested, testing facilities and people. As you can imagine, one year’s orange can have a different amount of sugar in than the next (sugar production in an orange can be due to a lot of factors including how many days of warmth compared to days of cold). How the test is run is also variable (some researchers believe in testing after one hour and others after two hours). People are also different; the same orange given to you might show less of a blood sugar rise than in me. Yes, temperature of food does seem to effect blood sugar rise. A raw potato will score low, then heated it will score higher, then cooled down again it will score low again (but not as low as the raw potato).
Since the glycemic index is so whacky, what can you determine? I think it is best to understand the general principles such as the more processed the food (this includes cooking, mashing, grinding…) the higher it will score. Grains, starchy vegetables and sugars will all score higher than most vegetables and proteins (meats, nuts…). Foods high in fiber, fat and protein all score lower.
I hope that helps!
Scott
Im Milly, from Cork in Ireland..
Im bulimic and Im trying to come off sugar and I find at night I get really flu like symptoms, and bringing up white phlegm ,Im not sure if this is related or not..I REALLY WANT TO BE FREE OF THE PARASITE OF SUGAR ADDICTION! It has stolen and hampered me in so many ways, I go to OA, but fairly non-commital…I use prayer, and relay in a higher power to help me..I would love to do travelling, but I need to take the leap of getting off my sugar crutch..because sugar is my main trigger…thanks for reading …
Melissa,
When people start getting healthy their bodies take advantage and start getting rid of the junk (this might be the phlegm you are experiencing). We call this a healing reaction and I take it as a good sign.
Scott
Lynnette VandenBerg Butler
Ok, Here is a recipe. Need to know if it is on the okay list or not?
3/4 c sunflower seeds
1-1/2 c uncooked old fashioned oatmeal
1/4 c ground flaxseed
1/2 c slivered almonds ( didn’t have so i chopped up some mixed nuts)
1/2 c shredded unsweetened coconut
3 TBSP natural peanut butter ( i used almond butter)
1/2 tsp salt
1/3 c agave syrup
1/2 tsp vanilla ( i used almond extract)
preheat oven to 300. comine all ingredients in a bowl until mix is evenly blended. press mixture into a jelly roll pan lined with parchment paper. Bake for 40 minutes.
let cool and break into chunks. store in tightly sealed container.
was also wondering about adding MioEnergy to my water. Label says no sugar, but not sure????
Lynnette,
It depends on what you are trying to achieve. The recipe seems to be a balance of sugars, proteins, and fat, but breaks from the 30 sugar free days program by having oatmeal (a grain that acts like sugar) and Agave (which is considered natural, but has a sugar composition similar to High Fructose Corn Syrup) which I wouldn’t use.
The MioEnergy has artificial sweeteners in it and I’m not a big fan of artificial sweeteners:
Scott
What is your opinion on 100% sprouted breads such as Ezekiel or Alvarado? I have read that they are low GI approximately 36, are recognized as a vegetable by the body and have a higher protein content than most breads.
Janet,
I suggest that you spend the 30 days without any grains. Having said that, sprouted grains have a dramatically improved digestibility and a bit more protein so can be considered as an occasional treat after the 30 days.
Scott
I have recently made the choice to begin the 30 no sugar days diet. I am living with alot of woman and we actually have meals prepared and cooked for us. Because of this I have alot of trouble being able to pick and choose what I’m able to eat. I’m doing my best at being able take look at the options that are often available to me, although I’m not exactly sure of the amount of sugar that is actually in regular daily foods. I’m wondering is it still possible to lose much weight at all with even cutting out basic sweets from my deit? Also, I know it is important as well to cut out the carbs as well, so how long after should i work on that as well? Thank you very much!
Erin,
Sounds like you are in a difficult situation. You can approach the 30 Days as you like. Some people just remove added sugars, while some people remove sugar and the foods that act like sugar. You will see some benefit from removing the added sugars, but not as great as when you take away the foods that act like sugar. You could start with removing sugars and then consider that training for when you take away the foods that act like sugar.
Scott
Hello,
I have just bought your e-book for my Kindle and I’d like to start your month challenge in January. Would you please add me to your daily email list?
Thanks
Nan
Nan, Here is the page where you can sign up: . Scroll to the bottom to sign up for the one starting in January.
I am book marking this page and hopefully will be back to sign up. My family of eight have decided to attempt to go sugar free starting with the new year, so I am looking for all resources possible. At this point we can only afford your free offer but I am looking forward to seeing what it offers. Kindly, Amy
Glad to have you here Amy! Good luck!
Scott
My daughter and husband have reactive low blood sugar issues … they are concerned about how this challenge will affect them. Can you offer any thoughts about this?
Amy,
Most people find that their blood sugar problems improve when they are not eating sugar (including reactive low blood sugar). If they have a way to measure their blood sugar, than they can check often while they are on the program.
I have purchased both books on my kindle, but want to start the program in January. How do I start without having to purchase again?
Hi Lynnette,
When you start getting the e-mails, just unsubscribe. You can than sign up for the free program (or the one that starts on January 1st). Here is the link to that page:
Hello
Do you recommend your diet for losing a few pounds (10-15) as I train for a winter 100 mile bike ride? I’m on good shape now, but wouldn’t mind dropping a few more pounds for the cycling season. I currently weigh 180 and am 6’1″
Len,
This is a great program for losing those extra pounds and should really help you on your ride.
Scott
please help me i am a diabetic auger tow hi my 20 stone got some fat off me can you help me
Please try the program. You can sign up for the program on this page.
Best of luck,
Dr. Scott