Day 2: Welcome to the Challenge

2. Welcome to the 30 Sugar Free Days Challenge!

You are about to embark on a 30 Day odyssey without any sugar or foods that act like sugar. By now you have probably taken a look at the Free Booklet and purchased , so you know what the plan looks like, but let’s take a moment to review the program.

Here are the main points:

  • No sugar or foods that act like sugar in your diet. (Don’t remember what “foods that acts like sugar” are? Take a look at this post: Foods that Act Like Sugar, or check out the e-book.) This means you are not eating any sweeteners, including honey, agave, maple syrup, xylitol or other sweeteners. It also means you are avoiding all grains, starchy vegetables, and some fruit.
  • You are eating only foods that are low or below the Glycemic Index. See the e-book for more information about which foods are “low and below”. These “low and below” foods are the best foods you can put in your mouth.
  • You are aiming to eat around 80% of your meals as fruits or vegetables and the rest as proteins.
  • Avoid artificial sweeteners. I’ll talk more about these fake sugars in a later e-mail.

That is it.

Sounds pretty simple, but being a lone person surrounded by a bunch of carbohydrate zombies is a lonely place. Rely on the support group on Facebook or create a group of your own. You should read Sugarettes along with the program as it will help you to keep on track.

Here is the list of topics these e-mails will cover. I have chosen these topics to answer the most common questions people have while going through the program. Each of these e-mails will have a Daily Task that you should complete, I also try to put links to further reading if it is appropriate.

  1. Welcome to cleaning day!
  2. Welcome to the 30 Sugar Free Days Challenge!
  3. Are You Having Withdrawal Symptoms?
  4. How to Deal with Cravings
  5. Supplements for Cravings
  6. Artificial Sweeteners
  7. One Week Down!
  8. Weight Loss and Exercise
  9. Trading Stimulants
  10. How to Snack
  11. How to Handle those Hard Days
  12. What to do if you Give in to Temptation
  13. Coffee and Alcohol
  14. Two Weeks Down!
  15. Weight Loss and Exercise 2
  16. How to Survive a Restaurant
  17. Find Your Motivation
  18. Menstrual Cycles
  19. Listening to Your Body
  20. Fats and Oils
  21. Week Three Down!
  22. Exercise: Lifting Weights
  23. Best Foods to Put on Your Plate
  24. How to Return to Regular Eating
  25. How to Create a Perfect Meal
  26. Cheating Days
  27. Best Way to Eat Grains
  28. Week Four Down!
  29. It is Not About the Sugar
  30. The End of the Challenge

Remember to clean your house of any tempting treats: You don’t want them around.

Today’s Task: You should print out a calendar that shows your 30 Days Challenge and put it somewhere where you will see it every day (on your refrigerator, near your computer, on the dashboard of your car). You should mark how many days you have left to go. Knowing where you are in the challenge and how many days you have to go makes it much easier to make it through the whole 30 days.

Tomorrow: We will discuss withdrawal symptoms.


<— Go to Day 1                                                                                         Go to Day 3 —>

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14 Comments on this article. Feel free to join this conversation.

  1. Paula December 19, 2013 at 8:45 am - Reply

    Hello Dr. Scott,
    This is my second time around. I tried it a couple of months ago, but I had too many other things going on at the same time and didn’t do too well staying sugar-free. When I told my husband I was starting the sugar-free challenge again over the holidays, he said, “Now??? Are you CRAZY???” But, I figure if I can give up sugar and foods that act like sugar over Christmas — when I am surrounded by cookies, candy, alcohol etc., I can do JUST ABOUT ANYTHING! I’ve been successful for the last 3 days and I feel great! Thank you so much for your support.

    • Dr. Scott December 19, 2013 at 2:06 pm - Reply

      Paula, it is great to hear you are giving it another try! Learning to go sugar free takes time and each time you try you learn new tricks and it gets easier. The best time to do the challenge is when you are sick of feeling bad or just feel ready.

      Yes, you can do it over the holidays! Good luck and let me know how it went.

      Dr. Scott

  2. Stefanie April 20, 2012 at 8:31 pm - Reply

    I am on day 3, and so far so good, although I feel like I am eating a lot of the allowed foods and wonder how if I will shed any weight this way. I talked to a fintess and nutrition professional about this plan. She wondered about it for me, because she feels I really don’t eat a lot of sugar (I have tracked my daily food intake and shared with her, weeks at a time). It’s true I don’t usually eat sweets (candy, cookies, cake, etc) but I do sometimes find myself losing control (especially in the evening) and eating a whole bag of Stacy’s Pita chips. I decided for health reasons I want to try this and see how I feel after 30 days but was wondering if it is as much help for someone who tends to stay away from most sugar already (but not necessarily the foods that also act like sugar).

    Also, what about foods that are not on the list, such as beets? And, I do wonder about the full-fat dairy. Full-fat lattes with no sweetner and full-fat greek yogurt really are the better choice? There is family history for heart disease so I usually try to avoid such fat!

    Would love your feedback (no pun intended!)


    • Dr. Scott April 22, 2012 at 5:59 am - Reply


      Those foods that act like sugar are identical to sugar in your body and I think you will find that you feel much better when you avoid them. I agree with you, it is only 30 days and worth a try.

      You are right, my list is not complete. You can find a complete database here: . Choose foods that are low glycemic.

      We are all fat-phobic, it is hard thing to shake. But fats are not as harmful as sugars, foods that act like sugar, and (surprisingly) vegetable oils: all three of these increase inflammation in the body (and that is what leads to heart disease).

      Good luck on the program!


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