I quit sugar for 30 days

Last year I had developed a bad habit of snacking I had lost all self-control in the face of a free donut or plate of cookies. And I made justifications for my actions Excuses like: ‘well, I did go to the gym today.’ ‘Overall I eat pretty healthy’ ‘It’s not like I do this every day.’… Until I started to do it every day. I knew something had to change when even though I exercise often, I noticed I was developing early onset dad-gut. So I decided to quit sugar for 30 days Now most of us know that too much sugar is a bad thing It’s something that we’ve been taught ever since we were kids. And apart from simply putting a little bit of weight on your gut There’s a lot more serious problems that can come with eating too much sugar. It can damage your metabolism, cause type 2 diabetes, increase the likelihood that you’ll get liver or kidney damage, causes inflammation of the skin Joint pain, tooth decay and even problems maintaining an erection So yeah, there’s there’s even that as well. So that’s probably the main reason- no, It’s not the main reason, get that out of your head So on top of all that, on top of all of these bad things that it does to your body it’s also very Addictive. So I know the first thing that I want to do right now is go through my entire apartment, and find all of the things that have added sugar, and get them out of my apartment. So let’s do that now. I knew it was consuming a decent amount of sugar, But without reading the labels and digging into weekly snacks and meals, I wouldn’t know for sure There were of course some no-brainers. Ice cream is loaded, Chocolate snacks are packed, My once a month energy drink. But I was also surprised to find a lot of sugar in my protein bars, My breakfast cereal is basically a dessert. Even the bread I was buying had 5 grams / slice If you’re like me and you have very little self-control The only thing you can do to regain control is to completely change your environment It’s impossible to eat snacks that you refuse to purchase and bring into your home in the first place So all this stuff needs to go The cravings were the worst for the first couple days, but even a week in I was struggling late at night All right, so I’m seven days into this no sugar challenge and this is probably the toughest night so far about 45 minutes ago I had a bit of a sugar craving and Instinctively I went to my snack cabinet and I’ll show you guys what I found That’s it Organic rice cake Nothing, nothing sweet there Before I started this challenge I did a little bit of research, but I still had a lot of questions about sugar What kind of sugar should we be avoiding? And how much is too much? So I asked my friend Becca Shern to help clear some things up for me. She’s a registered dietician and founder of Minimal Wellness I’m hoping you can help me kind of break down when people decide to get sugar out of the diet, what does that look usually look like, what kind of sugars are people usually trying to cut out?
– Most people, when they’re trying to cut out sugar, they’re talking about added sugar. So sugar that gets added to a processed food. That’s like table sugar, or honey, or high fructose corn syrup
“My king, this corn syrup was just delivered” Generally, it’s recommended that you’re somewhere, – but under ideally – 5 % of your calories from added sugar. So for a 2000 calorie diet, that’s 25 grams of added sugar And it turns out that added sugar can add up quick I noticed the high levels in some of my daily snacks and the occasional foods I might get served on an airplane. While my old instinct was to throw food in my mouth, my new instinct was to check the back of the package, and then throw my food at Natalie You’re not aiming for 25 grams of sugar every day it’s like over the course of a week, over the course of a month. Like some days are really low, some days are quite high. So that is where you can get the flexibility to have dessert on a special occasion And I think that, that’s where, as a culture, we’ve really like got off track, as we no longer have sugar relegated to Desserts or special occasions, right? It’s like in everything, because we eat so much processed food Yeah, and it was surprising even for me Like I had watched Fed Up, and these documentaries, and I’ve read a lot of blog posts about how much sugar is in everything I knew it, but then I was still surprised by certain things Like my granola bar was like 30 grams of sugar and I’m like, that’s why I taste so good! And it’s hard I think it takes a lot, really like looking at everything you you’re purchasing, and really understanding that if it tastes too good to be true, it’s probably… Yeah. Yeah, I mean there’s a reason why food manufacturers put a lot of added sugar in things. It tastes good, it makes you want to buy it again. This is really straightforward. The problem is, it’s terrible for us. Becca thought my 30-day no-sugar challenge was a good step to understanding how my body personally responds to sugar. But also stressed the importance of maintaining a healthy And balanced diet. If I’m being honest, my diet isn’t always balanced and it can sometimes look a bit primitive All right, so tonight’s dinner can really only be described as a bowl of food. Let me show you guys what we’re working with here. We’ve got your rice your chicken and your daily recommended bacon. I should be eating more veggies. I just realize that right now. I’m gonna start doing that. Soon but first, bacon I must not have had a terrible sugar addiction, because I didn’t experience any headaches, or major discomfort, outside of nightly cravings. To combat these cravings I made some tea as a replacement. This really helped to keep my mind distracted. My biggest fear and motivation to go on this 30-day challenge, is because I know how small changes make a big difference. Now normally when I talk about small changes, it relates to positive change, but it also works in the opposite direction Small bad habits, like snacking on junk food can build up and compound to something much worse. ‘What are you looking at?” You make those early excuses and justifications But eventually you don’t need to make them anymore, because the bad habit sticks, and you’re running on autopilot. So I’m thankful that I got out in front of it, before things got any worse. In the past, I had relied on smoothies to get most of my vitamins, but as a part of this challenge, I also wanted to cut back on fruit. While they do include vitamins, nutrients and fibers that are good for you, I wanted to force myself to eat more greens. After the first 10 days, I started to prepare and eat healthier meals for dinner. I’d have fish with brown rice and sauteed kale Salads became my go-to meal because they were convenient and easy to prepare We have curry cod with some brown rice and sauteed kale. And the kale, I actually sauteed it with some chicken broth with which I’m also gonna be drinking here This is like a bachelor meal. Natalie is definitely much better around the kitchen than I am. I primarily eat for sustenance, while she cooks and eats for the love of the food. ‘That is extremely sweet’ ‘Look at it: double the sauce, I got no sauce.’ I found workarounds and substitutes for all meals that included sugar. Instead of fig jam sauce I used mustard, instead of vinegar I used olive oil and a healthy squeeze of lemon, topped with some salt and pepper. Three weeks in, and I noticed that my energy levels became more stable. No longer did I have huge swings of high to low energy throughout the day, especially as I tried to balance my diet out with protein, carbs, greens, and a little bit less bacon. So what you’re experiencing there is, is energy levels, but it’s blood sugar fluctuations So when you have lots of added sugar in your diet, you can get really big fluctuations in your blood sugar levels, which make you feel like you’ve got a lot of energy and then Holy crap, you’re crashing, and you have no energy. And then, what you typically do when you feel like you have no energy especially if you’re not paying attention, is to gravitate towards something that will give you quick energy, which sugar. So you go back up, you feel good for a little while, and then you crash again.
In addition to more stable energy levels, I also noticed a significant reduction of my dad-gut. It didn’t disappear, but the tide had turned. Alright, so the 30 day challenge is done, and I feel pretty good, I feel pretty good There were a few things that I changed over the past 30 days. I did start going to the gym more, and now that I’m not traveling as much, I also reduced my carbs partly because of the reduction in added sugar and It’s hard to pinpoint the exact percentage of benefit that I received from getting rid of sugar. To steal a phrase from Dan Harris, I’d say maybe I was 10% healthier. It definitely made a huge difference in my energy levels and in how I felt every day, and it was definitely nice to curb those cravings, because, who knows how bad it could have gotten, if I just kept snacking and kept going. My dad-gut could have potentially turned into a grandpa-gut, which would have been really scary. But going forward. I love sweets, I love dessert, big fan, and I don’t want to just get rid of it completely, because I think in this life we need to actually enjoy things, but I want to bring it back in moderation. So starting next month. I’m going to experiment with a once a week cheat meal and that starts tomorrow. If you’d like to get exclusive videos on habit-change, filmmaking, business and lifestyle design go to patreon.com/mattdavella Get access to all my extended interviews, like my conversation with Becca Shern. ‘Sleep deprivation is epidemic in our society’ Sign up today to immediately get 18 videos and 7 podcast episodes, with new content coming every month And if you want to take part in these 30-day challenges with me, I’m doing them all year and announcing them in 3 places: my newsletter, Twitter and Instagram. You can find those links in the description below. Thanks for watching. Oh, that was a mistake, I feel sick, my stomach hurts I ate like a doughnut and a half ,and I still feel horrible. This is terrible. Look at this This is bad. I need to give these doughnuts away to somebody ‘Yeah, thanks for taking these Donuts’
‘You’re welcome!’
‘Bye’ ‘Bye’
‘Happy birthday!’
‘Thank you’

Posts Tagged with…

Reader Comments

  1. Matt D'Avella

    If you want to learn more about Becca’s work go to http://minimalwellness.com. She has a lot of great essays about simplicity, health & wellness.

  2. CheeseCake

    6 weeks ago I realized that on my average daily liquid consumption distribution was something like:
    Coffee 40%
    Soda / Industrial Juices / Other artificial beverages 50%
    Water 20%

    I felt so bad about it, that I cut off from one day to another all Sodas and Non Natural drinks. The results after some days were good enough to encourage me to continue with this habit.
    1 – Working a daily 10 hr. shift I stop being tired after lunch and being more awake the rest of the day.
    2 – Less acne
    3 – I feel more comfortable, like just a better attitude I suppose.

    Now my daily liquid consumption is more likely this:

    60% Natural Water
    40% Coffee without sugar or cream.

    I'm still eating junk food, but for now I'll keep this routine until I totally reject the Coca Cola Flavor to start with food.

  3. Elias Kara

    Nice video man,but the sugars listed on every package aren't only added. There may be physical slowmetabolizing sugars which aren't bad at all

  4. GutweinBohumil

    I think life is about balance. Always try to keep things in balance and you will be just fine. Of course we all should eat healthy but not to the point where we basically miss out on life. Enjoy amazing foods, have fun but don't over do it!

  5. Andrea May

    I have a pretty bad sugar addiction. I would eat two whole packages of cookies in one sitting and still crave more. I have to quit sugar for health reasons and I’m like at day six. I think I’ve mostly gotten over the bodily withdrawal (headaches, tiredness) but I’m still struggling with the psychological cravings. I like really want some cake right now.

  6. Sir Lancelot

    Seeing a guy struggle to not eat sugar for 30 days while I’m finishing a 7 day fast after 11 months on zero sugar keto. Sugar is so whatever I couldn’t possibly care less about eating sweet things. Nice video though

  7. Şafak

    I realized i am not taking sugar much. Because i was reading ingredients and health documentaries since my childhood. I am looking ingredients on cosmetics too. Also there is a lot of alternatives for sugar. For example banana + milk = mixer it. Banana shake. Banana + liquid tahini = Tastes like paradise. Or Hurma Fruit.

  8. Yuxuan Sun

    I feel bad for Americans. A lot of household’s daily food can barely be called cooking, they just make things not raw. There are lots of zero sugar dishes and people just don’t know how to cook them.

  9. William Tynor

    I could do this if I didn't work in an office environment with sugar everywhere everyday. At home I shop and eat well. Plus I think I underestimate how much sugar is in flavored vodka.

  10. rebecca xoxo

    When I was 11, I didnt eat sugar, ANY suger replacers and NO gluten for 6 months. I was already very underweight when my diet started.
    Later I realized how unhealthy that was… (I am 13 now)
    I always had to bring food from home when I went to sleepovers with friends or family parties. It sucked. Im happy I can eat all that again!! It was sooo hard and I cried a lot…

    They thought I had an allergy but turned out they made a mistake. I was very skinny


    Well I have to quit sugar because I have eczema, it was not that much hard for Indians as compared to American counterparts. I just had to cut sugar in my tea, coffee and sweets only.
    But it's very hard to drink tea or coffee without sugar so basically I don't drink coffee and tea also. ☹️

  12. Stefanie Ma

    my biggest problem with my sugar adiction are the sweets drawers at my parents house and at work; always filled, always in sight and so easy to reach. Doesnt help at all.

  13. Farcels

    in 6:37 when you use a blender you are mechanically destroying the fiber, I mean it is still there but broken and unable to do their propper job in the body.

  14. Manjula Nilsson

    I do a sugar detox sometimes 30 days a time. Just finished oktober s-detox.
    I recommend to choose one of the months: October, November, February and may.
    Atleast not December and during the summer. It's harder then bc of all Christmas candy and in the summer ice-cream and bbq etc.

  15. Joseph Joestar

    To much sugar is not bad.
    It can not damage your metabolism and doesn’t cause any problems in fact.
    They are in all sweets and most breads and ready made meals.
    Sugar is bad is just propaganda.
    Read into Ray Peats work not false media propaganda.
    Think about it, fruit is the only food made to be eaten by nature other than milk, it is a staple in the diets of apes our closest relatives and that contains copious amounts of sugar.

  16. Flab 2 Fit

    "special occasions" is whenever I want it lol I know I'm not alone. But every time I "start" I dont get past the headaches after the 1st or 1st and half day 🙁 I want the body but of course FOOD is my brick wall 🙁

  17. Jerry Man

    Its ridiculous how attentive you have to be in USA to avoid sugar.
    Last time I went there I was disgusted with how sweet all their bread is. Maybe want some meat sauce for your pasta ?? PFFFFT all sugar boy. Drink? It better be tap water.
    In general USA people are too lazy to cook good food. Thats why they add sugar to make it taste good.

  18. Eazy C.

    I did this challenge for like 2 weeks. And now doin plant based diet. It's kinda gets easier, and i find myself still doing it everyday. It's becoming a habit now. Glad i found your channel. This helps to keep myself motivated.

  19. Amy Sirawsky

    I love fed up and That Sugar Movie. I did a 10 day sugar free challenge and that’s when I realize the lunch meats I was buying were cured in dextrose. Why? Does meat really need to be sweet? It’s just rediculous

  20. GhANeC

    Hello, I'm Ghanec and I'm an addict. For at least 20 years now. Chocolate chip cookies is my main weakness/kryptonite/heroin/weapon of self destruction. To be honest, almost any combination of sweet crunchy chocolatey carbs. Including chocolate snack bars. Did it get easier after 30 days? What foods did you use to counter the cravings?

  21. Imad

    Ive started to cut out excess sugars, stuff like chocolates sweets and sodas i havent had for almost 2 weeks. Haven't cut out sugar completely but just from removing those things i feel better. Less tired than usual, i have pretty bad eczema and its cleared up a quite a bit could be completely unrelated since ive changed other factors in my life but hey im improving so who cares

  22. ChromaticTempest

    Nice. I think the chief way to maintain healthy eating habits is to avoid processed food in general. It's a slippery slope. I quit gross amounts of sugar indulgence years ago but only stopped the intake of processed foods over the past couple years. Managed to drop 40lbs over the course of the first year without processed foods and have maintained that since. Whole food cooked at home, only way. I do eat sugar once or twice a week, but it's a moderate amount and I don't get cravings for it. I used to be prediabetic too and that's gone now. 🙂 I think processed food is the devil. It's far too easy to overeat with it around and to eat excess sugars and carbs. People don't need all the carbs the standard pyramid recommends!

  23. Swati Agterberg

    Make your own REAL food – nothing from a box – and sugar is something that comes from a box as well as noodles, rice etc.. Try THAT challenge. Only meat and vegetables!

  24. Ronald Woody

    Potatoes and rice are total starch which is basically all glucose so you're not giving up sugar if you are eating rice and potatoes anymore then if you continue to eat bread. So your 30-day without sugar is really not without sugar you are eating glucose.

  25. Ronald Woody

    Added sugar also I love your dietitian friend! Dietitians just cannot make the change from this balanced diet for s***. I am a doctor my sister is the head dietitian of a major hospital here in South Florida packed is in charge of hyperalimentation bone transplant patients. And it's scary how little she knows about physiology and the effect of the old food pyramid and the low-fat craze on society. By the way the fact that red meat and high-fat causes heart attacks has never been proven that is still considered a hot topas's and as a matter of fact Studies have been done that have disproved it.

  26. katy barry

    would you ever consider leaving a link to the people you feature in your videos in the description box? sometimes, I really enjoy listening to the people you've featured and even though I can easily go back to the beginning of the video to get their information, it would be great to have a link as well 🙂

  27. AVG

    bruh I didnt eat sugar for nearly 2 years probably 3 ,but I'm back eating sugar because my body started fainting because I started doing more work and I started getting taller wich means my body started need more energy and you know sugar is easy energy so I decided to be back and holy I didn't except that my body will reject the sugar but would want it so as time passes on till now I think I eat sugar as much as normal people

    btw sorry for my grammar

  28. Anon Nymous

    Unless your sugar is from whole fruit, any amount of sugar is too much sugar. There's no such thing as an acceptable amount. You can't ever eat it as even a "special occasion."
    It's impossible to eat too much fruit, unless you're eating more calories than you can burn in a day.
    Etheritol, stevia and monkfruit don't spike blood sugar, so use those in case you feel like cheating.
    Carbs aren't bad, simple carbs are.
    There's no such thing as a cheat meal. Sugar is exactly like heroin, and also produces a response that's nearly identical.

  29. Santiago Menjivar

    Actually quittinn sugar is bad for u if you dont have sugar your brain cant function it uses sugar for its main energy source so thats actually bad just dont eat sugar that much

  30. dasNeko

    The fun part is when you been cutting sugar for longer and then when you stuff something sweet that you used to love in your mouth you be like "UGH…wtf….sugar shock" thats what i experienced at least.

  31. Charlie The Unicorn

    I'm pregnant (16 weeks)and breastfeeding, and i cannot eat added sugar. I will start to feel sick, and will feel like this for something like 3 days after snacking something with added sugar… I hate this but I can't change it.. I can't eat anything that is not a salad or shake outside… I always have to take food with me. Of course it's a good thing because i save alot of money and my body is in an healthy place after years of dieting..

Write a Comment

Your email address will not be published. Required fields are marked *