In the MadMuscles app, you can find 21 days Without Sugar challenge, which also has useful tips and insights. See how to use Challenges in this article.
For 21 days, do your best to remove all added sugar from your diet, so the only sources of sugar you eat come from whole, real foods like fruits and vegetables. It's easiest to do this if you avoid pre-made or packaged foods. Instead, cook with whole, plant-based ingredients and natural protein sources.
During the challenge, avoid table sugar (sucrose), sweeteners such as honey and maple syrup, refined flours, condiments, soft drinks, sweets, and some fruits such as bananas. However, you can eat low-glycemic fruits, like blueberries, strawberries, and coconuts. Also, berries are rich in antioxidants.
As a solution, you can add more vegetables to your diet. Vegetables do not have added sugar. Also, all nuts, seeds, legumes, and beans are a go.
Here are some examples of food that you can consume:
- Proteins: chicken, fish, beef, tofu, eggs, etc.
- Healthy fat sources: egg yolks, avocados, nuts, seeds, olive oil, unsweetened yoghurt, etc.
- Complex carb sources: beans, quinoa, butternut squash, brown rice, etc.
- Unsweetened beverages: water, sparkling water, unsweetened coffee, and tea.
Also, a no-sugar challenge bans starchy vegetables such as sweet potatoes and sugar-rich fruits such as mangoes, bananas, and grapes.