28 Day Reduce Sugar Plan - JB Fitness UK

28 Day Reduce Sugar Plan

  • May 14, 2017

If you love sweets & treats then you know how easy it is to eat more sugar than you should.

Sweets, cookies, biscuits, breakfast bars, pastries, and other sweets are high in sugar, which is quickly and efficiently stored as body fat.

Excess sugar really is everywhere!

My poison are custard creams & digestive biscuits

And the more sugar that you eat, the more you crave it. It’s a tough situation for us and our sweet tooth, it’s as if our sweet tooth is against us ever meeting our summer body goal!

But Don’t lose heart!

It is very possible to gradually reduce the amount of sugar in our diet in a way that that’s painless and practical.

I have a 28-day plan here to help you to cut back on sugar consumption without going crazy.

By reducing the refined sugar in your diet you’ll experience an automatic drop in body fat – this means inches and sizes lost! Sound good? Let’s do this!

Cut Back Sugar: Week One

In this first week your goal is to get an accurate idea of how much sugar you are currently consuming. You’ll act as a reporter on your eating habits for a full week, recording down everything you consume.

My Fitness Pal or our tracking software will help you do this!

This week is only for reporting. I don’t want you to change anything about your diet yet. Eat as you normally do, but tally sugar grams at each meal and snack.

Yes, even your drink at Starbucks or Costa and your wine or cocktail at dinner. Look up the sugar content of everything you consume and record it.

By the end of this week you will have a clear picture of how much sugar you are eating and which items in your diet are most sugar-filled.

Cut Back Sugar: Week Two

In this second week your goal is to eliminate liquid sugar. It is all too easy to consume large amounts of sugar in drinks, often without even noticing.

The calories consumed from drinks are what we call empty calories.

This means that they have little to no nutrient value and often leave us even more hungry.

You’ll know which drinks in your diet contain sugar, from your reporting last week, so target and cut out these drinks.

Sweetened coffee drinks, alcoholic beverages, sweetened fizzy drink and teas should all be adapted.

Try liquid stevia for sweetening beverages without adding sugar, it has a more pleasing flavour than powdered stevia.

Avoid super processed sweeteners like splenda or aspartame as these may cause bloating and cravings for more sugar.

In addition to focusing on removing sugary drinks this week, I also want you to focus on drinking lots and lots of water. Drink up to 2-3 litres of water throughout the day.

Cut Back Sugar: Week Three

In this third week we are now going to focus on eliminating the food in your diet that contain refined sugars.

What’s great about this gradual approach to cutting out sugar is that over the course of the first two weeks, while you recorded your sugar consumption and then cut out sugary liquids, you likely found yourself instinctively beginning to choose items that are lower in sugar.

That’s great! That’s going to make this week all that much easier as you begin to pass on those sugar-laden snacks and desserts.

This week target and eliminate the food items in your diet that contain refined sugars. These are packaged sweets and snacks, dressings and sauces, desserts and sweetened yoghurts.

Read labels and check sugar in grams. Swap these items out for naturally sweetened treats – sweetened with fruit or stevia.

Cut Back Sugar: Week Four

You are on the home stretch!

As you enter week four you should already be noticing your clothes feeling a little looser, and your energy levels should be stabilising.

During this week I’d like you to once again record everything that you eat and drink. Tally up the sugar grams and take notice of anything that you’re still consuming that’s high in sugar.

This week should reinforce the healthy changes you’ve implemented and keep you accountable.

If you find yourself really missing a certain sugar-filled item then look for healthier, low-sugar replacement foods to enjoy instead of reverting back to your old habits.

Dark chocolate is a favourite of ours.

The key now is to maintain your new, low-sugar, habits. The first month is always the most difficult, as new habits are formed, so you’ve already done the hardest part!

Going forward, whenever you find yourself getting hooked back on sugar then go through this four week process again to get back on track.

In addition to reducing refined sugar in your diet, participating in a challenging, consistent exercise plan is vital to fat loss. If you aren’t yet one of our amazing clients then reach out today!

I’d love to help you achieve a substantial drop in body fat before summer.

​Coach James

About the Author James Bramwell

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