How I quit sugar in 4 weeks? #NoSugarChallenge: My Personal Journey

One warm January night, I woke up at 3 a.m. with an idea: "Let's start a #NoSugarChallenge on my Instagram account!" Since it was the beginning of the new year and many people were setting resolutions, I thought, why not try avoiding sugar for a month? I also wanted to do it because of my gut and stomach issues.

The #NoSugarChallenge isn't about eliminating sugar entirely—it's nearly impossible unless you're on a strict keto diet, which I don't recommend. It's about avoiding added sugars in products where they shouldn't be, as they're often added during processing to enhance flavor. Instead, replace sweets like cookies, cakes, ice cream, donuts, and chocolate (highly processed and unhealthy) with naturally sweet fruits (minimally processed and healthy).

#NoSugarChallenge guidelines were easy:

1. Avoid sweets → choose fruits instead, up to two handfuls a day.

2. Avoid products with added or hidden sugars → find sugar-free alternatives.

   
   

The first guideline seemed straightforward, but the second required spending time reading ingredient lists on products we use daily. I discovered added sugars in mayonnaise, ketchup, BBQ sauce, and canned beans in tomato sauce. I set them aside for the month and replaced them with mustard, which has no added sugar.

Quitting sugar - Week 1

I was fully motivated and thrilled that many of you joined the challenge. It always brings me joy to see people prioritizing their health. I swapped my sweet porridge breakfasts for savory options—usually eggs and salad in various combinations—and kept fruits as snacks for sweet cravings.

I also prepared some no-sugar dessert recipes to have on hand, ensuring my body didn't stress over the challenge. Stress can increase cortisol levels, leading to cravings for sweet, fatty, and salty foods—a vicious cycle.

An example of a no-sugar snack can be found here 👇🏼

and more on my instagram account.

I kept it simple: savory meals, with fruits or no-sugar desserts for sweet cravings. Soon, I noticed my body adapting to this new way of eating.

I had a few moments of weakness, mostly in the evenings after dinner. Even when not physically hungry, I felt like eating something, like nuts. I realized it stemmed from boredom rather than actual cravings.

One sunny Sunday, I drank apple cider and later realized it contained sugar. "Oopsie... 🤭" I continued the #NoSugarChallenge regardless.

By the end of Week 1, I observed:

• Reduced snacking and better meal planning.

• Less bloating.

• Sleep deficits led to more sugar cravings—a lesson learned to prioritize sleep quality.

Quitting sugar - Week 2

Proud of myself, I began Week 2 and shared a photo of my lunch—salad and two sushi rolls—on Instagram. A friend messaged me, "Maggy, where do you buy sushi rolls? I once bought some at Coles, and there was a periodic table listed on the package!" I had bought mine at a sushi restaurant, choosing the simplest one (salmon & avocado), thinking it was healthy.

Unaware of any hidden sugars, I finished my meal. Later, I asked friends who worked in sushi places if sugar was added. They replied, "An enormous amount, Maggy." That was my first disappointment, leading to reflection.

Quitting sugar turned out to be a bigger challenge than I anticipated. I knew sugar was added to many products and restaurant meals, but unless you prepare meals yourself, you never truly know what's inside. I occasionally ate sushi as a quick lunch, not realizing the sugar content.

Some of you mentioned not being ready to quit sugar, thinking mainly about sweets or sugar in tea or coffee. Meanwhile, we often overlook hidden sugars in foods like sushi. Sugar is added everywhere, literally everywhere.

Writing this post, I fully accept this fact. I'm now more aware of what I put on my plate and grateful that the #NoSugarChallenge expanded my knowledge.

After Week 2, I noticed:

• My taste preferences changed—I could easily detect sugar in sushi.

• Reduced bloating and constipation; improved metabolism.💪🏼

• No post-meal sleepiness.

Quitting sugar - Weeks 3 and 4

I continued avoiding sugar as much as possible without stressing over it. My taste kept evolving; foods I previously didn't find sweet now seemed overly sweet. For instance, my coffee (long black with a dash of oat milk) now tastes too sweet, leading me to use less milk. Even as I write this, drinking matcha with oat milk feels too sweet. I've found a coconut milk alternative with better ingredients and plan to switch soon.

I don't feel the urge to return to my old sugar habits. Instead, I'll reserve sweets for special occasions like birthdays. I feel better, have more energy, and my gut health has improved (though there's always room for improvement). I don't miss sugar. Many foods naturally contain sugars, like oats and fruits, which I regularly consume. I don't feel the need to add extra sweetness. Of course, I'll occasionally use ketchup, BBQ sauce, dark chocolate, or vegan ice cream, but I prefer to keep these "sweet moments" for special occasions rather than daily indulgence.

Why Did I Succeed?

Often, we decide to change something in our lives out of desperation or emotional impulse, providing only short-term motivation. Changes can be stressful, and stress doesn't help.

Preparation plays a key role.

For me, it involved analyzing my daily diet, routines, identifying sugar sources, and finding minimal-effort adjustments.

I'm accustomed to eating oats with fruits for breakfast, especially on busy mornings. Keeping this routine met my daily fruit and sweet cravings. I found healthy, no-sugar-added wraps at the store and prepared savory breakfasts the night before.

An example of a quick and easy savory breakfast can be found here 👇🏼

Meal Prep, Especially Breakfasts

This ties into the previous point but offers additional benefits. It helped me avoid situations where I was hungry without ready-to-eat options, preventing impulsive, less healthy choices. Preparing multiple meals at once also saved time.

Stock Up on Emergency Foods, e.g., Carrots and Hummus

Sometimes, I come home hungry, and meal preparation takes time—a risky situation. 😆 Each week, I buy a big pack of carrots and hummus, keeping them in the fridge for such moments. While cooking, I snack on carrots with hummus—a healthy habit and an extra veggie serving—to satisfy hunger until the meal is ready.

No-Sugar Desserts or Snack Ideas

I thoroughly planned no-sugar snacks and bought all necessary ingredients before starting the #NoSugarChallenge: cocoa powder, oat milk, coconut yogurt, nuts, bananas, and other fruits. I brainstormed various combinations using these simple products, like shakes and hot chocolate.

Get rid of sweets and products with added sugar.

Give them to someone else or hide them out of sight so they don’t tempt you.

There’s also one more big piece of the puzzle: your “why.” Why do you want to reduce sugar in your diet? What’s pushing you to make this decision? What are you most afraid of?

It’s no secret that our mind plays a huge role in... well, everything we do. And understanding your personal reason for making this change is your most powerful source of motivation.

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#NoSugarChallenge is over, and I’m incredibly proud of myself—and all of you—who managed to quit sugar this month.As I mentioned earlier in this post, I feel great and have no desire to go back to my old sugar habits. I simply don’t see the point.

I’d love to hear from you:What were your biggest insights?What challenged or surprised you during #NoSugarChallenge?

Let’s share our experiences and support one another!

XO,

Maggy