A 2-Week Reset or Low-Sugar Challenge - Should You Do It?
Ahhh the classic 5-day, 7-day or 14-day sugar challenges…
It seems like everyone is doing them…
So - should you do one too?
My answer: It depends.
And, seeing as I’m hosting a FREE 2-Week Guided Reset Program on July 29th (2024), I thought I would help you determine if it would be a supportive fit for you <3
P.S. We’ll be doing a flexible “reset” - with guidance for those who want to do a low-sugar/low-glycemic 2-week “plan” (based on the Always Hungry? Solution) OR for those who would rather start by adding one thing at a time to their meals - read more about the program at the end of this post.
Should You Do a Reset?
Step 1A - Connect with “That Feeling” in Your Body
When deciding whether or not a 2-Week Reset is “right for you” (or a short-term elimination-style diet), I want to first invite you to ask this: How does a sugar “cleanse” FEEL in your body?
I learned from my professional work with Coach Jami Fassett, that tuning into your body is SO helpful in guiding you towards a sustainable & uplifting path to wellness.
Does a sugar-free challenge feel exciting, empowering, and an opportunity to learn & experiment with new things?
Or, does it feel “ughhh”, “icky” or like a “punishment” for all the weight you’ve put on recently…
If it’s the latter - perhaps a sugar challenge isn’t for you (and there are SO many other ways to get started on your journey!). If it’s exciting, empowering, and feels like FUN — then, perhaps it IS for you (and I invite you to embark on that 2-week exploration opportunity)
I invite you to take a pause and reflect. How does it feel to you?
If it feels icky, scroll to “Step 2b”, if it feels exciting, stick around for “Step 2A”
Step 2A - Determine your purpose
A 2-week reset (2 weeks of lower sugar intake) is NOT a “drop 10 lbs in two weeks” -kind-of-thing… If this is the reason you are doing it, I can assure you, things won’t turn out how you’d like.
Instead, tap into WHY you’re doing this… What will this experience allow you to learn? How might you use this short-term period to make better/more supportive choices long-term?
Some common “purposes” might include…
Does my joint pain ease with less sugar intake?
Do I feel more energized when I consume more whole foods & balanced meals?
Is my sleep better with less sugar?
Could less sugar consumption help my blood glucose levels & post-meal blood glucose spikes?
Is my sugar intake actually INCREASING my hunger and cravings? What would it feel like if I reduced my intake?
Once you determine your purpose, you can then use your 2 week reset period to REFLECT and NOTICE how you feel…
And, you can later use that information to help yourself build a sustainable and supportive plan so you can feel your best (without going “sugar free” 100% of the time for the rest of your life).
THIS is a supportive way to “walk into” a reset.
It’s not about punishing your body for "making bad choices” or “dropping weight quickly”… It’s about giving yourself the opportunity to learn how you feel when eating in a new way - Learning. Growth. Exciting!
Step 2B - A Sugar-Free Challenge Isn’t For You
People online often point to resets, cleanses, challenges, strict meal plans, etc., as a “you have to do this if you want to succeed” kind-of-deal… (as if it’s “the only way” to get started on your journey to health).
It’s not.
It’s absolutely not.
In fact, there are hundreds of ways to get started on your journey to wellness.
It’s not about WHAT you do - it’s about doing SOMETHING (getting started).
And, getting started in a way that feels (at least a little bit) exciting for you.
When a client comes to me with previous experience with yo-yo dieting, or perhaps a history of disordered eating habits - a 2 week “reset” or “challenge” may not be the best place to start.
Instead we may start with…
The concept of ADDing —> we add ONE thing to ONE meal (or more, at a cadence you feel comfortable with) and reflect on how you feel. We get consistent with that one addition, then we add more! Ie: ADD one veg to lunch… then, ADD a healthy fat… Then, ADD another veg… Then move to making positive changes to breakfast… etc. etc.
The concept of SWAPPing —> we look at common items you consume & SWAP them with more nutrient-dense options. Ie: refined pasta —> whole grain or chickpea pasta… Store bought dressings —> homemade dressings… Sweetened yogurt —> greek yogurt with fresh fruit
Or, we may just start by simply pausing, reflecting, and trying something new. We may experiment with something like an overnight oats (prepped with greek yogurt) and reflect on how you feel… Or, we may try a new sheet-pan dinner… Or a simple lunch salad… We choose something you’re excited about AND that makes sense in your life - we practice it - and we see how you feel. Then we build, and build… and build!
All of the above options are fantastic ways to get started —> and, if it feels free-er, easier, and “better” than doing a 2 week reset (or a challenge or plan), then power to you!
P.S. In my FREE 2-Week Reset Program starting July 29th (2024), I’ll dive deeper into these “alternative ways” to get started on your journey as well - in case they feel more aligned with where you are in your journey. Read more about this program at the end of this blog post.
Step 3 - Get Going
I invite you today to practice SOMETHING - and reflect on how you feel.
Maybe you practice adding an extra veg to dinner
Perhaps you practice having a higher-protein snack
Or, maybe you book a complementary consult to chat with me and get some guidance (if you’re super stuck on how to move forwards - I’d love to help!)
Whatever you choose to do. Choose something that moves the pendulum in a positive direction - and choose something that feels free, exciting, and synergistic with your goals.
A Bit About My FREE Reset Program on July 29th
I‘ve been coaching the Always Hungry? Solution for the past 4 years - and I LOVE it! After coaching 100s of clients & becoming the lead coach of the Always Hungry? Solution coaching programs, one concept has become CRYSTAL-CLEAR —> to make the Always Hungry? Way-of-Eating (a lower glycemic, whole-food-focussed way of eating) your lifestyle, it needs to be customized, flexible, and include foods that you LOVE.
So, that’s why I’ve tailored the Always Hungry? 2-Week Phase 1 Reset (just a lil’ bit) to have three DIFFERENT ways to get started…
The “by the book” reset (using a set-out, done-for-you plan from the Always Hungry? Solution) to help you learn & notice how your body feels eating this way
The meal builders option (using a guide to help you create your own meals that may suit your lifestyle or flavour preferences better)
A “visual plate method” (for those who may prefer using a visual guide as opposed to measuring their ingredients
Or, a “step-by-step method” (making one small change at a time to move towards adopting the Always Hungry? way-of-eating —> and, of course, reflecting as you make those changes)
On the first day of the program (the 29th), I’ll review all options for you to get started. On August 1st, we’ll touch base as a group and you’ll have chosen your “path” to get started. Then, we’ll “get going” on August 5th (Monday) and embark on your journey to learn more about your body & how to support it in feelings its best.
If you’d like to join, I’d love to have you there. Here’s the link to register (again, it’s free - I cannot wait to share what I’ve learned and help you begin your journey): https://forms.gle/hrUPUe44USc1qaw77