Professional Documents
Culture Documents
The 30-Day Sugar Elimination Diet: A Whole-Food Detox To Conquer Cravings & Reclaim Health, Customizable For Keto or Low-Carb Brenda Bennett
The 30-Day Sugar Elimination Diet: A Whole-Food Detox To Conquer Cravings & Reclaim Health, Customizable For Keto or Low-Carb Brenda Bennett
The 30-Day Sugar Elimination Diet: A Whole-Food Detox To Conquer Cravings & Reclaim Health, Customizable For Keto or Low-Carb Brenda Bennett
2: PROGRAM GUIDELINES
Building New Habits
The Basics
Prioritizing Protein
Days 1–7
Days 8–15
Days 16–23
Days 24–30
Shopping Guide
Sweetener Conversion Chart
The Scale Worksheet
Hunger or Habit?
With Gratitude
Bibliography
Recipe Quick Reference
Recipe Index
Letter to the Reader
You can do anything for 30 days—even remove sugar from your diet. In
fact, you may have done it before, but for some reason, old habits crept
back in, and sugar has once again become too hard for you to resist.
The refined carbs and sugary treats that were once just for holidays,
birthday celebrations, and other special occasions eventually spilled
into your work week. Now, they may be a daily indulgence and a
difficult habit to stop.
Sugar is well known for being a comfort for many people during times
of stress. For those of us who are unable to “moderate” foods that
contain sugar, though, it is just as controlling as cocaine is for a drug
addict, and we are just as out of control as other addicts when they get
a hit of their addictive substance.
You may not identify yourself as being addicted to sugar. Maybe you
just feel you don’t have enough willpower, and you need a little
guidance to detox for a short time and get a handle on your cravings.
This 30-Day Sugar Elimination Diet will help you do just that.
I was a sugar addict from the age of 12 until I turned 34. The contents of
this book are how I gained independence from sugar obsession, broke
the hold of intense cravings, lost weight, and have maintained my sugar
freedom since 2006.
No matter why you picked up this book or how you identify yourself,
one thing remains true: sugar and refined carbs can wreak havoc on our
bodies, our health, our minds, our internal organs, and how we age.
The good news is that you can regain control, and you can do it within
one month. With this book, you will learn how to detox from sugar
without horrible withdrawal symptoms. You will learn how to balance
your blood sugar, remove those intense cravings, and lose weight while
enjoying delicious food that keeps you totally satisfied. The tools I share
in this book provide all the support you will need to live happily free of
cravings for sugar and processed carbs.
Freeing yourself from sugar isn’t about willpower and whether you have
enough of it. It’s not about following a Paleo or low-carb or keto diet. It
is about the sugar and processed foods that have taken over your life.
It’s time to take back control and never be enslaved to any food again.
You can do it! One day at a time. You can remove sugar for 30 days, you
will feel amazing, and you will lose weight.
MY STORY
My issues with sugar and refined carbs began when I was 12, when I
was an innocent kid who liked to sneak potato chips. Now, as a 49-year-
old woman, I cannot understand why I felt I needed to sneak food,
because my parents always had an open-door policy. I was never told I
couldn’t eat something. No one policed what I ate or when I ate or how
much I ate. I was never told I needed to go on a diet. Furthermore, my
mom can moderate sugar and enjoy it once a week. My father can do
the same. I tried and tried to be like them and enjoy sweets in
moderation, but that approach never worked for me.
All I know is that eating brought me comfort. As time went by, I had
more difficulty controlling my urges, as if my body were compelled to
eat without my conscious awareness. Sometimes I would find myself in
the basement with my hand in a bag of chips without even
remembering that I had walked down the stairs.
As I sought control over weight gain as a teen, I discovered a new way
to enjoy my binges while keeping my weight stable. I found bulimia
disgusting, but the results were too convincing for me to stop because I
didn’t have to change anything about my other habits. I could continue
to overeat and indulge in sugar and carbs without the consequence of
weight gain. And this made me happy for a long time. Until it didn’t
anymore. My period stopped for a year. I popped blood vessels around
my eyes, and I would feel sharp pains down my throat at random times
throughout the day, even for a long time after I stopped purging.
Within six months, I was able to lose 70 pounds of the weight I’d gained
during pregnancy, so I was back to 124 pounds. Life was good. I had a
baby, I was working full-time as a teacher, and I was happily married.
When I got pregnant again at 32, I gained 40 pounds. This time,
though, I couldn’t lose the last 20 pounds of baby weight. I was stuck at
145 pounds, and I was miserable. I went to Weight Watchers to see if
weekly support meetings would help. They did not. I saved up my
points for packaged Weight Watchers snacks instead of eating real
food.
In 2004, a friend of mine joined a program that removed white sugar
and flour for six weeks. I decided to give that program a try. I had a
weekly phone call with a mentor and was required to mail her my food
journal for the week. This program changed my life. When I began, I
thought I couldn’t give up sugar—even for just six weeks—but the results
from sticking with it were satisfying enough for me to continue. I lost all
the weight I’d gained during my second pregnancy and again was back
to 124 pounds. I stayed away from refined sugars, white flours, white
potatoes, white rice, and so on until I got pregnant for the third and final
time. With that pregnancy, I gained 50 pounds and decided to throw all
my knowledge about sugar out the window. I figured I could go back to
the sugar-free lifestyle after I had the baby. I was so wrong. The pull of
sugar and refined carbs was worse than ever. I felt that avoiding them
was beyond my conscious control, as if I had a ravenous lion inside me
who couldn’t get enough.
I struggled for a year, fighting every single day to tame that lion. Having
to use my weakened willpower each day was utter emotional turmoil,
but finally things turned around for the better.
My fight paid off. Not giving in when I was tempted paid off. Not turning
to sugar and refined carbs paid off. Praying for strength every day paid
off. My new behaviors started to rewire my brain. Those behaviors
became automatic, and I no longer needed to use willpower every day
to fight off cravings.
That was in 2006, and I have not let sugar or refined carbs touch my lips
since. I refused the lie it once told me—that it would comfort and help
me. I refused to believe I could moderate and have “just a little” or
indulge only on a holiday. I believed it was an addiction I could not
tame unless I was 100 percent abstinent. I couldn’t give it up 98 percent
of the time; I needed to keep it out of my life for good. I never take for
granted where I was or where I am today. I am free from cravings. I am
happy in my own skin, and I maintain a healthy weight. I never wake up
and have to decide whether I will eat sugar and refined carbs that day. I
don’t. I won’t. I will never give up the food sobriety that I have today. No
food containing sugar or refined carbs will ever lure me into giving in
because I know the harm it did to my body and mind. I know true
freedom, and I pray that my story and the contents of this book will
bring you that same freedom.
I’ve taught my method for detoxing from sugar and refined carbs for
many years now. I offered my first program in 2012; then I updated the
online recorded course to make it a live six-week course with weekly
intensive Zoom meetings. That course has been so successful in
transforming lives that I knew I had to turn it into a book to reach more
people who are suffering as I was so many years ago.
The 30-Day Sugar Elimination Diet provides you with everything you
need to know to remove sugar from your life for one month without
feeling deprived. You will enjoy delicious, nutritious meals; you won’t
feel like you’re sacrificing anything; your cravings will be reduced or
even eliminated; and you will lose weight.
IN PART I of this book, you will learn what the elimination diet entails,
what you need to know before beginning, how often to use this
program, why we crave sugar and carbs, and how to read food labels. I
also give you a pantry guide and include a section on helpful, but
optional, supplements.
PART III features the meal plan and all the recipes. Each seven- or eight-
day section of the plan has an easy-to-follow chart showing what you
will eat on those days, along with its own shopping list. If you’re
following the low-carb track rather than the keto track (see here and 30
for more on the two tracks), look for the special notations in blue text.
The breakfast, lunch, and dinner recipes immediately follow the meal
plan and shopping lists. They are listed in alphabetical order to make
them easy for you to find.
Sugar-free dessert recipes follow the meal plan recipes. It is your choice
whether to try some of these recipes or to abstain from all sweet foods—
even sugar-free ones—during the plan. Some of the people I coach feel
that foods containing any type of sweetener (low-carb sweeteners
included) cause them to want to eat more and more. If you’re in this
group, not including any sweet foods during the 30 days may be best
for you. On the other hand, you may find that making some of my
dessert recipes during the plan keeps you from feeling deprived and
helps you stay on the program. If that’s you, please enjoy no more than
three desserts weekly.
IN PART IV, you will determine whether you are a moderator or an
abstainer and learn how to reintroduce carbs after the detox (if you
want to). I also offer tips on how to keep the momentum going after the
30 days is complete.
AT THE BACK OF THE BOOK, I’ve included some amazing testimonials
in this section to inspire and motivate you. I’ve also included a shopping
guide of reputable brands of products that you can use to save time
when you are too busy to make everything from scratch, along with
some handy tools that you can use during the detox if you wish.
The 30-Day Sugar Elimination Diet is a four-part program to help you
detox from sugar, eliminate cravings for sugar and carbs, balance your
blood sugar to feel better, and lose weight. You will focus on eating
nutrient-dense whole foods. You will learn which kinds of carbs work for
your body to get to your ideal weight and end cravings for good.
Not only are you going to improve your own life by eliminating sugar
for 30 days, but you’ll also have the opportunity to change the lives of
those you love. Your success will be very motivating for everyone
around you!
Another random document with
no related content on Scribd:
were unsatisfactory to several of the concerted Powers, and
were sharply criticised in the British and German press. The
German government, especially, was disposed to insist upon
stern and strenuous measures in dealing with that of China,
and it addressed the following circular note, on the 18th of
September, to all the Powers:
On the same day on which the above note was written the
American government announced its recognition of Prince Ching
and Li Hung-chang, as plenipotentiaries appointed to represent
the Emperor of China, in preliminary negotiations for the
restoration of the imperial authority at Peking and for a
settlement with the foreign Powers.
{140}
{141}
"We have a full knowledge of the present trouble from the very
beginning, and therefore, though no impeachment has been brought
by Chinese officials at home or abroad against Princes Yi,
Tsai Lien and Tsai Yung, we order them to be punished in the
same manner as those who have been impeached. All who see this
edict will thus perceive our justice and impartiality in
inflicting condign penalties upon these officials," It was not
until the 20th of December that the joint note of the
plenipotentiaries of the Powers, after having been submitted
in November to the several governments represented, and
amended to remove critical objections, was finally signed and
delivered to the Chinese plenipotentiaries. The following is a
precis of the requirements set forth in it:
"(8) The Ta-ku forts and those between Peking and the sea are
to be razed.
{142}
"Within the large new Legation area all the private property
of Chinese owners who years before sought the advantages of
vicinity to the Legations has been seized by the foreign
Legations. France and Germany, with a view to subsequent
commercial transactions, have annexed many acres of valuable
private property for which no compensation is contemplated,
while the Italian Legation, which boasts a staff of two
persons, carrying out the scheme of appropriation to a logical
absurdity, has, in addition to other property, grabbed the
Imperial Maritime Customs gardens and buildings occupied for
so many years by Sir Robert Hart and his staff."
{143}
{144}