5350 Summit Ridge Rd ste. 202, Middletown, Delaware 19709

10 Day Sugar Challenge

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10 Day Sugar Challenge

10 Day Sugar Challenge: How it will work

1. Types of Sugars & Sweeteners: The goal during this challenge is to avoid products with added sugars natural sweeteners such as honey, maple syrup, or agave; and even all-natural calorie-free options like stevia. You choose if you would like to eliminate artificial options like aspartame, sucralose, or sorbitol.

2. Fruit: Enjoy whole fruit throughout the challenge. Avoid fruit juice, as it concentrates sugars and lacks the fiber found in whole fruit. Pureed whole fruit, like in a smoothie, is perfectly fine. During the challenge, aim for up to three servings of whole fruit daily. A serving is equivalent to one small to medium-sized fruit, or half a cup of chopped fruit or berries.

3. Naturally Occurring Sugars:  Moderate amounts of naturally occurring sugars are present in whole fruit, unsweetened dairy products (such as plain yogurt and milk), and specific vegetables like sweet potatoes, beets, squash, peas, etc. For example, a cup of sweet potato contains 6 grams of naturally occurring sugars; a cup of banana contains 18 grams. These sugars are allowed during the challenge when part of the whole food (for example, enjoy coconuts but steer clear of coconut sugar).

4. Carbohydrates:  Embrace healthy carbohydrates during the challenge while being mindful of portion sizes. Carbohydrate-dense foods should comprise around a quarter of your plate at each meal (approximately between half a cup and 1 cup of cooked whole grains per meal) or about half of your total calorie intake daily. Opt for sources like legumes, whole grains such as oats, buckwheat, and bulgur, as well as starchy vegetables like potatoes, root vegetables, pumpkins, beets, peas, squash, etc. During the challenge, steer clear of refined grain products (resist the urge to combat sugar cravings with extra servings of white bread and pasta).

5. Alcohol: We've been asked, "can I drink during the challenge?". After careful consideration, our answer is yes, but in moderation. If you enjoy a 5 oz glass of dry wine a few nights a week, go ahead and savor it - just avoid any alcoholic beverages with added sugar. However, if you find yourself finishing half a bottle of wine with dinner every night, it might be time for a different approach!


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