Have you ever heard of a No Sugar challenge? It is something that people take to reduce their amount of added sugar intake. It can be of different durations and have different rules. However, the end goal is to cut down on sugar intake for a set period.

But, is such a challenge healthy? In this blog, we will find out if it is, and also, we will learn more about the different types of No Sugar challenges.

But first of all, let us learn why too much sugar is harmful.

The Health Effects of Consuming Excess Sugar

Added sugar is something that you will find in most store-bought food items. Take a look at the nutritional label on the next pack of food or drink you buy; chances are it will contain added sugar.

Sugars are naturally found in fruits and vegetables and are perfectly healthy if eaten in moderation. Natural sugars are broken down in the body and are used as fuel.

The only harm comes when most sugar intake happens from calorie-dense but nutrient-scarce foods such as soda, ice cream, and other processed foods.

The sugars that you find in processed foods like soda or candy can be very harmful if consumed in excess. Right from causing harmless acne to life-threatening diabetes, too much sugar can be very bad for your health.

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Too much sugar in your diet can cause -

  • Obesity or Weight Gain
  • Diabetes
  • Heart Disease
  • Cancer
  • Cellular aging
  • Skin aging
  • Acne
  • Fatty liver
  • Kidney Problems
  • Dental Problems

Effects of Excess Sugar Consumption in the Workplace

In an office, sugar cravings are nothing out of the ordinary. Be it an employee’s birthday or an office meeting; you will easily find sugary treats like cookies or candies available. Also, employees often drink sugary coffee, soda, or tea for an instant energy fix.

Too much sugar in an employee’s diet can cause -

  • Increased risk of health problems such as obesity
  • Increased absenteeism due to sickness
  • Higher healthcare costs
  • Low work performance
  • Increased workplace stress

If you think the employees in your organization are eating too much sugar, you can try introducing a No Sugar Challenge.

You might also like: Obesity in the Workplace - How to Deal with it?

What is a No Sugar Challenge?

A No Sugar Challenge is a wellness challenge that is fast gaining popularity. It is a nutritional challenge wherein the goal is to cut down on sugar for a specified amount of time.

Such a challenge can be very effective if your employees are guilty of eating too much sugar daily. You can help your employees achieve their weight loss goals and improve their health and fitness with a No Sugar Challenge.

Benefits of a No Sugar Challenge

Cutting down on sugar intake can help your employees exceptionally. Thus, if you introduce a wellness challenge that focuses on limiting sugar intake, it will help -

  • Improve heart health
  • Increase happiness
  • Decrease stress and anxiety
  • Increase energy
  • Aid weight management
  • Decrease blood sugar
  • Improve liver health

Types of No Sugar Challenges

Sugar-free challenges can be of different types according to their durations. Let us take a look at them -

7 Day No Sugar Challenge

The minimum duration that you need for a sugar-free challenge to show any results is seven days. This type is the easiest one to take part in as it is of brief duration. If you have not introduced a sugar-less challenge before, this challenge will be best for your employees.

  • Pros - Increased Energy, Decreased Appetite
  • Cons - None

14 Day No Sugar Challenge

A 14-day challenge is a step-up from the previous challenge and is a bit more difficult. If you introduce this challenge, most employees will be able to complete the challenge as it is fairly easy. Also, 14 days of low sugar intake can prove quite beneficial.

  • Pros - Same as above, Slight decrease in weight
  • Cons - Increased cravings for sweet foods

21 Day No Sugar Challenge

A 21-day challenge is about taking it a step further and making things even more challenging. Also, this is where the results start showing up. Employees will feel less stressed, and also their fat will decrease as the body will start burning up fats for energy.

  • Pros - Same as above, Increased Fat loss, Lower Stress
  • Cons - Increased cravings for sweet foods

30 Day No Sugar Challenge

A 30-day challenge is the most difficult and also the most beneficial. Participants need to be mentally prepared to embark on a low-sugar diet for 30 days, which can seem very daunting.

However, if done properly, this challenge will reap the most rewarding results. Also, after a 30-day no sugar challenge, participants will be less likely to eat unhealthy sugary foods.

  • Pros - Same as above, Maximized fat loss, Significant Weight loss, Better mood, Lower cravings for sugary foods
  • Cons - Participants may experience low energy if they do not eat wholesome foods

Rules and Tips to Remember

Here are the main things to keep in mind when introducing a No Sugar Challenge -

  • Encourage employees to cut down on sources of added sugar and use sugar substitutes and artificial sweeteners if needed.

  • Promote foods rich in healthy fats and complex carbs such as avocado and brown rice, respectively.

  • Ask employees to look at the ingredient lists or nutritional labels of the foods they eat. Ask them to avoid added sugar and foods rich in the same.

  • Encourage employees to drink sufficient water as staying hydrated is essential for essential functioning and losing weight.

  • Give away exciting prizes for all employees who complete the No Sugar challenge.

  • Keep employees on track and aid their efforts by providing healthy snacks and healthy energy drinks.

So, go ahead and introduce a sugar-free challenge in your workplace and see the results yourself!

Besides working as a content marketer at Vantage Circle, Shah Alif Ahmed is also an internationally certified nutrition specialist, competitive bodybuilder and a musician. For any queries reach out to editor@vantagecircle.com