Week 1: Less Sugar, More Energy
Awareness
The first Step to ChangeI’m so excited you’re joining me for this Less Sugar, More Energy challenge!
This journey isn’t about restriction; it’s about awareness and empowerment. Before making any changes, we first need to understand our habits and how sugar affects our energy, cravings, metabolism, immune system, and even aging process.
Why Reduce Sugar?
Most of us consume more sugar than we realize, and it’s not just about willpower—sugar hijacks our brain, making us crave more. It also:
⚡ Disrupts Energy – Sugar highs lead to crashes, leaving you exhausted and craving more.
🧠 Impacts Brain Health – Excess sugar is linked to brain fog, mood swings, and even Alzheimer’s (often called "Type 3 Diabetes").
🍬 Increases Belly Fat – Sugar spikes insulin, signaling your body to store fat, especially around your midsection.
🌿 Harms Your Gut Microbiome – Too much sugar feeds harmful bacteria, impacting digestion and immunity.
👵 Speeds Up Aging – Sugar accelerates wrinkles, skin aging, and inflammation by breaking down collagen.
🛡 Weakens Your Immune System – Just one sugary meal can reduce your immune response for hours!
The good news? Awareness is power. And this week, we’re going to uncover where sugar sneaks into your diet and how to take control—without feeling deprived.
Every week, we’ll build on what we learn, making small, sustainable changes that leave you feeling strong, clear-headed, and full of energy.
I’m doing this with you—let’s go!
Day 1-2: Sugar Awareness Audit
To create change, you first need to understand your habits. These simple exercises will help you tune in to how sugar affects your energy, cravings, and mood.
✏ Grab a notebook or use your phone’s Notes app.
Copy & paste the following assessments and track your observations over the next two days.
Morning Energy Check
Rate your energy (1-10) upon waking
Note sleep quality & duration
Track morning hunger levels (Are you starving? Not hungry at all?)
Record your mood & mental clarity (Brain fog? Alert?)
Food & Energy Journal
⏰ Time:
🍽 Food/Drink:
🔋 Energy Before (1-10):
⚡ Energy 2 Hours After (1-10):
😊 Mood:
🍭 Cravings:
💡 Physical Sensations (bloated, sluggish, focused, etc.):
Hidden Sugar Investigation
Many foods we think are “healthy” are loaded with hidden sugars! Check your labels and track how much sugar you’re actually consuming.
👀 Common Sneaky Sources:
☕ Flavored coffee drinks, bottled smoothies, and "health" drinks
🥣 Breakfast foods (granola, instant oatmeal, cereal, flavored yogurt)
🍞 Whole wheat bread, protein bars, dried fruit, "low-fat" foods
🍯 Sauces, condiments (ketchup, BBQ sauce, salad dressing)
Day 3-4: Kitchen Reset
Now that you know where sugar sneaks in, it’s time to set yourself up for success!
Pantry Clean-Out Checklist
Did you know sugar has 52+ hidden names? Check your pantry and remove products with:
❌ -ose endings (glucose, sucrose, dextrose)
❌ Syrups (corn syrup, rice syrup, maple syrup)
❌ Concentrated fruit juices
❌ Artificial sweeteners & “natural” sweeteners
Upgrade Your Kitchen
🛒 Sugar-Smart Shopping List
✅ Whole, unprocessed foods
✅ Healthy fats (avocados, nuts, olive oil)
✅ Fiber-rich veggies & low-glycemic fruits (berries, apples, pears)
✅ Quality protein sources (eggs, fish, poultry, legumes)
💡 Tip: If it’s in your kitchen, you’re more likely to eat it! Make the healthy choice the easy choice.
Sugar-Smart Shopping List
Pantry Staples:
Rolled oats
Nuts & seeds
Coconut flakes
Chia seeds
Canned legumes (no sugar added)
Olive oil, coconut oil
Herbs & spices
Fresh Items:
Leafy greens
Colorful vegetables
Low-glycemic fruits (berries, apples, pears)
Quality proteins
Avocados
Lemons & limes
Day 5-6: Blood Sugar Balancing Basics
Now that you’ve built awareness and prepped your kitchen, it’s time to put balanced meals into action.
🍽 Every Meal Should Include:
✔ Protein (palm-sized portion)
✔ Fiber-rich veggies (½ plate)
✔ Healthy fats (thumb-sized portion)
✔ Complex carbs (fist-sized portion)
Why? This balance helps keep your blood sugar stable, preventing cravings and energy crashes.
Energy-Boosting Daily Habits
🌅 Morning Routine:
💧 Water with lemon upon waking
🍳 Protein-rich breakfast within 1 hour
☀️ Natural light exposure
🚶♀️ Movement practice
🕒 Throughout the Day:
🥗 Eat every 3-4 hours to prevent blood sugar dips
💦 Hydrate between meals
🏃♀️ Take movement breaks (walk, stretch, breathe)
🧘♀️ Manage stress (stress = sugar cravings!)
First Week Meal Framework
Breakfast Options:
Savory breakfast bowl with eggs, greens, avocado
Greek yogurt with berries, nuts, cinnamon
Green smoothie with protein, healthy fats
Lunch Options:
Large salad with protein and olive oil dressing
Leftovers from dinner
Buddha bowl with quinoa, vegetables, tahini
Dinner Options:
One-pan protein with roasted vegetables
Soup with protein and leafy greens
Stir-fry with cauliflower rice
Snack Options:
Apple with almond butter
Vegetables with hummus
Hard-boiled egg with cherry tomatoes
Handful of mixed nuts
Day 7: Reflect & Plan for Week 2
This week was all about awareness. Now, let’s reflect on what worked and what needs tweaking.
✏ Grab a notebook or use your phone’s Notes app.
Copy & paste the following assessments and track your observations.
Week 1 Reflection
Top 3 Energy-Boosting Foods I Discovered:
2. Main Energy-Draining Foods I Identified:
3. Most Helpful Habits This Week:
4. Areas I Want to Improve Next Week:
Your Week 1 Action Plan:
Track energy & cravings to recognize patterns Identify hidden sugars in your daily routine
Make small swaps to keep blood sugar balanced
Set up your environment for success
Start building habits that make you feel amazing
💬 Let’s Stay Connected!
🔹 Share your progress & tag me on Instagram!
🔹 Message me with questions or wins—big or small!
You’re already on your way to more energy, better focus, and fewer cravings. 🎉
Next week, we’ll dive deeper into reducing sugar strategically—without feeling deprived. I’m in this with you!
To more energy,
Diana Lozada
Vibras Wellness
