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Your 7-Day Plan to Slash Added Sugars in Your Diet

We hate to say it, but even if you’re not chowing down on cookies every night, you’ve probably still got too much sugar in your life. And since sugar's been blamed for nearly every health crisis in recent years, we know you're well aware of the risks of consuming too much.

In case you needed a reminder, though: “There is absolutely no benefit at all to having added sugar in your diet,” says Brooke Alpert, R.D., author of The Sugar Detox: Lose Weight, Feel Great and Look Years Younger.

So to help you give sugar the boot, Alpert designed a seven-day plan to break your sugar addiction for good. Yes, it will suck, but you can get through it (it’s only a week!). And we guarantee you’ll feel great when it’s through. So prepare to break out from under the spell of the sugar witch. (After all, she’s kind of a bee-yotch). Here’s how to get started:

Monday: Nix the Fro-Yo
While you're at it, it's time to ditch the brownies, the office candy stash, and your co-workers (stale) birthday cake, too. And yes, even that low-fat blueberry muffin from Starbucks and the “nutritious” energy bar you stashed in your purse have got to go. It’s a no-brainer place to start, since the sugar in sweets is easy to spot. Plus, you'll slash a whole bunch of unnecessary calories from your diet while you're at it.

Tuesday: Don't Add Sugar To Anything
Time to ditch those packets of Sugar in the Raw. “Any time you would physically add sugar or sweetener, admit it to yourself first—and then omit it,” says Alpert. Eat your oatmeal sans sprinkle of brown sugar on top, and take your coffee with a shake of cinnamon instead of flavored syrup.

Artificial sugars are leaving your diet today, too. “They’re sweeter than sugar and your body still responds with the same hormonal cascade, as if it is regular sugar," says Alpert. "That’s why they don’t help you lose weight.”

Wednesday: No More Sugary Drinks
Today, you'll start reading ingredient labels like it's your job. Yes, you know soda has added sugar, and so does a vanilla Frappuccino. But other drinks might not be so obvious, like coconut water (some brands add sugar), bottled iced teas, and flavored waters. This even includes “healthy” drinks like matcha lattes, says Alpert. “These have sweetened syrup pumped into them, which is why they’re deliciousness,” she says. But hold off on that deliciousness this week. (Oh, and same goes for artificially sweetened drinks!)

Thursday: Go Plain
Continue your quest to be a label detective. Switch out your flavored yogurt or almond milk for the plain versions. Fun fact: Some flavored fruit yogurts pack nearly six teaspoons of added sugar into their tiny containers, which is the amount of added sugar the American Heart Association suggests you eat in an entire day. Sweeten your favorite foods with whole fruit, instead. And be on the look out: Dressings, pasta sauce, crackers, peanut butter, and soups are all common sources of hidden sugar, too.

Friday: Kick Out Refined Grains
“White flour, white rice, and white bread are basically just sugar,” says Alpert. In fact, you might not think you have a sweet tooth, but if you’re eating bagels and pasta on the regular, you're probably fooling yourself. “Pizza is basically dessert. Your body consumes it just like a slice of cake,” she says. The fix: Eat carbs, but make them whole grain. Brown rice, Ezekiel bread, and quinoa are all your friends.

Saturday: Measure Your Fruit
You may be thinking, "Wait! I thought fruit was good for you." And you're right. However, “it’s possible to over-fruit yourself and choose those that are super high in sugar,” says Alpert. She recommends capping your consumption at one to two servings a day, and scarfing options that naturally fall on the lower end of the sweet spectrum, like apples, berries, and citrus fruit. “The amount of fiber, phytochemicals, and vitamins you’re getting in those balance the sugar out,” says Alpert.

Sunday: Lose the Booze
Ugh, yep. If your nightly glass of vino was the only thing keeping you sane, it's time to cut the cord and say buh-bye. “Red wine may have phytochemicals and health benefits, but the truth is that when we drink alcohol, it turns to sugar in our body,” says Alpert. What’s more, it lowers your inhibitions, making you more likely to reach for the bread basket, slice of pizza, or cupcake.

The Goal
Let's not get crazy: We're not suggesting you forego birthday cake forever (or deprive yourself of the joys of a margarita). But this week will “open your eyes to how much sugar you’re really consuming, and how a few small changes can reduce a huge amount [of sugar] in your diet,” says Alpert. Your goal: Start making it a habit to scout out tomato sauce made without added sugar, or flavor your latte with cinnamon and nutmeg, instead of a few pumps of hazelnut syrup. That way, when you have the opportunity to eat your favorite brownie (you know, the one that makes you oooh and ahhh like you're having the big O), you can really enjoy it knowing you now have a healthy relationship with sugar.