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June 2015: Cook Meals and Cut Sugar Challenge

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june 2015 challenge Hey Ladies, Our June Challenge is very straight forward!

Suggested
Reading

*affiliate links

BWLW is challenging you to cook and prepare more of your own meals and cut out as much sugar as you can from your daily meals.  Cooking meals may seem like a simple thing, but many people are just grabbing food on the go and eating out a lot, which makes weight loss more challenging.  If not, we are eating a lot of prepackaged or frozen foods that are full of preservatives and additives to keep them fresh.

Why cut out processed and refined sugar? Sugar raises your blood sugar, but it also affects insulin, which is key to body fat storage. It’s important that you really understand how sugar can negatively affect your health.  I’m suggesting that you READ and take time do to some real research this month.  Invest in your health! I’m sure that you will come to understand that added sugars are not something you need in abundance in your life.

How can you join? Check out all the details below then leave a comment and tell us what parts of the challenge you are committing to.  

Disclaimer: Do not try this challenge without speaking with a doctor if you have chronic health issues, especially if you are dealing with diabetes or pre-diabtes. Reducing sugar will affect your insulin levels and it’s important that you know how that will affect you.

Part #1 – Cook More Meals

When you cook more, you have more CONTROL over what is going into your body and you can better control your weight.  There is no one size fits all eating plan that works for everyone, so we want you to cook the meals that work for you (Vegan, Low carb, Paleo, Eating in Moderation, ect).  We also want to see what you are cooking so check out the Photo Accountability part of this challenge below.

  • You are committing to cook at least 2 of your meals a day (breakfast, lunch or dinner) for a minimum of 4 days during the week.  That’s just 8 home cooked meals a week minimum.  You can go the extra mile and cook even more meals, but this is the minimum we are challenging you to do.
  • Simple recipes, like smoothies and non-microwaved oatmeal with fresh fruit, count as well.
  • You need to have an understanding of how many calories and nutrients you should be eating each day to avoid overeating and lose weight. If you don’t have a ballpark number in mind, use myfitnesspal.com‘s calculator as a general guide.
  • Use free sites like myfitnesspal.com and swole.me to determine how many calories and how much nutrition is in the ingredients and recipes you use.

Part 2: Avoid sugar all month.

Cutting out processed, refined sugar can help you avoid extra, empty calories as well as regulate blood sugar and insulin levels. It is also very addictive and many people feel like drug addicts when they try to cut out processed sugar.  This will not be easy, so focus on Progress not Perfection.  If you eat some sugar this month, it’s not the end of the world…just cut it out in your next meal/snack and more on.  The goal is to see if cutting out sugars makes you feel better and helps you to lose weight.

Want Sweet? – Eat sweet fruits and carrots when you want something sweet.  Have all the fruit you want, because it’s full of fiber and nutrients…not just empty calories.  You can also have honey, natural maple syrup, stevia and agave nectar (agave has a low glycemic index) in moderation as sweeteners.

Check all Food Labels – Processed sugar is not always listed as sugar or corn syrup.  Here are some common names for sugar that you should avoid.

Check out our suggested foods list at the end of this post.

Agave nectar
Barley malt
Beet sugar
Blackstrap molasses
Brown sugar
Cane crystals
Cane juice
Cane sugar
Caramel
Corn syrup
Corn sweetener		 Date sugar
Dextrin
Dextrose
Evaporated cane juice
Ethyl Maltol
Fructose
Fruit juice concentrate
Galactose
Glucose
Granulated sugar
Grape sugar		 Grape juice concentrate
High-fructose corn Syrup
Honey
Icing sugar
Lactose
Malt syrup
Maltodextrin
Maltose
Mannitol
Maple syrup
Molasses		 Organic raw sugar
Powdered sugar
Raw sugar
Rice Syrup
Sorbitol
Sorghum syrup
Sucrose
Sugar Alcohol
Syrup Syrup
Table sugar
Turbinado sugar

Tips

  • No soda, diet drinks or store bought juice/smoothie drinks (no pasteurized fruit juice).
  • Focus on eating a lean protein paired with vegetables, whole grains and/or beans for your main daily meals.  Have fruit and nuts for snacks, as well as homemade smoothies and protein shakes.
  • Eat at least 3-4 meals a day to avoid being hungry and giving in to cravings.
  • Don’t let more than 4 hours go by without a meal between 7 am and 8pm.
  • Eat 1-2 healthy snacks between meals, like baby carrots, unsweetened greek yogurt with fruit/honey, nuts, green smoothies, or fresh fruit.
  • Along with straight up sugars, reduce the amount of “white” carbs that you eat or avoid them all together – white bread and white rice
  • Don’t drink your calories. What you drink counts too! Drink water, tea and unsweetened drinks.

Bonus: Instagram Photo Accountability – Use our hashtag #BWLWJune
Let’s follow each other and connect. We do this to keep ourselves accountable for the ACTIONS required to reach our goals. Do the Work and Show us the Proof. What kinds of photos should you post?  

  • Photos of what you’re eating – meals and snacks
  • Recipe photos and links
  • Smoothie Photos
  • Photos of recipes you want to try
  • Photos of your meal prepping
  • Photos from the grocery store
  • Photos from when you are eating out with friends and family

When you post your comment below to let us know you are joining the challenge, include your Instagram name so that we can follow you.  You can find us at @blackwomenlosingweight

Suggested Foods List: A lot of people say, “Sugar is in everything! What am I going to eat if I take that out of my diet?”  Eating lots of healthy protein and fiber will help control sugar cravings. These are just suggestions and not an exhaustive list of what you may eat…everyone has different tastes, food allergies and needs.

Protein
lean ground beef
sirloin
tenderloin
top loin
top round
pork tenderloin
ham
turkey
chicken breast
all fish
eggs/egg whites
protein powder
all seafood
soy
tofu
seitan
veggie protein
sources		 Beans Grains
and Nuts
black beans
black eyed peas
canneloni beans
chickpeas
kidney beans
lentils
soy beans
split peas
white beans
navy beans
lima beans
Italian beans
Hummus
Edamame
All Nuts are ok
Brown or wild rice
Quinoa
Barley
Buckwheat
Oats
Popcorn
Rice cakes
Soba noodles
Chia seeds		 Vegetables
artichokes
asparagus
green beans
broccoli
bok choy
cabbage
cauliflower
celery
collard greens
cucumbers
eggplant
lettuce
tomatoes
V-8 juice
mushrooms
okra
onion
pickles
peppers
radishes
rhubarbs
snow peas
spinach
sprouts
squash
zucchini		 Low Glycemic
Index
Fruits
Berries
Cherries
Apples
Pears
Peaches
Apricots
Grapefruit
Figs
Prunes
Plums
Raisins
Kiwi
Oranges
Grapes
WatermelonDairy &
Nut Milk
Eat unsweetened
dairy and
nut milk
products.

In moderation: Whole grain bread, low sugar granola, pasta and cereal – in moderation.  Look for unbleached grain products. Flours – Spelt, Whole Wheat, Oat, Rice or Quinoa flour.

 

*These links are Amazon affiliate links.  We may be compensated if you make a purchase. 

Related posts:

  1. June Challenge – 15 Day Focus and Transform Journal Challenge
  2. 8 Black Foodies You Should Follow on Instagram for Healthy Meal Ideas
  3. Jumpstart June DietBet
  4. January Clean Eating and Low Carb Challenge and DietBet
  5. Resources: Decide on an Eating Plan
  6. Nov Challenge 2013 Day 8 – Tips for Week 2
  7. June Clean Eating Challenge

Reader Interactions

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Comments

  7. I’m going to commit to the whole June Challenge. My Instagram name is monicayoung76…it’s time for this transformation…I’m getting married next year in May!!!

    Reply

  12. Hello, I am in for both I have really let myself go, turning 50, and I promised myself I would not turn 50 weighing over 250. so I want turn 51 ova 200

    Reply

  26. I intend to participate in the entire challenge! Follow me on Instagram and Twitter @misstanya704

    Reply

  27. I’m going to commit. I have to get this remaining excess weight off me and I know with this change in my diet I am going to feel better.

    Reply

  31. i am going to participate in both! ( eating less sugar & cooking more meals at home)
    Please encourage me! My Instagram is @inspirekrys

    Reply

  34. I will give up sugar: No bread, black coffee, only a 1/2 to 1 cup of carbs /day (beans, rice, etc), only water w/ lemons, plain almond milk or kefir for green smoothies.

    Reply

  37. I’m going to commit to both parts. I’ve been trying to cut down on the sugar on my own but failing. Instagram: msnique_says Monique

    Reply

  41. I’m in for the sugar challenge. Sweets are my weakness and I love my Pepsi. It’s going to he very challenging but I really want and need to change these habits.

    Reply

  43. Sugars are my weakness! I’m ready to get back on track! I’ll be join the challenge. Follow me on instagram @running_rebel_

    Reply

  47. @danceteacher11

    I’m nervous about this, but I will do my best to commit fully to both cooking more meals and cutting out sugar. Looking forward to finally seeing a change!

    Reply

  48. I am in for the ‘ cutting sugar challenge’. I cannot wait to get that sexy body for summer vibes…

    Reply

  50. I am in for both challenge. I want to add more healthy recipes as part of my everyday lifestyle.

    Reply

  56. I’m committing to both parts of the June challenge. I’m ready to make this lifestyle change. Let’s do this!

    Reply

  62. Its really sad to hear “sugar is in everything”…..This country is obsessed with adding sugar to our food.

    Im in for the challenge! Instagram: Crystalizeh2o

    Reply

  64. I will be participating in both challenges this month I WILL conquer my soda addiction. my IG handle is @Adaydream_believer

    Reply

  73. I will be joining this challenge. my ig name is kyng_A my birthday is in 2 months ive been doing well so far but its time to pick it up a few notches and get where I need to be.

    Reply

  76. I’m so I’m. No sugar this month. Want to loose 27kg by December, I’m trying to conceive and weight is an issue.

    Reply

  77. I love this website it’s very helpful for many of us thank you. I am challenging myself to cut the sugar, and get fit to lose this weight for my health. I am very energetic big woman, but I know this can be done. I go out a lot to restaurants with my boyfriend but I will choose healthier meals. my favorite sauces and dressings, Lordy. 🙂 but I will keep posted on the wonderful health change

    Reply

  79. I’m committing to cutting back on the sugar and also to cooking 2 meals a day. As a breast cancer survivor, I need to lose weight and be healthy for myself and for my children and grandchildren so I can be around as long God permits.

    Reply

  80. I committing to cooked meals. The sugar challenge maybe just a little difficult for me to try at this moment. I will push myself later as I conquer small victories..lol

    Reply

  81. i have just learned about this pg today an i think I like it,will start with July challenge for now am just reading and engage lightly…

    Reply

  82. I’m committing to cooking more healthy food and doing smoothies and avoiding refined sugar… Let’s get it!!! @muybonita02

    Reply

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