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Sugar Reintroduction after Whole30

I have SO many thoughts about life after this Whole30. I’ve done this before so many times with resets and my previous Whole30 but this time something feels different. Honestly, my physical results (scale, measurements) are not as dramatic as last time, but my mindset has made a total shift! So today I’m sharing my thoughts on sugar reintroduction after Whole30!

I feel like this time around I “get it” and know exactly what I need to do to continue to feel good, lose the excess 10-15 pounds I’ve been carrying around for 10 years and really just be the version of myself I’ve wanted to be for so long. It’s not so much WHAT I eat that has been holding me back, its HOW I eat and my relationship with food.

A lot of you have probably known or realized this for so long but never found a way to get your shit together long enough or have come back after enough times on the cookie deep end. I know I talk about Whole30, but it is truly the only thing out of the million diets I’ve been on that made all of this clear in my MIND and that is more valuable than pounds on a scale.

Among other things, I’ve learned that I thrive in structure and this is the first time where I am completely ok with that.  I repeat, I do NOT feel guilty about being an abstainer or needing structure. It’s who I am and it’s how I apply myself in life that has nothing to do with eating. IT’S OK!

I’ve decided for at least a while that I am going to continue to eat this way 90% of the time and leave 10% of my food intake up for grabs on what I decide is worth it.


I am still trying to figure this out honestly, but I need to start with the one thing that derails me every time. The thing that makes my moods swing, the cause for afternoon naps and addiction.


Sugar Reindroduction after Whole30

Recreating structure for myself during sugar reintroduction after whole30 was difficult. These rules will keep me feeling my best! | Thyme + JOY

I’ve thought a LOT about this for weeks. I don’t want to be that person that misses out on some really cool indulgences because I cut it out completely. And I don’t want to be out somewhere questioning a wait staff or not being able to enjoy the delights of a Nothing Bundt Cake with my husband.  So here is how I am handling Sugar after Whole30

  1. I will not omit savory foods that have sweetener in them, especially if the sugar content is less than 5%. Savory foods with sugar do not set me over the edge and I am thankful for that! I will continue to eat foods that may have a bit of sugar, honey or maple syrup like meat sticks, bacon, sausage, some condiments etc. If I feel this is making me crave more sweet stuff, I will adjust.
  2. I will rarely buy or eat sweets in my home. We don’t usually have a lot of sweet stuff in the house anyway, but I’ve been known to buy a box of gluten free brownie mix or some soft cookies “for mike” as well as those damn protein bars that are psuedo candy! If I want to indulge in something that is primarily sweet (cookies, cake, ice cream) then we will go outside of the house for it so I can continue good habits in the home.
  3. When I choose to indulge in something sweet, it better be WORTH IT. Mike and I went out to eat once during whole30 and he made the realization that as a culture we eat dessert every day or even multiple times a day. I’m sure this habit alone has caused many more health problems than we know and it’s not something I want to take on anymore. Dessert can be once a week or once a month or however you see fit. Currently, WORTH IT treats could be, a gluten free cupcake in NYC, trying a new local product, home baked goods to celebrate something or during holidays etc.
  4. Monitor myself for 24 hours after a WORTH IT treat. I know, it sounds like I am an addict here. But aren’t we when it comes to sugar? I find that the 24 hours AFTER a primarily sweet treat brings on the WORST sugar cravings ever and is responsible for putting me back in the cycle. This rule is instilled to watch myself for a day and make sure I don’t have another WORTH IT treat just because of intense cravings. If there is an instance where there are lots of worth it options packed into 24 hours then I must be at the Disney Food and Wine Festival! (watch out, November 2018!)

This is what I am working with for now. I realize that this can seem restrictive to some or maybe some people feel I should loosen up and just enjoy life. Enjoying life is in the eye of the beholder and I enjoy feeling amazing and having plans in place to keep it that way while still experiencing the sweet stuff.

What are your plans for sugar reintroduction after whole30?

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  1. Thanks! Helpful to hear how you’re approaching it. Nearly finished my first whole30 and feel that they’re really rather vague about sugar reintroduction. Like the 24 hour rule!

  2. Well after my first whole30 ended two days ago…I have been wondering about the sugar thing. From where I sit, I am too dialed into wanting it still. I plan to stay away for more time from it. Fortunately, if I think about it, at least it is not in my mouth. But I need to not have it on my mind so much. I went through Halloween, and am about to go through Thanksgiving. I think I will allow a piece of my favorite pie on Thanksgiving. Otherwise, my relationship is still toxic. I am now on my second whole30.

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