7-Day Challenge to Reduce Health Issues with Dietician Sarika S. Goyal

Feel Lighter, Sleep Better, and Reset Your Metabolism—Naturally

Do you suffer from bloating, acidity, fatigue, constipation, or poor metabolism—despite eating “healthy”? You're not alone. At our clinic, we’ve seen that two major culprits are often to blame:
Poor sleep patterns and hidden sugars in our diet.

As Delhi’s trusted Dietitian for Gut Health, Hormonal Balance & Weight Loss, I created this 7-Day Reset Challenge to help you eliminate the hidden factors damaging your digestion, sleep, and energy levels—without pills or extreme diets.

Why This Challenge Works

This challenge is based on two powerful changes that transform health:

💤 1. Sleep Reset

Poor sleep affects hormones like cortisol and insulin, slows down digestion, and causes cravings.

🍭 2. Eliminate Hidden Sugars

Even "healthy" processed foods contain sweeteners that disturb your gut and spike insulin.

The 7-Day Gut & Sleep Reset Plan

Each day includes simple actions, sleep support tips, and nutrition advice to help you feel the change within one week.

Day 1: Spot & Eliminate Hidden Sugars

🎯 Goal: Detox your gut from refined sugar and artificial sweeteners.

Action Steps:

  • Check food labels for: fructose, dextrose, maltose, corn syrup, sucralose

  • Cut: bakery products, fruit juice, ketchup, biscuits, and “low-fat” yogurts

  • Replace with: dates, raw honey (in moderation)

  • Start the day with warm lemon water

Sleep Tip: No caffeine after 4 PM

Day 2: Align Your Meals & Sleep Cycle

🎯 Goal: Improve digestion and hormonal balance with consistent timing.

Action Steps:

  • Eat dinner by 7–7:30 PM

  • Sleep by 10:30 PM (latest)

  • Create a wind-down routine: dim lights, herbal tea, no screens

  • Include fiber-rich foods: oats, sabzi, fruits

Sleep Tip: Add magnesium-rich foods like bananas, spinach, or almonds

Day 3: Hydration + Gut Reset

🎯 Goal: Flush toxins, support digestion, and reduce acidity.

Action Steps:

  • Drink 2.5–3L water

  • Sip ginger or chamomile tea

  • Add probiotics: curd, fermented veg, kefir

  • Avoid deep-fried and packaged food

Sleep Tip: Warm turmeric milk before bed (anti-inflammatory + calming)

Day 4: De-Stress Your System

🎯 Goal: Lower cortisol and improve insulin sensitivity.

Action Steps:

  • 30 minutes of movement (walk, yoga)

  • Get sunlight before 10 AM

  • Deep breathing or guided meditation at night

  • Eat enough protein: lentils, paneer, eggs, nuts

Sleep Tip: Zero screen time 30 minutes before bed

Day 5: Boost Nutrients, Stay Sugar-Free

🎯 Goal: Strengthen immunity and metabolism.

Action Steps:

  • Eat rainbow-colored veggies

  • Use healthy fats: cold-pressed oils, avocado, seeds

  • Ditch sauces, packaged dressings, sweetened curd

  • Swap sugary drinks with green tea or coconut water

Sleep Tip: Use calming sounds or sleep stories to unwind

Day 6: Evening Routine Reset

🎯 Goal: Promote deep sleep and better digestion.

Action Steps:

  • Eat a light dinner: protein + veggies

  • No post-dinner snacking

  • 10 mins light walk or stretching after dinner

  • Stick to your sleep schedule—even on weekends!

Sleep Tip: Try lavender essential oil on your pillow or diffuser

Day 7: Reflect & Plan Ahead

🎯 Goal: Continue the progress with intention and planning.

Action Steps:

  • Journal: How has your energy, digestion, or sleep changed?

  • Make a weekly meal plan without sugar-heavy items

  • Set 2 new health goals for the next month

  • Prep meals/snacks for the upcoming week

Sleep Tip: Maintain your night routine and stay consistent

Bonus Tips from Dietitian Sarika

✔️ Choose real food: Veggies, whole grains, nuts, and seeds
✔️ Limit caffeine/alcohol—they disturb sleep and gut health
✔️ Chew mindfully, eat slowly—digestion starts in the mouth
✔️ Exercise 5x a week: a mix of walking, yoga, and strength
✔️ Stay consistent: Small daily habits = Big results

Why Your Body Will Thank You

In just 7 days, you’ll notice:

  • 🌀 Reduced bloating & acidity

  • 🌙 Better sleep & energy

  • 🔥 Improved metabolism

  • 💩 Regular bowel movements

  • 🎯 Clearer mind & fewer cravings

All without extreme diets or supplements.

Are You Ready to Reset Your Body?

Join the 7-Day Gut & Sleep Reset Challenge with Dietitian Sarika S. Goyal, Delhi’s trusted expert in:

🔹 Weight Loss
🔹 Diabetes & PCOS Reversal
🔹 Gut & Hormonal Health
🔹 Child & Post-Pregnancy Nutrition

📍 Serving Ashok Vihar, Pitampura, Paschim Vihar & Online Globally

Join the Challenge & Share Your Progress!
Use #7DayWithSarika and tag us on Instagram to get featured!

🗓️ Need a personalized version of this plan? Book your consultation now.