If you told us 5 years ago that we would do even a 10 Day Sugar Detox, we would have probably laughed in your face. We’re all about eating everything in moderation, but with the amount of processed foods out there – a no sugar diet really simplifies things.
We started with a goal of following the plan of 7 days to start, but we actually found that 10 to 21 days seems to be the sweet spot for feeling the best results (no pun intended).
If you’re tired of:
- figuring out what carbs are good and bad
- what ratio of portions you need
- counting calories
- feeling like you can’t lose weight
- being tired all the time
Then a 10 or 21 Day Sugar Detox might be the perfect way to start something new and help you get back on track to your ideal weight. After you’ve done a detox, you can always add in sugar free desserts 1-3 times a week. Get our favorite recipes here.
Why Do a No Sugar Diet?
If you follow a no sugar diet for as little as 7 days, you’ll be able to rid your body of any refined or artificial sweeteners. These sugars can prevent the body from using its vitamins and minerals in the best ways.
It’s also highly addicting; many sources indicate sweeteners create the same effects in our brain as street drugs. With that said, you might feel like you’re suffering withdrawals for the first few days. The results of following a no sugar diet is worth it. Below are just a few of the many benefits associated with a detox.
Sugar Detox Benefits
- Improved Energy
- Reduced Mind Fog
- Glowing Skin
- Less Breakouts
- Fewer Cravings
- Possible Weight Loss
How Do You Decide on How Long to Do a Sugar Cleanse?
It’s totally up to you. You can start feeling the results in just 7 days; however, for the full effects, we recommend a 21 Day Sugar Detox. We don’t want you to feel deprived though. We actually ate more on a sugar free diet than when we were eating our normal meals.
What Can I Eat on a No Sugar Diet?
We personally eat 5-6 small meals while detoxing. You’ll want a mix of lean proteins, vegetables, complex carbohydrates and healthy fats at every meal. So you could literally choose one from each of the following categories to make 1 meal.
Sugar Detox Food List
- Eggs or Egg whites
- Chicken Breast
- Turkey Breast
- Lean Ground Turkey or Beef
- Wild Caught Fish
- Lean Steak
- Leafy Greens like Kale, Romaine, or Spinach
- Green Beans
- Brussel Sprouts
- Bell Peppers
- Brown Rice
- Sweet potatoes
- Steel Cut Oats
- Strawberries, blueberries, blackberries and apples
- Coconut oil
- Avocado oil
- Olive oil
- Flaxseed oil
Foods to Avoid
A few foods that are branded as healthy can actually contain added sugars. So you may want to skip the following foods during the first few weeks of your journey.
- Protein bars and shakes
- Nut butters
- Condiments like ketchup
- Water (1/2 gallon-1 gallon)
- Unsweetened tea
- Unsweetened herbal teas
- Black coffee
- Unsweetened almond or coconut milk
Sample Meal Plan
- Breakfast – 4 egg whites with 1⁄4 c Oats with a Tbsp coconut oil and 1⁄2 cup bell peppers
- Mid Morning Snack – 1/2 chicken breast with 1/2 cup sweet potato with 2 Tbsp ghee and 1.5 cups green beans
- Lunch – 1/2 chicken breast over 2 cups of leafy greens and a small apple
- Mid-Afternoon Snack – 3 hard boiled eggs with 1/2 cup cashews and 1.5 cup Brussel sprouts
- Dinner – 5oz flank steak with 1 Tsbp coconut oil with 1.5 cups asparagus
Tips on How to Do a Sugar Cleanse
- Skip processed, boxed foods
- Look for organic, antibiotic free meats
- It’s best to have red meat less than 3x a week
- If you have red meat, look for grass fed beef
- Skipped canned tuna
- Choose organic vegetables
- Skip peas, corn and white potatoes because of their high starch levels
- Fruit is not off limits. We recommend berries!
- Healthy fats should be at each meal to keep you feeling full!
- Skip yogurt – it’s higher in sugar than other proteins.
- Shop the perimeter of the grocery store for fresh options.
- Avoid sugar-free syrups and sweeteners including condiments
- Plan your meals ahead of time
Can I Workout on a 10 or 21 Day Sugar Detox?
Yes! You will still be eating about 1200-1400 calories, and you can always increase the size of your meals or portions if you need more calories for your current weight. (Find out how many calories you need here).
Sugar Detox Side Effects
Most of us have a dependence on sugar. If we’ve more prone to eat processed, boxed foods or hit the drive-through, our dependence might be more like an addiction. So don’t be surprised if you feel a withdrawal in the first few days.
On Days 3-5, you might feel:
- Foggy in Your Thoughts
- Negative in Your Mindset
Just as our physical bodies are addicted to sugars, our mind is as well. So you might find yourself wantint go back to old habits or feeling more negative than normal. Journal those thoughts and keep going! It takes 5-7 days to rid your body of the toxins!
After a Sugar Free Diet or Cleanse
We believe in everything in moderation, and we will always have a piece of cake on our birthday. With that said, don’t undo all the work you’ve put into going sugar-free for a set amount of time.
You can always have a treat in moderation, but your meals should look similar to this plan. It should include whole, fresh foods versus processed, boxed options.
When you do indulge, you might find yourself feeling the effects of when you go back to your normal healthy diet.