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Simple 10 Day No Sugar Diet – Eat Up to 6x a Day and Feel Amazing!

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If you told us 5 years ago that we would do even a 10 Day Simple Sugar Detox Diet, we would have probably laughed in your face. We’re all about eating everything in moderation, but with the number of processed foods out there – a no sugar diet really simplifies things.

In this post, we’ll look at who should try a simple sugar detox, what foods you can eat and what to expect!

How to do a simple sugar detox diet the right way with fresh foods. You'll have fewer cravings, more energy and be happy you stuck with a no sugar diet!

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).

Who should do a Simple Sugar Detox Diet?

Anyone who is tired of:

Related: Should You Try an Elimination Diet to Detox?

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.

Get Our 7 Day Simple Sugar Detox Diet 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.

Related: Your Guide to Popular Artificial and Natural Sweeteners

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.

You may also like our guide on the hard-boiled egg diet.

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.

Related: What are Carbs? Your List of Complex Carbohydrates

Sugar Detox Food List

Lean Protein

  • 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
  • Asparagus
  • Squash
  • Broccoli
  • Cauliflower
  • Bell Peppers

Complex Carbohydrates

  • Brown Rice
  • Quinoa
  • Sweet potatoes
  • Steel Cut Oats
  • Strawberries, blueberries, blackberries, and apples

Healthy Fats

  • Avocados
  • Nuts
  • 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
  • Yogurts
  • Condiments like ketchup


  • Water (1/2 gallon-1 gallon)
  • Unsweetened tea
  • Unsweetened herbal teas
  • Black coffee
  • Unsweetened almond or coconut milk

Sample No Sugar 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 Tbsp coconut oil with 1.5 cups asparagus

Get Our 7 Day Simple Sugar Detox Diet Here

Tips to Do a Simple Sugar Detox Diet

  • 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

Related: What is Clean Eating? Tips, Meal Plans, and Recipes

Can I Workout on a 10 or 21 Day Sugar Detox Diet?

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).

I did the 21 Day Fix and a couple other at home workouts while doing a detox, and I still saw awesome results and didn’t feel hungry or weak.

Sugar Detox Diet 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:

  • Tired
  • Sluggish
  • 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 wanting to 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!

Related: What Can You Eat on the Whole 30 Diet? Your Guide & FAQ

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. 

Get Our Favorite Sugar Free Desserts Here

Have you ever do a 10 or 21 Day Sugar Detox? Do you follow a no sugar diet?

Get Our 7 Day Sugar Detox Plan Here

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