Sugar Detox

no sugar

Ready to purge some sugar? Great, because sugar is incredibly stressful and inflammatory to your body. It creates numerous health problems including weight retention, hormonal imbalance, insulin resistance, skin and allergy issues, liver burden, infertility, insomnia, depression, anxiety, and fatigue…just to name a few. While weight loss is often an added benefit of sugar detoxing, a better purpose is health, habit adjustment, and taste bud resetting. The most successful way to approach something like this is to focus on FWBs (Foods With Benefits), also known as nutrient-dense, whole foods. These are what your body thrives on, and what will make you feel fantastic. On the other hand, FWCs (Foods With Consequences) drag you down. Sugar and refined carbohydrates are HUGE drags on your health and, many believe, the root cause of all chronic disease. So let’s ditch these FWCs for a while. Planning ahead is essential. Make sure you have appropriate food available, meal ideas on hand, and snacks ready. You can absolutely do this. Let’s go:

Disclaimer: The material and content within this site are intended as general information only and are not to be intended as a substitution for medical advice, diagnosis or treatment.


PROTEIN: Enjoy as much protein as you like. A minimum of 4-6 ounces per meal. Eat lots of: beef, chicken, turkey, venison and wild game, fish (especially wild-caught), and eggs. The higher the quality, the better. Look for: grass-fed beef, organic chicken, wild-caught fish, and pastured/organic/omega-3 enriched eggs. High quality nitrate-free bacon and sausages are acceptable too.

VEGGIES: Lots of these: green leafy vegetables like lettuce, spinach, and kale, brussel sprouts, cauliflower, broccoli, onions, cucumber, asparagus, celery, spaghetti squash, zucchini, mushrooms, peppers, and snow peas.

Moderate amounts of these: winter squash, acorn squash, butternut squash, pumpkin, carrots, beets, and green beans.

None of these: potatoes, sweet potatoes, rice, or corn. *If you are a high intensity athlete, you may incorporate sweet potatoes and/or 1 cup of wild/brown/white rice a day. Take note of how your body feels and adjust your carbohydrate load accordingly.

FATS: Butter (organic, preferably brands like Kerrygold or Organic Pastures), avocados, coconut oil, olive oil. Absolutely no margarine, corn oil, canola oil, or any hydrogenated fat (these are incredibly hard on your body).

NUTS/SEEDS: Moderate amounts of: almonds, pecans, cashews, walnuts, brazil nuts, unsweetened coconut, macadamia nuts, pistachios, chia seeds, pumpkin seeds, sunflower seeds, sesame seeds, and 100% cocoa nibs. Almond butter and Sunbutter (made from sunflower seeds) are acceptable. You may also use almond flour and coconut flour. No peanuts or peanut butter.

FRUITS: Fruit is very limited. We’re resensitizing taste buds to sweetness. You may have only 1-2 pieces of the following fruit per day: green apple, green-tipped (not quite ripe) banana, grapefruit. Feel free to have as many lemons or limes as you like.

BEVERAGES: Water, herbal teas, unsweetened coconut milk, unsweetened almond milk, smoothies made from coconut/almond milk. Limited: coffee (1-2 cups/day), sparkling mineral water, and coconut water. NO alcohol, juice, milk, soda (not even diet).

NO GRAINS. NO PASTA. NO RICE. NO BEANS. (These all quickly convert to blood sugar). NO SWEETNERS (including Stevia). NO DAIRY (except high quality butter). NO CHEESE (ouch that hurts!). NO ALCOHOL. I know, this seems impossible. It’s 21 days. YOU. CAN. DO. THIS.

keep calm and no sugar


Sugar Detox Pinterest Pages (access mine here)                                                               The 21 Day Sugar Detox by Diane Sanfillipo                                                                       The 21 Day Sugar Detox Cookbook by Diane Sanfillipo                                                Wheat Belly by Dr. William Davis

Helpful Items to Purchase:

Almond Flour – brands like Honeyville or Anthony’s can be found on Amazon.

Coconut Flour – find at local grocery store, Amazon, or Tropical Traditions

Organic and/or Grass-Fed Butter – brands like Kerrygold or Organic Pastures

Coconut Milk – canned, not from refrigerated section. Thai Kitchen Organic Coconut Milk is found in Asian section of grocery store. Or order from Amazon: Natural Value or Native Forest.

Unsweetened Cocoa Powder – in baking section at grocery store.

Almond Butter or Sunbutter – from grocery store or from Amazon. Make sure the only ingredient is the nut or seed (with salt is fine).

Applegate Farms Hot Dogs, Bacon, and Lunch Meat.

Check back for sample detox menu and food ideas. Questions, comments, concerns? Talk to me in the comment section!





24 thoughts on “Sugar Detox

    • Ha Erica – I totally feel ya! Wine is BY FAR the hardest for me to give up. Not gonna lie, it’s tough. But you DO hit a point where you don’t crave it so badly. But I was probably at least half way through before I got to that point. It does come, though. Good luck!!!!

  1. Hi Chelsea…I sure would like to give this a try! What happens after 21 days? I guess the best is to drop sugars altogether. Will grains in moderation be added back into diet? Do you have any salad dressing receipes that are good ? This will be a challenge . Sugar is in everything! I am willing to give this a try, my mouth is out of control.

    • Hey Jude! You don’t have to forgo sugar FOREVER! But this will help resensitize your taste buds to more naturally sweet things – like fruit and sweet vegetables. Then you focus on limited amounts of more naturally derived sugar sources – like honey, real maple syrup, stevia, and dried fruits. It’s overload of processed stuff that will kill ya (sugar and carbs). And because you will be cutting so much out, it will give your body the ability to digest and detoxify more efficiently. Once it’s all over, I suggest adding foods back in slowly and one at a time if you can. That way, you can pinpoint and troubleshoot foods your body might be having problems with. For example, if you haven’t eaten dairy for 21 days, then you add it back in and feel terribly bloated, gassy, or have a skin reaction…then those would be signs that you are having trouble with dairy and that it is compromising the digestion of everything else you are eating. I’ll try to find some good salad dressing recipes – I usually just wing it with olive oil/ lemon juice and/or balsamic vinaigrette and salt. But I know you can make some amazing ones.

    • There are no stupid questions, Steph! I put a little bit of butter and coconut oil in my coffee and then mix it with an immersion blender (do this in a separate bowl or it will fly everywhere!). This makes the coffee kind of frothy and it tastes delish! It’s also a great way to get those good fats in, and it helps slow down the caffeine effect of the coffee. If you can’t have dairy at all, then you could replace the butter with ghee. You can also have coconut milk or almond milk in your coffee, but I personally love the butter/coconut oil combo. I also mix it in my herbal teas. When I did my first Sugar Detox, I drank lots herbal tea and decaf coffee at night when I needed to fill an alcohol or sweet craving. It was my nightly “treat.”

  2. Headed to the grocery to get all our detox goods! Not sure about a few items- can we eat eggplant, tahini, mustard & kambucha?
    We had fun finding new recipes in Against All Grain & Well Fed! It’s gonna be good!!

    • Erin – yes! You can have all of those things. Kombucha should be used somewhat therapeutically. Meaning, don’t guzzle a bottle per day. It’s a great source of probiotic, but can also be problematic for someone with blood sugar dysregulation. So have some here and there, but don’t use it as a crutch (like a wine replacement).

  3. Your sugar detox diet seems great – for carnivores. What do vegetarians do? I can’t eat tofu and/or eggs for each meal for 3 weeks. And although you mention no legumes because of the starch converting to sugar, legumes (lentils, chickpeas, pinto beans, etc.) are one of the best protein sources for vegetarians? Suggestions?

    • Thanks for your question Karen – yep, that’s a toughie. I always advise a meat and fish eating diet for optimal nutrition (plant proteins are not a complete source of the 22 amino acids – very impt that the body gets all 22 – as animal sources are) but I respect your choice. How about fish? Whey? You could make whey protein shakes if you find a high quality whey powder (preferably with whey being the only ingredient). The nuts and nut butters (particularly almonds and almond butter) will offer some protein. Slather some almond butter on green apple slices or banana. Add in limited lentils or quinoa to supplement protein if you can’t manage otherwise. When you do so, be sure to include healthy fat (grass-fed butter, olive oil) to slow down the glucose absorption.

  4. I’m in! But after this Saturday as it is my birthday :-/ and I will have some wine. After that, it’s crunch time! Got to get the family healthy!!

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