In the Fall of 2017 and Summer of 2021, I decided a sugar detox was in order. Fall 2017 I was struggling with yeast, which feeds on sugar. I wasn’t necessarily having yeast infections frequently but I had an overgrowth in my gut & blood which I found out through blood work my naturpath ordered. Summer of 2021 was a bit different. I was determined to shrink my growing thyroid nodules, which the ENT stated “would not shrink”. Knowing diet is huge & food is medicine, both situations called for reducing sugar and other “toxins” found in food. I eat a pretty clean diet, but added sugar is in so many food items! And, I love my carbsssss!
A cleanse can be hard mentally, which is why I am providing what I did below to help you prep for success. This cleanses focuses ONLY on sugar. In a few months, we will have an entire Wellness School class on detoxing & cleansing, so I don’t want to dive TOO deep with this basic sugar detox. Please reach out if you have questions. I am not a dietician or nutritionist. My findings are based upon experimenting with my own health, diet, alongside my years of holistic studies, & health certifications.
QUICK TIPS I mentioned during class on how to reduce your sugar intake:
Swap sodas, energy drinks, juices and sweetened teas for water or unsweetened
seltzer.
Drink your coffee black or use a natural sweetener
Sweeten plain yogurt with fresh or frozen berries instead of buying flavored, sugar-loaded yogurt.
Consume whole fruits instead of sugar-sweetened fruit smoothies.
Replace candy with a homemade trail mix of fruit, nuts and a few dark chocolate
chips.
Use avocado oil and vinegar in place of sweet salad dressings like honey mustard.
Choose marinades, nut butters, ketchup and marinara sauce with zero added sugars.
Look for cereals, granolas and granola bars with under 4 grams of sugar per serving.
Swap your morning cereal for a bowl of rolled oats topped with nut butter and fresh berries, or an omelet made with fresh greens.
Instead of jelly, slice fresh bananas onto your peanut butter sandwich.
Use natural nut butters in place of sweet spreads like Nutella.
Avoid alcoholic beverages
Shop the perimeter of the grocery store, focusing on fresh, whole ingredients.
In addition, keeping a food diary is an excellent way of becoming more aware of the main sources of sugar in your diet. I enjoy doing this for the full 7 days. Some days I went by memory of what I ate and other days I wrote down specifics as I planned the meal. After the 7 days I had a REALLY good idea of how much sugar was in each food item I purchased or ate. The diary, for those short 7 days, helped me see WHAT was going in my body.
THE 5-7 DAY (1 week) SUGAR DETOX
Instead of thinking of this week as restrictive, think of how you’ll be nourishing your body, giving it thanks for everything it does for you… thank it for keeping you alive every day.
Basically, what I did was remove sugar from my diet for ONE week. My meals looked like a protein and LOADS of leafy green veggies. I also made green juice (celery, ginger, half a lemon) which is optional of course. If you are use to eating sugar daily, you may experience detox symptoms such as cravings for sugar & carbs, head aches, aches, tiredness. Up your water. You’ll pee a lot, and more than likely your bowels will be very happy, too! I noticed bloat going away and less inflammation in my joints post cleanse!
GOOD TO KNOW / HOW TO PREP
BASICS: Just start reading your labels, even on things you wouldn’t expect to have sugar like salsa or peanut butter or whole wheat bread. So many of the “healthy foods” even have a lot of sugar in them—yogurt, granola, meal bars. So, chances are your sugar intake is higher than you might think. It’s wild! Steer clear from High fructose and other artificial sweeteners.
No ADDED SUGARS. This means cane sugar, stevia, coconut sugar, anything that ends with -ose in your packaged foods (sucrose and high- fructose corn syrup, barley malt, dextrose, maltose, rice syrup, etc.). Ditch all the sugar-y drinks, soda, kombucha (yes, has sugar added!). I also avoided natural sugars like honey, maple syrup and dates. I think those are definitely healthier, but for the detox, I stayed away from them. Another subject— artificial sweeteners. I think this goes without saying, but these are a big no- no, whether you’re on a sugar detox or not, just stay away!
No alcohol during this cleanse.
Very little gluten and very little dairy. Next time around, I won’t have any dairy or gluten. I don’t really eat them much, but did have a piece of sprouted toast with avocado one day, but that was it.
Lastly, fruit! I personally believe fruit is really healthy, and I would never suggest eating no fruit. There are so many amazing health benefits! But, for this detox, I did cut back a bit. Mostly because I usually eat a LOT of fruit. If you’re not a big fruit eater, don’t worry about it! It’s also perfect when you get a craving for something sweet—just grab a handful of berries.
Clean Out your Fridge & Pantry
This is a good step to take BEFORE you start. You don’t want to have chips, candy, granola, sweetened creamer, flavored yogurt, etc. sitting around tempting you while you do your detox. If anything, consider this a good time to clean out your fridge and pantry!
Check the back of packaging and look for how many grams of sugar are in the product. Now a bunch of brands are adding added sugar on their packaging which makes it easier to tell if there’s been sugar added or if it’s in there naturally.
Plan your Meals in Advance
Fail to plan, plan to fail. Writing down what you’ll be eating for each meal, plus some snacks, will not only help you with making a grocery list, but make the whole process easier. Being hungry and stuck with no ideas is not where you want to find yourself! I cooked recipes from Easy Weekly Recipes while doing my detox. For the most part, all of our recipes are sugar free!
A few good things to have on hand to fill you up and curb cravings are nut butters, sweet potatoes, avocados, eggs, your favorite veggies, some fruit (opt for fruit that’s lower in sugar like berries, they hit the spot!)
Stay away from products that market themselves as sugar free too. You might not think you’re eating sugar, but when sugar is removed, it’s often replaced with artificial sweeteners or fillers that are likely NOT good for you. Opt for whole foods throughout the whole detox (and life really!).
Stay Hydrated
This is key! I mean, you should always stay hydrated, but especially during a detox. All that extra water will help flush your body, balance your blood sugar and keep you feeling good.
Move your Body
Nothing gives me a boost of energy like getting up and going for a walk or going to the gym for a good sweaty workout. I found that I had a few major energy crashes at the beginning of my detox, and whenever it hit, I’d drink more water and then head out for a walk or get fresh air.
Get Plenty of Sleep
Your body replenishes and resets while you sleep, it is crucial to get 6-8 hours so this replenishing and reseting process can take place for proper healing.
f you’re someone who used to eat a lot of sugar, you might really be feeling tired, so when you feel yourself fading, just hit the hay!
Sip Peppermint Tea
To curb cravings for a glass of wine or piece of chocolate post-dinner, I’d make myself a cup of peppermint tea. True peppermint helps your brain release the hormone that tells your body I AM FULL.
Snack on Fruit
I didn’t eat too much fruit while doing my detox, but when I got a crazy craving, I’d have a small bowl of chopped strawberries (about 2-3) and a handful of blueberries. Fruits have naturally occurring sugars, and your body does need some of it for fuel...AND since it’s paired with other things like minerals, vitamins, fiber, water, it’s totally fine in our opinion!
(https://thefoxandshe.com/how-to-do-a-sugar-detox/) AND REMEMBER!
+ Get those greens in! (kale, spinach, broccoli) Try to have one source of greens in a meal a day.
+ Steer clear of trans fat. Add in healthy fats such from avocados, fish, nut butters, coconuts, tuna, walnuts, chicken
+ Drink lots of water, at least half your body weight in ounces
We can do anything for 7 days.
When reading food labels or choosing to add in supplementation, it’s good to begin to understand how vitamins & minerals help the body repair, replenish, and nourish the body. The following list can also help you choose your foods based upon what your body is needing, which generally is communicated through your symptoms. Below is a cheat sheet:
Protects against colds, flu, infections of kidneys, bladders, lungs, helps protect cells against cancer and other diseases
- Food sources: sweet potatoes, egg yolk, apricots, sunflower seeds, carrots, raw green leafy veggies, spirulina, barley grass, parsley, peppermint, alfalfa
Converts proteins, carbs, and fats from food into energy, helps prevent depression, anemia, and fatigue,
- Food Sources: beans, eggs, fish, green leafy veggies, nuts, nuts, healthy meats
Protects against disease and bacteria, tissue growth and repair, proper adrenal gland function, healthy gums, helps produce anti-stress hormones, may reduce symptoms of asthma,
- Food Sources: berries, citrus fruits, green veggies, tomatoes, cabbage, strawberries, green peppers, parsley, pineapple, spinach, alfalfa, chickweed, acerola fruit, aloe vera, red raspberry
Needed for normal bone growth especially in children, helps with energy and regulates heart action, promotes health of eyes, nourishes thyroid gland
- Food Sources: fish liver oils, butter, eggs, sardines, tuna, sunflower seeds, unprocessed raw milk, alfalfa, bee pollen, fenugreek, red raspberry, rose hips papaya
- Exposing the face and arms to the sun for 15 mins three times per week is an effective way to ensure adequate amounts of vitamin d
Promotes healthy skin, quiets the nerves, normal development and function of the brain, lowers cholesterol, reduces risk of clot formations, aids in prevention of arthritis, activates thyroid gland, reduces blood pressure.
- Food Sources: cold pressed veggie oils, almonds, walnuts, pecans, peanuts, wheat germ, avocados, fish and fish oils, salmon, red raspberry, flax seed oil, borage oil
Many women with menstrual problems need vitamin e, helps with and used by the body to inhibit cell damage, prevent formation of free radicals, vital to adrenal, pituitary and sex glands, prevents degeneration of muscles, helps prevent and reduce scarring, helps bring oxygen to our tissues and organs.
- Food Sources: wheat germ, whole grains, raw leafy greens, eggs, avocados, beefsteak, cold pressed veggie oils, fish, lamb, alfalfa, kelp, red raspberry, papaya
- Vitamin is known as an essential vitamin because it is tied in with almost every function of life.
Necessary for the protein in bone tissue to allow calcium to crystalize, may prevent osteoporosis, helps wounds heal, plays important role in intestinal health, prevents calcification of arteries
- Food Sources: asparagus, broccoli, Brussel sprouts, cabbage, cauliflower, chicken, dark green leafy veggies, egg yolks, oatmeal, non GMO wheat, yogurt (without excess sugar), alfalfa, green tea
Maintains stable blood sugar levels through proper insulin utilization, can aid in helping anxiety fatigue
- Food sources: organic beef, broccoli, brown rice, cheese, chicken, fish, grape juice, green peppers, turkey and hold grains
Known as the relaxer, helps enzyme activity, Vital for energy and cooling the brain and liver - Food sources: fish, apples, apricots, bananas, black eyed peas, figs, grapefruit, lemons, green leafy veggies, watermelon
Protects cardiovascular system, kidneys, and bones, helps nevus system, prevents stroke, helps alkalize the body
- Food sources: carrots, beans, fish, berries, bananas, citrus, geen leafy veggies, peppers, spinach, winter squash
Needed for many chemical functions in the body, promotes youthful, limber, flexible body and pliable joints.
- Celery, carrots, raw leafy greens, beets, lemon, strawberries.
Great for immune system, essential mineral for prostate gland function, and reproductive organs, increases absorption of vitamin A and helps the action of B1 & B2,
- Food sources: egg yolks, fish, lamb, asparagus, broccoli, chard, collard greens, pecans, pumpkin seeds, sunflower seeds, dandelion, milk thistle seeds, parsley
Necessary for metabolism and proper thyroid function, helps endocrine system, prevention of goiter
- Food sources: seeds, seafood, salt water fish, kelp, asparagus, garlic, lima beans, mushrooms, Himalayan or Celtic seas sol, soy beans.
Necessary for strong teeth, bones, gums and for muscles to have energy, reduce muscle cramps, protects against preeclampsia during pregnancy, lower blood pressure
- Food sources: non GMO hormone free dairy, salmon, seafood, dark leafy greens, almonds, asparagus, broccoli, cabbage, collards, dandelion greens, oats, prunes,
I am not a doctor or nutritionist. This info is not intended to treat, cure, or diagnose.