21 No-Added-Sugar Recipes I Used During My 30-Day Detox (2024)

FAQs

What happens if you go 21 days without sugar? ›

By the end of the challenge, you'll feel more ener- gized and less dependant on sugar. You might also notice less bloating and some weight loss.

Some examples are eggs, nuts, seeds, beans, lentils, tofu, tempeh, quinoa, oats, brown rice, sweet potatoes, broccoli, spinach, kale, carrots, apples, bananas, berries, oranges, and almond milk. Drink plenty of water throughout the day to stay hydrated and flush out toxins.

The Basics—What You Will Eat on the 21DSD. All levels of the program include meat, seafoods, eggs, vegetables, nuts, seeds, and limited fruits as well as a limited portion of starch flours per day. Level 3 includes the above and no additional food groups.

Make sure to avoid those with noodles. Last, let's look for those nutrient dense starchy vegetables. Roasted sweet or white potatoes, baked potatoes, mashed (for level 1 and 2), and whole grains such as a ½ cup of steamed rice (for level 1). Fried rice is not a good option.

What are the benefits of a 30-day sugar detox? By removing added sugars from your diet, you can reduce inflammation, as well as increase energy levels, and boost concentration. You may also find that your sleep quality improves and that you're able to better manage stress and anxiety levels (2).

Limit or completely avoid consumption of foods such as baked goods, potatoes, white rice, white bread, instant oatmeal, and corn/ corn flakes. These food are considered to be high glycemic carbohydrates, which means that your body rapidly breaks them down and causes a spike in blood glucose levels.

Including whole fruits in a no-sugar diet can still be healthful. However, if a person chooses to eat dried fruit, they should do so in moderation and look for varieties without added sugar. Eliminating sugar from the diet is not a complete solution for weight loss.

Most detoxification programs recommend removing highly processed foods and foods to which some people are sensitive, such as dairy, gluten, eggs, peanuts and red meat. They also recommend eating mostly organically grown vegetables, fruit, whole non-glutenous grains, nuts, seeds and lean protein.

Seafood, pork, beef, and chicken are all sugar-free. They're also an important source of protein and omega-3 fatty acids. If you don't eat meat, soybeans, lentils, beans, nuts, and seeds are great sugar-free, high-protein foods.

Healthier snack options are those without added sugar, such as fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, crackers topped with lower-fat cheese or lower-sugar yoghurts.

Can you eat sweet potatoes on sugar detox? ›

You can also add a serving of starchy vegetable, such as sweet potatoes and winter squash. Week Four: Add grains such as barley, quinoa, oatmeal, and buckwheat. Grapes and one ounce of dark chocolate can also be added. Week Five: You can add breads, so sandwiches are back on the menu.

Once you take sugar away from your diet cold turkey, your palate recalibrates, and you start tasting natural sugars again.” Starting with day four, you can add one apple and one dairy food each day. Dairy, such as yogurt or cheese, should be full-fat and unsweetened.

If you're healthy and active, there's no real reason for you to avoid healthier carb sources like potatoes, fruits and whole grains. Avoid refined carbs like white flour and sugar. However, for healthy people, there is no compelling reason to avoid unrefined carbs from whole foods.

Still, you do not need to completely give up sweet foods to control your added sugar intake. Try replacing added sugars with natural ones, boosting your essential nutrient intake. For example, opt for plain oatmeal rather than flavored types. Then, add fresh fruits like banana slices, blueberries, or strawberries.

Also, make sure you look out for foods with added sugar. Sneaky foods like pasta, bagels, yogurt, cereal, and salad dressing can surprisingly contain lots of sugar. When you're following a sugar detox diet, it's generally best to stay away from these and always read the labels.

Cutting out or limiting added sugar has several benefits. You might increase your intake of nutrient-rich foods, manage your weight, and reduce your risk of diabetes and heart disease. Still, you might feel an intense and out-of-control craving for sugar if you cut out or limit carbs, your body's primary energy source.

Week three is when you really start reaping the benefits of cutting sugar. “People usually have no symptoms [of reduced sugar intake],” Dr. Smith says. “They feel energized and encouraged that they can actually do this,” he says.

Benefits and cautions with slashing sugar

Detoxing from sugar can help you lose weight quickly. “We had over 80 testers from all over the country, and they lost anywhere between 5 to 20 pounds during the 31 days, depending on their weight or sugar addiction,” Alpert said.

Even a week away from habitual consumption of sugary drinks and processed food is substantial. Give it 30 days and you see the difference. Replace your nutrition with fresh whole food and fresh water, sleep extra hours, add simple daily walking and reduce your daily stress, you will benefit more with fat loss.