21-Day Sugar Detox Challenge: Tips, Recipes & Meal Plan

If you currently eat sugar with the rapaciousness of the average American, start by cutting back gradually, and with the most decadent and obvious sources of added sugar. You don’t necessarily need to follow a low-carb diet yet; start by following a low-crap diet.

Vegetarians or vegans: If you avoid animal products, Sugar Busters! isn't for you. The authors want dieters to eat at least some animal protein.


28 Day Sugar Detox - Healthy Living Journey

How Do I Look for Sugar on Food Labels?

Remember that sugar/carbs are a big energy source for the body, so, unless you’re ready to commit to a very low-carb or keto diet, you shouldn’t aim to stop eating carbs entirely. The more active you are, the more carbs you should consume to fuel your workouts, recreation, etc. For instructions on how to set up a lower-carb diet that still permits enough sugars to support an active lifestyle (and allows you to enjoy a wide variety of foods), see the Mod Keto eating plan in our FREE ebook on the keto diet.

21 Day Sugar Detox Meal Plan (PDF) - Printable Meal Plans

Forbidden foods: You'll have to give up white potatoes, white rice, white bread, white flour, corn, beets, soda, candy, baked goods, and refined sugar.

If you already eat pretty healthy but want to reduce your sugar intake even further, identify the highest-sugar food category you eat from the most and aim to replace it with more foods from the next category down. Perhaps you’re a regular consumer of vegetables and high-protein foods, but you have a weak spot for refined-grain products such as bagels at breakfast or dinners of pasta made with bleached flour. In this case, you could switch to whole-grain toast at breakfast and whole-grain pasta dinners. Once you get acclimated to the taste of those foods, you can go a step further and try vegetable-based alternatives, such as lettuce wraps instead of tortillas for your tacos, spaghetti squash instead of whole-grain pasta, or cauliflower rice in place of regular rice.

7-Day Sugar-Detox Meal Plan: 1,200 Calories.