5 Days of Sugar Detox: An Effective Method for Women + Weight Loss

It’s sugar detox week on the blog! It might sound scary, but it doesn’t have to be. We’re talking all about sugar detox methods, sugar addiction, and how to beat sugar cravings. These tips will have you crushing your sugar cravings and finally breaking free of the endless cycle.

Then you’ll learn about the 10-day plan I love to follow when I feel I need a metabolism reset. It’s one of the easiest plans for beginners because it takes only two weeks to complete. It’s also a great way to kick off your new healthy lifestyle if you want to make some other changes too!

What should I eat during a sugar detox?

The average woman today consumes as much as 18 teaspoons of sugar per day–adding an extra 300 calories to the whole day! And if that sounds like a lot to come from just sugar, that’s because it is! Although you probably don’t even notice how much sugar sneaks into your diet, hidden in places you’d least expect.

And that’s exactly why it’s so important to do a sugar detox a few times per year–or when you start to feel weight gain or low energy levels.

When you’re doing a sugar detox, you’ll want to omit all ultra-processed, sugary foods like granola bars, packaged breakfast items, crackers, and cookies. These are the obvious sources of added sugar that are pretty easy to spot.

To further combat a sugar addiction, you’ll then have to go a little deeper to avoid hidden sources of sugars like bread, pasta, most sauces and dips, and sweet drinks.

This means that a healthy sugar detox is a diet full of quality proteins, healthy fats like avocados, olive oil, nuts & seeds, nutrient-dense vegetables, and maybe even some fruit–but we’ll talk about that in a moment.

When your metabolism needs a reset, try my 10-Day Jumpstart for a step-by-step guide to break through plateaus and kick sugar cravings.

Why do we crave sugar?

Our chemical addiction to sugar comes in the form of primitive neurochemical reward centers which in our brains illuminate each time we consume sugar. It’s not unlike the biochemical process that occurs with illicit drugs. No wonder sugar is so hard to kick!

Sugar, or simple carbohydrates, are a super fast energy source for your brain and muscles. They’re digested quickly and raise blood sugar levels just as fast.

The downside with this type of fuel source is that if we eat too much too quickly, we typically “crash” a couple hours later, as blood sugar swings wildly from high to low.

It’s that subsequent ‘low’ that triggers your next sugar craving in your brain–as it again wants that super quick burst of energy. Sugar cravings are also a lot worse when we don’t get enough sleep, or experience high stress.

The aim of a sugar detox is to break that cycle of blood sugar swings and sugar addiction that keeps you in a cycle of craving sugary foods.

Is it your gut demanding more sugar? L-glutamine in one scoop of Belly Fix can help alleviate sugar-craving microbes in your gut.

Understanding Sugar Withdrawal

It is common for people to experience cravings for sugar just after removing sugar from your diet. Because sugar prompts your brain to release dopamine (a feel-good hormone), it’s likely you’ll have sugar cravings for a while after starting a sugar detox. 

Sugar withdrawal symptoms include:

• Fatigue or difficulty concentrating
• irritability  
• Increased feelings of anxiety
• intense sugar cravings
• intense carbohydrate cravings

There is a way to combat the withdrawal symptoms of sugar and reduce cravings. For example, make sure to drink plenty of water, eat enough calories to avoid being hungry, and have a distraction (like going for a walk or other activity) when sugar cravings get intense.

Sugar Detox Breakfast

When you’re trying to avoid sugar in your diet, the best way to begin is to only change your breakfast for an entire week. This is easier for many women than avoiding sugar cold turkey, and is often effective to reduce sugar cravings throughout the day.

Whole eggs are packed with quality protein and healthy fats. I like to scramble two eggs in olive oil or ghee, sautee a handful of spinach or other greens, and then add sprouts for a boost of nutrients (and a nice crunch!)

Protein and healthy fats–plus a little fiber–in the morning is a great way to keep blood sugar levels stable to prevent sugar cravings from surfacing later in the day.

Related: 10 Ayurvedic Nutrition Rules for Better Health

Low-Sugar Lunch

During lunchtime you want to check your water balance. Make sure you’re drinking water and staying hydrated with plenty of electrolytes.

Try salads that have a range of greens, legumes, and healthy fats. Water has important effects on a body’s metabolism as well as keeping people happy and alert. Try making a colorful salad filled with beans, quinoa or lentils and drizzled with olive oil. In order to eliminate oxidation after eating sugar the best way is for you to eat protein and fiber.

Read more: 6 Healthy Fall Salads You’ll Love

Balanced Dinner 

Your last meal of the day is a great opportunity to load up on protein and healthy fats.

Fats are actually essential for brain health, too–so don’t be afraid of those avocado slices or another handful of nuts as you wind down from the day.

Contrary to popular belief, dinner does not have to be the heaviest or biggest meal you eat–it just needs to provide balanced proteins, fats, and healthy carbohydrates to satisfy your hunger.

If you do eat carbohydrates in the evening, make sure to balance with enough protein and healthy fats so that you feel satisfied. Too many carbohydrates in the evening can cause a blood sugar crash by the morning which will increase your cravings the next day (1). 

8 Tips to Get Ready for a Sugar Detox

The truth about fresh fruit

Fruits are the highest source of natural sugars, but contain fiber and other phytonutrients that still make 1-2 servings per day a healthy choice for most people.

If you’re trying to avoid any sugar intake, you might want to eliminate fruits from your sugar detox diet just temporarily. If you do decide to include them, stick toward antioxidant-rich berries, or other lower sugar options like melon, citrus, or kiwi.

To satisfy your sweet tooth with fruit, try these winter smoothie recipes!

Manage stress

Stress causes your body to crave highly palatable foods–think cookies, mac & cheese, and basically any dessert. So, high stress makes cutting out added sugars and processed foods a lot harder. Stress also depletes your body of important nutrients such as magnesium and B-vitamins. This may also make your sweet tooth go nuts.

Light exercise is a great way to manage stress when avoiding added sugars, as are other relaxing activities like guided meditation or journaling. If you’re feeling up for it, a few workouts in the gym or other strength training can help burn up stress hormones and help mediate the effects of too much sugar.

Read more: Your Antidote for Stress: Magnolia Bark

Eat more protein

Eating enough protein at breakfast has been shown to improve weight loss and energy levels. Most women aren’t consuming enough protein, instead often opting for foods that contribute to added sugar intake like meal-replacement bars or other packaged snacks.

Try to add protein at every meal and snack you have to offset sugar consumption. I like walnuts, pumpkin seeds, hard boiled eggs, or even leftover grilled chicken with cucumber slices and hummus.

Swap your drinks

Dehydration can trigger sugar cravings, and make it much more likely that you’ll reach for sugar-sweetened beverages. I like to keep water on hand all the time, whether I’m at the office or at home. This makes it easy to get in the habit of consuming as close to half your weight in ounces of water per day (i.e. if you weigh 160 lbs., aim for about 80 ounces of water per day)

If you’re trying to break a soda or other sweet drink habit, start by replacing sodas with sparkling waters with no calorie flavors or unsweetened tea. Try to avoid artificial sweeteners in your drinks.

Don’t skip meals

If you are wanting to quit sugar cold turkey, you may not want to begin intermittent fasting at the same time (especially if you’ve never done it before). Your body will experience a mild stress period when you remove sugar from your diet.

It’s important to note that some women feel the opposite–they think fasting helps keep cravings at bay and makes it easier to stick with their sugar detox plan. As always, it’s important to listen to your body, and to what works for you.

Related: How to Start Intermittent Fasting for Women

Eat healthy carbohydrates

Some vegetables like sweet potatoes or winter squashes offer a high-quality source of carbohydrates. These can still help you reduce added sugar intake while somewhat satisfying your sweet tooth. For example, sprinkling a sweet potato with cinnamon tastes like a treat but is a much better option for balanced blood sugars.

Increase the intake of healthy fat

Fats don’t raise blood sugar like other foods, which can help you lose weight and is great for overall health. I recommend aiming for 1-2 tablespoons of healthy fat at each meal like egg yolks, avocado, or nuts & seeds. I also like to cook with avocado oil, olive oil, or coconut oil.

Plus, healthy fats are essential for hormone balance in all women.

Try L-Glutamine to reduce sugar cravings

Ever feel like your sugar cravings have a mind of their own? Well, it might actually be your gut bacteria that are hungry for more sugar, and that’s what’s causing your craving. 

L-glutamine helps keep certain sugar-loving gut bacteria at bay, in addition to lowering markers of high blood sugar like Hba1c (2).

10-Day Jumpstart for Weight Loss, Belly Bloat, and Sugar Detox

You’re not alone when it comes to battling added sugars! When you’re in the grips of a sugar addiction, it seems like you can’t accomplish anything besides satisfying that next craving. But it doesn’t have to be that way. You just need a solid plan to finally be DONE with sugar. 

The 10-Day Jumpstart lays out a complete, step-by-step plan to reset your metabolism and give you the boost of positive reinforcement you need to succeed. Plus, inside this guide you’ll find the mindset work that women often neglect–which is the ultimate gatekeeper toward a healthier you.

Resources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5341154/
2. https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-020-00503-6

The 5-Day Detox Plan

Follow these simple detox steps, and you’ll give your body a jump start to eliminating toxins and boosting energy so you can enjoy every holiday celebration to the fullest.

DAYS 1-3: SUNDAY | MONDAY | TUESDAY

• First thing: Apple Cider Vinegar Cocktail
• Followed by: Warm ginger tea
• Breakfast: Brown rice cake with coconut and olive oil 
• Mid-morning: Protein Shake 
• Lunch: Green Juice Blend
• Dinner: Vegetables with olive or coconut oil

DAYS 4-5: WEDNESDAY | THURSDAY

• First thing: Apple Cider Vinegar Cocktail 
• Followed by: Warm ginger tea
• Breakfast: Brown rice cake with coconut and olive oil
• Mid-morning: Protein Shake 
• Lunch: Green Juice Blend
• Dinner: Lean meat and vegetables with olive or coconut oil

Detox Recipes

Apple Cider Vinegar Cocktail
Dilute 1 tablespoon of apple cider vinegar in 3 tablespoons of water. First thing in the morning, this simple cocktail ends your all-night fast and primes your stomach for proper digestion.

Warm Ginger Tea
Steep one tea bag of ginger tea in 6 oz of hot water for three minutes. Or, add sliced ginger to tea kettle and prepare as normal. Optional: add 1 teaspoon of honey. Ginger rhizomes aid intestinal motility to keep digestion moving.

Brown Rice Cake
Spread 1 teaspoon each of coconut and olive oils over brown rice cake and enjoy. Medium chain triglycerides in coconut oil are easily digested, and naturally-present lauric acid has antimicrobial properties. Olive oil is rich in antibacterial phenols, while brown rice cakes provide insoluble fiber for digestive support.

Protein Shakes
Blueberry Pie
Blend together:
½ c frozen wild blueberries
Juice of ½ lemon
1 scoop vanilla protein powder (we like Vega One)
½ c water

Banana Chocolate
Blend together:
1 medium banana, frozen
1 scoop chocolate protein powder (Vega One)
1 c water

Berry Blast
Blend together:
1 c frozen strawberries
½ medium avocado
1 scoop plain protein powder
½ c ice
Water as desired for consistency

These fruits provide probiotic bacteria, as well as prebiotic fiber to help balance the gut. Including protein powder sources that are easily digestible like pea, hemp, or rice, helps to avoid some of the uncomfortable GI symptoms that can accompany other protein powders.

Green Juice Blends
Dr. Taz’s Green Juice
Blend together:
½ medium apple
½ medium pear
1 medium cucumber
¾ c chopped kale
½ lemon

Green Juice #2
Blend together:
3 leaves romaine lettuce
1 celery stalk
2 kale leaves
½ medium apple
Juice of ½ lemon
½ tsp grated ginger
½ c water

Green Juice #3
Blend together:
1 apple
2 stalks celery
1 c watercress, chopped
1 c water
Juice of ½ lemon

Green, leafy vegetables are easy to digest and help us detoxify. Cruciferous vegetables, like kale and watercress, activate phase 2 of detoxification, and include added fiber to help eliminate toxins.

Steamed or Sautée Vegetables
Lightly steam, or sautée in olive or coconut oil, any combination of vegetables (except white potatoes). Season with an unlimited variety or herbs like oregano, parsley, thyme, or sage. Vegetables aid liver detox and are easy on the gut.

Vegetable Option 1
Steam 1 c each broccoli, snow peas, sliced red pepper and sprinkle with juice of ½ lemon

Vegetable Option 2
Sautée in 2 tsp olive oil with a pink of red pepper flakes and cumin
1 c cauliflower, chopped
1 c rainbow chard, chopped

Vegetable Option 3
Sautée in 2 tsp coconut oil with 1 crushed garlic clove and ½ tsp grated fresh ginger
3 c Asian stir-fry mix