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

FAQs

What is the no sugar for 30 days challenge? ›

The main goal is to cut out all sources of added sugar for 30 days. Instead, you focus on consuming nutrient-dense, whole foods that don't contain added sugars. Natural sugars, which are found in foods like vegetables, fruits, and dairy products, are OK to eat.

The foundation of The 21-Day Sugar Detox is simple – eliminate foods that cause sugar cravings, balance your blood sugar, and choose more healthy, nutrient-dense foods. There are no pills, powders or shakes – just real, nourishing (not diet!) food.

For 21 days, do your best to remove all added sugar from your diet so the only sources of sugar you eat comes from whole, real foods like fruits and vegetables. It's easiest to do this if you avoid pre-made or packaged foods. Instead cook with whole, plant-based ingredients and natural protein sources.

Focus on your whole diet: Optimizing the nutrient density of your overall diet can help improve health and may help you cut back on added sugar. Focus on whole, unprocessed foods like vegetables, fruits, beans, nuts, seeds, poultry, eggs, and seafood.

What To Eat On A No-Sugar Diet? Vegetables, especially green ones, contain very little sugar, making them a great choice when you're hungry. Keto-friendly foods such as meats, fish, eggs, cheeses, avocados, and other foods high in protein and fat, are a great choice as well.

Avoid simple carbohydrates

Many no-sugar diets also recommend that people avoid simple carbohydrates. Simple carbs include white flour, white pasta, and white rice. The body quickly breaks down the carbohydrates in these foods into sugar. This process causes a spike in blood sugar levels.

What are homemade sugar detox drinks? Homemade sugar detox drinks include options like lemon water with mint, cucumber and ginger-infused water, Tulsi Water, Neem water and herbal teas.

You may experience: Fatigue, cold- and flu-like symptoms, low blood sugar, or self doubt. Day 3 is the beginning of some of the hardest days for most folks! Your best bet: Realize that you are likely not experiencing a real cold or flu but the effects of detoxing from sugar.

What it is. With this 21-day at-home cleanse, you'll eliminate inflammatory foods such as gluten, dairy, corn, soy, sugar and caffeine; while eating nutrient-dense, anti-inflammatory veggies, fruits, whole grains, beans, proteins, and healthy fats.

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.

Can you eat bread on a no sugar diet? ›

Read labels carefully and choose sugar-free or homemade options whenever possible. White bread and pastries are refined carbohydrates that can quickly spike blood sugar levels. Opt for whole-grain bread and pastries made with minimal sugar or explore low-carb alternatives.

Some healthy snack options are fresh or dried fruits with nuts or nut butter; veggies with hummus or guacamole; popcorn with nutritional yeast; or oatmeal with almond milk and berries. Be prepared for some withdrawal symptoms in the first few days or weeks.

Certain foods and beverages, such as fruit, yogurt, sweet potatoes, and smoothies, may help reduce sugar cravings. Foods that contain whole grains, fiber, and protein may also keep you feeling fuller longer.

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. You can also add some higher-sugar vegetables such as carrots and snow peas, as well as a daily serving of high-fiber crackers.

Benefits of a no sugar diet for 30 days

Reducing sugar intake or not eating it for a month can lead to weight loss as it eliminates empty calories and reduces the likelihood of overeating, says Singhwal.

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.

Within two weeks of quitting sugar, you may experience a better mood, have higher energy levels, and even speed up your weight loss. We believe in the benefits of a sugar-free life. To help you quit — for good — we've created various products clinically proven to curb sugar cravings.