Here are the details for my 7-day Sugar Detox. You may have seen that I did my first sugar-free week about a month ago. I felt great, in-control [again], and even better, reenergized. You also re-sensitive your taste buds so you can eat fruits and enjoy the REAL sweetness of it as opposed to the satisfaction that a caramel candy may give you (before this week, I noticed how super sweet everything was tasting to me as well as artificial #cakefrostingfromacan). Of course, I also just love a personal challenge! So as we transition into a new month and eventually season, I've decided to cleanse + reset my body getting rid refined, unnecessary sugar. Care to join me this time? Here is what yo need to know about 7-day Sugar Detox!
Fear: Is it Doubt or the Doughnuts?!
Many of the feelings of doubt for a sugar detox may come from a simple lack of knowledge. The WHY and WHAT. Perhaps you just don't think its possible to not have something SWEET everyday. Coming from someone who HAS to have dessert after dinner-- I feel you! If you're considering joining me, take a moment and think about all of the food and drinks you had yesterday. Write it down. Next, figure our where all the sugar was in each meal. From salad dressings, bottled drinks, coffee and even breads... its all hidden! 1 lump or 2?
YIKES, right?! Now, after evaluating where added sugar sneaked in, you can be totally conscious of the areas of your day that need a little bit of replacing!
Here are a few examples:
- If you had coffee with cream and sugar-- Skip the sugar!
- If you had avocado toast-- choose a sprouted, whole grain toast instead. Or skip the bread all together.
- If you make a post-workout smoothie with protein-- choose a clean, whole, plant based protein or sugar-free yogurt and skip the powder AND be mindful that your liquid base (lets say almond milk) is unsweetened.
Be a "Label Whore"
One habit I picked up from doing my first sugar-free week was reading the labels. I walked around my grocery store, picked up things I would normally purchase or was intrigued about and looked at the sugar content and the ingredients. I was so shocked to see how much sugar is in 1 serving and how sugar sneaks up on you, even the 2g of it!
Reading the ingredient list is SUPER helpful when determining if there are whole grains, starches, sweeteners, chemicals... etc. My rule of thumb: trust a clear, short list of ingredients. I should be able to read every item on the list.
*Careful! Tons of food labels with "fat free" "sugar free"more than likely have some kind of additive. Bottom line: JUST READ THE LABELS!!
But what about FRUIT?!
Natural sugar in its most organic form is fine! The last time I did this I had a lot of critics telling me I couldn't even have fruit! MALARKY! You need cards yes, but contrary to popular belief, CARB LOADING is not the best/only way to get your energy. Be mindful about how much fruit you're consuming. Try to stick to 0-2 servings of fruit per day i.e. apples, peaches, pineapple etc. Berries are your new best friend and my rule of thumb, try not to have too much fruit in the evening or after 3pm.
"Natural Sweeteners" is still added sugar
For this week, we are skipping even the natural sweeteners like agave and maple syrup, stevia, honey, coconut sugar... you get the idea. If you have to question it, don't bother! Unless it comes from the produce itself i.e. young coconut water, whole fruit like bananas, sweet potato, then keep it in the pantry for the week.
*Dates=Demon, they have a TON of sugar although it is natural and typically in its natural form. Limit to 1-2 per serving.
Energize a Different Way: Fat, Protein, Fiber-- Oh My!
Be sure to eat an adequate amount of protein and healthy fats to keep you satisfied and full throughout the day. This will also help to fight off any cravings! I developed a habit claiming "I need sugar or caffeine," when i am feeling tired. In actuality my body probably asking for: sleep, water or healthy fats. Healthy fat, protein and fiber will slow the digestion of a meal and ultimately increase the time of digestion there fore blood sugar will not spike which leads to that afternoon "slump" you may be familiar with! Go for whole grains and sprouted bread [ezekiel bread is a game changer!] if you must have the beloved bread. Opt to make your own oatmeal or avocado toast at home, therefore you have are in complete control and awareness of the ingredients you are eating.
The low-down + other things to remember!
- Be an advocate for consciousness.
- Read the labels
- Limit your whole fruit consumption to 0-2 servings/day
- Skip the natural sweeteners too! From stevia to honey-- skip it!
- Whole Grains and sprouted bread are your new best friends
- Don't forget your healthy fats, protein and fiber to help sustain your hunger an energy.
- 100% caco chocolate is A-OK! (WOOOO!!!)
- One week, ALCOHOL-FREE (you can do it!)
This sugar detox is meant to help you realize the ridiculous amount of sugar in our everyday diets, and isn’t meant to deprive yourself of all your faves. Foods like nut butters, oatmeals, salad dressings, yogurts, to protein powders. Get ready to be more conscious of ingredients lists when buying/eating foods and to learn great alternatives for snacks, meals, indulgences which hopefully help your healthy habits.
I have great faith that you will feel so good after this week. I also have great faith that you will gain so much knowledge and awareness of your food intake that you will develop better eating habits. And remember, a little bit goes a long way! ;)