Sugar, the substance that is as addictive as Heroin.
And that’s not an opinion, it’s a fact. A study was done at Princeton University(1), and other research bodies, and the final conclusion was that sugar is very addictive.
Food manufacturers put it in every thing! It’s mind boggling!
Around 22 teaspoons of sugar per day is consumed by the average American. That’s way more than our body needs daily.
Let’s not forget to mention how it wreaks havoc on our bodies by causing weight gain, high cholesterol levels, diabetes and increase the risk of some cancers.
But don’t worry, this 21 day sugar detox challenge will reset your body and your dependency on sugar will be annihilated!💥
Now don’t get us wrong, the body needs sugar, but the problem is it’s hard for people to regulate the amount they consume daily.
Most people consume the wrong type of sugar which is the processed version.
The ultimate sugar comes from fruit and some vegetables, that is purely natural, but even in that you must show moderation.
Why is it so hard to quit sugar
The reality about sugar is that once you get addicted, it’s hard for you to let go.
Countless studies have shown that our brains react to sugar similar to the way it does to alcohol and drugs.
When we eat foods that have tons of sugar, it releases dopamine in the area of our brain called the Nucleus Accumbens.
Remember that dopamine is the organic chemical that causes us to feel good and relaxed.
When you complete this 21 day sugar detox plan you will notice that your energy levels will increase dramatically and after a short period of time the sugar cravings and fatigue will reduce.
Without further ado, let’s get right into the sugar detox diet plan that will work for you.
The 21 day sugar detox diet plan
The ultimate goal of this meal plan is to cut added sugars from your diet, which will result in weight loss.
So if you’re struggling to lose weight, this diet is perfect for you. This will include sugary desserts, sugar packed beverages, snacks and processed foods.
The aim is to cut out processed sugar and replace it with natural sugar from natural sources in moderation.
Sometimes people trying to avoid sugar will go too far, even to the point where they eliminate healthy sugar.
This plan will include only natural sugars from fruits.
Note: This 21 day sugar detox menu plan is very flexible, so you can modify it to your needs. You will repeat this 7 day plan for weeks 1, 2 and 3.
Breakfast: Use 2 eggs to make an omelette mixed with spinach and shredded low-fat cheese. Add 2 slices of toasted multi-grain bread.
Snack: 1 Grapefruit
Lunch: Make a tuna salad with vegetables like lettuce, tomato and kale.
Dinner: Have a veggie stir fry with steamed fish.
Breakfast: Start the day with a vegetable juice made with 2 cucumbers, 3 carrots and 1 sweet pepper.
Snack: One medium size ripe mango.
Lunch: Steamed chicken breasts with four slices of avocado
Dinner: Have a bowl of green beans with one medium-size salmon.
Breakfast: A veggie omelette made with eggs, chopped up broccoli and garlic and a cup of freshly ground unsweetened coffee.
Snack: 2 fresh oranges.
Lunch: Have hummus with diced up cucumbers.
Dinner: You can have a burrito made with beans and veggies.
Breakfast: One medium bowl of oats mix with blueberries and almonds. Use unsweetened almond milk to mix.
Snack: One apple sliced up and dipped in unsweetened almond butter.
Lunch: Go for a veggie salad.
Dinner: You can have steamed fish with 2 cups of broccoli sprinkled with cayenne pepper.
Breakfast: Use 2 boiled eggs diced up to make a salad with lettuce, kale and broccoli. Enjoy it with a cup of unsweetened green tea.
Snack: One cup of sliced pineapples.
Lunch: Salmon with sliced cucumbers.
Dinner: Have a pumpkin soup with boiled potatoes and carrots. Add any spices you like such as cayenne pepper, scallions, garlic and onions.
Breakfast: 2 slices of multi-grain toast bread with tuna with a glass of freshly squeezed orange juice.
Snack: One cup of blueberries.
Lunch: One cup of boiled quinoa with broccoli and a few slices of avocado.
Dinner: Have baked chicken lettuce wraps.
Breakfast: 3 boiled eggs diced up with broccoli and lettuce and a cup of unsweetened turmeric tea.
Snack: 2 fresh oranges.
Lunch: One cup of brown rice with 1 medium-size steak.
Dinner: One bowl of chicken soup with added spices like garlic, scallions, cayenne. Also add irish potato and a few wheat dumplings.
THE PRINTABLE PLAN
Tips for your sugar detox challenge
Don’t be distracted
When you’re eating, just eat!
Here’s the thing, when you’re eating while talking, watching TV or listening to music you’ll eat more than you should.
It might feel a bit weird when you start but after doing it for some time you will get used to it.
If you want to win the war against your sugar cravings then you need to learn how to become a mindful eater.
Give it your full attention and experience the different flavors and textures.
When you start to do that you’ll realize that sugar isn’t the only thing that tastes delicious.
Control your emotions
Every day different things happen and our body has to deal with different stress levels.
However, you should try your best not to become an emotional eater as this will make it harder for you to control your sugar cravings.
Whenever your body feels stressed, it tends to gravitate towards comfort foods which are normally high in sugar.
During that time you have to be careful.
Train yourself to go for healthy substitutes, instead of junk foods during the time of emotional stress.
Stress is something that every human has to deal with, but at the end of the day you have the willpower to control your actions.
Keep yourself busy and relax
Try your best not to get bored and instead, find some activity you can do.
Whenever you get bored you’re more likely to begin eating emotionally. In case you didn’t know, boredom is a form of stress and as mentioned earlier, it’s something you want to control.
Don’t let it get the best of you.
It doesn’t mean that you have to be constantly working on some big project all the time.
Instead, you can start listening to some podcasts, music or even dancing.
Just do something.💃
Eat at home
This one is very tricky and hard to avoid.
For this 21 day sugar detox challenge, you’re going to want to avoid eating out and eat at home instead.
The thing is, when you buy food from restaurants you don’t know the exact ingredients that they’re using.
And most times they add sugar to their sauces, gravy or anything it can dissolved in.
On the flip-side, when you eat at home you have control of all the ingredients.
Note: This doesn’t mean you can’t eat out again. Just find the right balance between eating at home and out.
Get a partner
Of course you can do it by yourself successfully, but if you get your friends or family to join you on this plan it will give you more motivation and accountability.
You should have someone to warn you and stop you from making bad food choice, someone to keep you on track.
During this 21 day diet plan you should stay away from alcohol.
This might be a bit harsh but if you want to get the maximum benefit then you have to park the wine glass for a while.
Instead of using that money to buy alcohol, why not use the money to buy a quality seafood or grass-fed steak?
Make a better choice.
Remember, this will not only cut sugar addiction but it also leads to weight loss.
Especially if you have stubborn fat. What many people don’t know is that weight loss is 80% diet and 20% exercise.
If you can get diet correct, you will have no issues getting your dream body.
The only thing you need to add is a regular exercise routine to amplify the results.
If you mess up, don’t quit
If one day you made a mistake by eating a high sugar snack, that doesn’t mean you have failed completely.
If you make a mistake, don’t sweat it.💦 Just move on and continue the sugar detox challenge.
A mistake doesn’t mean that you should quit, it simply means that you now have the opportunity to do it right next time.
Don’t binge on junk food after you’re finished
It will be tempting but don’t do it!
It’s for your own good and it will just send you back to square one. Why do a sugar detox, then when you’re finish you’re going to binge on high sugar junk foods?
That’s not the right way to reward yourself.
Instead of eating that high sugar snack bar eat a cup of blueberries.
Just try your utmost best to avoid junk food.
Of course, you can snack on your cheesecake now and then but first you must develop the mental strength to control yourself.
Give it a try!
The point of this 21 day sugar detox diet diet plan is to illuminate processed sugar as much as possible.
If you can do that your body will have more energy, you will lose excess fat and you will feel and see the difference.