How to Do a Sugar Detox (2024)

FAQs

How to Do a Sugar Detox? ›

Avoid added sugars and sweeteners, drink plenty of water, eat balanced meals regularly, and choose snacks high in protein and fiber. Prepare for withdrawal symptoms by using natural remedies and reward yourself with non-food treats for milestones.

Hydrate. Flush out all that sweet stuff from your system by hydrating ASAP with water or other low-sugar fluids, and foods high in water content. "Drink plenty of water and go for foods like watermelon, cucumbers, strawberries and yogurt," Seaver says.

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.

Homemade sugar detox drinks include options like lemon water with mint, cucumber and ginger-infused water, Tulsi Water, Neem water and herbal teas. These beverages can aid in reducing sugar intake, promoting hydration, and supporting overall health.

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.

Certain types of foods are especially effective at controlling blood glucose. O'Meara recommends a diet rich in whole grains, vegetables, nuts, seeds, and healthy fats.

Drop your sugar intake at once. The Ohio University Medical Center determined that a sugar detox will take between 3-10 days. The more sugar you are normally taking in, the longer the detox will take. The good thing is, unlike other addictions, the intensity of the symptoms will decrease as you go on.

The fastest way to lower blood sugar is to take fast-acting insulin medication. Exercise can also help to bring down blood sugar levels quickly. Diet and lifestyle changes can help manage overall blood sugar levels, but for immediate action, prescription medication or medical assistance may be necessary.

Here are the tell-tale signs on your face that sugar is the culprit aging your skin: The surface of your skin looks hard and shiny. Deep, crosshatch lines appear along your upper lip. Discoloration and hyperpigmentation mark your skin.

So for the first three days on a sugar detox, Alpert recommends no added sugars – but also no fruits, no starchy vegetables (such as corn, peas, sweet potatoes and butternut squash), no dairy, no grains and no alcohol. “You're basically eating protein, vegetables and healthy fats.”

What not to eat on a sugar detox? ›

Limit or completely avoid consumption of foods such as baked goods, potatoes, white rice, white bread, instant oatmeal, and corn/ corn flakes. These food are considered to be high glycemic carbohydrates, which means that your body rapidly breaks them down and causes a spike in blood glucose levels.

Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.

Heads up-our bodies detox on their own. But, sometimes we can use a little extra boost. By hydrating, and adding some lemon to your water, you can help give your body that extra push it needs to start flushing out all the sugary junk.

Start by drinking more water and increasing your fiber intake (try eating more non-starchy vegetables or taking a fiber supplement). Ginger, peppermint and licorice – either fresh or in tea form – can also help to get things moving, as can taking magnesium, probiotics or digestive enzymes.

The quickest way to lower your blood sugar is to take fast-acting insulin. Exercising is another fast, effective way. However, in severe cases, you should go to the hospital. High blood sugar levels are known as hyperglycemia or high blood glucose.

Some people find that their symptoms last from a few days to weeks. As your body adapts to a low added-sugar diet over time and your added sugar intake becomes less frequent, your symptoms and cravings for sugar are likely to become less intense .

By eliminating sugar from your diet, you can reduce your calorie intake and boost your metabolism. You may also lose some water weight, as sugar can cause water retention in your body. You may notice that your clothes fit better and that you feel lighter and more confident.