If you are looking for a sugar detox plan, you’re probably looking to:

• feel healthier
• have more energy
• drop a few pounds

Well, you’ve come to the right place. I will walk you through a simple way to cut back on your daily sugar intake.

This is the plan that helped me cut back on sugar.

But I’ll be honest, it wasn’t easy. But it was worth it!

Why is quitting sugar so hard?

Sugar is addictive.

There’s research showing that sugar can be more addictive than drugs! 

If you’re eating more than the recommended amount of sugar, you’re probably addicted.

Generally, the recommended amount of sugar for women is 100 calories per day or 25 grams (6 teaspoons).

For men, it’s 150 calories per day or 36 grams (9 teaspoons).

That still sounds like a lot of sugar to me.

If you consume too much sugar, you’ll start to crave it!

When you don’t eat enough good calories, your body starts looking for fuel to get energy.

Sugar (empty calories) gives you quick energy. So, the moment you’re hungry, it’s easy to go for the cupcake.

High glycemic foods like potatoes, pasta, and white rice cause you to get hungry soon after eating, so keep these foods to a minimum.

Here are some reasons why too much sugar is unhealthy

• Weight gain. Especially around the belly, hips, and thighs.
• Fatigue
• Brain fog
• Hormonal imbalance
• Anxiety

Okay, so now that we understand why too much sugar is bad for us, the next question is, how do we detox? Here is a three-step detox plan.

STEP 1 – Eliminate Allergenic Foods (that includes sugar)

Many people don’t realize they are allergic to common foods. They consistently feel tired, break out with acne, get headaches, and think nothing could be wrong. 

Food allergies can make you so tired that you turn to sugar for energy. Removing an allergenic food from your diet can help you have fewer food cravings.

Foods that commonly cause sensitivities include gluten, dairy, soy, and, you guessed it,  refined sugar.                                                                                                                                                

• Gluten is a protein found in grains. Many people have trouble breaking down gluten and don’t even know it. Gluten sensitivity can lead to a “leaky gut,” which leads to allergies and a weak immune system.

• The pasteurization of dairy destroys the healthy enzymes and vitamins in milk and stimulates pathogens that cause milk allergies.

• Soy contains phytoestrogens, which can mimic the effects of the female hormone estrogen. That’s not good!

• Refined sugar is stripped of all nutrients, vitamins, and minerals. Too much refined sugar creates an acidic environment in the body which negatively affects your vital organs.

STEP 2 – Eat Every 4 to 6 Hours

Skipping meals increases sugar cravings. When you’re hungry, you’re likely to overeat at your next meal because your cravings are out of control. 

A healthy way to avoid sugar cravings is to eat regular meals and ensure your body consistently gets the energy it needs.

Remember, when your body needs energy, it will look for a quick boost, and sugar is the easiest choice. 

Here’s the meal schedule I like to follow:

6:00 am – Wake up: Drink 8oz of water to hydrate.

8:00 am – Breakfast: 20 grams of protein, low glycemic fruit, and fiber. Nothing too heavy.

10:00 am – Snack: A low glycemic snack like almonds, green apples, or berries.

12:00 am – Lunch: A meal of whole foods with protein, non-starchy veggies, and high-fiber carbs.

3:00 pm – Snack: Low glycemic snack.

6:00 pm – Dinner: I fill my plate with lean protein, non-starchy veggies, brown rice, another high-fiber carb, and a small amount of healthy fat. I try not to eat past 7pm.

STEP 3 – Eat in the Right Proportions

Overeating high-sugar foods lead to high blood sugar, which causes cravings. This leads to more eating of high-sugar goods and an ongoing cycle of unhealthy eating.

That’s why it’s essential to eat the right food proportions. It’s also important to listen to your body when it tells you it’s full. 

The following is a good rule of thumb when planning your meals

• Green veggies (1/2 your plate)
• Lean proteins (1/4 of your plate)
• Good carbs (1/8 of your plate)
• Good fats (1/8 of your plate)

Additional Tips for a Sugar Detox Plan

1. Take a Probiotic

Sugar cravings, low energy, and digestive issues can cause an overgrowth of yeast in the intestine. Taking a good probiotic helps create a balance of good bacteria and stops the harmful bacteria that feed on sugar to survive.

• Eat More Protein

Lean protein, like chicken and fish, keeps your body from releasing insulin and may reduce cravings by 60%.

• Take a Vitamin

Vitamin B and chromium help reduce sugar cravings. A lack of vitamin B makes you prone to stress, and its effects, like overeating. Chromium helps with your metabolism and improves your insulin sensitivity.

My favorite way to stay on top of my vitamin B and chromium intake is by drinking a fizzy drink supplement that curbs cravings and provides a nice boost of natural energy.

This fizzy drink is also how I quit soda.

• Drink Plenty of Water

Dehydration can cause cravings, so make sure to drink water throughout the day.

• Lower Your Stress

Stress has been shown to increase food cravings and lead to overeating. Stress-relieving activities, life exercise, and mediation can help lower sugar cravings.

In addition to exercise and mediation, I also like to add a stress-reducing supplement to my diet.

Implementing a sugar detox plan isn’t easy, but with just a few changes to your diet, you will slowly rebalance your body and reduce the sugar cravings that keep you tired and overweight.