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NO SUGAR CHALLENGE: How to Break your Sugar Cravings | 14 Day Sugar Detox Challenge
- A.K
- Mar 14
- 4 min read
Updated: Mar 14
Ever woke up from sleep and still felt groggy? You might be developing wrinkles. If you're frequently tired, nauseous, irritable, or losing focus, these could be indicators that you need a sugar detox. A sugar detox involves eliminating sugary foods and drinks from your diet. In the US, the majority of the sugar we consume includes different types such as white granulated sugar and sugar cane. Many sugars undergo a refinement process, with some being more refined than others, which can reduce the mineral content found in plant-based foods like sugarcane.
How to Survive a No Sugar Diet
This challenge can last as long as you want but I recommend starting with 3 days if you're a beginner. The benefits and results of a sugar detox will exceed your expectations. Your skin will radiate, your memory and concentration will improve and more.
14-Day Sugar Detox Challenge:
The initial week could be the most challenging. You might feel quite irritable, so it's best to avoid people 😂👀. If that's not possible, consider trying ashwagandha or sipping chamomile tea. The second week tends to be much smoother. Your sugar cravings have diminished, allowing you to concentrate on maintaining a diet of nutritious meals. You may observe improvements in your digestive system, and your skin may start showing more elasticity and radiance. If you decide to go further in this challenge, you could even experiment with eliminating carbohydrates.
Benefits
Reduce Inflammation: Removing sugar from your diet can reduce eye puffiness.
Energy Booster: Reducing sugar consumption may significantly increase energy levels and enhance your mood.
Skin Health: A change in your sugar intake can reduce wrinkles, lower acne outbreaks, and add hydration.
Lowers Blood Sugar: Consuming excessive sugar can raise blood sugar levels, heightening the risk of diabetes, cancer, and heart disease.
Cognitive Function: A sugar detox may result in an increase in focus and mental clarity.
Other Benefits
Less headaches
Reduce nausea
Weight loss
Gut Cleanse
What your Diet Should Look Like
Lots of water: Drinking lots of water can assist in cleansing the body. This includes gut, liver, kidney and blood cleansings which helps removes toxins caused by sugar.
Gymnema Sylvestre: aka "The Sugar Crusher". This herb can defeat all sweets by decreasing the ability to taste sweets resulting in a reduction in sugar cravings. You can enjoy this through sipping tea or taking herbal capsules.
Eat more green vegetables: Adding leafy greens to your diet assists detoxing the body and creating an alkaline diet (with alkaline foods).
Less salt: Salt is still advised, but in very moderate amounts. Opt for salts like pink Himalayan salt, Celtic salt, or sea salt, which contain minerals. Each person's salt consumption differs, so adjust according to your body's requirements.
Cinnamon: Adding cinnamon to your diet can assist in reducing sugar cravings and lower blood sugar. Try The Herbal Guru's Ceylon Cinnamon Herbal Capsules and Tea Blend
Here are some foods to add to your diet:
Nuts: Almonds, Walnuts, Pistachios etc
Leafy Greens: Spinach, Kale, Collard Greens, Mustard Greens, Dandelion Leaves etc.
Rice: Wild Rice, Lentil, Quinoa, Brown Rice
Other Fruits and Vegetables: Carrots, Broccoli, Beans, Strawberries, Blueberries, Zucchini, Cherries, Watermelon, Avocados, Oranges, Grapes, Cucumber, Cabbage, Soursop, Guava, Papaya, Sweet Potato (Korean sweet potato for more fiber), Apples, Apple Cider Vinegar and MORE.
Chicken, Fish, Herbal Teas, Mushrooms
Sugar Alternatives
Each person may have a different goal when it comes to a sugar detox. Some may want to cut sugar out completely, some may only want natural sugar alternatives coming from the Earth such as:
Honey
Agave
Wild Honey
Stevia
Sugarcane
Fruits/Fruit Juices
Coconut Sugar
Tamarind
Dates
Maple Syrup
Gut Cleanse
To safely and properly remove sugar from the body, adding probiotics to your diet helps break down the sugar. The bad bacteria, fungi and parasites feed off sugar, salt and processed foods. Adding both prebiotics and probiotics to your diet may increase the good bacteria to thrive.
Tips
READ THE LABELS: It's time to become a label reading expert. Before you throw your favorite snack into the cart, look at the ingredients list and it more than likely includes high fructose corn syrup, glucose, sorbitol, other artificial sweeteners and sugar alcohols.
DRINK TEA IN THE MORNING: Quit the coffee and get into teas. If you're new to drinking teas, this is a great time to experiment. If you're not a fan of teas, just drink warm or medium-hot water. This boosts your digestive system
CHOOSE YOUR GOAL: Keep a journal throughout this challenge. It might be difficult, especially if you have intense sugar cravings and it's your first attempt. I can relate. Your aim might be to eliminate processed sugars entirely. You might want to balance your diet... or perhaps you simply wish to enhance your overall health.
SEARCH FOR RECIPES: Search for low salt and/or plant-based recipes and create a meal plan. A simple salad is a great start.
GO TO FARMER'S MARKET: Farmer's market for sure has the best fruits and vegetables we're going to find. Check your area for a local farmer's market; it may be seasonal.
DISTRACT YOURSELF: Call a friend, take a walk, do your favorite hobby, pick up a new hobby. listen to music, dance. A detox can surely bring out one's creative side they didn't even know they had.
REMEMBER THE END GOAL: Focus on the reason you began this detox.
BE PATIENT: This applies to both you and your body. A detox can provide insights into your body. Sugar cravings will decrease, although this varies from person to person. It takes time to adapt
EXPERIMENT: Experiment with herbal blends and new recipes. Try and use at least 75% plant-based foods.
DON'T FEEL GUILTY: If you so happen to cheat, don't beat yourself up. This challenge is more like a journey, whether it be spiritual, mental, or physical.
HYDRATE: Water plays a crucial role in detoxification. You can make it naturally alkaline by adding a key lime or cucumber.
Precautions
Drink water (Spring or alkaline water)
Avoid fast food
Eat a balanced diet of protein and fiber
Ease into it. Listen to your body.
If you are on any medications, consult with your medical professional first.