21 Day Sugar Detox

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Include the following foods often:

Meat, Fish & Eggs

  • All meats, including good quality deli and cured meats like prosciutto and real shaved turkey (free range whenever possible)
  • All fish and seafood (wild whenever possible)
  • Free range or organic eggs

 

Vegetables

  • Asparagus
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery/celery root
  • Chard
  • Collards
  • Cucumber
  • Eggplant
  • Garlic
  • Ginger
  • Green beans
  • Horseradish
  • Jicama
  • Kale
  • Leeks
  • Lettuce (all leafy greens)
  • Mushrooms
  • Onions
  • Parsnips
  • Peppers (all varieties)
  • Radicchio
  • Radishes
  • Rutabagas
  • Snow/snap peas
  • Spaghetti squash
  • Spinach
  • Tomatoes
  • Turnips
  • Yellow summer squash
  • Zucchini

 

Fruit

  • Lemons
  • Limes

 

Nuts & Seeds (whole flour or nut butter, unsweetened)

  • Almonds
  • Brazilnuts
  • Cacao nibs, 100%
  • Chia seeds
  • Coconut – all unsweetened ok; coconut sugar is a “no”
  • Hazelnuts
  • Flaxseeds
  • Hemp seeds
  • Macadamias
  • Pecans
  • Pistachios
  • Pumpkin seeds
  • Sunflower seeds
  • Sesame seeds, Tahini
  • Walnuts

 

Fats & Oils

  • Ghee or clarified butter, preferably organic
  • Avocados, avocado oil
  • Coconut oil
  • Flax oil
  • Olives, olive oil
  • Sesame oil

 

Beverages

  • Unsweetened almond milk
  • Unsweetened coconut milk, coconut cream
  • Coffee, espresso (no cream or milk)
  • Mineral water
  • Seltzer, club soda
  • Teas – black, green, herbal, etc. (no fruit flavor or sweeteners)
  • Water

 

Condiments & Miscellaneous

  • Homemade broth
  • Coconut aminos (soy sauce substitute)
  • Mustard, gluten free, unsweetened varieties
  • Nutritional yeast
  • Homemade salad dressing
  • Spices and herbs – check pre-made blends for added sugars, etc.
  • Vinegars – apple cider, balsamic, red wine, white wine, sherry

 

Supplements

  • Protein powder – 100% pure with no other ingredients
  • Pure vitamin or mineral supplements – make sure they don’t contain fillerslike wheat or corn

 

 

Limit These Foods: (these are YES foods with portion limits)

 

Vegetables & Starches: (1 cup serving per day is permitted)

  • Acorn squash
  • Beets
  • Butternut squash
  • Green peas
  • Pumpkin
  • Winter squash

 

Fruit: (1 piece per day is permitted)

  • Green tipped bananas (not quite ripe)
  • Green/Granny Smith apples
  • Grapefruit

 

Beverages (1 cup per day is permitted)

  • Unsweetened coconut water
  • Kombucha (GT’s brand)

 

 

Avoid These Foods for 21 Days:

 

Refined Carbohydrates:

  • Bread, breadsticks
  • Cakes, candies, etc.
  • Refined pastas, crackers, etc.
  • Popcorn
  • Potato chips
  • Tortillas chips

 

Starchy Vegetables:

  • Cassava
  • Corn, polenta, grits
  • Plantains
  • Soybeans, Edamame
  • Sweet potatoes, yams
  • Tapioca – whole and flour

 

Fruits:

  • ALL fresh and dried, except the few noted above

 

Grains & Legumes:

  • Amaranth
  • Arrowroot
  • Barley
  • Beans – white, black, fava, chickpeas, navy, pinto, red
  • Buckwheat
  • Flours made from grains or beans
  • Kamut
  • Lentils
  • Millet
  • Quinoa
  • Rice – white, brown, black, red, wild
  • Rye
  • Sorghum
  • Soybeans/Edamame including tofu, tempeh, soy sauce, tamari, miso
  • Spelt
  • Wheat

 

Nuts & Nut Butter:

  • Cashew
  • Peanut

 

Dairy:

  • Avoid ALL dairy products including cheese, cottage cheese, milk, cream, yogurt, kefir

 

Sweeteners:

  • Avoid ALL sugars and sweeteners including stevia and xylitol

 

Beverages:

  • All kinds of alcohol
  • Juice
  • Milks – dairy, rice, soy, oat
  • Soda – regular and diet

 


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